The episode delves into the importance of macronutrients—protein, carbohydrates, and healthy fats in maintaining a balanced diet and their roles in muscle repair, blood sugar stabilization, and overall well-being. Sharona Schnall, Nutrition Coach joins us for a discuss where she explores how to integrate these macronutrients into daily meals effectively. The episode also covers the significance of vitamins and minerals, emphasizing the benefits of obtaining them through a varied diet rather than supplements, which are often unnecessary and not well-regulated. Listen to the episode to build your balanced meal.  Here are the key takeaways from the episode: Balancing essential food groups in a healthy meal plate Practical tips for meal planning and preparation for busy individualsBusting misconceptions surrounding superfoodsHow to maintain a food journal to balance food groups Weight loss with breakfast Healthy snacking options Sleep and stress management tips Follow Sharona Schnall here: Sharona Schnall Follow Fiterobic on Instagram.   About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Intermittent fasting has become a major health trend, but is it right for you? In this episode, Lyn Smith, NASM Certified Nutrition Coach, Certified Fitness Trainer, and Registered Nurse separates facts from fads.   The session dives deep into all things intermittent fasting, from how it works to its potential health benefits and safety considerations. Listen to the episode to learn about the different types of intermittent fasting and how they work. The effects of intermittent fasting on overall health, ageing, and disease prevention. What you can (and can't) eat while intermittent fasting and Strategies for managing hunger and staying hydrated during fasting windows. 10 Key Takeaways From This Podcast are: Understand the different methods of intermittent fasting.Learn how fat burning is impacted by intermittent fasting.Discover the potential cognitive benefits of this approach.Uncover the effects of intermittent fasting on health, ageing, and disease.Get clear guidelines on what to eat (and avoid) while intermittent fasting.Explore the safety considerations of intermittent fasting.Learn tips for managing hunger and staying hydrated during fasting windows.Find out how to deal with occasional indulgences and stay on track.Get practical advice for beginners who want to try intermittent fasting.Discover strategies to make intermittent fasting a sustainable lifestyle change.Follow Lyn Smit here: Lyn Smith  Follow Fiterobic on Instagram.   About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Today, chronic diseases such as heart disease and obesity are the leading cause of death and disability. In this episode, we discuss how to treat chronic diseases with lifestyle medicine with our expert Mollie Dwivedi.  Mollie Dwivedi is a Lifestyle Medicine PA and practices medicine. She is also the founder and owner of SEMM, which is Sleep, Eat, and Move Mindfully.  This episode underscores the importance of lifestyle medicine in treating chronic diseases, specifically focusing on the impact of exercise on physical and mental well-being. It highlights the benefits of personalized exercise programs, the role of health professionals in motivating patients to exercise, and the success stories of individuals benefiting from lifestyle interventions. It also explores the integration of technology in exercise programs and provides practical tips for improving fitness levels despite chronic conditions. Key takeaways from the episode are,  Treating Chronic diseases like heart disease and obesity with lifestyle medicine. The importance of lifestyle interventions.Exercise benefits for mental and emotional well-being.Reducing the risk of heart disease, diabetes, cancer, dementia, and weight gain.Manage existing conditions like high blood pressure, diabetes, and osteoarthritis pain.Mental health benefits of exercise. Lifestyle interventions, in managing chronic conditions.Tailoring exercise programs for specific chronic diseases.Connect with Mollie on LinkedIn at Mollie Dwivedi  Mollie practices at www.encorahealth.com and www.nudjhealth.com/ Follow Fiterobic on Instagram.   About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Sleep serves multiple functions and in this episode of FitnessProChat with Fiterobic, we are going to discuss how inadequate sleep impacts our lives. Once again, Gayu Lewis, an integrative women's health coach and chef joins us to share insights on how sleep can help to reduce stress and help us lead a fulfilling life.  The episode discusses why prioritizing sleep is critical to improving productivity and happiness in our lives. Our guest Gayu Lewis shares, research-backed use cases of her sleep-deprived clients. LISTEN to the episode to deep dive and improve your sleep cycle.  