Health
Volume 3 Issue 4 April 2026
Wellness & GOA
COVER FEATURE
Human Potential Movement
Founded by Prateek Bahri, reimagines fitness through outdoor, mindful movement building resilience and sustainable transformation.
NuHer
With Lisa Ray, menopause care evolves through personalised, science-backed solutions supporting confident, holistic midlife wellness journeys.
Pansy Pinto
Transitioning from corporate life to freelance design, Pansy Pinto embraces fitness, creativity, discipline, and mindful growth.
Arjun Vernekar builds a vibrant Goa fitness community through sport, diverse training, and sustainable longterm wellness practices.
SOGOfit
Editorial
Dear Readers,
As we move into a season that calls for renewal and balance, this issue invites you to reconnect with your body, mind, and everyday habits in more meaningful ways. Health today is no longer just about routines, it’s about awareness, consistency, and creating a lifestyle that truly supports you.
We begin with Human Potential Movement by Prateek Bahri, where fitness goes beyond the gym, embracing outdoor movement, mindfulness, and integrated practices that build both physical strength and resilience.
In women’s health, NuHer, co-founded by Lisa Ray, brings a science-backed approach to menopause care, offering personalised support that empowers women to navigate midlife with confidence and clarity.
Our feature on Pansy Pinto shares an inspiring journey from corporate life to creative independence, where fitness, discipline, and mindful living come together to shape a balanced, fulfilling lifestyle.
We also spotlight SOGOfit by Arjun Vernekar, a community-driven space redefining wellness through diverse training, sport, and fitness practices that encourage long-term health.
Adding a deeper dimension to care, Dr. Pallavi Bhat of Rehab Essence highlights the importance of functional, personalised therapy, focusing on independence, prevention, and real-life rehabilitation.
Beyond these stories, we address anxiety, the silent struggle many face today, exploring how lifestyle, nutrition, and support systems can help manage it holistically.
We also celebrate the wisdom of traditional Goan summer foods, showing how simple, local ingredients can naturally support weight loss, immunity, and hormonal balance.
We hope their stories inspire you as much as they inspire us to strive for excellence and compassion in our commitment to community health and well-being every day.
Well, that's all I have for you from my desk this month. I hope you enjoy reading this month's issue of Health & Wellness Goa. Do share it with your friends all across the globe.
Until next month, cheers!
Warm regards,
Jessyl Fernandez Editor
01 Human Potential Movement
02 NuHer
03 Pansy Pinto
04 SOGOfit
05 Dr. Pallavi Bhat
06 ANXIETY : The Silent Struggle We Must Talk About
07 Goan Summer Foods: The Traditional Way to Support Weight Loss, Immunity & Hormones
Introduction
Goa, the tiniest state on the western coast of India, boasts golden pristine beaches, palmfringed avenues, flavourful food, delicious Portuguese-influenced sweets, and warm, hospitable people. Also known as the Ibiza of India for its partying. A tropical paradise of flora and fauna, from the very famous 'almi' (mushrooms) endemic to its forests, that grow only on the red mud anthills, to the solar prawns that are fished immediately after the monsoons, Goa is unique. Tourists are also attracted to Goa for its cultural heritage - from the famous old Portuguese churches like Se Cathedral in Old Goa, the 16th Century Safa Masjid in Ponda and Shree Mangesha Temple in Mardol, the legendary Arvalem or Pandava Caves where the Pandavas of the Mahabharat fame lived, to its two unique festivalsCarnival and Shigmo. Goa plays host to many festivals - the International Film Festival of India that promotes cinema, the Serendipity Art Festival, Sunburn Music Festival, to name a few. To showcase this varied heritage of culture, art, tradition, food, and people, in 2015 ItsGoa was born. The main aim was to make it the premier portal for all things Goa. We were able to showcase Goa like never before. Soon our blog-based website transcended the virtual space, with the ItsGoa magazine – a sought-after resource for visitors to Goa from countries like Norway, UK, USA, etc.
Chief Editor
Jessyl Fernandez
Sales
Donald Fernandez
Andrea Fernandes
Content & Social Media Saviola Dias
Britney Fernandes
Graphics & Layout
Britney Fernandes
For advertising queries: +91 7887330620 / 9370502124
ItsGoa Media Group
Nordic Intent HQ - Floor 3, PDA
Colony, Porvorim, Goa 403521
Email: mail@itsgoa.com
Website: itsgoa.com
cover feature
Human Potential Movement
Human Potential Movement, founded by Prateek Bahri, reimagines fitness through integrated, outdoor movement, blending disciplines, natural environments, and mindful practice to build resilience, awareness, and sustainable physical and mental transformation.
Article by: Team ItsGoa Images by: Human Potential Movement
Human Potential Movement (HPM) emerges not as a conventional fitness brand, but as a deeply personal response to a life reevaluated. Founded by Prateek Bahri, whose early career was rooted in corporate experiential marketing, the journey toward HPM was shaped by both professional success and personal introspection.
After nearly a decade of building large-scale brand experiences, Prateek found himself questioning the depth and longevity of what he was creating. While the work was dynamic and creatively stimulating, it lacked a sense of enduring human impact.
A pivotal life event, the loss of his father, became a moment of pause and reflection. It prompted a reassessment of purpose, pushing him to step away from the corporate pace and toward something more meaningful. What followed was not an abrupt shift, but a gradual transition into building a space that prioritised real, lasting experiences for individuals rather than momentary impressions for brands. HPM was born from this intention.
Movement as a Foundation
Movement had always been a constant in Prateek’s life, shaped significantly by his experience as a national-level football player. The sport instilled in him an understanding that physical ability extends beyond strength or endurance. It involves awareness, adaptability, decision-making, and coordination under pressure.
This philosophy now forms the foundation of HPM. Rather than isolating fitness into repetitive exercises, the approach integrates strength, mobility, agility, and control into a cohesive system. The objective is not to specialise in a single discipline, but to build a body that is versatile, responsive, and resilient in real-world conditions.
Identifying a Gap in Goa’s Evolving Landscape
The idea for HPM also stems from a keen observation of Goa’s shifting lifestyle ecosystem. While the region offers a variety of yoga studios and gyms, these spaces often operate in isolation, each focused on a singular approach to fitness.
Gym installation for ICP Properties by HPM
Founder- Prateek Bahri
Strength in motion, one of our members pushing limits
At the same time, Goa has evolved beyond its identity as a tourist destination, with an increasing number of individuals relocating for long-term living and remote work.
Despite this shift, the fitness landscape had not fully adapted. What was missing was an integrated, outdoor-centric environment that could seamlessly become part of a daily lifestyle. HPM was designed to bridge this gap, connecting movement with the natural surroundings of Goa, particularly its beaches, in a way that feels intentional rather than recreational.
Moving Beyond Conventional Gyms
Traditional gyms, often confined to airconditioned, enclosed spaces, tend to prioritise aesthetics and repetition. For Prateek, these environments felt disconnected from both the body and its natural movement patterns. HPM challenges this model by creating a space that encourages awareness, adaptability, and engagement with one’s surroundings.
At its core is the idea of returning to a “primal essence”, not as a regression, but as a refinement. The focus lies on fundamental human movements such as crawling, jumping, balancing, and lifting. These patterns are designed to rebuild physical capability from the ground up, while also fostering mental clarity and control.
Crafting an Organic Experience
One of the defining elements of HPM is its distinctive use of handcrafted wooden equipment. In contrast to the polished metal structures commonly found in gyms, wood introduces a tactile, organic quality to the space. It reduces the sense of intimidation often associated with fitness environments and creates a closer connection between the individual and the practice.
Introducing India’s first all-wooden gym setup required a shift in perception. Initially unfamiliar, the concept gradually became integral to HPM’s identity. Over time, what was once unconventional evolved into a defining feature that enhances both the physical and sensory experience of movement.
Ninja Delhi Gym’s fitness retreat by HPM
An Integrated Approach to Wellness
HPM brings together a diverse range of practices, including yoga, Muay Thai, boxing, CrossFit, Animal Flow, breathwork, and recovery techniques such as ice baths. Rather than treating these disciplines as separate offerings, they are unified under a single philosophy: movement in its many forms.
Each practice contributes to a different aspect of physical and mental development. Strength training builds capacity, mobility enhances freedom, combat sports sharpen awareness and reaction, while recovery ensures adaptation and balance. This integrated approach encourages not just harder training, but smarter and more sustainable progress.
The Role of Environment
The environment plays an active role in shaping the HPM experience. Initially rooted in beachside training, the open and expansive nature of the setting became fundamental to the brand’s identity. The natural surroundings encourage a sense of freedom and presence that is often absent in enclosed spaces.
As HPM has evolved, its new facility reflects both growth and intentional design. With dedicated zones for strength, classes, calisthenics, and recovery, the space offers a structured yet fluid experience. This evolution is not merely a change in location, but a deeper refinement of how movement, environment, and lifestyle intersect.
Transformation Beyond the Physical
While physical results often attract individuals to HPM, the deeper objective lies in transforming how people relate to themselves. Over time, participants develop heightened awareness, improved resilience, and a stronger sense of control, both physically and mentally.
The emphasis is not on rapid or extreme outcomes, but on consistency and capability.
The transformation becomes evident in a quieter, more focused mindset and a more connected relationship with one’s body.
A Personal Practice, A Growing Vision
Beyond the structured environment of HPM, Prateek’s personal life continues to revolve around movement in a more unstructured and intuitive way.
Activities such as travelling, hiking, and riding offer opportunities to disconnect from routine and gain perspective. Time spent in nature, along with music and moments of stillness, plays a vital role in maintaining clarity and intention.
Even within the HPM space, there is a sense of warmth and familiarity, embodied by his two-year-old rescue dog, Chai, who greets members with an easy sense of belonging. These elements contribute to the human aspect of HPM, reinforcing that it is not just a training facility, but a lived experience.
An Evolving Concept
HPM continues to grow beyond its original framework. Expanding into the creation of immersive, outdoor wooden training spaces for beach resorts, villas, and premium real estate projects, the brand is extending its philosophy into new environments. This progression reflects its core belief in integrating movement into everyday life.
Yet, HPM remains an evolving concept rather than a finished product. Each phase of its journey has shaped its identity, guided by the people who engage with it and the experiences it creates.
At its heart, Human Potential Movement is not simply about fitness. It is an ongoing exploration of what the human body and mind are capable of achieving when movement is approached with awareness, intention, and connection.
Women’s Health Clinic
NuHer, co-founded by Lisa Ray, redefines menopause care through personalised, science-backed treatments, integrating medical expertise and lived experience to empower women with proactive, holistic midlife health support.
Article by: Team ItsGoa
Images by: NuHer
In recent years, conversations around women’s health have expanded, yet midlife care, particularly perimenopause and menopause, remains under-addressed. Bridging this critical gap is NuHer, a sciencebacked clinic co-founded by Lisa Ray. Built on both lived experience and clinical expertise, NuHer represents a progressive shift in how women’s midlife health is understood and managed.
Lisa Ray, widely known for her work as an actor and author, brings a deeply personal perspective to the venture. Having experienced early menopause following cancer treatment, she recognized a glaring absence of guidance and structured care in this phase of life. Her role at NuHer focuses on integrating patient experience into healthcare design, ensuring that empathy and understanding are embedded within clinical frameworks.
Supporting the clinic’s scientific foundation is endocrinologist Dr. Reina Punj, who has contributed her expertise and insights to the feature.
With over 15 years of experience in endocrinology and metabolic health, her inputs strengthen NuHer’s evidence-based approach, ensuring that clinical accuracy remains at the forefront.
Addressing a Long-Ignored Gap
NuHer emerges from a systemic issue in women’s healthcare, the lack of clarity, support, and informed intervention during menopause. For decades, menopause has been treated as a natural yet passive phase, often dismissed without meaningful medical engagement. Cultural silence, particularly in India, has further compounded this challenge.
Women are frequently expected to endure symptoms rather than seek answers, leading to underdiagnosis and delayed care. By reframing menopause as a critical physiological transition rather than an inevitable decline, NuHer seeks to empower women with knowledge, agency, and access to specialised care.
Lisa Ray, Co-Founder of NuHer
Dr. Reina Punj
Lisa Ray, Co-Founder of NuHer along with Oona D'mello (Head of Engagement at The Fulfillment Institute and visual artist)
Panel discussion on women's midlife health, with expert insight across ages and disciplines
Understanding the Midlife Transition
The menopausal transition brings with it a complex interplay of hormonal and metabolic changes. Many women experience persistent fatigue, sleep disturbances, cognitive fog, mood fluctuations, and weight gain. These symptoms are often treated in isolation or misattributed to stress and ageing, leaving the root cause unaddressed.
Beyond immediate discomfort, there are longterm implications involving bone density, cardiovascular health, and metabolic stability. NuHer’s approach acknowledges that menopause is not a singular event but a continuum that requires early attention and sustained management.
A Personalised, Integrative Approach
What distinguishes NuHer from traditional healthcare systems is its integrative model. Rather than focusing solely on symptom relief, the clinic adopts a comprehensive strategy that evaluates hormonal health alongside lifestyle, mental wellbeing, and medical history.
Each patient undergoes detailed consultations and assessments, resulting in tailored treatment plans aligned with individual needs and long-term goals.
Interventions may include hormone therapy where appropriate, supported by nutrition planning, strength-based exercise guidance, psychotherapy, and micronutrient supplementation. This holistic methodology ensures that care is interconnected rather than fragmented.
The Power of a Multidisciplinary Team
Central to NuHer’s philosophy is its collaborative structure. The clinic brings together a diverse panel of specialists, including Dr. Kajal Parikh, Dr. Priyanka Mehta, Dr. Anuya Manerkar, Priyanka Kapoor, and Parinaz Agha, alongside endocrinology expertise.
This multidisciplinary framework allows for a more nuanced understanding of menopause, where physical, emotional, and metabolic factors are treated collectively rather than in silos.
NuHer Clinic sitting area
NuHer Clinic reception area
NuHer focuses on supporting women through midlife hormonal transitions with expert-led, integrated care
Lisa Ray
It reflects a growing recognition that midlife health requires a comprehensive and patientcentric approach.
Science-Backed Solutions and Support
In addition to clinical services, NuHer has developed targeted formulations such as MENOVITA and MENOSTRONG. These supplements are designed to complement treatment plans and address specific menopausal concerns.
MENOVITA focuses on managing symptoms like hot flashes, mood changes, and sleep disturbances, while MENOSTRONG supports bone health, muscle strength, and metabolic resilience. These offerings underscore the clinic’s commitment to evidence-based solutions that extend beyond consultations.
The Role of Preventive Care
A key pillar of NuHer’s philosophy is preventive care. Menopause significantly influences long-term health, making early intervention crucial. Lifestyle factors such as balanced nutrition, adequate protein intake, consistent strength training, quality sleep, and stress management play a decisive role in shaping outcomes.
By emphasising these foundational elements, NuHer shifts the narrative from reactive treatment to proactive wellbeing. Women are encouraged to view this phase not as a period of decline but as an opportunity to build resilience and optimise health.
Changing the Narrative Around Menopause
At its core, NuHer is not just a clinic, it is part of a broader movement to normalise conversations around menopause. The founders and medical experts advocate for greater awareness, encouraging women to ask questions, seek guidance, and prioritise their wellbeing without hesitation.
Their message is clear: menopause is a natural transition, but its challenges are manageable with the right support.
Beyond the Clinic
Both leadership and medical contributors bring personal dimensions to their professional work. Lisa Ray’s interests in writing, yoga, and creative exploration continue to shape her holistic outlook on health and identity. Meanwhile, Dr. Reina Punj balances her clinical role with personal commitments, emphasising structured routines and physical strength, principles reflected in her medical approach.
Together, these perspectives redefine what midlife can represent, not a slowing down, but a powerful evolution into a more informed, resilient, and empowered self.
Lisa Ray during Panel discussion on women's midlife health
Pansy Pinto
Pansy Pinto transitioned from corporate life to freelance presentation design in Goa, building a balanced lifestyle through creativity, calisthenics, and discipline, while sharing her fitness journey and inspiring consistency, resilience, and mindful growth.
Article by: Team ItsGoa Images by: Pansy Pinto www.itsgoa.com itsgoa_ Itsgoa
For Pansy Pinto, the move to Goa in September 2020 was more than a change in geography, it was a turning point that redefined both her personal and professional life. Relocating during the COVID lockdown, she found herself stepping away from the fast-paced corporate environment she had been accustomed to.
The stillness of Goa offered her something she hadn’t experienced in years, time to reflect. In that space, she recognized that the traditional corporate structure no longer aligned with her aspirations, leading her to take a leap into freelancing in 2021.
