FitnessProChat with Fiterobic

Ep 21: Excelling at IRONMAN Triathlon with Shivangi Sarda, Ironman Athlete

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 strategy
Unique nutritional challenges faced as a vegetarian athlete
Tackling the common concern of muscle recovery without relying on animal-based proteins
Specific foods and supplements that are crucial for a vegetarian Ironman diet plan.
Exploring potential differences in training and performance results between dietary approaches
Advice for athletes transitioning from a meat-heavy diet to a vegetarian one while training for Ironman
Planning a diet and training regimen to meet energy and nutrient needs
Strategies for building endurance and ensuring effective recovery in Ironman training
Inspirational moments and addressing concerns about nutrient deficiencies while intensively training on a vegetarian diet
Navigating 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.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 

Ep 20: How to design your own Nutrition Plan? with Lyn Smith

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 Matters
Key Considerations for Designing Your Nutrition Plan
Navigating Portion Control and Mindful Eating
Making Nutrition a Lifestyle Change
Enhancing Your Relationship with Food
Navigating the Emotional Eating Triggers
Meal Planning and Preparation
Common 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.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 

Ep 19: Marathoners, Your Cardiovascular Health may be compromised. Expert discussion with Douglas Mulhall

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.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 
 

Ep 18: How to sustain lifestyle changes in the health journey? with Purnima Aiyar | #FitnessProChat with Fiterobic

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.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 

Ep 17: Discovering the Secrets of Longevity and Heart Health with Douglas Mulhall | #FitnessProChat with Fiterobic

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.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 

Ep 16: Stress Management for Professional Executives with Rui Da Silva | #FitnessProChat with Fiterobic

Welcome to our episode of "Executive Insights on Navigating Work Stress." In this episode, we delve into the critical topic of stress management for professional executives and explore how stress can impact both physical and mental health. 
In this episode, our guest Rui Da Silva, Founder of Balanced Rebel, Coach and Stress Management expert delves into the profound impact of work-related stress. He unravels the connection between work stress and physical health issues, including high blood pressure and chronic illnesses. Rui explains mental health consequences, like anxiety and depression, due to poor stress management and talks about effective stress management for happier relationships, work performance, and job satisfaction. Listen to the exciting episode to explore the key takeaways mentioned below. 
Key takeaways from the episode are, 
How to manage the impact of work stress on physical health?
Dealing with chronic work stress and its long-term implications.
Impact of poor stress management on mental health problems.
Managing stress for better relationships with family, friends, and colleague.
Signs of poor stress management that impact work performance.
Tips on how professionals can maintain productivity and focus in a high-stress work environment.
How to deal with unhealthy coping mechanisms like overeating or substance abuse.
Specific stress-relief practices that professionals can integrate into their workday
Role of nutrition and exercise play in stress management.
Key recommendations for coping with stress during work-life.
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 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.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 

Ep 15: Resistance Training for weight management and maximum hypertrophy | #FitnessProChat with Fiterobic

Welcome to this enlightening podcast episode where we dive deep into the world of hypertrophy and weight management through the lens of resistance training. If you've ever wondered about the science behind building muscle, shedding those extra pounds, and how resistance training plays a pivotal role, you're in for a treat.
In this episode, we speak with NASM Master Trainer and Sports Nutritionist Nicole Golden. Together with Nicole, we explore the fundamental principles, debunk common myths, and provide practical advice for beginners and experienced fitness enthusiasts alike. So, whether you're striving for a sculpted physique or simply aiming to maintain a healthy weight, this episode is packed with key takeaways to help you on your fitness journey.
Key takeaways from the episode are,
Fundamental Principles of Resistance Training
Differentiating Resistance Training for weight loss and hypertrophy
Progressive Overload for Hypertrophy
Understanding Metabolism and Calorie Expenditure
How to tailor training routines
Criticality of nutrition with Resistance Training
Debunking the "Bulky Women" Myth
Importance of Compound Movements
Resistance Training for Older Adults
How to overcome plateaus
Recommendations on home-based exercise alternatives Follow Nicole Golden 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 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.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 
 

Ep 14: Discover Yoga’s Hidden Treasures: Exclusive Interview with Bestselling Author & Yogi Himanshu Mehta | #FitnessProChat with Fiterobic

In this episode of #FitnessProChat, our guest Himanshu Mehta, a Yoga Expert, businessman, and bestseller author delves into the fascinating world of yoga, and its various facets. He also shares the inspiration behind this unique book.
Join us as we delve into these intriguing topics and gain a deeper understanding of yoga and the journey of "The Making of a Yogi: What Yoga is all about." Don't forget to like, share, and subscribe for more enlightening discussions!
In this discussion, we explore the following themes:
1. Choosing Yoga as a Complex Subject: We congratulate the author on their debut book and ask them about their motivation behind choosing such a complex and uncommon subject, considering they are not traditional yoga gurus. 2. Inspiration Behind the Book: Discover what inspired the author to write "The Making of a Yogi" and how their personal journey led them to explore the world of yoga. 3. A 42-Year Yoga Journey: Learn about the author's remarkable 42-year journey on the path of yoga. Find out how they got started and what inspired them to become a yogi. 4. The Many Types of Yoga: Explore the various types of yoga discussed in the book, with over 33 different styles mentioned. Get insights into popular styles like Hatha, Vinyasa, Ashtanga, and their unique benefits. 5. Yoga for Mental and Emotional Well-being: Understand how yoga goes beyond physical benefits and contributes to mental and emotional well-being. Discover how it differs from other forms of exercise. 6. Staying Motivated in Yoga Practice: Get tips on staying motivated and committed to a consistent yoga practice in the long run. 7. Therapeutic Effects of Yoga: Hear stories and examples of how yoga has positively impacted people's lives, highlighting its therapeutic effects. 8. Inclusivity in Yoga: Explore how yoga can be adapted to accommodate diverse needs and abilities, addressing physical limitations, medical conditions, and time constraints. 9. Emphasis on Karseva and Suryanamaskar: Gain insights into the author's emphasis on Karseva and Suryanamaskar in their interviews and online presence. 10. Secrets of Success in Yoga: Discover whether the author's success in yoga can be attributed to teachers, books, or perhaps a combination of both. Follow Himanshu Mehta on Instagram: @himanshumehta.007
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.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr