Health & Wellness Goa - May Issue 2026 by ItsGoa

Health

Volume 3 Issue 5

May 2026

Wellness & GOA

COVER FEATURE

Academy of Combat Sports Goa

Founded by Coach Ronnyy, ACS Goa builds discipline, resilience, confidence, and tactical self-defense through realistic combat training.

White Stork IVF

White Stork IVF combines advanced fertility care, transparency, compassion, and personalized support for confident parenthood journeys.

Camp Le Coeur

Camp Le Coeur blends physiotherapy, sustainable fitness, and communitydriven wellness to improve strength, mobility, and confidence.

The Pryme FitnesS

Founded by Rohitesh Manjrekar, PRYME Goa integrates strength, recovery, and performance training for sustainable transformation and wellness.

Editorial

Dear Readers,

This May, Health & Wellness focuses on resilience, recovery, and the importance of prioritizing both physical and emotional well-being. From combat sports and performance-driven fitness to fertility care and preventive health awareness, this issue brings together inspiring stories and expert insights that encourage healthier, more mindful living.

We begin with the Academy of Combat Sports Goa, where Coach Ronnyy promotes discipline, confidence, and mental resilience through realistic martial arts and tactical combat training programs.

This issue also features White Stork IVF, highlighting compassionate fertility care through advanced treatments, personalized support, and patient-centered guidance for individuals and couples navigating parenthood journeys.

In holistic wellness, Camp Le Coeur by McMaschio and Shannon Pereira Carvalho combines physiotherapy, sustainable fitness, and personalized coaching to improve mobility, confidence, and long-term quality of life.

We also spotlight The PRYME Fitness by Rohitesh Manjrekar, a performance-focused

wellness space integrating strength training, recovery, and physiotherapy to support sustainable transformation and resilience.

This article highlights the dangers of Retinopathy of Prematurity (ROP), a silent eye condition affecting premature newborns, emphasizing the importance of early screening, timely treatment, and regular follow-ups to protect a child’s vision and future quality of life.

Exploring the relationship between stress and hypertension, this feature sheds light on how emotional and lifestyle-related stress impacts blood pressure, while highlighting the role of mindfulness, exercise, sleep, and healthy habits in maintaining heart health.

Focusing on women’s hormonal health, this article explains the difference between common PMS symptoms and signs that may indicate underlying concerns, encouraging awareness, timely support, and a better understanding of overall menstrual wellbeing.

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 Academy of Combat Sports Goa

02 White Stork IVF

03 Camp Le Coeur

04 The Pryme Fitness

05 The Silent Thief of Sight in Premature Newborns

06 The Silent Connection between Mind and Blood Pressure

07 PMS What’s Normal & What’s NOT Understanding Your Period Health Better

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.

Editorial Team

Chief Editor Jessyl Fernandez

Sales

Donald Fernandez Andrea Fernandes

Content & Social Media 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

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

The Academy of Combat Sports Goa, founded by Coach Ronnyy, promotes disciplined martial arts, tactical combat training, mental resilience, and self-defense through realistic programs focused on confidence, selfcontrol, preparedness, and athlete development.

by: Team ItsGoa Images by: Academy of Combat Sports Goa www.itsgoa.com itsgoa_ Itsgoa

In Goa’s evolving fitness and sports landscape, the Academy of Combat Sports Goa has emerged as a powerful force redefining how martial arts, self-defense, and tactical training are understood. Founded by Raunak Singh, professionally known as Coach Ronnyy, the academy represents far more than a conventional training space. It is a disciplined ecosystem built around mental resilience, technical skill, self-control, and real-world preparedness.

With over 17 years of experience in martial arts, mixed martial arts (MMA), Brazilian JiuJitsu (BJJ), tactical combat systems, and combat conditioning, Coach Ronnyy has dedicated his career to creating a culture of disciplined training and authentic combat education in Goa. His journey reflects years of perseverance, physical hardship, continuous learning, and a relentless commitment to personal growth.

A Journey Rooted in Discipline and SelfDevelopment

Coach Ronnyy’s introduction to combat sports did not come through privilege or convenience. His path was shaped by struggle, curiosity, hard sparring sessions, injuries, outdoor training, and years of consistent selfdiscipline. From a young age, he found himself deeply drawn toward martial arts, self-defense systems, and physical conditioning.

with the vision of creating technically skilled martial artists, mentally strong individuals, and disciplined athletes capable of handling both competition and life challenges with confidence.

Creating a Professional Combat Sports Ecosystem

Over time, martial arts evolved from a sporting interest into a defining philosophy that influenced every aspect of his life. Through national and international exposure, extensive training, and competitive experiences, he developed a deeper understanding of combat sports not merely as physical activity, but as a complete mindset centred around discipline, humility, resilience, and self-mastery.

Recognising the absence of structured and realistic combat training systems in Goa, he founded the Academy of Combat Sports Goa

From its inception, the academy was never intended to function as just another fitness facility. Coach Ronnyy envisioned a comprehensive combat sports ecosystem where fighters, working professionals, women, children, and tactical personnel could train together under professional standards.