The key takeaways from the episode are, Criticality of Sleep for physical and mental rejuvenation.Why being Sleep deprived will have health consequences Strategies to Prioritize Quality SleepHow to develop a consistent sleep scheduleCreating a relaxing bedtime routineHow we can optimize our sleep environmentStimulants we should avoid before bedImportance of physical activities and nutrition on sleep Diets for mindfulness Recommendations on sleep management Follow Gayu Lewis on Instagram: thefcoach Follow Fiterobic on Instagram.   About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Feeling stressed, overwhelmed, and stuck in a rut? You're not alone. But what if there was a key to unlocking happiness and resilience? In this episode of "Building Growth Mindset to Staying Happy," we delve deep into the power of mindset transformation with stress management and sleep expert Rui Da Silva. Listen to the episode, as we unpack the science behind a growth mindset, debunk common misconceptions, and explore practical tools to cultivate calm amidst the chaos. We have covered mindfulness techniques for busy schedules, tips for breaking the tech addiction cycle, and even a mind-body exercise to connect movement and meditation. This podcast with provide you with powerful daily habits, strategies for navigating setbacks, and the importance of finding a supportive community. This is your clear roadmap for building resilience, managing stress, and cultivating lasting happiness.  Buckle up and get ready to transform your mindset, one step at a time! Key takeaways,  Personal tools to deal with self-doubt or resistanceMisconceptions on growth mindsetIncorporating mindfulness into daily livesPractical tips for calming the mindPractical tips on having digital detox Daily habits that can have a profound impact on our mindsetHow to seek support from like-minded individualsRecommendations on mindset transformation Follow Rui Da Silva on Instagram: i.Koach Follow Fiterobic on Instagram.   About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Evidence suggests that weak or unhealthy metabolic health is associated with a higher risk of at least four types of cancer, including colorectal, pancreatic, postmenopausal breast, and bladder and increases chances of death after diagnosis of breast and digestive tract cancers. This episode of #FitnessProChat discusses the relationship between metabolic health and lifestyle medicine interventions that can help cancer patients lead a quality life.  In this episode, our guest Sami Mansfield, Exercise Oncology and Lifestyle Medicine Leader speaks with our Founder and CEO, Alok Ranjan to share how seeking a proactive approach to incorporating lifestyle medicine practices can help cancer patients improve their quality of life.  The key takeaways from the session include,  How to approach lifestyle changes, after cancer diagnosis.The link between obesity and cancer.Emerging areas of lifestyle medicine that offer promising possibilities for individuals with specific cancer diagnoses.Personalizing your lifestyle medicine journey for optimal results.Common hurdles you might encounter when implementing changes and offer strategies to overcome them.Impact of metabolic health in oncology.Vital role of support system and building an encouraging environment for cancer patients. Practical advice and encouragement to help you navigate lifestyle changes with confidence. Importance of community involvement and social support in cancer survivorship and overall well-being. Join us on this empowering journey as we discuss the potential of lifestyle medicine for cancer.  Follow Cancer Wellness for Life on Instagram. Follow Fiterobic on Instagram.   About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Food plays a critical role in our health and well-being. Learning what to eat, how to eat and how much to eat can simplify the complexities around food consumption to stay healthy. In this episode of FitnessProChat with Fiterobic, we discuss with our guest Himalayan Yogini Apeksha Nautiyal, how we can improve our food habits through the Ayurvedic approach. Apeksha Nautiyal is an Ayurvedic Nutritionist, Yoga Coach and Chakra healer. She underscores the significance of mindful eating, the importance of fresh, seasonal produce, and the unique brinkmanship of Ayurvedic cooking in this episode. In this enlightening conversation, Learn about the interconnectedness of our mental, physical, and spiritual health and how different foods influence our well-being. Apeksha debunks common misconceptions around fad diets and highlights the importance of adopting a diet that suits individual needs, ensuring we intake maximum nutrients and energy. Key takeaways from the episode are,  How Ayurvedic nutrition tailors food choices based on individual doshasAdjusting diet according to different seasons Specific spices or herbs that have a noticeable impact on our healthHow to satisfy your cravings if you have a sweet toothThe idea of snacking for corporate employees Detoxifying the body naturally through food How does eating seasonal fruits and vegetables impact our gut healthAyurvedic blends that are recommended for different health concerns or dosha imbalancesDiet modifications for someone with persistent fatigue or low energy levels Diet recommendations for someone who has chronic diseases, such as CKD and/or diabetesThis episode is a comprehensive guide to making informed food choices while still satisfying your cravings, a must-listen for anyone eager to improve their dietary habits and overall health. Follow Apeksha on Instagram: yoginiapeksha  About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ageing is a complex biological phenomenon influenced by a variety of genetic, environmental, and lifestyle factors. A healthy diet is crucial for overall well-being and can contribute to maintaining good health as you age. In this episode, Renowned integrative nutrition health coach and culinary expert, Gayu Lewis, joins us to share her wisdom about the significant influence of food on health and ageing. Key discussions revolve around the importance of antioxidant-rich foods in slowing down the ageing process and the urgent need for a shift from calorie counting to a mindful eating approach. The episode also unearths strategies to cut down sugar intake and highlights the integral role of vitamins and minerals in everyday diet. Gayu gives a special note on the underappreciated vegetable – the cabbage – promoting it as a powerhouse of vitamin C. LISTEN NOW for the following takeaways,  Understand the nutritional secrets of longevity. Specific foods that hold the key to slowing down ageing.Gut-brain connection and dietary practices promote a healthy gut for better overall well-being.Impact of sugar on ageing.Role of vitamins and minerals in defying the ageing process.Foods that can help us beat chronic inflammation.Impact of lifestyle factors like sleep, stress management, and exercise in influencing ageing. Common misconceptions about food and ageing.Recommendations to everyone who is interested in reversing their ageing process.Our guest distinctly marks out the three most important recommendations for a healthy, vibrant, and long life – cooking nutritious meals at home, practising gratitude, and engaging in mental exercise. Tune in to FitnessProChat to explore more about health, and nutrition and embark on a journey to a balanced life. About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Living with a cancer diagnosis can feel like a complete upheaval. Fear, uncertainty, and physical challenges flood in leaving one wondering how to navigate this new terrain. But what if, there were pathways to not just endure, but thrive? In this episode of #FitnessProChat with Fiterobic on Living With Cancer, we explore the journey of resilience and rediscovery.  In this episode, we're joined by Sami Mansfield, Exercise Oncology & Lifestyle Medicine Leader and Innovator. Together, we dive into the nitty-gritty of living with cancer, tackling crucial questions like: Key Takeaways from the episode: How exercise Oncology and Lifestyle Medicine can become a powerful tool for cancer patient Strategies for navigating the emotional ups and downs, fostering resilience, and cultivating a positive outlook, both for patients and their support networks.Practical tips on simplifying nutritional and exercise aspects, enabling patients to regain control and feel empowered.The revolutionary program designed to reclaim life after a cancer diagnosisThe inspiration behind "Shift" and how it goes beyond traditional treatment modelsThe crucial role of movement in managing symptoms and bolstering well-being. Techniques for cultivating body positivity and rebuilding a healthy relationship with one's physical form.Regaining confidence, rebuilding routines, and embracing a fulfilling post-diagnosis existence. Join us on Living With Cancer as we navigate the complexities of living with cancer, not just surviving it.  Follow Sami Mansfield on LinkedIn at: Sami Mansfield  Here are the links to a few reference sites you may want to read about guidelines on Cancer.  World Cancer Research Fund  American Cancer Society’s survivorship statement of physical activity ACSM – Physical Activity Prevention through Survivorship ASCO – the American Society of Clinical Oncology Cancer Wellness for Life About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Most aged ones believe that Yoga is not for them. This episode helps them to understand Yoga with clarity and empowers them to adopt Yoga.  Our guest Michael Stein, a Yoga expert with 30 years of experience brings not only a wealth of experience in yoga but also a profound understanding of anatomy, blending tradition with contemporary insights. This episode promises to be a fascinating exploration of how one can make Yoga a part of their life.  Key Takeaways from the Episode: The transformative journey of Yoga over the yearsHow Yoga is perceived and practised todayUnderstanding our body for yoga poses and sequences Uncover the delicate balance between traditional and contemporary YogaHow to build the mind-body connection Why you should understand your body before practising yogaHow to integrate yoga into their overall wellness routinesGet inspired by stories of people whose lives were profoundly impacted by yogaGet ready to embark on a journey of enlightenment and self-discovery.                    Follow Michael on Instagram at Yoga_flashcards         About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Staying physically active is one of the most underrated initiatives when it comes to burning calories. Most of our focus is on exercises to increase the count of calories burned. In this episode, we're tackling a topic that's often overlooked but can have a massive impact on your weight loss journey: Non-Exercise Activity Thermogenesis, or NEAT. This episode, packed with expert insights from NASM Master Trainer Nicole Golden, is your ultimate guide to understanding and harnessing the power of NEAT. Nicole helps us understand how we can unlock the power of calorie-burning through everyday movements such as fidgeting, pacing, taking the stairs and even dancing to your favourite tunes in the kitchen.  Key takeaways from the episode are:  Importance of NEAT in weight managementHow does NEAT boost your weight loss efforts Step counts you need to lose weight Effective ways to turn everyday activities into stealthy calorie-burning sessionsSetting NEAT goals with realistic targets and creating a sustainable plan How fitness trackers and smart apps can become your NEAT and step-tracking alliesNEAT for people with medical conditions or age limitationsReal-life success stories to get you inspired LISTEN NOW for unmissable tips for weight loss.  Follow Nicole on Instagram at : fwf_wellness  About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

"🎉 Welcome to the Silver Jubilee episode of FitnessProChat with Fiterobic! 🎉 As we celebrate our 25th episode milestone, we want to express our deepest gratitude to each of you who has been part of this incredible journey. Your support has fueled our passion for promoting a healthier and happier lifestyle. In this special episode, we're taking a nostalgic trip down memory lane, revisiting some of the most captivating conversations we've had with experts in the fitness and wellness industry. From Yoga philosophy to conquering plateaus, and strategies for IronMan Triathlons to the science of quality sleep—we've covered it all. So, whether you're a seasoned listener or joining us for the first time, get ready for a mashup of wisdom, inspiration, and actionable insights that will empower you on your fitness journey. It's been an incredible ride, and we can't wait to share some of the most memorable moments with you. Tune in now on your favourite streaming platforms—Apple Podcasts, Spotify, Amazon Music, YouTube, and Google Podcasts. Let's make this 25th-episode celebration one to remember! 🚀💪" Key Takeaways from the 25th Episode: Every Day is a New Opportunity Importance of discipline in our health journey Power of cognitive behaviour change Plateaus—a growth opportunity that should be embraced Strategies for Excellence in IronMan Triathlon Competitions Insights into effective stress management for a longer, healthier life Secrets of quality sleep, highlighting its role as the foundation of a fulfilling life Setting achievable goals and understanding the beauty of a gradual, healthy transformation Thank you once again for being part of the FitnessProChat family. Here's to 25 episodes and counting! Stay tuned, stay fit, and let's make the next 25 episodes even more fantastic! 🎙️ Follow Fiterobic on Instagram to stay updated with research-based health information.  About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ever feel like your life's a tangled mess of to-do lists, stress knots, and a persistent inner grumble?  You're not alone! There's a secret weapon in the ancient toolbox of holistic wellness just waiting to untangle that mess and weave a vibrant tapestry of health, happiness, and wholeness. In this episode on Healing with Yoga and Ayurveda, our guest and expert Apeksha Nautiyal, Ayurvedic Nutritionist and Yoga Coach brings out Ayurvedic wisdom about mindful living. This episode strives to answer all your burning questions and guide you on a journey towards a more balanced, blissful you.  Key takeaways from the episode are,  Discover the deeper connection between modern nutrition and Ayurvedic principles.Learn how to use everyday foods like milk and ghee for optimal health.Unveil the spiritual essence of yoga and connect with your inner light.Cultivate mindfulness practices that extend beyond the mat and into daily life.Embrace the power of chakra healing for balanced energy centres.Find inspiration in stories of transformation through yoga and Ayurveda.Follow Apeksha Nautiyal at yoginiapeksha About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

