Health & Wellness
Volume 3
Issue 10
October 2026
COVER FEATURE
Helna Thottan Apte Personalised strength training, nutrition coaching and fitness education help build sustainable habits, confidence, resilience and lasting wellbeing.
AER Akshat Amonker’s AER brings movement, wellness and community together through racket sports, aerial arts and connection.
G OA
Shubhra Singh Shubhra Singh helps clients build strength, mobility and independence through personalised fitness, rehabilitation and menopause-focused training.
Evara Wellness House Evara Wellness House blends restorative wellness treatments, thoughtful hospitality and heritage surroundings for a deeply calming, personalised retreat.
Anmol Raikar’s IM Fit Studio focuses on functional fitness, strength, endurance and mobility through personalised training. Its active community encourages individuals to develop physical capability, build confidence and cultivate resilience.
Evara Wellness House transforms a 140year-old Portuguese home into an intimate wellness retreat that blends heritage surroundings with restorative treatments. Thoughtful hospitality and personalised experiences create a calming setting for
Editorial
relaxation and rejuvenation.
Dear Readers,
Dr. Joline Fernandes shares nutrition tips for weight-loss injections, focusing on balanced
Welcome to the October 2026 issue of
meals, protein, hydration and muscle
Health & Wellness Goa, where we continue
preservation.
to explore inspiring stories, practical guidance and thoughtful approaches to
Nutritionist Rajlaxmi Bandodkar offers
living healthier, more balanced lives.
festive eating tips to manage weight, balance nutrition and support overall health.
We feature Helna Thottan Apte, who combines personalised strength training,
We hope their stories inspire you as much
nutrition coaching and fitness education to
as they inspire us to strive for excellence
help people build sustainable habits. Her
and compassion in our commitment to
approach encourages improved wellbeing,
community health and well-being every day.
strength, confidence and resilience.
Well, that's all I have for you from my desk Akshat Amonker’s AER brings fitness,
this month. I hope you enjoy reading this
wellness and community together through
month's issue of Health & Wellness Goa. Do
racket sports, aerial arts and social spaces.
share it with your friends all across the
Designed to encourage movement and
globe.
connection, AER offers an inclusive environment that supports personal growth
Until next month, cheers!
and active living.
Warm regards,
Shubhra Singh’s Metaburn Ignite combines personalised fitness, rehabilitation, strength
Jessyl Fernandez
training and menopause support to help
Editor
clients improve mobility and maintain independence. Through scientifically informed, sustainable training programmes, she encourages people to build strength, confidence and a better quality of life.
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Index 01 Helna Thottan Apte
02 AER
03 Shubhra Singh
04 Evara Wellness House
05 IM Fit Studio
06 What to Eat When Taking Weight-Loss Injections
07 Celebrate the Festive Season, Not the Health Setbacks
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 festivals Carnival 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
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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 Canvasitsgoa_ of villageItsgoa www.itsgoa.com Goa, just 5 minutes walk from the Baga Beach.
cover feature
Helna Thottan Apte
Helna Thottan Apte combines personalised strength training, nutrition coaching and fitness education to help people build sustainable habits, improve wellbeing and develop greater strength, confidence and resilience. Article by: Team ItsGoa
Images by: Helna Thottan Apte
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Helna Thottan Apte is an Advanced Physique Transformation Expert and NASM-certified personal trainer with over a decade of experience in fitness and nutrition coaching. Having worked with hundreds of clients across India and internationally, she helps individuals ranging from celebrities and athletes to teenagers and senior citizens improve their strength, fitness and overall wellbeing through personalised training and nutrition programmes.
Her journey into fitness began with her own struggles with weight. Although she was an active child and teenager, she struggled with being overweight and lost nearly 20 kg at the age of 15 without the right knowledge or guidance. The years that followed involved repeated cycles of weight gain and loss, highlighting the limitations of quick fixes and the lack of personalised, evidence-based advice, particularly for women.
Around 2011–2012, she decided to take a more informed approach by studying scientific research on exercise and nutrition and incorporating structured strength training and cardio into her routine. This became a turning point, transforming not only her physique but also her understanding of sustainable health and fitness.
As friends and family began seeking her advice, Helna realised that her personal experience could become a professional calling. She started as a Zumba instructor, pursued formal certifications in training and nutrition, and eventually left her corporate career in sales and business development to follow her passion. What began as a personal challenge became a commitment to helping others build strength, improve their health and develop lasting lifestyle habits.
Personalised Coaching and Strength Training
Helna believes that effective fitness begins with understanding the individual rather than prescribing a standard workout or diet plan.
Helna Thottan Apte Her coaching process starts with a detailed consultation that explores each client’s goals, lifestyle, health background, training history, sleep, hydration, daily activity, injuries and recovery.
Where appropriate, she also considers blood work and body composition measurements, including visceral fat and lean muscle mass, to help guide programme development. With female clients, she pays attention to menstrual cycles and related changes in mood and energy that may influence training and nutrition.
Whether the objective is fat loss, muscle development, improved athletic performance, better recovery or managing nutrition alongside conditions such as PCOS and diabetes, each programme is designed around the individual’s needs. Helna generally spends the first week observing a client’s habits before making adjustments, allowing her to create a realistic and sustainable plan.
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Enhancing shoulder strength with cable rope training
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Strength training forms the foundation of her approach, supporting muscle development, bone health, metabolic fitness and long-term functional ability. She combines resistance training with calisthenics, functional movements, mobility, agility and plyometrics, adapting exercises to different fitness levels and available equipment.
Her focus is on progressive, scientifically planned training rather than unnecessarily intense routines. By making workouts achievable and purposeful, she encourages clients to enjoy the process and build a lasting relationship with exercise.
Nutrition for Sustainable Living
Helna’s nutrition philosophy centres on helping people become independent in managing their food choices. Rather than making clients dependent on rigid meal plans, she teaches them how to understand nutrition and make informed decisions that support their goals.
Her programmes emphasise adequate protein, fibre, healthy fats and carbohydrates while accommodating individual preferences, cultural backgrounds, allergies and sensitivities. She recognises that people have busy schedules, travel, eat out and attend social occasions, so nutrition must fit into everyday life rather than become a source of restriction.
She also encourages clients to observe how different foods affect their digestion, energy, hunger and overall wellbeing. Through monitoring and gradual adjustments, they learn to make choices that work for their bodies and circumstances.
For Helna, sustainable nutrition combines scientific principles with individual needs. The goal is not simply to achieve a temporary result, but to develop habits that support health and fitness over the long term.
Connecting Fitness and Hospitality
With a degree in Hotel Management and experience in hospitality and travel technology, Helna brings a service-oriented perspective to her fitness career. Her professional background has shaped her appreciation for people, meaningful experiences and the importance of trust.
Over the years, she has collaborated with hospitality brands to promote gyms, fitness centres and wellness clubs, alongside partnerships with nutraceutical companies, healthy food businesses and sustainable, organic personal-care brands. She approaches these collaborations carefully, placing authenticity, safety and efficacy above promotional opportunities.
Celebrating strength, confidence, and consistency
Before recommending a product to her audience, she believes in personally using and experiencing it. For her, meaningful partnerships are built on shared values and a genuine belief in the products or services being represented.
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Side Lateral Raises - Sculpting strength with focused dumbbell workouts
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Since moving to Goa in 2018, Helna has developed a strong association with Goa Marriott Resort & Spa, whose Health Club has become her fitness home. Having worked with Marriott earlier in her career, her role as an athlete collaborator brings her professional journey full circle.
Through social media, she showcases the Health Club’s facilities and wellness offerings from the perspective of both a fitness professional and a long-standing member. She also trains some of her clients there, giving her first-hand experience of the space. She particularly values its equipment, experienced trainers, hygiene standards and recovery facilities, including the steam, jacuzzi and chilled shower.
An Active Member of Goa’s Fitness Community
Beyond her coaching commitments, Helna stays connected with Goa’s fitness community through events such as the Goa River Marathon, Rotary Rain Run, I-Run Goa and Marriott’s Road to Give. She enjoys the camaraderie these events create and encourages clients and others to participate, challenge themselves and experience the benefits of being part of a fitness community. Road to Give holds particular significance for her because of her earlier association with Marriott. In the last edition she participated in, she was the fastest female runner in her category, making it a memorable achievement.
The initiative supports Rising Star Outreach of India and its work with communities affected by leprosy. Helna values the opportunity to combine her passion for movement with a cause that contributes to society. She believes fitness can extend beyond individual health and performance, bringing people together to support meaningful social change.
Fitness as a Source of Resilience
Helna’s personal experiences have taught her
Helna Thottan Apte that discipline, patience and consistency are more valuable than quick fixes. These lessons continue to shape her approach to coaching, where progress is viewed as a gradual process rather than an immediate transformation.
Fitness has also been an important source of emotional strength. After becoming a mother in Ahmedabad, she moved to Goa and faced the challenges of early motherhood in a new city, with few friends and a limited support system. During this period, training provided routine, purpose and an opportunity to focus on herself. She believes it played a significant role in helping her navigate the transition and maintain her emotional wellbeing.
Motherhood has also deepened her understanding of women’s fitness needs, particularly during pregnancy and postpartum recovery. This personal perspective complements her professional expertise and reinforces her commitment to helping women approach exercise in ways that respect their changing needs. These experiences have taught her that transformation is rarely linear. Her greatest satisfaction comes from helping clients become not only fitter but also stronger, more confident and resilient. www.itsgoa.com itsgoa_ Itsgoa
She believes that even on days when motivation is low, showing up and making a small effort can create meaningful progress over time.
A Life Beyond Fitness
Outside her professional work, Helna enjoys dance, reading, fashion and travel. Having learnt Bharatanatyam as a child, she later became a Zumba instructor and has often choreographed events for schools, colleges and workplaces. Music remains a constant part of her daily life, while reading allows her to explore new ideas and unwind.
She also enjoys experimenting with fashion and is passionate about solo travel, appreciating the freedom to explore destinations at her own pace, interact with local communities and discover places beyond conventional tourist routes.
Trekking, hiking and exploring historical architecture further satisfy her curiosity and adventurous spirit. These interests reflect her belief that fitness should enhance life rather than restrict it. Dance keeps her connected to movement and enjoyment, travel encourages exploration, and strength training provides the physical capability to pursue the experiences she loves.
Looking Ahead
One of Helna’s most anticipated milestones is the launch of her fitness app, which aims to extend her coaching beyond in-person sessions and make personalised training and nutrition programmes accessible to a wider audience. With guidance tailored to different ages, goals and stages of life, the platform reflects her commitment to making quality fitness support more widely available.
She hopes to inspire people across generations, from teenagers beginning their fitness journeys to older adults seeking to remain strong and independent. Her message is that fitness does not need to be extreme to be effective. Walking, running, dancing, practising yoga, lifting weights or playing a sport can all be valuable starting points. What matters most is finding enjoyable movement and making it a consistent part of daily life.
For Helna Thottan Apte, fitness is about far more than changing one’s appearance. It is about building strength, nurturing confidence and developing habits that support a healthier, more fulfilling life. Through her coaching, community involvement and upcoming digital initiatives, she continues to encourage people to take ownership of their wellbeing.
Bicep Curl - Building strength through barbell training
Her philosophy remains simple: fitness should go beyond changing how you look to transforming how you live. For her, the true measure of fitness lies in helping people move with confidence, embrace life with renewed energy, and build the strength and resilience to make every year more fulfilling.
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Movement & Wellness Space
AER
Akshat Amonker’s AER brings fitness, wellness and community together through racket sports, aerial arts and social spaces, creating an inclusive environment that encourages movement, connection and personal growth. Article by: Team ItsGoa
Images by: AER
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In a world where fitness is increasingly becoming part of everyday life, AER is creating a space that extends beyond exercise to bring movement, wellness and community together. Located in Dona Paula, overlooking the Zuari River, AER is a three-level movement and wellness space founded by Akshat Amonker. With facilities for racket sports, aerial arts and social gatherings, it offers an environment where people can pursue active lifestyles while building meaningful connections. At its core, AER is built around the idea that fitness is not just about physical activity but also about the people, experiences and sense of belonging that come with it.
The Vision Behind AER
The inspiration for AER came from Akshat's own experience with fitness and his observations after returning to Goa from Mumbai. Having developed a strong interest in fitness, he noticed a growing number of people embracing active lifestyles in Goa. His involvement in Hyrox training further highlighted the potential for a dedicated space where like-minded individuals could connect beyond their workouts. He recalls seeing groups of 50 to 60 people gathering in Bambolim for early-morning runs, which made him realise that while opportunities to exercise together existed, there were few places where people could continue interacting outside these activities.
A Three-Level Space for Movement and Connection
This observation became the foundation for AER. The name, derived from aerobic, reflects the movement and exercise at the heart of the concept. However, the vision extends well beyond physical training. Akshat wanted to create a welcoming environment where people with shared interests could meet, socialise and develop a sense of belonging. Drawing from the discipline and camaraderie he experienced during his college years, he envisioned a space in Goa that would encourage people to build meaningful relationships through fitness, wellness and shared experiences.
The lowest level houses the aerial arts studio and a multi-activity space designed to accommodate a growing range of movementbased disciplines. Alongside aerial arts, the area is intended to introduce activities such as calisthenics, contemporary dance and parkour. The middle level features padel and pickleball courts, providing dedicated facilities for racket sports. At the top is the café and social space, which plays a central role in the overall experience. It offers visitors a place to gather before and after their activities, spend time with fellow enthusiasts and form connections beyond the courts and studios.
Owner - Akshat Amonkar
Spread across three levels, AER has been designed to accommodate different activities while encouraging interaction between visitors. Each floor serves a distinct purpose, creating an environment that brings together sport, movement and social engagement.
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Akshat at AER
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dance and parkour, alongside a broader selection of wellness and recovery experiences. These additions reflect the intention to create a space that accommodates different approaches to movement rather than focusing on a single sport or fitness discipline.
The café is another important part of the experience, providing a setting for visitors to unwind and socialise. Together, the sports facilities, studios and café establish a foundation for a space that brings physical activity and social interaction into the same environment.
Building a Community Beyond Fitness
Movement Meets Strength and Grace The three levels are designed to complement one another, allowing visitors to move between physical activities and social experiences. Rather than functioning as separate facilities, they collectively support AER's larger vision of creating an integrated community space.
A Growing Range of Sports and Wellness Experiences
AER currently offers padel, pickleball and aerial arts as its primary activities, catering to different interests and levels of physical engagement. Complementing these is Off Court Advantage, a strength and conditioning programme developed specifically for racket sports. The class focuses on physical preparation that supports performance on the court, extending the fitness experience beyond the games themselves.
The range of activities is expected to expand as AER develops. Planned additions include Pilates, Krav Maga, calisthenics, contemporary
For Akshat, community is central to AER's identity. He envisions it as a third space, somewhere people can visit beyond their homes and workplaces, not necessarily to participate in an activity but simply to connect with others. In an increasingly busy lifestyle, he recognises the value of having a place where people can develop friendships and share common interests without the need for a formal introduction or specific occasion.
The community AER aims to build is centred on individuals who value fitness, wellness and purposeful living. However, the environment is intended to remain warm and inclusive rather than competitive or exclusive. Whether someone visits to play padel, attend an aerial arts class or spend time at the café, the aim is to make them feel welcome. Akshat believes that the relationships formed around sport often become just as meaningful as the activities themselves.
This approach also informs the space's future direction. While movement remains its foundation, AER intends to explore cultural and artistic programming, recognising that shared interests extend beyond fitness. By bringing together people with varied passions, the space hopes to encourage a wider sense of community.
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Precision, Power and Focus in Every Swing
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From Diverse Professional Experiences to Entrepreneurship
Akshat's journey towards establishing AER has been shaped by a variety of professional experiences. A graduate in BBA Finance from NMIMS, he explored several fields, including music production, equity research and property consultancy at Knight Frank India, before joining his family's real estate business. Although these experiences were different from the wellness industry, each contributed to the practical and strategic understanding required to establish AER.
His exposure to equity research taught him to examine business ideas critically and assess their financial viability before committing to them. His experience in property consultancy helped him understand spatial planning, building regulations and the practical considerations involved in developing a property. Working in the family real estate business further familiarised him with construction and project execution.
Akshat Amonkar These skills proved particularly useful while planning AER's layout, working with architects and managing the development process.
The transition from these professional roles to establishing a movement and wellness space also required a willingness to adapt. The construction phase presented several unexpected challenges, particularly because the property is situated on a slope. Certain design ideas that initially appeared feasible had to be reconsidered because of technical limitations or costs. Coordinating multiple contractors and specialists added another layer of complexity, while external circumstances, including an election, an LPG shortage and labour shortages, delayed the original launch schedule.
Building Strength Through Movement
These experiences taught Akshat the importance of flexibility, realistic planning and effective coordination. He also recognised the value of building dependable relationships with the people involved in a project. For him, the process reinforced the importance of adapting ideas to practical realities while remaining committed to the larger vision.
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AER’s Court Where Sport, Movement and Community Meet
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Fitness as a Foundation for Personal Growth
Fitness has been a significant part of Akshat's life since 2022, when he began boxing, alongside Muay Thai and kickboxing. After returning to Goa, he developed an interest in running and Hyrox training, eventually completing Hyrox Bangalore in April 2026. These experiences have shaped his understanding of physical discipline and influenced the philosophy behind AER.
For Akshat, fitness extends beyond physical strength or athletic performance. It has taught him consistency, discipline and the importance of making small, sustained efforts towards long-term goals. He views it as a foundation that influences other aspects of life, encouraging a greater awareness of health and longevity.
His personal experience with different forms of training has also informed his approach to AER, where movement is intended to be accessible through a variety of activities.
Outside his entrepreneurial pursuits, Akshat is also a musician. A vocalist who plays the piano and guitar, he writes and produces his own music under the artist name Kash. With music continuing to be an important creative outlet, he balances his interests in fitness, entrepreneurship and artistic expression. These varied pursuits reflect his broader interest in exploring disciplines that encourage creativity, consistency and personal growth.
Looking Ahead: Expanding the AER Experience
AER's long-term vision extends beyond its current facilities in Dona Paula. Akshat hopes to develop the concept into a wider fitness and wellness brand with a presence across India. The immediate focus is on expanding the range of activities, strengthening the recovery and wellness offerings, and introducing cultural programming and community events. Over time, the vision also includes exploring apparel and wellness tourism, creating opportunities for AER to extend its identity beyond the physical space.
Unlike brands that begin with a product and later establish physical locations, AER has taken a space-first approach, placing community at the centre of its development. This allows the brand to grow around the experiences and relationships it fosters rather than being defined by a single product or activity. Its philosophy centres on movement, connection and recovery, offering a broader interpretation of what a fitness and wellness brand can represent.
Training Beyond the Court
As AER continues to evolve, its central idea remains unchanged: creating an environment where people can find their community while pursuing healthier, more active lifestyles. For Akshat, the sports and facilities are only the beginning. The larger ambition is to build a welcoming space where people can meet, connect and return not only for the activities but also for the relationships they form along the way.
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Fitness & Rehabilitation Studio
Shubhra Singh
Shubhra Singh’s Metaburn Ignite combines personalised fitness, rehabilitation, strength training and menopause support, helping clients improve mobility, independence and confidence through scientifically informed, sustainable training programmes. Article by: Team ItsGoa
Images by: Shubhra Singh
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Her approach combines scientific knowledge, consistency and personalised support, with particular attention to women navigating perimenopause and menopause.
From Personal Training to Rehabilitation
Shubhra's fitness journey began in Mumbai, where her own experience with strength training revealed its transformative effects on physical and mental well-being. This interest developed into a professional calling, leading her to pursue certifications that deepened her understanding of movement, strength and rehabilitation.
founder - Shubhra Singh For Shubhra Singh, founder of Metaburn Ignite in Goa, fitness is about far more than appearance. It is about maintaining strength, independence, confidence and the ability to enjoy life to the fullest. At 54, she embodies this philosophy through her own active lifestyle and her work helping clients overcome physical limitations, regain mobility and improve their quality of life.
With a background in Fashion Design from the National Institute of Fashion Technology (NIFT), Shubhra has built her fitness career through specialised training and continuous professional development. Her qualifications include Master Functional Trainer, Rehabilitation Trainer, Core Pilates Instructor and Menopause Support Coach, alongside experience as a Reebok Personal Trainer.
She believes that aging need not mean accepting a decline in physical capability. Through Metaburn Ignite, she helps people understand their bodies, discover their potential and build the strength to remain active at every stage of life.
Her move to Goa was initially intended to be temporary, but the lockdown changed those plans. Encouraged by her family and inspired by an idea from her brother, she established Metaburn Ignite in 2021.
The studio was founded on the belief that effective fitness requires more than generic workouts. Rehabilitation soon became a particularly meaningful part of her work as she witnessed clients arrive discouraged by injuries, surgeries or reduced mobility and gradually regain abilities they thought they had lost. Helping people recover movement, rebuild confidence and return to activities they enjoy remains one of the most rewarding aspects of her profession.
Personalised Training for Individual Needs
Metaburn Ignite stands apart through its emphasis on one-on-one, instructor-led coaching. Shubhra personally oversees each client's training journey, recognising that individual goals, abilities and limitations require different approaches.
Every programme begins with an assessment of movement patterns, strength, mobility and specific needs. Training then progresses gradually, prioritising correct technique, movement quality and safety over quick results. www.itsgoa.com itsgoa_ Itsgoa
Strength Built Through Guided Movement
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Shubhra describes her method as taking clients from “kindergarten to graduation”, ensuring they master the fundamentals before advancing to more demanding exercises. She also explains the purpose behind each movement, helping clients understand their bodies and participate more confidently in their training. Couples can train together at the studio, but each person follows an individualised programme.
Comprehensive Fitness and Rehabilitation
Metaburn Ignite offers prehabilitation, rehabilitation and post-rehabilitation, strength and conditioning, hypertrophy, functional training, metabolic conditioning (METCON), mobility training and Core Pilates. The studio also provides tailored programmes for women experiencing Premenopause and menopause, focusing on strength, muscle maintenance, mobility and overall well-being.
Each discipline serves a distinct purpose. Strength training supports muscle development and bone health, functional movement improves the ability to manage
everyday activities, and cardiovascular conditioning contributes to heart health and endurance. Core Pilates develops stability, core strength and body awareness. Prehabilitation focuses on identifying movement limitations and improving strength and mobility before problems become more significant. Rehabilitation programmes help clients rebuild physical capacity following injuries, surgeries or periods of reduced movement.
Shubhra bases her coaching on formal education, recognised certifications and practical experience rather than passing fitness trends. She also recognises the boundaries of her professional scope and refers clients to physiotherapists when further clinical assessment or treatment is required.
Rehabilitation That Restores Independence
For Shubhra, rehabilitation is about restoring function and confidence, not simply returning to exercise. Each client undergoes an initial assessment before beginning a programme tailored to their condition and abilities. Progress is gradual, with technique and safety remaining priorities.
Her experience includes working with people recovering from major surgeries, managing osteoarthritis and dealing with mobility challenges. She has seen clients who once relied on wheelchairs progress to moving without them, individuals who struggled to bend begin performing deadlifts, and people recovering from surgery return to playing sports.
Strength That Reflects Consistency
Others have rediscovered dancing after years of difficulty or regained the confidence to socialise and participate more fully in everyday life. Shubhra has also supported women dealing with long-standing fertility challenges and worked with clients whose planned surgeries were subsequently deferred following improvements in functional capacity, in consultation with their treating doctors.
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Strength, Support and Shared Progress
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At 54, Shubhra practises what she teaches, maintaining the strength and stamina to work long hours. For her, fitness is not about chasing aesthetic ideals; it is about building the physical confidence to meet life's demands and continue enjoying the activities that matter.
Nutrition for Sustainable Results
Nutritional guidance forms another part of Metaburn Ignite's approach. Shubhra discourages fad diets and restrictive eating habits, instead encouraging balanced nutrition that supports training and can be maintained over time.
Shubhra Showcases Strength and Form These experiences reinforce her belief that progress is measured not merely by physical appearance, but by the ability to move comfortably, live independently and return to meaningful activities.
Her guidance focuses on adequate protein, balanced macronutrients, essential micronutrients, fibre, hydration and appropriate portion control. Clients are encouraged to assess their nutritional intake when necessary, identify gaps and make informed food choices that support recovery, body composition and overall health.
Challenging the Assumptions Around Ageing
Shubhra challenges the idea that declining strength, muscle loss and reduced mobility must simply be accepted as inevitable consequences of aging. While aging is natural, she believes appropriate exercise can help preserve physical capabilities and support long-term well-being.
These principles apply across age groups, as sedentary lifestyles, prolonged sitting and sports-related injuries can affect movement even among younger people. For individuals living with neurological conditions such as Parkinson's, appropriately adapted exercise may also support balance, mobility and daily function alongside medical guidance.
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The emphasis is on developing consistent habits that fit into everyday life, reinforcing the belief that lasting results come from sustainable practices rather than quick fixes.
Building a Studio Through Resilience
Five years after its establishment, Shubhra is proud of the studio she has built and sustained largely through her own efforts. Managing daily operations, coaching clients and continuing her professional development has required persistence and resilience through personal and professional challenges.
For her, Metaburn Ignite's most meaningful milestones are reflected in the trust clients place in her, their progress and the feedback they share. These relationships reaffirm her commitment to delivering purposeful, individualised coaching.
A Vision for Growth Without Compromise
Metaburn Ignite already has a long waiting list, but Shubhra is determined to expand without losing its personalized approach. While larger gyms have their place, she believes effective training ultimately depends on sound coaching, consistency and a strong understanding of movement, mobility and strength.
Trainers must remain humble, seek guidance and understand the importance of both rehabilitation and prehabilitation.
Fitness as a Lifelong Commitment
At its heart, Metaburn Ignite reflects Shubhra Singh's conviction that physical limitations need not define a person's future. Through personalised training, rehabilitation, strength development and sustainable lifestyle guidance, she helps clients work towards greater independence and confidence.
Whether helping someone return to sport after surgery or enabling another person to manage everyday movements more comfortably, her objective remains the same: to improve how people live.
For Shubhra, fitness is not about turning back the clock. It is about maintaining the strength and freedom to pursue life's possibilities, regardless of age. Through Metaburn Ignite, she continues to bring this philosophy to life, one carefully guided step at a time.
Her future plans include pursuing further certification in physical therapy and developing coaches who share her commitment to technical standards, professional integrity and continuous learning. She hopes to replicate the Metaburn Ignite approach while preserving the quality of individual attention that defines it.
Her advice to aspiring fitness trainers is equally direct: invest in proper education, recognised certifications and hands-on experience. A strong physique or social media presence cannot replace professional competence in a field that affects people's health and quality of life.
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Wellness Retreat
Evara Wellness House
Evara Wellness House transforms a 140-year-old Portuguese home into an intimate wellness retreat, combining restorative treatments, thoughtful hospitality and heritage surroundings to create a calming, personalised experience. Article by: Team ItsGoa
Images by: Evara Wellness House
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In a quiet corner of Santa Cruz, Goa, Evara Wellness House offers a different interpretation of the modern wellness experience. Housed within a 140-year-old Portuguese home, the boutique wellness space brings together heritage architecture, thoughtful hospitality and restorative treatments in an environment designed to feel more like a private residence than a conventional spa.
Founded by Angad Anand, Evara is rooted in a decade-plus journey through Goa’s hospitality industry. Angad began his career in the state with hostels before going on to create and operate hospitality spaces that welcomed travellers from around the world. Over the years, his understanding of hospitality evolved beyond accommodation and service, leading him towards a more intimate idea of what it means to make people feel cared for. Evara is an extension of that belief, combining the warmth of a home with carefully considered wellness experiences.
Thoughtful rituals and personal care A House With History
The setting is central to Evara’s identity. Approximately 140 years old, the Portugueseera home retains the proportions, details and character associated with traditional Goan residences. Rather than transforming the property into a conventional spa, the restoration was approached with restraint, allowing the original personality of the building to remain visible.
Your reminder to slow down and recharge
Its residential quality creates an immediate sense of warmth and stillness. Earthy greens, warm neutrals, natural textures and soft lighting complement the architecture without competing with it. The imperfections and signs of age are embraced as part of the home’s character, while contemporary comforts have been introduced thoughtfully. The result is a space where heritage is not merely decorative but shapes the entire experience.
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A peaceful escape tucked away in Santa Cruz, Goa
Located in a 140-year-old restored Goan house
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The Luxury of Undivided Attention
At the heart of Evara’s philosophy is a simple idea: undivided attention has become a luxury. Many wellness establishments operate around tightly scheduled appointments and a steady flow of guests. Evara takes the opposite approach, deliberately spacing appointments so the house remains calm and uncrowded.
Guests are given time to settle in, communicate their preferences and ease into their treatment without feeling watched by the clock. Therapists can understand whether a guest prefers a particular pressure, has specific areas requiring attention or simply wants to disconnect completely.
This unhurried approach extends beyond the treatment itself. A 60- or 90-minute session is considered part of a broader experience that begins upon arrival and continues after the treatment. The intention is for guests to feel as though the house belongs to them for the duration of their visit.
A heritage home with a whole lot of healing
Thoughtful Treatments and Natural Rituals
Steam as Part of the Experience
Evara maintains a focused treatment menu rather than offering an overwhelming number of choices. Its offerings include Deep Tissue, relaxing and rejuvenating body therapies, lymphatic drainage, back-focused treatments, couples experiences, foot rituals, body scrubs and steam-based rituals.
At Evara, the steam room is treated as a ritual rather than a simple addition to a treatment. For selected experiences, guests begin with steam before moving into their massage. The warmth creates a gradual transition from the pace of everyday life into a quieter state of relaxation.
Particular attention is given to the products used during these experiences. Massage rituals incorporate cold-pressed oils, with different blends selected according to the treatment and desired experience. Body scrubs use uncomplicated ingredients such as Epsom salts and semolina combined with nourishing bases.
Rather than moving guests mechanically from one stage to another, Evara allows the steam, treatment and surrounding time to flow together. This continuity is central to the house’s philosophy of creating an experience that feels spacious rather than scheduled.
The emphasis is on keeping the rituals tactile, natural and considered, reflecting Evara’s wider belief that wellness does not need to be complicated to be meaningful.
Angad’s hospitality background is reflected in details that extend beyond the wellness treatments themselves. Evara offers complimentary chauffeur pick-up and drop-
Hospitality Beyond the Treatment Room
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Where wellness feels personal
A little haven of calm, care and quiet luxury in the heart of Goa
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off, allowing guests to begin relaxing before they arrive and continue unwinding once their treatment is complete. For visitors unfamiliar with Goa, the service removes the small stresses associated with navigation, parking and transportation.
More importantly, guests can return from their treatment without immediately needing to drive, preserving the sense of calm created inside the house. For Evara, this is not simply a transport facility but another expression of hospitality: taking care of the guest from the beginning of the journey to the end.
A Personal Connection
Evara carries a particularly personal significance for its founder. The wellness house takes its name from Angad’s daughter, who was born around the time the property was being developed. As a result, the space represents not only a professional evolution but also an important chapter in his family’s life.
Future experiences are expected to include sound healing and breathwork, alongside intimate workshops, rituals and other wellness-focused activities. There are also plans to develop the courtyard into a small wellness café serving coffee, matcha, herbal teas and a concise selection of nourishing food.
The ambition is not to turn Evara into an expansive wellness destination, but to build a place that people discover, remember and return to whenever they are in Goa. Its enduring appeal lies in something simpler: a beautiful old house, meaningful rituals, personal attention and enough time to slow down.
In a world where much of daily life moves at an increasingly rapid pace, Evara Wellness House offers the opportunity to do something increasingly rare: pause, be looked after and, for a little while, feel as though there is nowhere else to be.
His years in Goa have also shaped the identity of the house. Having spent much of his career in hospitality within the state, Angad wanted to apply what he had learned about welcoming people to a setting where the focus was not on accommodation or dining, but on how someone feels while occupying a space.
That philosophy can be summed up in the relationship between the two ideas at Evara: wellness is at its centre, while hospitality is its soul.
Looking Ahead, Slowly
Evara’s future plans follow the same measured philosophy that shaped its beginnings. Rather than pursuing growth for its own sake, the house intends to expand its offering organically while protecting the intimate quality that defines it.
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Functional Fitness Studio
IM Fit Studio
Anmol Raikar’s IM Fit Studio focuses on functional fitness, strength, endurance and mobility, helping people build physical capability, confidence and resilience through personalised training and an active community. Article by: Team ItsGoa
Images by: IM Fit Studio
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For Anmol Raikar, founder of IM Fit Studio in Porvorim, Goa, fitness is not simply about how the body looks, but how well it functions. At 26, Anmol is a fitness coach and athlete whose multidisciplinary background includes martial arts, sprinting, long-distance running, gymnastics rings, calisthenics, yoga and functional weight training. A karate black belt and 10km beach run winner, he has also competed at national and international events. While he holds a degree in automobile engineering, his passion for human performance led him towards fitness coaching, where he now focuses on helping people develop physical capability, confidence and mental resilience.
Fitness That Goes Beyond Appearance
IM Fit Studio was founded from Anmol’s desire to move away from a purely appearance-driven understanding of fitness. Rather than making weight loss, muscle size or aesthetics the central objective, the studio focuses on developing a body that can move efficiently, handle physical demands and support a healthy, active life.
For Anmol, genuine fitness is reflected in everyday capability. Being able to run, lift, move freely and carry out daily activities without unnecessary pain or restriction is more meaningful than simply looking fit. This philosophy extends beyond muscles to include the joints, tendons, bones, heart, lungs and other systems that contribute to overall physical function.
Building a Strong Foundation
The studio follows a kinetic, “bottom-up” approach to training, placing mobility, stability and long-term strength at its foundation. The legs receive particular attention because they support almost every aspect of movement and play an important role in maintaining independence as people age.
Training then progresses towards the core and posterior chain, which help maintain balance,
Founder - Anmol Raikar posture and stability, before incorporating upper-body conditioning for functional daily tasks. Instead of prioritising isolated exercises for appearance, IM Fit Studio places human movement, balance and physical longevity at the centre of its programmes.
This philosophy also shapes the way strength is developed. Members learn to control and use their own body weight before progressing to moderate external loads according to their individual ability. Alongside strength work, cardiovascular conditioning and endurance remain essential components, with activities such as running, skipping, cycling and swimming helping build a more capable and resilient body.
Strength for Life
Functional strength at IM Fit Studio is about preparing the body for real movement rather than simply increasing muscle size. Training focuses on bodyweight mastery, with free weights introduced when needed to improve muscle engagement and structural balance.
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Demonstrating impressive grip strength with single-arm hangs
Racing through scenic routes at events like the Navy Duathlon
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Celebrating his first-place finish at the Tuffman Beach Run with the trophy Equal importance is given to the structures that support movement, including joints, tendons, ligaments, bones and stabilising muscles. This emphasis on longevity aims to help members build a physical foundation that remains useful well beyond the gym.
coordination exercises and endurance challenges that may initially appear outside their comfort zone. Progress is gradual and guided, allowing individuals to safely confront limitations and experience their own breakthroughs.
The studio works with people across different fitness levels and goals. Its members include individuals seeking greater functional vitality as well as athletes preparing for challenges such as marathons and Hyrox competitions. Rather than treating weight loss as the ultimate destination, Anmol views becoming leaner or losing weight as a possible outcome of consistent, intelligent training. The larger objective is to help each person discover their physical potential.
Completing a movement that once seemed impossible can have an impact far beyond the workout itself. These experiences help members develop confidence in their physical abilities, while the resilience built through training can influence how they approach challenges outside the studio as well.
The Mind and Body Connection
At IM Fit Studio, physical training is closely connected to mindset. Anmol regularly introduces members to movements,
Running With a Community
The IM Fit Running Community adds another dimension to the studio’s approach to wellbeing. Bringing together runners from different backgrounds and ability levels, the community takes its training outdoors and into Goa’s natural surroundings. Members explore riverside roads, green fields, creek paths and www.itsgoa.com itsgoa_ Itsgoa
Exploring the trail
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trails around Porvorim and neighbouring areas. The experience offers more than cardiovascular exercise. Being surrounded by nature, observing wildlife and moving through quieter landscapes creates a sense of calm and mindfulness, making the runs an opportunity to recharge mentally as well as physically.
The community follows a structured weekly schedule. Tuesdays focus on high-intensity interval or threshold sessions, Thursdays feature group trail runs, Saturdays are dedicated to recovery and Sundays are reserved for longer-distance efforts. With members ranging from beginners to experienced endurance athletes, participants can find training partners suited to their pace and ability. Thursdays are particularly community-oriented, with the group running together and ensuring that no runner is left behind.
When Progress Changes Perspective
Some of the most significant outcomes at IM Fit Studio are reflected in the personal breakthroughs of its members. One example is Aishwarya, who had registered for a 42km marathon with only two months to prepare and was uncertain about completing the distance. Anmol developed a structured programme focusing on joint and connective tissue conditioning, fuelling and recovery. Within eight weeks, she progressed from a half-marathon base to successfully completing the full 42km distance.
Ranjit, who turned 50 this year, achieved a five-minute plank and finished fourth overall in a competitive trail run through functional endurance training. Anjee, who had never played sports and was initially apprehensive about basic activities such as catching a tennis ball, progressed steadily through functional training. As part of her preparation for Hyrox,
she trained with 4kg medicine balls and eventually completed Hyrox Bangalore. She also progressed to lifting more than half her body weight, marking a significant shift in both her physical ability and confidence.
Another member, Kopal, had previously struggled to perform a lunge because of movement limitations. Through focused work on biomechanics, he eventually mastered the movement and experienced a significant improvement in agility on the table tennis court. For Anmol, such transformations demonstrate that age, experience or previous limitations do not necessarily define what a person can achieve.
A Lifestyle, Not a Chore
Outside coaching and training, Anmol draws inspiration from nature. Bird watching, exploring local wildlife and taking long walks with friends are among his interests, while painting provides a creative outlet. He also enjoys cinema, particularly biographical films centred on resilience and human achievement. And after the demands of training, he has a particular appreciation for ice creams and pastries.
At its core, IM Fit Studio is built around the idea that fitness should enhance everyday life rather than feel like a chore. The goal is not simply to become stronger, faster or leaner, but to move through life with greater ease, confidence and energy.
For Anmol, the studio is ultimately for people who want to challenge their own expectations. By combining functional strength, endurance, outdoor movement and a supportive community, IM Fit Studio encourages its members to discover what their bodies and minds are capable of, while making fitness a meaningful part of a healthier, more active life.
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authored article
What to Eat When Taking WeightLoss Injections
Dr. Joline Fernandes shares practical nutrition guidance for weight-loss injections, focusing on balanced meals, adequate protein, hydration, muscle preservation and sustainable habits for long-term health and weight management. Article by: Dr. Joline Fernandes
Images by: Freepik
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Weight-loss injections have transformed the way many people approach weight management. These Medications can help regulate appetite, increase feelings of fullness and support weight loss when prescribed as part of an appropriate treatment plan.
But while these medications can make eating less feel easier, an important question remains: Are you eating enough of the right foods to nourish your body?
As a nutritionist, I believe that successful weight management is about more than watching the numbers on the weighing scale. It is about supporting your nutritional health, preserving muscle, maintaining energy and building eating habits that last.