The academy was established on the belief that martial arts should not promote aggression or ego-driven displays of power. Instead, training was designed to cultivate self-control, emotional strength, awareness, confidence, and preparedness.

This philosophy continues to define the institution today. Students are encouraged to understand that true martial arts training

Coach ronnyy

extends beyond physical techniques and enters the realm of mental discipline and character development.

Comprehensive Training Programs with Real-World Application

The Academy of Combat Sports Goa offers a wide range of combat and conditioning programs designed around practical application, athlete development, and tactical readiness. Training disciplines include Mixed Martial Arts (MMA), Brazilian Jiu-Jitsu (BJJ), submission grappling, Muay Thai, kickboxing, tactical combat training, women’s self-defense programs, bully-proof and anti-abduction training for children, combat conditioning, outdoor combat training, and specialised personal coaching.

What distinguishes the academy’s approach is its emphasis on realistic training systems. Tactical combat programs focus heavily on situational awareness, reaction drills, closequarter combat, pressure handling, defensive response systems, and control tactics. The objective is not merely to develop physical strength but to prepare individuals for realworld unpredictability.

Coach Ronnyy also places strong importance on movement efficiency, mobility, endurance, flexibility, explosiveness, and combat psychology. His training philosophy recognises that mental composure and decision-making under pressure are often more critical than physical power alone.

A Training Philosophy Built Around Mental Toughness

At the core of the academy’s identity lies a mentality-driven approach that prioritises resilience and discipline over superficial fitness trends. Unlike conventional gyms focused primarily on aesthetics, the Academy of Combat Sports Goa trains individuals to remain calm under exhaustion, adapt under pressure, and continue functioning despite

discomfort. Students are conditioned not only physically but mentally, learning to navigate stress and adversity with composure. For Coach Ronnyy, discipline forms the foundation of all progress. He firmly believes that consistency and self-control outweigh raw talent in the long run. Martial arts, according to his philosophy, teaches sacrifice, repetition, patience, and accountability.

Mental strength is treated as an essential part of every training session. Combat sports expose individuals to fatigue, discomfort, and emotional testing, revealing character in ways ordinary fitness routines cannot. Physical conditioning then serves as the support system that enables the body to sustain mental resilience. Outdoor training also plays a significant role in his methods, helping students develop adaptability, natural toughness, and endurance outside controlled environments.

Producing Athletes with International Exposure

Over the years, the academy has helped develop athletes who have gone on to represent themselves confidently at international platforms. One of the academy’s notable milestones was participation in an international martial arts championship in Mombasa, Kenya, featuring athletes from nearly twenty countries. The exposure provided valuable technical learning opportunities and allowed Goa-based athletes to compete and train alongside international practitioners and masters.

Among the athletes associated with the academy is Erica J de Sequeira, who has earned recognition through international training and dedicated performance. For Coach Ronnyy, however, success is measured beyond medals and tournaments. Some of the academy’s greatest achievements, he believes, are seen in students who overcome fear, improve their physical and mental health, build confidence, and transform their lifestyles

Training Tactical Professionals and Security Personnel

In addition to working with athletes and civilians, Coach Ronnyy has also trained tactical professionals, security personnel, and individuals involved in operational environments.

Training these groups requires an entirely different approach from standard fitness coaching. Tactical programs focus on restraint tactics, situational response systems, grappling, reaction drills, control systems, and stress-based decision-making.

The emphasis remains firmly on practicality and operational readiness rather than competitive performance. According to Coach Ronnyy, panic becomes the greatest enemy in high-pressure situations, which is why mental preparation is prioritised before physical execution. This tactical approach reflects the academy’s larger commitment to realism and functionality within combat training.

Making Martial Arts Accessible to Everyone

Despite its advanced combat programs, the academy remains highly welcoming to beginners. Many of its strongest students began their journey with little fitness experience, low confidence, or no martial arts background at all.

The academy’s environment is structured to support gradual growth while maintaining discipline and professionalism. Students are guided according to individual goals, whether they seek fitness, self-defense, confidence, competitive aspirations, or lifestyle improvement.

A particularly important focus area has been women’s self-defense and children’s safety training. The academy’s women-focused programs teach awareness, control strategies, escape techniques, and confidence under pressure. For children, specially designed bully-proof and anti-abduction programs combine safety education with discipline, awareness, confidence-building, and reaction training in a motivating environment.

Wrestling & Jiu-Jitsu Training Camp With International Athletes

Coach Ronnyy believes that self-defense should not be treated as optional, but as an essential life skill for all age groups.

Challenges in Building Combat Sports Culture in Goa

One of the biggest obstacles in establishing the academy was changing public perception surrounding martial arts and combat sports. Initially, many people associated combat training purely with violence or entertainment.