It all starts with taking the first step. START NOW, if you have been planning for a long, as there is NO PERFECT TIME for taking control of your health. To 10X your metabolism and energy, this episode unravels the details of how you can fix your habits and achieve your health transformation goals effectively.  This episode is packed with actionable insights as Health and Fitness Coach, Rachel Piperno, shares practical strategies that can help you ignite your inner fire, 10X your metabolism and energy, and embark on a journey of transformative health and well-being. So, tune in and get ready to unleash your inner powerhouse.  Key takeaways from the episode are,  From burnout to transformation: Our guest shares their inspiring journey, revealing what ignited their passion for empowering others to achieve optimal health.10X your power: We dissect the revolutionary "10X Your Metabolism and Energy" program, uncovering its secrets and the incredible results it delivers.Mindset matters: Discover the hidden power of mindset and how it's the key to unlocking long-lasting health transformations.Avoiding common pitfalls: Learn how to sidestep the most common mistakes people make on their fitness and nutrition journeys.Staying motivated: Get practical tips and strategies for staying on track with your fitness routine, even when motivation dips.Navigating the nutrition jungle: Learn how to cut through the noise of conflicting diet trends and discover a personalized approach to optimal eating.Restriction vs. balance: Uncover the truth about restrictive diets and why sustainable, balanced eating is the key to lasting success.Real people, real results: Witness inspiring stories of clients who have transformed their lives through this unique program.The power of "cheat meals": Learn how to enjoy treats without derailing your progress, and discover a healthy approach to indulgence.Taming the stress monster: Explore effective strategies for managing stress and keeping it from sabotaging your health and well-being.Sleep: The ultimate recharge: Uncover the crucial role sleep plays in your overall health and fitness journey and learn how to optimize your sleep for peak performance.Overcoming setbacks: Get practical advice on bouncing back from plateaus and challenges, and learn how to turn setbacks into stepping stones.Body image and social media: Learn how to combat the negative impact of social media on body image and cultivate healthy self-acceptance.Self-compassion: The secret weapon: Discover the transformative power of self-compassion and self-love and how they fuel your journey to a healthier, happier you.A mantra for success: Finally, our guest shares a powerful piece of advice, a mantra that serves as a constant source of motivation and inspiration for their clients. Follow Rachel Piperno on Instagram at: hayafitness About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Sleep is a critical pillar of a healthy lifestyle that often gets overlooked in our fast-paced lives. In this episode, we delve deep into everything about sleep for healthy living. This show unravels the mysteries of sleep and explores its profound impact on our overall health and well-being.  In this episode, Stress Management and Sleep Expert, Rui Da Silva presents fascinating details and answers the fundamental question: Why is sleep so crucial for our overall health and well-being? The answers might surprise you. Listen to the episode as we uncover the science behind why a good night's sleep is more than just a restful interlude but a cornerstone of a vibrant, healthy life. Key takeaways from the show are,  What are the common sleep disrupters and how do we deal with them? Ideal duration of sleep and mysteries of circadian rhythm.Connections between daily habits and sleep and practical strategies for improving your sleep. Effective strategies for managing stress and anxiety. Strategies to manage insomnia and sleep apnea. Impact of digital technologies on our sleep. Learn the art of effective napping. The relationship between caffeine, alcohol, and your sleep. Should we depend on sleep aids or supplements for sleeping well? Recommendations to improve sleep.Follow Rui Da Silva on Instagram at: i.koach    About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Ironman triathlon is among the toughest competitions where individuals are required to conquer three separate activities such as a 3.8km swim, 180.2km cycling, and a 42.2km run. In this episode, we spoke with Shivangi Sarda, an Ironman athlete, who recently excelled in the event with a timing of 13 hours and 47 minutes.   