FitnessProChat with Fiterobic

Most runners think speed, expensive shoes, and pushing harder equals progress. John Daly says that’s exactly how beginners get injured—and stay injured.

In this episode of The Pain-Free Runner’s Blueprint, specialist running physio & coach John Daly breaks down the real science behind running pain-free, building consistency, and progressing from a beginner to a confident, injury-resistant runner.

What you’ll learn in this episode:

🎯The shocking reason even elite runners WALK hills on easy days

🎯The only type of running shoe beginners actually need 🎯How to build stamina using Zone 1/2—without chasing pace 🎯The 3 mistakes that almost guarantee injury (and how to avoid them)

🎯John’s no-BS fueling strategy for 5K → marathon

🎯How to train your gut to tolerate gels on race day

🎯What a world-class cooldown actually looks like

🎯Why resting too long makes injuries come back even faster

🎯How to run consistently—even if you’ve failed before

🎯How to chase PBs without burning out your body

👟 About John Daly: Physiotherapist, run coach, and sub-3 marathoner who trained in Kenya at 2,500m altitude and has treated hundreds of injured runners worldwide.

If you’re a beginner runner who wants to run farther, faster, and pain-free—hit subscribe, leave a review, and share this with a runner who needs it.

Can’t focus? Constantly anxious? Craving snacks all day?

You’re not broken — you’re just ignoring the ancient science in your own hands.

Most people have no idea that simple hand gestures (Hasta Mudras) can literally rewire your brain, curb cravings, and help you reconnect with your body.

In this episode of the Fiterobic Podcast, Hasta Mudra expert Mehek Wadhwa unveils how ancient hand gestures—used for centuries in yogic traditions—can reset your nervous system, sharpen mental clarity, and even reduce hunger pangs.

From Gyan Mudra for focus, to Varun Mudra for hydration, and Vidya Mudra for emotional control, this isn’t just spiritual fluff—it’s science-backed, everyday wellness you can feel.

Whether you’re anxious at work, struggling to fast, or just trying to stay present—these 5-minute practices can change how your body and brain respond.

Keytakeaways from the podcast are: 

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At 40, he couldn’t bend down to tie his shoes. Today, he practices yoga for 2.5 hours daily, hasn’t taken a pill in 8 years, and runs 18 income streams.

In this episode of FitnessProChat by FITEROIC, Alok sits down with Birendra Singh Negi — a corporate veteran turned wellness mentor — to unpack the path to Fitness. Finance and Freedom. 

If you’re in your 30s, 40s, or 50s — stuck in the grind and watching your health slip — this episode will hit hard.

Listen. Reflect. Change.

🎧 Available now on Apple & Spotify.

Follow us on Instagram: Fiterobic

Most people think more hours = more success.

In this episode, Rui Da Silva dismantles the myth of work-life balance. Discover why striving for balance might be holding you back and learn the mindset shifts necessary for true fulfillment. If you're juggling career ambitions with personal life and feeling stretched thin, this conversation offers a fresh perspective to help you thrive.

You’ll discover:

Why work-life balance is not about happiness—but priority management

The real cost of “always-on” hustle culture

How sleep is your #1 performance tool

Why distractions aren’t recovery—and what actually is

How to identify burnout before it breaks you

The ONE nightly routine that can fix your fatigue fast

If you're stuck in overwork, fatigue, and stress, this episode will help you flip the script.

🎧 Tune in. Reflect. Reclaim your energy.

Chronic Kidney Disease (CKD) is a growing health concern, particularly in countries like India, where diabetes and hypertension are common. CKD is often referred to as a “silent killer” because many people are unaware of their condition until it's advanced.

In this podcast, Dr. Silvi Shah, a kidney transplant specialist and researcher at the University of Cincinnati, provides valuable insights into managing CKD, understanding its stages, and the latest medical advancements that can slow disease progression.

Whether you’re a CKD patient or a family member caring for someone with the condition, this episode offers practical guidance on managing lifestyle factors, controlling diabetes, and following a kidney-friendly diet.

Key Takeaways for CKD Management from the podcast:

Early Detection and Stages of CKD

New Treatments to Slow CKD Progression

Diabetes as a Major Risk Factor

Dietary Adjustments for CKD Management

The Importance of Physical Activity

The Role of Awareness and Regular Monitoring

Follow Dr. Silvi Shah here: LinkedIn 

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: [email protected]

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.

Listen to the episode to build your balanced meal. 

Here are the key takeaways from the episode:

1. Balancing essential food groups in a healthy meal plate 

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: [email protected]

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.

1. Understand the different methods of intermittent fasting.

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: [email protected]

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, 

1. Treating Chronic diseases like heart disease and obesity with lifestyle medicine. 

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: [email protected]

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,

1. Criticality of Sleep for physical and mental rejuvenation.

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: [email protected]

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, 

1. Personal tools to deal with self-doubt or resistance

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: [email protected]