A trained graphic designer, Pansy began exploring the kind of work that genuinely resonated with her. Over time, her focus sharpened toward presentation design and long-form content, where she discovered her strength in shaping narratives. Today, she works closely with founders, startups, and businesses, crafting investor pitch decks, company profiles, and strategic presentations.
Her approach is rooted in understanding the core intent behind each project, translating ideas into structured, visually engaging stories that communicate with clarity and impact.
Goa: A Space to Slow Down and Rebuild
Having spent years in Bangalore, Pansy was no stranger to the demands of city life, the constant stimulation, long commutes, and unrelenting pace. Goa, in contrast, introduced her to a slower, more intentional way of living. What began as a temporary shift soon evolved into a lifestyle she deeply values.
The transition allowed her to reconnect with herself in unexpected ways. It opened doors to creative exploration beyond work, from music and movement to building meaningful relationships.
Living through Goa’s changing seasons and rhythms, she found a sense of balance that had previously felt out of reach. The environment not only reshaped her daily life but also influenced how she approached her work, more focused, more thoughtful, and aligned with her own pace.
From Exploration to Discipline: A Fitness Journey
Pansy’s fitness journey began about two years after her move, initially driven by a desire for independence and long-term well-being. Early attempts at conventional workouts, including gym routines and yoga, didn’t quite resonate with her. It was only when she was introduced to calisthenics that everything shifted.
What captivated her was the functional aspect of movement, the ability to control and strengthen her own body through skill-based training. Calisthenics offered a sense of progression that kept her engaged, where every small improvement felt meaningful. Beyond the physical transformation, it was the community that played a significant role in sustaining her motivation.
Pansy Pinto
Holding an elbow lever on high parallettes
The connections she built through fitness became an integral part of her journey, shaping both her discipline and mindset.
Over time, she complemented calisthenics with weight training, recognizing its value in strengthening specific muscle groups and enhancing overall performance. More recently, she has incorporated 5-kilometer runs into her routine, adding a cardiovascular dimension that challenges her in new ways. While still adapting to this addition, she finds the experience unexpectedly meditative, offering both physical and mental benefits.
Balancing Creativity and Consistency
As someone navigating a creative freelance career alongside an evolving fitness routine, Pansy places strong emphasis on structure. Planning her days and weeks in advance has become essential, allowing her to dedicate time to both her professional commitments and personal priorities.
Fitness, in particular, serves as an anchor around which her routine is built. It has brought a level of discipline that extends into other areas of her life, from managing work more effectively to making space for reading, gaming, and spending time with loved ones. This balance is not rigid but adaptable, she adjusts her focus depending on the demands of each week, while maintaining a foundation that keeps her consistent.
Her current training schedule reflects her evolving goals, with a mix of strength, endurance, and cardio spread across the week. However, she remains open to change, regularly adapting her routine based on what she wants to achieve next.
Sharing the Journey and Building Connections
What began as casual updates on social media gradually turned into something more meaningful for Pansy. Posting about her fitness journey initially served as a way to share progress with friends, but the response she received was both surprising and motivating.
Elbow lever at the All Women’s Calisthenics Championship, Bangalore
Messages from people who felt inspired by her content encouraged her to continue documenting her journey.
Over time, this sharing evolved into a space of mutual inspiration. Whether through online interactions or real-life connections, she found herself part of a growing community where individuals motivated each other to stay consistent and push boundaries. While she acknowledges that she is still in the early stages of building a larger audience, the connections she has formed so far have been both genuine and rewarding.
Resilience Through Setbacks
Like any long-term pursuit, Pansy’s fitness journey has not been without challenges. Over the past few years, she has faced multiple setbacks, including injuries and personal difficulties that temporarily disrupted her progress. These moments tested her resilience, particularly because fitness had become a key pillar of her mental well-being.
Back and upper body training progress
Holding an elbow lever at Campal
Instead of stepping away entirely, she learned to adapt. Modifying workouts, focusing on basic movements, and allowing herself time to recover became essential strategies. She also shifted her mindset, moving away from rigid expectations and embracing a more flexible approach to progress.
This evolution led her to an important realization: her only real competition is herself. By setting realistic goals during challenging periods and prioritizing consistency over perfection, she was able to maintain momentum. Today, she approaches fitness with a healthier perspective, focusing on sustainability rather than comparison or external validation.
A Lifestyle Shaped by Movement
Fitness now plays a central role in Pansy’s life, influencing everything from her daily habits to long-term choices.
Strength training with weighted pull-ups
It shapes her approach to nutrition, sleep, and social activities, creating a lifestyle that supports both physical and mental well-being.
More importantly, it provides a sense of grounding. For someone with an active mind, having a consistent physical practice offers stability and focus. It has redefined her idea of enjoyment, blending discipline with a genuine sense of fulfillment.
A Simple Philosophy for Starting Out
When it comes to advice, Pansy’s perspective is refreshingly straightforward. She believes that starting a fitness journey doesn’t require elaborate plans or significant time investment. Instead, it begins with small, consistent efforts, ten to twenty minutes a day can be enough to build a habit.
She encourages beginners to keep things simple, using accessible resources and focusing on bodyweight exercises if needed. The emphasis, she believes, should always be on consistency rather than intensity. Over time, these small steps naturally evolve into a sustainable routine.
Her approach reflects a broader philosophy that extends beyond fitness, start small, stay consistent, and allow progress to unfold organically.
Continuing the Journey
Today, Pansy Pinto stands at the intersection of creativity and discipline, balancing her work as a freelance designer with a deeply rooted commitment to fitness. Her journey is not defined by dramatic transformations but by steady, intentional growth, both professionally and personally.