Listen to this episode to learn about Shivangi's incredible journey of grit, determination, and triumph. Shivangi has been a fitness coach, and national-level basketball player in India and has earlier conquered half-ironman and several marathons.  We have covered everything from the event format to training, nutrition, and the unique challenges faced by a vegetarian athlete. So, buckle up and get ready for a deep dive into the world of Ironman excellence. Key takeaways from the episode are,  Reflecting on the transition from half to full Ironman.Event format breakdown to inspire and educate listeners.Insight into the rigorous workout and nutritional routines during Ironman training.Discussing the hurdles encountered on the path to Ironman excellence.Balancing energy and recovery strategyUnique nutritional challenges faced as a vegetarian athleteTackling the common concern of muscle recovery without relying on animal-based proteinsSpecific foods and supplements that are crucial for a vegetarian Ironman diet plan.Exploring potential differences in training and performance results between dietary approachesAdvice for athletes transitioning from a meat-heavy diet to a vegetarian one while training for IronmanPlanning a diet and training regimen to meet energy and nutrient needsStrategies for building endurance and ensuring effective recovery in Ironman trainingInspirational moments and addressing concerns about nutrient deficiencies while intensively training on a vegetarian dietNavigating challenges and misconceptions during Ironman training Get ready for an insightful and inspiring journey into the world of Ironman excellence. Stay tuned for the incredible stories and valuable lessons that await us in this episode. Follow Shivangi Sarda on Instagram at fitness.trail  About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Nutrition planning is critical to take control of your health and wellness by crafting a personalized roadmap to your goals. In this episode, we'll delve into the intricacies of designing a nutrition plan that aligns with your unique needs and preferences, empowering you to make informed choices that support your journey towards a healthier, happier life. In this episode, Lyn Smith, a Registered Nurse for 18+ years, Certified Personal Trainer, and Certified Nutrition Coach underscores why a one-size-fits-all approach often falls short. Just as we are all unique individuals with distinct bodies and goals, so too should our nutrition plans be tailored to our specific needs. Generic plans, while offering a starting point, may fail to address individual factors such as allergies, intolerances, preferences, and lifestyle habits, limiting their effectiveness. Listen to this exciting and informative episode to learn about,  Why a Personalized Nutrition Plan MattersKey Considerations for Designing Your Nutrition PlanNavigating Portion Control and Mindful EatingMaking Nutrition a Lifestyle ChangeEnhancing Your Relationship with FoodNavigating the Emotional Eating TriggersMeal Planning and PreparationCommon Pitfalls and Top Takeaways Follow Lyn Smith on LinkedIn at Lyn Smith About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

This is a must-listen episode for all runners. This episode delves into the intersection of your passion for marathons and the unseen adversary you might be facing on your journey – air pollution. With every step that you take on the tar, there's a danger in the air that might be impacting your cardiovascular health. Listen to this engaging discussion with Douglas Mulhall, Environmental Expert and the bestseller author of "Discovering the Nature of Longevity", where he answers the hard-hitting questions that every marathoner needs to hear. We explore the connection between air pollution and cardiovascular health, and more importantly, how this connection can throw a curveball in your marathon prep. Marathon warriors, here are your key takeaways: 1. The link between air pollution and cardiovascular health, we shed light on how even the air you breathe can impact your marathon journey. 2. Discover the most common air pollutants marathoners face during their preparation.  3. The impact of pollutants on your endurance and stamina.  4. Have pre-existing heart conditions or high cholesterol? What are the risks associated?   5. What makes the heart particularly vulnerable to the effects of air pollution during intense physical activity?  6. Short-term and long-term cardiovascular effects of exposure to air pollution during a marathon and learn how to navigate the haze for a healthier race. 7. Practical tips for avoiding the impact of pollutants, and finding out if marathoners can truly run free from the clutches of harmful air. 8. Signs you should watch out for during a marathon that may indicate a negative impact on your heart health.  9. Role marathon organizers and local authorities should play in mitigating the impact of air pollution on runners during the event. 10. Recommendations on how runners can protect themselves from the harmful effects of air pollution during marathons. 11. Advice on minimizing the risk of heart health issues associated with air pollution.  Get ready to lace up your shoes and embark on a marathon of knowledge. This is FitnessProChat with Fiterobic and we're clearing the air for a healthier, stronger you. Follow Douglas Mulhall on LinkedIn: Click here About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

Welcome to FitnessProChat with Fiterobic. This episode delves into making sustainable lifestyle changes for a healthier you. Our expert, Purnima Aiyar is an ACE Certified Fitness trainer and Functional Movement Specialist. Listen to this amazing episode where, Purnima Aiyar shares insights on the crucial steps, habits, and strategies you need to create a lifelong commitment to your well-being. Here are some key takeaways from the episode: 🔑 The First Step: Discover the importance of the initial step in making sustainable changes to your health journey and why it sets the foundation for success. 🔑 Key Habits: Learn about essential daily habits that can significantly impact your health and find out how to successfully incorporate them into your life. 🔑 Environment Matters: Understand the role of your environment in shaping your health and gain strategies to create surroundings that support your well-being. 🔑 Habit Formation: Get advice on developing healthy habits and breaking free from less healthy ones. 🔑 Aim High, Start Small: Explore the concept of aiming high while starting small and how it can guide you on your health journey. 🔑 Patience is Key: Discover the importance of patience and how to avoid discouragement when setbacks occur. 🔑 Handling the Unexpected: Learn how to honor unexpected events that may temporarily derail your health efforts while staying on track in the long run. 🔑 Nutrition Essentials: Find out about simple dietary changes that can improve your well-being without feeling overwhelmed. 🔑 Exercise Consistency: Uncover ways to make physical activity a natural and enjoyable part of your daily routines. 🔑 Sleep's Role: Learn the importance of sleep in your overall health and how to improve your sleep habits. 🔑 Stress Management: Get strategies to effectively manage and reduce stress, a common obstacle in health journeys. 🔑 Success Stories: Hear a real-life success story from her coaching experience that illustrates the power of sustainable change in health journeys. 🔑 Top 3 Recommendations: Our experts will share their top three recommendations for you to start implementing today, ensuring a healthier and happier future. Get ready to transform your health journey and make it sustainable for life. Let's dive in!    Follow Purnima Aiyar on Instagram at: holisticwellnesswithpurnima    About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr

The impact of toxic metals on our bodies is a critical concern, with both the American Heart Association and the World Heart Federation recognizing them as significant risks to our heart health, starting from birth. In this enlightening and captivating episode, our esteemed guest and bestselling author, Douglas Mulhall, who penned "Discovering the Nature of Longevity: Restoring the Heart and Body by Targeting the Hidden Stress," shares invaluable strategies and solutions for mitigating this damage and safeguarding our hearts from these emerging threats. Don't miss this episode, as it reveals how to revitalize your heart and body by addressing the often-unseen hidden stress. Key takeaways from the episode are,  1. The impact of environmental stress on our cardiovascular system.  2. Navigate the challenges patients face in receiving life-saving heart treatments. 3. Why does our immune system shield against immediate dangers and become a detriment to long-term challenges? 4. Is practising a holistic lifestyle enough to increase our longevity?  5. How do we reverse heart diseases with evidence-based methods?  6. How to restore the Elastic of Life? 7.  Supplements or alternative therapies that can help in reversing or preventing stress-induced heart damage. 8. Personalized strategies for managing stress and preserving heart health. 9. Key recommendations for everyone suffering from heart disease and diabetes.  Follow Doughlas Mulhall on LinkedIn: Click here   About the host: Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals in becoming healthy and fit holistically.  Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner. Connect with Alok at,  Email: alokr@fiterobic.com LinkedIn: ranjanalok Instagram: thealokr Twitter: thealokr