Through years of demonstrations, athlete development, consistent coaching, and educational awareness, the academy gradually helped shift that perception. More individuals began recognising martial arts as a path toward discipline, confidence, mental strength, and healthier living.

Another ongoing challenge involved developing long-term commitment among athletes. Combat sports demand patience, sacrifice, and consistency, qualities that can be difficult to sustain in modern lifestyles. Nevertheless, the academy has steadily contributed to building a more serious and disciplined combat sports culture within Goa.

Looking Toward the Future

Coach Ronnyy’s long-term vision is to establish the Academy of Combat Sports Goa as one of India’s most respected combat sports and tactical training organisations while continuing to develop international-level athletes from Goa.

His future plans include strengthening systems for MMA, Brazilian Jiu-Jitsu, tactical combat training, self-defense education, and youth athlete development. He also hopes to make martial arts education more accessible to women, working professionals, children, and tactical communities.

At the heart of his philosophy lies a simple but powerful message: martial arts is not about violence, but about becoming calm, disciplined, prepared, and mentally stronger.

For Coach Ronnyy, the true essence of combat training is not defeating others, but mastering oneself through continuous growth, humility, and self-control.

Training athletes for khelo India national games 2026 by Assistant Coach wako goa www.itsgoa.com

Fertility & IVF Care

White Stork IVF combines advanced fertility treatments, transparent communication, personalized care, and compassionate support, helping individuals and couples navigate parenthood journeys confidently through expertise, innovation, emotional reassurance, and patient-centered reproductive healthcare.

Article by: Team ItsGoa Images by: White Stork IVF

In the field of reproductive medicine, where science meets deeply personal journeys, White Stork IVF stands out for its commitment to transparency, precision, and patient-centered care. Founded by Mr. Nikunj Gupta and Dr. Gunjan Kacker, the center brings together decades of expertise and a clear vision to make fertility treatment not only effective but also understandable, accessible, and emotionally supportive.

At the heart of White Stork IVF is Dr. Gunjan Kacker, the lead specialist, whose extensive experience spanning over 25 years has helped bring countless families closer to parenthood. Supported by a dedicated team that includes Dr. Saumya Agarwal, senior embryologist and lab manager Vani Gupta, and a skilled clinical and patient care staff, the clinic operates with a strong focus on both medical excellence and compassionate support.

The idea behind White Stork IVF was born from a need to address a significant gap in fertility care, lack of clarity.

Dr. Gunjan Kacker

Many patients often face confusion around treatment options, processes, and costs. Recognizing this, the founders envisioned a center where every step is explained with honesty and precision.

The name “White Stork,” symbolizing hope and new beginnings, reflects the clinic’s mission to guide patients through one of the most important journeys of their lives with confidence and trust. White Stork IVF specializes in advanced assisted reproductive techniques such as IVF (In Vitro Fertilization) and ICSI (Intracytoplasmic Sperm Injection), both of which have transformed possibilities for individuals and couples facing fertility challenges.

IVF allows fertilization to occur outside the body, offering solutions when natural conception is difficult, while ICSI addresses specific cases like male factor infertility by directly injecting a single sperm into the egg.

Vani Nikunj Gupta

These technologies, combined with expert care, expand opportunities for patients who may otherwise struggle to conceive.

What distinguishes the clinic is its philosophy, built on three core pillars: transparency, personalization, and evidence-based treatment. Every patient undergoes a comprehensive evaluation, followed by a clear explanation of all suitable options. From expected outcomes and timelines to a detailed cost structure, every aspect is discussed openly. Patients are encouraged to ask questions, ensuring that decisions are collaborative and fully informed.

Personalization extends beyond medical protocols to communication itself. Each treatment plan is tailored to the individual, taking into account their specific medical profile, preferences, and circumstances. This approach eliminates uncertainty and allows patients to navigate their journey with clarity, knowing exactly what to expect at every stage.

Equally important is the emotional support provided throughout the process.

Fertility treatment can be physically and emotionally demanding, and the team at White Stork IVF places strong emphasis on empathy and accessibility. Patients are encouraged to stay connected, with the assurance that guidance is always available.

By fostering open communication, the clinic creates an environment where individuals feel supported, heard, and reassured. Modern technology plays a vital role in enhancing outcomes. The clinic’s advanced IVF laboratory is equipped with high-precision incubators that maintain optimal conditions for embryo development.

Combined with continuously updated techniques and individualized treatment strategies, this technological foundation improves both success rates and patient confidence. Despite advancements in fertility care, misconceptions still persist. Many people perceive treatments as unpredictable or assume IVF is the only solution.

White Stork IVF actively addresses these misunderstandings by emphasizing education and clarity. By helping patients understand that multiple treatment options exist and that processes can be transparent, the clinic empowers them to make informed decisions. For the team, the most rewarding aspect of their work lies in witnessing transformation, the shift from uncertainty to hope, and ultimately, the joy of parenthood. Even after decades in the field, this moment continues to hold profound significance, reinforcing the purpose behind their work. White Stork IVF is more than a medical center; it is a space where science and trust come together.

By prioritizing honesty, personalized care, and continuous innovation, the clinic ensures that patients are not merely undergoing treatment but actively participating in their journey. In doing so, it sets a new standard in fertility care, one where clarity is as important as clinical expertise, and every step forward is taken with confidence.

Ovum pickup procedure preparation

Camp Le Coeur

Camp Le Coeur, founded by McMaschio and Shannon Pereira Carvalho, combines physiotherapy, sustainable fitness, personalized coaching, and community-driven wellness to help individuals improve strength, confidence, mobility, and long-term quality of life.

Article by: Team ItsGoa Images by: Camp Le Coeur

In a fitness industry often dominated by quick fixes, unrealistic body standards, and overwhelming trends, Camp Le Coeur is building something refreshingly different. Founded in June 2025 by McMaschio Pereira Carvalho and his wife Shannon, the Goabased fitness space is rooted not in aesthetics alone, but in helping people reclaim confidence, improve movement, and enhance their overall quality of life.

At its core, Camp Le Coeur is not simply a gym. It is a community-driven wellness space shaped by personal transformation, healthcare expertise, and the belief that fitness should feel accessible, sustainable, and enjoyable for everyone.

From Personal Struggles to Purpose-Driven Fitness

The journey behind Camp Le Coeur began long before the gym itself was established. For co-founder McMaschio Pereira Carvalho, fitness emerged from deeply personal experiences of insecurity and uncertainty. Growing up overweight and frequently subjected to ridicule, he spent much of his early life searching for direction.

Even while studying physiotherapy at 18, clarity remained elusive. Failed business attempts, overlooked content creation efforts, and repeated setbacks became recurring chapters in his life. Yet each experience contributed to a growing understanding of resilience, discipline, and personal growth.

Shannon, his wife and co-founder, experienced a transformation of her own. Coming from a corporate sales background, she struggled with being excessively skinny and disconnected from her health and lifestyle. Fitness became a turning point that reshaped her confidence, mindset, and relationship with herself.

Together, their shared experiences laid the foundation for Camp Le Coeur, a space

space designed to simplify fitness while making it meaningful and sustainable for everyday people.

A Philosophy Built Around Quality of Life

Unlike traditional fitness environments that focus heavily on rapid weight loss or temporary physical transformations, Camp Le Coeur places emphasis on long-term health and functional strength.

Their philosophy revolves around one key principle: building muscle is one of the most valuable investments a person can make for their future quality of life. Beyond physical appearance, strength training contributes to mobility, energy levels, injury prevention, and overall well-being.

As a trained physiotherapist and healthcare professional, McMaschio approaches fitness from a clinical and evidence-based perspective. The objective extends beyond aesthetics; it is about helping individuals move better, feel stronger, and lead healthier lives.

Owners- McMaschio Pereira Carvalho and his wife Shannon

Camp Le Coeur Gym

The gym works with a wide range of clients, from teenagers to individuals in their sixties and seventies. Each programme is customised according to the person’s lifestyle, physical condition, and goals. Whether addressing back pain, rehabilitation after surgery, diabetes, high blood pressure, PCOD, or general strength and conditioning, the emphasis remains on improving daily functionality and confidence.

Making Fitness Realistic for Everyday Life

One of the defining aspects of Camp Le Coeur is its realistic and balanced approach to fitness. Recognising that most people are not athletes or professional bodybuilders, the gym prioritises efficient workouts and sustainable habits rather than rigid routines.

The founders strongly believe that fitness should enhance life, not consume it. Their programmes are designed around busy schedules, proving that even thirty minutes of focused training three times a week can significantly improve health, energy, and strength when done consistently.

Nutrition guidance follows the same philosophy. Instead of restrictive diets or extreme meal plans, clients are encouraged to develop practical eating habits that support long-term consistency while still allowing them to enjoy life outside the gym. This sustainable mindset removes the intimidation often associated with fitness and creates an environment where people can progress without feeling overwhelmed.

Combining Healthcare Expertise with Modern Technology

Camp Le Coeur distinguishes itself further through its integration of physiotherapy expertise and advanced fitness tracking systems. The gym houses Goa’s only body composition analyser capable of accurately measuring fat and muscle levels. Rather than relying solely on weight as an indicator of progress, clients receive detailed insights into their physical changes and improvements over time.

Additionally, members gain access to a proprietary app that allows them to track workouts, nutrition, and overall progress in a structured and organised manner.

Guided stretching sessions before workouts

Training Chest Press

However, the gym’s greatest differentiating factor remains its healthcare-first foundation. Every fitness plan begins with a detailed assessment process where clients discuss their goals, medical history, physical limitations, and lifestyle challenges.

This comprehensive approach enables programmes to be tailored with precision. Progress is continuously monitored through body composition analysis, strength improvements, pain reduction, and performance metrics. If something is not delivering results, the programme is reassessed and refined accordingly.

The combination of healthcare knowledge and fitness coaching allows Camp Le Coeur to bridge the gap between rehabilitation, strength training, and long-term wellness.

Transformations That Go Beyond Appearance

While many gyms celebrate visual transformations, Camp Le Coeur measures success through restored confidence and improved lives. One of the most impactful stories from the gym involved a client suffering from severe back pain for nearly two years. Following surgery, he had been told he would likely never play cricket again, a devastating reality for someone deeply passionate about the sport.

When he joined Camp Le Coeur, his sole ambition was simple: to return to cricket. Over the course of eight months, the team designed a rehabilitation and strength programme focused on rebuilding spinal strength, improving mobility, and restoring confidence in movement.

The outcome exceeded expectations. Not only did he return to the sport, but he went on to compete in tournaments, earn Player of the Match and Player of the Tournament awards, score the highest runs, and help his team secure victories.

For the founders, stories like these represent the true meaning of fitness, not physical perfection, but helping people regain parts of their lives they believed were lost.

Breaking Through Fear and Fitness Misconceptions

Modern fitness culture often overwhelms beginners with conflicting information, unrealistic expectations, and intimidating environments. Camp Le Coeur actively works to dismantle these barriers.

Many of their clients arrive after struggling with conventional gyms that lacked guidance, structure, or support. The founders recognise that the biggest obstacle is often not exercise itself, but the fear surrounding where and how to begin.

Their approach simplifies the process. Improvement can start with something as basic as regular movement and easy-to-follow workouts. By removing complexity and focusing on consistency, the gym creates an environment where clients feel supported rather than judged.

This emphasis on approachability has helped build a community where fitness becomes less about pressure and more about personal growth.

Evidence-Based Training Over Industry Trends

As a physiotherapist, McMaschio continues to stay updated through scientific studies, healthcare research, and discussions with fellow medical professionals. However, Camp Le Coeur remains cautious about blindly following viral fitness trends or “quick-fix” hacks

The gym’s methods are rooted in proven fundamentals backed by long-term research. While they remain open to innovations supported by credible evidence, their focus

consistently returns to principles that genuinely improve health, movement, and sustainability. This evidence-based approach reflects the founders’ larger vision of creating fitness systems that are practical, safe, and effective over the long term.

Building a Community Beyond the Gym Floor

Outside of fitness, McMaschio and Shannon share a passion for exploring Goa, travelling, trying new food, and collecting experiences together. They also have a strong appreciation for tattoos as both an art form and a way of documenting personal stories. Their dog, Gigi, along with close friends and family, remains an important part of their lives.

That same sense of connection and warmth carries into Camp Le Coeur itself. The atmosphere inside the gym is intentionally welcoming, energetic, and communityoriented.

Sessions are filled with laughter, conversations, encouragement, and mutual support. The founders want members to see fitness not as punishment, but as an uplifting part of their lifestyle, a space where they can disconnect from everyday stress, recharge mentally and physically, and leave feeling stronger and happier.

A Vision for Sustainable Fitness

Camp Le Coeur’s long-term vision extends far beyond physical transformations. The founders hope to reshape how people perceive fitness altogether. They believe health does not need to be extreme, complicated, or inaccessible. Through education, personalised guidance, and a balanced philosophy, they aim to show people that sustainable fitness is achievable for anyone willing to start.

At a time when much of the industry promotes unrealistic standards and short-lived trends, Camp Le Coeur offers something far more enduring: a fitness culture centred on strength, simplicity, and a better quality of life.

Three strong women holding a plank beyond one minute

Couple pushing limits with sled push

PRYME Goa, founded by bodybuilder Rohitesh Manjrekar, combines strength training, physiotherapy, recovery, and performancefocused design to create a holistic fitness ecosystem centered on sustainable wellness, resilience, and engineered transformation.

In the evolving fitness landscape of Goa, a new name is rapidly gaining attention for its unconventional approach to strength, recovery, and performance. Located in Nuvem, Goa, PRYME is not positioned as just another commercial gym. Instead, it has emerged as a carefully engineered fitness hub that blends elite training, physiotherapy, recovery, and psychological design into one immersive experience.

Founded by Rohitesh Gurunath Manjrekar, PRYME is the culmination of years of discipline, competitive bodybuilding, creative vision, and an unwavering commitment to building a space that prioritizes purposeful transformation over temporary trends.

From Competitive Bodybuilding to Building PRYME

Before entering the fitness business, Rohitesh built a successful professional career as a Senior Graphic Designer. Alongside his corporate journey, however, another identity shaped his life just as deeply, that of a competitive bodybuilder.

A multiple-time Mr. Goa titleholder, he has represented Goa on prestigious platforms including Mr. India, Mr. Asia, and the Amateur Olympia. Fitness was never simply a profession for him; it was a lifelong discipline. The dream of creating a world-class performance facility eventually became the driving force behind PRYME’s creation. In early 2026, that vision materialized in Nuvem, where he introduced a facility designed not around aesthetics alone, but around strength, structure, and longevity.

The Philosophy Behind “Engineered Strength”

At the heart of PRYME lies its defining philosophy, “Engineered Strength.” The concept reflects Rohitesh’s belief that the human body should be trained with the same precision and intentionality used in structural design and engineering.

Rather than relying on generic workout methods, PRYME focuses on calculated training systems built around durability, functionality, and measurable performance. Every piece of equipment, training protocol, and conditioning program is selected with purpose. The emphasis is not merely on physical appearance, but on developing resilient bodies capable of sustaining longterm strength and movement efficiency. This approach has allowed PRYME to create an environment where fitness feels structured, intelligent, and deeply personalized.

A Complete Performance and Recovery Ecosystem

One of PRYME’s most defining features is its integration of physiotherapy directly within the fitness facility. Recognizing that recovery is often neglected in traditional gym environments, Rohitesh partnered with Dr. Mackenzie Da Costa to create a model where rehabilitation, injury prevention, and performance enhancement exist under one roof.

Owner: Rohitesh Gurunath Manjrekar

This collaboration transformed PRYME into a comprehensive wellness and performance space. Members are not only guided through training programs, but are also supported with professional movement therapy and recovery strategies tailored to their physical needs.

The result is a system that encourages sustainable progress while minimizing the risk of injury. Whether an individual is recovering from chronic discomfort, building endurance, or training for athletic goals, the combined expertise of strength coaching and physiotherapy ensures a more balanced and proactive approach to health.

Designing an Atmosphere That Drives Performance

Drawing heavily from his graphic design background, Rohitesh approached PRYME’s interiors with a strong understanding of visual psychology and human behavior. Every design choice within the facility was intended to influence focus, intensity, and motivation.

The space embraces a raw industrial aesthetic characterized by dark tones, metallic textures, and custom neon-blue lighting.

Seated rowing

Free from unnecessary distractions, the environment is immersive and deliberately intense. The design encourages members to mentally transition into a focused training mindset the moment they enter the facility. More than a visual statement, the atmosphere reinforces PRYME’s identity as a serious performance-driven space.

Fitness for Every Individual

Despite its elite training environment, PRYME maintains an inclusive philosophy. The facility welcomes everyone, from complete beginners taking their first steps into fitness to competitive athletes preparing for high-level performance.

Programs are tailored according to individual age, physical condition, movement limitations, and personal goals. With members ranging from teenagers to older adults in their sixties, the focus remains on creating sustainable progress through intelligent programming rather than one-size-fits-all routines. PRYME specializes in strength training, conditioning, endurance development, and recovery-based support, positioning itself as a holistic fitness destination rather than a conventional gym.

Raising the Standard in Goa’s Fitness Industry

What differentiates PRYME is not the pursuit of luxury or scale, but its attention to detail, hygiene, member care, and operational thoughtfulness. Among its most notable initiatives is becoming the first fitness hub in India to offer female members five additional membership days to accommodate menstrual cycles, a decision rooted in empathy and practical wellness support.

Combined with long operational hours from 6:00 AM to 10:00 PM and its integrated physio-training model, PRYME is introducing a more human-centered approach to fitness culture in Goa.

Among its most notable initiatives is becoming the first fitness hub in India to offer female members five additional membership days to accommodate menstrual cycles, a decision rooted in empathy and practical wellness support. The initiative reflects PRYME’s larger philosophy of understanding the realities of physical wellness and creating a fitness environment that supports members beyond conventional training models. The response from the community has already been significant.

Within just 20 days of launching, the facility welcomed 100 active members, validating the demand for a more complete and intelligently designed fitness experience.

Looking Ahead

For Rohitesh, PRYME is only the beginning of a much larger vision. Rather than competing with existing gyms, his goal is to elevate the overall fitness ecosystem of Goa by encouraging higher standards of training, recovery, and wellness across the industry.

Outside the gym, his interests in travel, vlogging, and digital storytelling continue to shape the creative identity of the brand, helping PRYME build a strong connection with both local and online communities.

As PRYME continues to grow, its mission remains clear, to redefine how people approach fitness by combining strength, science, recovery, and design into one unified experience.

In a market often dominated by conventional gym culture, PRYME is establishing itself as a forward-thinking fitness hub built not only for transformation, but for long-term performance and sustainable well-being.

Dark tones, metallic textures, and neon-blue energy built for Focus training

The Silent Thief of Sight in Premature Newborns

Premature newborns face a serious risk of Retinopathy of Prematurity (ROP), a silent eye disorder causing blindness. Early screening, timely treatment, and consistent follow-ups are essential to protect infants’ vision and future quality of life.

Every year, thousands of babies born prematurely face a battle not only for a steady heartbeat but also for clear eyesight. The risk of reVelisathy of prematurity (ROP)—a disorder affecting the developing retina—could lead to complete blindness. Dr Girish Velis, consultant ophthalmologist (and ROP Specialist) from Healthway Hospitals provides a more profound understanding of the risks and the critical importance of early intervention.

Dr Girish Velis, consultant ophthalmologist and Vitreoretina surgeon

In the quiet intensity of neonatal intensive care units (NICUs) across Goa, a critical battle is fought every single day by newborns and doctors alike. It’s not just a struggle for breath or a steady heartbeat; it also entails a fight for the future sight of the most vulnerable infants.

While modern medicine has significantly increased the survival rates for "micropreemies" (babies born before 28 weeks), it brings a secondary challenge: a rising incidence of ROP, or the Retinopathy of Prematurity – a serious risk to their vision.

The disorder, if left undetected, can lead to permanent blindness. However, the tragedy is largely avoidable with timely intervention; Early detection means that its negative outcome is almost entirely preventable.

ROP is an eye disorder that affects the developing retina—the light-sensitive layer at the back of the eye. In a normal full term, the retina develops completely in the final weeks of pregnancy. However, premature birth hinders this growth and causes the blood vessels to form abnormally.

These fragile vessels have a higher chance of leaking or scarring, and their growth eventually pulls the retina away from the eye wall (retinal detachment). This often leads to irreversible partial or total vision loss because the retina can no longer send signals to the brain.

ROP can generally affect babies who are born before 34 weeks, those who weigh less than 2,000 grams at birth and those who require prolonged oxygen therapy or face unstable health conditions.

While the vision loss itself is scary, the most dangerous aspect of ROP is that it is a disorder with no symptoms or early warning signs. The most common indicator is the ‘white reflex', where the centre of the pupil appears white, grey or yellowish, instead of the normal red reflex (often seen in photos that used a flashlight).

However, by the time a parent notices this ‘white reflex’ in the eye or a poor visual response from the child, the disorder may already be advanced.

Therefore, early eye check-ups are important, especially in case of prematurely born babies. In the world of ROP, a missed appointment can mean a lifetime of darkness.

Thus, the key to saving sight is simple: early screening. Every at-risk infant should have their first eye exam within the first four weeks of life. This exam is safe and can be performed right in the NICU.

If ROP is detected early, it can be treated effectively through either laser therapy or anti-VEGF injections, which stops the growth of abnormal vessels. In more advanced cases, surgery followed by rehabilitation therapy is the last hope for some useful eyesight.

In order to detect ROP in its early stages, a team effort is an essential component of the prevention strategy. Neonatal teams must monitor oxygen carefully, while paediatricians must refer at-risk babies for eye screenings, and, most importantly, parents must stay vigilant with follow-up appointments after leaving the hospital.

The battle against ROP doesn't end when the baby leaves the hospital.

One of the greatest hurdles to the awareness of this disorder is the ‘lost to follow-up’ phenomenon new parents often face. This is understandable given that parents are often overwhelmed when they finally bring their baby home, and they might feel that a missed eye appointment is not much of a big deal because the baby seems fine.

But awareness is our most powerful tool. Every premature baby deserves the chance to see the world clearly, and by prioritising these simple check-ups, parents and doctors can protect countless children from a lifetime of visual disability.

Box 1

Who is at risk of developing ROP?

● Babies who are born before 34 weeks of gestation.

● Babies who weigh less than 2,000 grams at birth.

● Babies who require prolonged oxygen therapy or face unstable health conditions. Box 2:

Treatment options available for ROP, if detected early

● Laser Therapy: To stop the growth of abnormal vessels.

● Anti-VEGF Injections: A modern medical advancement to manage vessel growth.

● Surgery: Required in more advanced cases.

Dr. Girish Velis Consultant opthalmologist At Healthway Hospitals, Goa

Stress significantly impacts blood pressure by triggering harmful hormonal responses and unhealthy habits. Managing stress through exercise, sleep, nutrition, mindfulness, and lifestyle counselling supports hypertension control, heart health, and overall well-being.

Article by: Dt. Rajlaxmi Bandodkar Images by: Freepik

Hypertension, commonly known as high blood pressure, is often called a “silent killer” because it develops gradually and may not show symptoms until serious complications arise. While unhealthy eating habits, lack of exercise, obesity, and genetics are commonly discussed causes, one major factor that is frequently overlooked is stress.

In today’s fast-paced lifestyle, emotional stress has become a daily companion. Work pressure, financial concerns, family responsibilities, academic competition, lack of sleep, and constant screen exposure can silently affect our heart health. Managing stress is therefore an essential part of controlling hypertension and improving overall well-being.

How Stress Affects Blood Pressure

Whenever the body experiences stress, it releases hormones such as adrenaline and cortisol. These hormones prepare the body for a “fight or flight” response by increasing heart rate and narrowing blood vessels. As a result, blood pressure temporarily rises.

Occasional stress is normal, but chronic stress keeps the body in a constant state of alertness. Over time, this continuous pressure on blood vessels may contribute to persistent hypertension.

Stress also indirectly increases blood pressure through unhealthy coping habits such as:

Emotional overeating

Excess salt and junk food intake

Smoking and alcohol consumption

Poor sleep quality

Lack of physical activity

Increased caffeine intake

Thus, stress management becomes just as important as medication and diet in hypertension care.

Warning Signs of Stress

People experiencing chronic stress may notice:

Headaches

Irritability or mood swings

Fatigue

Poor concentration

Anxiety

Sleep disturbances

Muscle tension

Increased cravings for unhealthy foods

Recognizing these signs early can help prevent long-term health complications.

Effective Stress Management Techniques for Hypertension

1. Deep Breathing and Relaxation

Simple breathing exercises help calm the nervous system and reduce heart rate. Practicing slow, deep breathing for even 5–10 minutes daily can bring noticeable relaxation.

2. Regular Physical Activity

Exercise is one of the best natural stress relievers. Walking, yoga, cycling, swimming, or dancing improves blood circulation and releases “feel-good” hormones called endorphins.

3. Adequate Sleep

Poor sleep increases stress hormones and blood pressure levels. Adults should aim for 7–8 hours of quality sleep every night.

4. Healthy Nutrition

A balanced diet rich in fruits, vegetables, whole grains, nuts, seeds, and adequate hydration supports both mental and cardiovascular health. Reducing excess salt, processed foods, sugary beverages, and caffeine can help stabilize blood pressure.

5. Mindfulness and Meditation

Meditation, prayer, gratitude practices, and www.itsgoa.com itsgoa_ Itsgoa

mindfulness activities help improve emotional balance and reduce anxiety.

6. Time Management

Poor planning often creates unnecessary stress. Organizing daily routines, prioritizing tasks, and taking regular breaks can improve mental peace.

7. Social Support

Talking to family members, friends, counselors, or support groups can reduce emotional burden and improve coping skills.

8. Limiting Digital Overload

Constant phone usage, social media pressure, and excessive news exposure can overstimulate the mind. Taking digital breaks helps improve emotional calmness.

Role of Lifestyle Counselling

Many people focus only on medication for hypertension, but lifestyle counselling plays an equally important role. Stress management education, nutrition guidance, sleep improvement, and emotional wellness practices together provide a holistic approach to controlling blood pressure.

At Arogya Vihara we help you to manage your health parameters and manage stress taking into consideration medical aspect intervened with diet strategies.

A calm mind, balanced diet, regular activity, proper sleep, and emotional support together form a powerful foundation for heart health. By learning to manage stress effectively, individuals can not only control hypertension but also improve their quality of life and overall wellness.

“Healthy blood pressure begins with a healthy lifestyle and a peaceful mind.”

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

Joline Fernandes Images by: Freepik

For years, many women have been told: “Painful periods are normal.” “Everyone gets mood swings.” “Periods are supposed to be difficult.”

But the truth is, severe PMS symptoms are NOT something you should ignore.

Your menstrual cycle is one of the biggest indicators of your overall health. Your hormones, stress levels, gut health, sleep, insulin resistance, inflammation, nutrition, and lifestyle all affect your periods.

Mild PMS can be common. But if your symptoms are affecting your daily life every single month, your body may be asking for support.

What is PMS?

PMS (Premenstrual Syndrome) refers to the emotional and physical symptoms many women experience before their periods, usually 5–10 days before menstruation. These symptoms happen because of hormonal fluctuations during the menstrual cycle.

However, the intensity of PMS matters.

What is Considered NORMAL PMS?

You should still be able to function normally, work, exercise, sleep, and carry on with daily activities.

What is Considered ABNORMAL PMS?

PERIOD HEALTH CHECKLIST

Save This & Tick What You Experience Most Often

If you ticked multiple boxes under red flags, your body may need hormonal and lifestyle support.

Why Does PMS Become Worse?

Many factors can worsen PMS symptoms:

Insulin resistance Poor gut health Stress & high cortisol

Sleep deprivation Nutrient deficiencies Excess processed foods & sugar Inflammation Sedentary lifestyle

Poor eating habits

Skipping meals

Excess caffeine or alcohol

The good news? The body responds beautifully when supported correctly.

What Actually Helps PMS?

1. Balanced Meals

Eating enough protein, fibre, healthy fats, and balanced carbohydrates helps stabilize hormones and blood sugar.

2. Better Sleep

Poor sleep can worsen cravings, fatigue, mood swings, and hormonal imbalance.

3. Managing Stress

High cortisol directly affects PMS symptoms and hormonal health.

4. Gut Health Support

The gut plays a huge role in hormone metabolism.

5. Regular Movement

Exercise improves insulin sensitivity, mood, circulation, and reduces inflammation.

6. Reducing Ultra-Processed Foods

Excess sugar and processed foods can worsen inflammation and PMS.

Dr. Joline’s 100 Days Program

The 100 Days Program is a guided transformation program designed to help women improve their overall health with accountability, support, and structured guidance.

Inside the 100 Days Program:

What’s Included

✅ Personalized nutrition guidance