In many ways, her story is a testament to the power of slowing down, listening to oneself, and building a life that feels aligned from the inside out.
SOGOfit, founded by Arjun Vernekar, is a community-driven fitness studio in Goa promoting sustainable wellness through diverse training programs, pickleball, and a multidisciplinary approach to long-term health.
Article by: Team ItsGoa
Images by: SOGOfit
In the evolving landscape of fitness and community-driven wellness in Goa, SOGOfit stands as a thoughtful and dynamic initiative shaped by passion, expertise, and a deep understanding of movement. Founded by Arjun Vernekar, the studio represents more than just a place to work out, it is a space designed to encourage consistency, connection, and long-term well-being.
From Passion to Profession
Arjun Vernekar’s journey into the world of fitness and sports management is rooted in both academic grounding and personal passion. A graduate in Sports Management and Business from the University of Evansville, his early years were defined by an active engagement with sports. With a background in football and notable achievements in gokart racing at both state and national levels, his inclination toward performance and discipline was evident early on.
Professionally, his experience spans sports management in Mumbai, contributions to FC Goa, and roles across real estate and marketing. This diverse exposure helped shape a well-rounded perspective, allowing him to approach fitness not just as a physical activity but as a structured, community-driven ecosystem. Adding to his credentials, he is also one of only two certified Animal Flow coaches in Goa, reflecting his commitment to specialised movement practices.
The Birth of SOGOfit
The idea for SOGOfit emerged during an unexpected moment of global pause, the pandemic in 2020. What began as small group fitness sessions conducted by the beach soon gained traction. Drawing inspiration from his training at The Garuda Pilates Studio in London and certifications from YMCAfit, Arjun crafted sessions that blended high-intensity interval training, strength work, mobility, and cardiovascular conditioning.
As participation steadily increased, the need for a more structured and dedicated environment became apparent. This organic growth led to the establishment of SOGOfit, transforming a temporary setup into a fully realised fitness studio.
The Backyard Project: Creating a Dedicated Space
The transition from open spaces to a permanent facility was marked by the launch of what came to be known as “The Backyard Project.” Initially driven by logistical challenges such as repeated equipment setup and limited training possibilities, the project addressed the need for a controlled and efficient environment.
With a dedicated space in place, SOGOfit was able to offer more structured programming, improve the overall training experience, and create a setting that aligned with its long-term vision of holistic fitness.
Founder- Arjun Vernekar
SOGO Pickleball Tournament Mix Doubles Round Robin
A Philosophy Rooted in Sustainability
At the core of SOGOfit lies a philosophy that prioritises sustainability over short-term transformation. The studio’s approach focuses on building long-term health, enhancing mobility, and encouraging functional movement. Rather than chasing rapid results, the emphasis is on cultivating consistent habits that contribute to overall well-being.
This mindset has allowed SOGOfit to attract a diverse community, individuals of varying ages and fitness levels who are united by a shared goal of improving their quality of life through movement.
Curating a Multi-Disciplinary Experience
Recognising a gap in structured fitness infrastructure in Goa, SOGOfit was conceptualised as a multi-disciplinary space. Its programming reflects this vision, offering a wide range of classes that include HIIT, Pilates, Zumba, dance fitness, and calisthenics.
This diversity ensures accessibility and inclusivity, allowing members to explore different forms of movement while finding what resonates best with them.
The studio’s adaptability has become one of its defining strengths, catering to both beginners and seasoned fitness enthusiasts.
Learning Beyond the Studio Floor
Quick reflexes, sharp return
Introducing Pickleball to South Goa
Innovation at SOGOfit is also reflected in its introduction of pickleball, a sport that has been rapidly gaining global popularity. Having first encountered the game in the United States, Arjun recognised its potential and strategically utilised available space during offpeak hours to bring it to the studio.
An integral part of SOGOfit’s ecosystem is its focus on continuous learning. Through specialised workshops conducted by expert coaches, members are exposed to new techniques, disciplines, and perspectives.
These sessions go beyond routine training, offering deeper insights into fitness and wellness. By collaborating with professionals from varied backgrounds, SOGOfit enriches the overall experience, ensuring that its community remains engaged and informed.
What began as an experiment quickly evolved into a major attraction. The addition of South Goa’s first private pickleball court not only diversified the studio’s offerings but also introduced a new recreational avenue for the local community.
A Growing Sporting Culture
The response to SOGOfit’s pickleball programs and tournaments has been overwhelmingly positive. The single-court setup creates an intimate and energetic atmosphere, encouraging spectator engagement and fostering a sense of community.
South Goa mixed doubles teams
SOGO summer sendoff : Mixed doubles winners and runners up
These events have become known for their vibrancy and competitiveness, offering participants and audiences an experience that goes beyond conventional fitness activities.
Building a Community Through Movement
SOGOfit’s impact extends beyond structured workouts. It has played a significant role in cultivating a fitness culture in South Goa that is inclusive, engaging, and consistent. By offering programs that cater to varied preferences, from high-energy sessions to more controlled and mindful formats, the studio has created a welcoming environment. Members are drawn not only to the diversity of classes but also to the positive energy and quality coaching that define each session. Over time, this has transformed SOGOfit into a community hub where fitness and connection go hand in hand.
Overcoming Challenges
Establishing a multidisciplinary fitness studio in Margao came with its own set of challenges. One of the most significant hurdles was identifying and onboarding the right coaches. Ensuring consistent quality across diverse disciplines required careful selection and alignment with the studio’s vision.
Despite these challenges, SOGOfit has managed to build a team that reflects its standards and philosophy, contributing to its steady growth and reputation.
Looking Ahead
The future of SOGOfit is marked by expansion and innovation. Plans are underway to launch South Goa’s first dedicated racquet club, which will feature multiple pickleball courts, a badminton court, and the region’s first padel court. This development signals a broader vision, positioning SOGOfit as a comprehensive destination for both fitness and sport, while continuing to strengthen its community-driven approach.
A Simple Approach to Fitness
At its core, SOGOfit encourages a straightforward yet powerful mindset: approach fitness as a natural part of daily life. The emphasis is not on intensity or perfection, but on consistency and patience. By simply showing up, staying committed, and allowing progress to unfold over time, individuals can build sustainable habits that lead to lasting results. It is this philosophy that defines SOGOfit, not just as a fitness studio, but as a movement rooted in balance, growth, and community.
Occupational Therapist
Dr. Pallavi Bhat
Dr. Pallavi Bhat, occupational therapist of Rehab Essence, delivers personalised, functional therapy focused on independence, cognitive rehabilitation, and real-life skills, empowering individuals across ages through prevention, awareness, and holistic care.
Article by: Team ItsGoa
Images by: Dr. Pallavi Bhat
In a world where healthcare is often perceived through the lens of diagnosis and treatment, Dr. Pallavi Bhat brings a refreshing, deeply human perspective to therapy, one that prioritises independence, dignity, and real-life functionality. As an occupational therapist and the founder of Rehab Essence, her work extends far beyond clinical intervention.
It is rooted in the belief that true healing lies in enabling individuals to navigate their everyday lives with confidence and purpose. Her journey into this field reflects not only professional dedication but also a profound understanding of the subtle challenges people face daily, ones that often go unnoticed, yet significantly impact quality of life.
A Journey Shaped by Purpose
Dr. Pallavi’s introduction to occupational therapy was driven by its practicality and depth. Unlike conventional approaches that focus solely on treating conditions, occupational therapy addresses how individuals live with those conditions. During her training, she became increasingly aware of how many people struggle with tasks that are often taken for granted, maintaining focus, organising routines, or managing simple dayto-day activities. This realisation shaped her professional path. The ability to break down complex challenges into manageable, functional steps, and rebuild them in a way that aligns with an individual’s lifestyle, became the cornerstone of her work. It is this approach that continues to define her practice today.
The Foundation of Rehab Essence
Rehab Essence was established with a clear and thoughtful vision: to create a space where therapy is not generic, but deeply personalised and outcome-driven. Dr. Pallavi sought to move away from rigid, protocolbased systems and instead focus on understanding each individual’s environment, lifestyle, and personal goals.
The centre bridges the gap between clinical expertise and practical application, ensuring that therapy extends beyond sessions and integrates seamlessly into everyday life. Alongside rehabilitation, Rehab Essence also emphasises awareness and prevention.
Initiatives such as senior fall prevention programs and sessions on occupational balance highlight an important shift, therapy is not only about recovery, but also about sustaining wellbeing.
A Holistic Approach to Therapy
At its core, Rehab Essence specialises in cognitive and functional rehabilitation. The work focuses on improving attention, memory, executive functioning, and essential daily living skills. Dr. Pallavi also addresses fine motor coordination, writing abilities, and functional vision when required, ensuring a comprehensive and adaptable approach.
Her practice extends to individuals dealing with neurological conditions, as well as those requiring dementia care and management. However, what truly defines her approach is its functional nature.
Dr. Pallavi Bhat
A talk on Occupational Balance for working women on Women's day
Every intervention is designed to translate directly into real-life scenarios, making progress both meaningful and sustainable. Rather than overwhelming patients with complex processes, she simplifies challenges, breaking them down into smaller components and rebuilding them step by step. Consistency, habit formation, and long-term adaptability remain central to her methodology.
Working Across Generations
One of the defining aspects of Dr. Pallavi’s work is its inclusivity across age groups. She works with children, adults, and the elderly, tailoring her approach to the unique needs of each stage of life.
For children, the focus often lies in enhancing attention, learning patterns, behaviour regulation, and executive functioning. Adults may require support in adapting to or recovering from neurological conditions, while elderly individuals, particularly those with dementia, benefit from structured routines aimed at preserving independence and quality of life.
Her work also extends into community engagement, where she conducts workshops and awareness programs, particularly for seniors and women. These initiatives address often-overlooked aspects of wellbeing, creating a broader impact beyond individual therapy.
What Sets Rehab Essence Apart
In a landscape where therapy can sometimes feel standardised, Rehab Essence distinguishes itself through its emphasis on personalisation and real-world relevance. Each therapy plan is carefully designed to reflect the individual’s specific challenges, environment, and goals, ensuring that no two approaches are the same.
There is also a strong focus on cognitive health and functional independence, areas that are frequently underrepresented in traditional therapy settings. Additionally, the centre’s commitment to preventive care, through structured programs and awareness sessions, positions it as more than just a treatment facility. It becomes a space for education, empowerment, and proactive wellbeing.
Occupational therapy supports seniors move better, function better, and live more independently
Opening day of Rehab Essence in St. Inez, a one of a kind set up where we retrain functional skills no matter the age of the client
Small Changes, Lasting Impact
For Dr. Pallavi, success is not always measured in dramatic transformations, but in the small, meaningful shifts that redefine everyday living. Whether it is a child gaining the ability to focus better, an adult regaining organisational skills, or a senior becoming more aware of fall risks, these moments hold immense value.
Preventive initiatives, in particular, have shown significant impact. Seniors who participate in structured programs often become more proactive in managing their safety and health, leading to improved confidence and independence. These subtle yet powerful changes reinforce the purpose behind her work.
The Role of Family and Community
A key aspect of therapy at Rehab Essence is the active involvement of families. Dr. Pallavi emphasises that progress does not end within the clinic, it continues at home, in schools, and within daily environments.
By equipping families with the right understanding and strategies, therapy becomes a collaborative effort. This shared responsibility not only accelerates progress but also ensures that improvements are consistent and long-lasting.
Looking Ahead: Expanding Awareness and Access
As Rehab Essence continues to grow, Dr. Pallavi envisions expanding its reach through structured programs, workshops, and increased awareness about occupational therapy. Her goal is to make these services more accessible, encouraging individuals to seek support early rather than waiting for challenges to escalate.
Future plans include strengthening initiatives around fall prevention, cognitive health, and occupational balance, areas that play a crucial role in long-term wellbeing.
Through these efforts, she aims to create a platform that not only rehabilitates but also educates and empowers communities.
A Philosophy Rooted in Balance and Dignity
At the heart of Dr. Pallavi Bhat’s work lies a simple yet powerful belief: therapy is not just about recovery, it is about enabling people to live with independence, dignity, and balance.
Her approach reminds us that wellbeing is not defined by the absence of challenges, but by the ability to navigate them with confidence. Through Rehab Essence, she continues to reshape how therapy is perceived, transforming it from a clinical necessity into a meaningful, life-enhancing journey.
Training balance and strength to reduce fall risk at Seniors Fall Prevention program
Article by: Team ItsGoa
Images by: Dr. Pallavi Bhat
Silent anxiety building up
In today’s fast-paced world, anxiety and depression are becoming increasingly common, yet they often go unnoticed or misunderstood.
We smile in public, stay busy, and keep going, but inside, many are silently battling overwhelming thoughts, fatigue, and emotional exhaustion.
What Exactly is Anxiety?
Anxiety is one’s body’s natural response to stress or perceived danger. In small amounts, it is actually helpful, it keeps you alert, focused, and prepared.
However, when anxiety becomes constant, excessive, or uncontrollable, it turns into a problem that interferes with daily living.
What Happens Inside the Body?
When you feel anxious, your body activates the fight-or-flight response:
Heart rate increases
Breathing becomes rapid
Stress hormones like cortisol rise
Blood flow shifts away from digestion
This is useful in danger—but harmful when triggered repeatedly without real threats.
Over time, chronic anxiety can lead to:
Digestive issues (bloating, acidity, IBS)
Hormonal imbalance
Sleep disturbances
Fatigue and burnout
Common Types of Anxiety
Generalized Anxiety – Constant worrying about everyday things
Social Anxiety – Fear of judgment or social situations
Panic Disorder – Sudden panic attacks with physical symptoms
Health Anxiety – Excessive worry about health issues
Common Signs to Watch For:
Constant overthinking or negative thoughts
Poor sleep or excessive sleeping
Low energy and fatigue
Changes in appetite
Lack of motivation
Feeling disconnected or overwhelmed
Why It Matters
Ignoring mental health doesn’t make it go away—it often shows up physically:
Gut issues
Hormonal imbalance
Weight gain or loss
Low immunity
Chronic fatigue
Healing Starts Holistically
Your mind and body are deeply connected. Small, consistent steps can make a big difference.
Can Daily Dietary changes have impact on Anxiety?
Yes Absolutely small and smart changes in diet can mak ea big difference in a human facing anxious behaviour. The right type of foods can mak ea big change but only under expert guidance says Rajlaxmi Bandodkar who has workied with cases who get anxious and have undergone depression.
Small tips
✔️Nourish your body with balanced meals (don’t skip carbs or fats!)
✔️Include magnesium-rich foods (nuts, seeds, greens) for calming effects
✔️Stay hydrated
✔️Get sunlight and move your body daily
✔️Practice deep breathing or meditation
✔️Reduce caffeine and processed foods
✔️Prioritize sleep
Symptoms You Should Not Ignore
Mental Symptoms:
Overthinking and racing thoughts
Irritability
Difficulty concentrating
Feeling of impending doom
Physical Symptoms:
Palpitations
Sweating
Muscle tension
Headaches
Stomach discomfort
Behavioral Signs:
Avoiding situations
Procrastination
Dealing with anxiety
Dependence on comfort habits (phone, food, etc.)
Root Causes of Anxiety
Anxiety does not come from just one reason—it is usually a combination of factors.
Chronic stress (work, family, finances) Poor diet and nutrient deficiencies
Excess caffeine or sugar intake
Lack of sleep
Hormonal imbalances
Gut health issues (gut-brain connection)
Understainding the Gut–Mind Connection. Your gut produces neurotransmitters like serotonin, which influence mood. Poor gut health can worsen anxiety.
Signs your gut may be affecting anxiety:
Bloating
Constipation or loose motions
Food intolerances
This is why nutrition plays a powerful role in mental health.
How to Manage Anxiety Naturally
1. Nutrition Matters
Include magnesium-rich foods: nuts, seeds, leafy greens
Add complex carbs: millets, oats, rice (they help serotonin production)
Include good fats: nuts, seeds, ghee
Avoid excess caffeine, packaged foods, and sugar
2. Stabilize Blood Sugar Skipping meals or long gaps can increase anxiety symptoms.
3. Improve Sleep Poor sleep worsens anxiety. Aim for consistent sleep timing.
4. Movement & Sunlight Daily walking, yoga, or stretching reduces stress hormones.
5. Mind Practices Deep breathing Meditation Journaling
6. Reduce Stimulants Limit tea, coffee, and energy drinks.
When to Seek Help?
If anxiety:
Affects your daily routine Causes frequent panic attacks
Impacts sleep and appetite
Feels uncontrollable
It is important to consult a professional. Therapy and medical support can be lifechanging.
Anxiety is not a weakness. It is your body asking for attention, balance, and care.
Healing is not about eliminating anxiety completely, it’s about learning to manage it, understand it, and support your body and mind together
For more guidance contact
Arogya Vihara
Essence of Pure Nutrition By: Rajlaxmi Bandodkar
Clinic Addresses
Shop No. 1, Mahalaxmi Residency, Tisk, Ponda
Shop No. 3, Lucy Apartments, Aquem, Margao, Goa
Tel: +91 9404312057
Dt. Rajlaxmi Bandodkar
hotel Lua Nova
If holidays are inspired by nature and your thirst for rustic solitude and inner peace, Lua Nova is the hotel your heart was yearning for. Located at Goa's celebrated holiday capital at Baga, it overlooks a beautiful Canvas of village Goa, just 5 minutes walk from the Baga Beach. www.itsgoa.com itsgoa_ Itsgoa
Traditional Goan summer foods like solkadi, fish, rice, mango, and coconut support weight loss, digestion, immunity, and hormone balance naturally, helping women manage cravings, inflammation, and metabolic health sustainably.
Article by: Dr. Joline Fernandes
Images by: Freepik
When summer hits Goa, your body doesn’t just crave lighter meals it needs them.
Long before calorie-counting and fad diets, our grandmothers knew exactly what to eat to stay cool, energetic, and hormonally balanced during the hot, humid months.
Local, seasonal Goan foods are naturally designed for fat loss, gut health, immunity, and hormone balance.
Why Summer Nutrition Matters (Especially for Women)
In summer, your body:
• Loses more electrolytes
• Digestion slows down
• Acidity & inflammation can increase
• Hormonal symptoms (PCOS, thyroid, PMS) can flare up
This is exactly where traditional Goan foods step in as functional medicine.
1. Solkadi – Your Gut & Hormone Healer
Made with kokum + coconut milk, solkadi is not just a drink, it’s therapy for your gut.
Why it works:
• Cools the body
• Reduces acidity & bloating
• Supports gut bacteria → better hormones
• Anti-inflammatory → supports fat loss
Best time: Post-lunch
2. Fresh Fish (Bangda, Tarle, Surmai)
Simple, local, powerful.
Why it works:
• High protein → fat loss + satiety
• Omega-3 → reduces inflammation (great for PCOS)
• Supports thyroid + hormone health Keep it light—curries over deep frying.
3. Ukde Rice – Stop Fearing It
One of the biggest fat loss myths is avoiding rice
Why it actually helps:
• Easy to digest
• Keeps you full → reduces cravings
• Supports metabolism with B vitamins
It’s about portion, not elimination.
4. Mango – The Most Misunderstood Superfruit
Yes, mango is NOT the enemy of fat loss.
Why it works:
• Naturally sweet → reduces junk cravings • Rich in antioxidants → supports skin + hormones
• Provides quick energy without processed sugar crashes
Best way to eat:
• As a mid-morning snack or post lunch OR
• Traditional Goan curry
Goan summer food
5. Local Goan Berries – Kanda & Chunna (Hidden Gems)
These are the real forgotten superfoods of Goa.
Kanda, charra & Chunna berries are seasonal, local, and incredibly therapeutic.
Why they work:
• Rich in antioxidants → boosts immunity
• Help reduce body heat
• Support digestion + gut health
• Naturally low in calories → great for fat loss
• Help reduce sugar cravings
Think of them as your local alternative to expensive imported berries.
6. Seasonal Veggies (Tendli, Karela, Dudhi) Your everyday sabzi = your detox tool.
Why it works:
• High fiber → improves gut + fat loss
• Controls blood sugar → key for PCOS
• Cooling for the body
7. Traditional Buttermilk (Taak)
Better than any electrolyte drink.
Why it works:
• Restores gut bacteria
• Reduces bloating
• Keeps you hydrated
Add jeera + curry leaves = instant summer recovery drink.
8. Coconut – Your Hormone Ally
From coconut oil to fresh coconut, don’t fear it.
Tender coconut water is your electrolytes rich drink.
Why it works:
• Healthy fats → essential for hormone production
• Keeps you full → prevents overeating
• Supports skin, hair, and metabolism
Can You Lose Weight Eating This Way Absolutely.
Because this way of eating:
✔ Balances blood sugar
✔ Improves digestion
✔ Reduces inflammation
✔ Supports hormonal health
And when hormones are stable, fat loss becomes sustainable.
Most women:
• Avoid mango
• Cut rice completely
• Fear coconut
But still struggle with:
• Belly fat
• Bloating
• Cravings
• PCOS symptoms
When we reintroduce local Goan summer foods correctly, everything shifts.
Work With Me: 100-Day Transformation Program
If you’re someone who:
• Struggles with fat loss despite “eating healthy”
• Has PCOS, thyroid issues, or hormonal imbalance
• Deals with bloating, cravings, low energy
Planning a pregnancy
• Wants a sustainable, local-food-based approach
Then my 100-Day Consultation Program is designed for you.
What You Get:
• 14 1:1 personalized consultations with me and my team
• Customized meal plans using your local, home food
• Hormone-focused nutrition (PCOS, thyroid, fertility, insulin resistance)
• Continuous guidance, accountability & habit building
• A plan that fits your lifestyle, not restricts it.
This is not a diet. This is a metabolic and lifestyle transformation.
Get In Touch
If you’re ready to take control of your health: �� WhatsApp / Call: +91 9764240528 �� DM on Instagram: @sensible_eating
Clinic Address:
Ganesh Apartments, Ground Floor, Shop No.16, Opposite Jade Blue, Murida, Fatorda, Margão – 403602, Goa, India.
Website: drjoline.com ,where you can explore programs, read success stories, and book consultations.
Dr. Joline Fernandes