If you are taking weight-loss injections, this practical nutrition guide will help you understand what to eat, what to watch out for and how to make every meal count.
1. Why Nutrition Matters When Taking Weight-Loss Injections
Weight-loss medications can reduce hunger and food cravings. Some also slow stomach emptying, meaning you may feel full for longer after eating.
Although this can support weight loss, it can also make it difficult to consume enough protein, vitamins, minerals and fluids.
You might skip breakfast because you are not hungry, eat only a small lunch and feel too full to finish dinner. Over time, consistently inadequate food intake can contribute to fatigue, nutrient deficiencies and loss of muscle.
The goal is not simply to eat less. It is to nourish your body adequately while supporting healthy weight loss.
A personalised nutrition plan can help you meet your needs even when your appetite
changes.
2. Protect Your Muscle
One of the most important nutritional considerations during weight loss is preserving lean muscle.
When you lose weight, your body may lose both fat and lean tissue. Adequate protein intake, combined with appropriate resistance exercise, can help support muscle preservation.
Include protein-rich foods throughout your day, such as: Eggs, Fish, chicken and other lean meats, Paneer, tofu, Milk, curd and yoghurt, Dal, chickpeas, beans and other pulses
For example, you could have eggs with toast for breakfast, fish with rice and vegetables for lunch, and dal with roti and curd for dinner. Your individual protein requirements depend on factors such as body weight, activity level, age and medical history. If you have kidney disease or another condition requiring dietary modification, consult your healthcare professional before increasing your protein intake significantly.
3. Do Not Eliminate Carbohydrates
A common mistake people make when trying to lose weight is cutting out rice, roti, potatoes and other carbohydrate-containing foods. However, carbohydrates provide energy and can form part of a balanced diet. You can continue enjoying familiar Indian meals while taking weight-loss injections. The key is to build balanced meals rather than relying on large portions of one food group. For example, combine rice or roti with dal, fish, chicken, paneer or tofu and vegetables.
Choose portions that suit your appetite and nutritional requirements. You do not need to follow an unnecessarily restrictive diet to make progress.
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4. Eat Vegetables, Fruits and Fibre-Rich Foods
Fibre supports bowel regularity and overall digestive health. It is particularly relevant because constipation can occur during treatment with some weight-loss medications. Include foods such as whole grains, Cooked vegetables, Seasonal fruits, Lentils and beans, Nuts and seeds.
If you experience bloating or nausea, large portions of raw vegetables or legumes may be uncomfortable. Start with smaller portions, choose cooked vegetables when better tolerated and increase fibre gradually. Remember to drink adequate fluids as you increase fibre intake. If you have severe constipation, significant abdominal pain or persistent digestive symptoms, seek medical advice rather than trying to manage everything through diet alone.
5. Stay Hydrated Throughout the Day
Reduced appetite can sometimes lead to reduced fluid intake. Nausea, vomiting and diarrhoea can increase the risk of dehydration. Make hydration a daily priority. Keep water nearby and sip regularly throughout the day. Soups and other suitable fluids can also contribute to your intake.
If you feel nauseated, taking small, frequent sips may be easier than drinking large quantities at once. Fluid requirements vary according to your health, activity level and environment. Follow your clinician's advice if you have been instructed to restrict fluids.
6. What Should You Eat When You Feel Nauseated?
Nausea, bloating and early fullness are common gastrointestinal side effects of certain weight-loss injections, particularly when treatment begins or the dose increases. Your food choices and eating habits may help you manage mild symptoms.
Try these strategies:
1. Eat smaller meals rather than large portions.
2. Eat slowly and stop when comfortably full.
3. Choose simple foods that you tolerate, such as toast, oats, rice, bananas or yoghurt.
4. Include small portions of protein-rich foods when possible.
5. Limit very greasy or rich meals if they worsen your symptoms.
6. Avoid forcing yourself to finish a large meal simply because it is mealtime.
However, persistent nausea or vomiting that interferes with eating and drinking requires medical advice.
Severe or persistent abdominal pain, especially if it spreads to your back, or an inability to keep fluids down requires urgent medical assessment.
7. How to Eat When You Are Never Hungry
Reduced hunger can make it easy to go for long periods without eating. Instead of waiting until you feel very hungry, consider planning regular opportunities for small, nourishing meals.
For example:
Breakfast: Poha with milk and fruit, or eggs with toast.
Lunch: Rice with fish or chicken and cooked vegetables.
Snack, if needed: Yoghurt, milk, fruit or roasted chickpeas.
Dinner: Dal with roti and vegetables, or paneer with a suitable carbohydrate and vegetables.
This is an illustrative menu, not a personalised prescription. Portions and food choices should be adjusted to your nutritional requirements, appetite and tolerance. If you consistently struggle to eat enough, consult a nutritionist.
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8. Combine Nutrition with Strength Training
Nutrition alone is not the whole picture. Resistance training can help preserve muscle during weight loss and support strength, balance and physical function. You could begin with appropriately scaled activities such as chair squats, wall push-ups, resistance-band exercises or light weights.
Start gradually and choose activities suited to your health and fitness level. A qualified exercise professional can help you develop a safe routine. Adequate food intake, recovery and sleep are also important. Avoid combining severe dietary restriction with excessive exercise.
9. Common Nutrition Mistakes to Avoid
While taking weight-loss injections, be mindful of these mistakes:
1. Skipping meals repeatedly: This can make it harder to meet your nutritional needs.
2. Eating too little protein: Insufficient intake may compromise your ability to preserve muscle.
3. Eliminating entire food groups unnecessarily: Extreme restrictions can make a balanced diet more difficult.
4. Ignoring hydration: Reduced fluid intake can contribute to constipation and dehydration.
5. Expecting medication to do everything: Nutrition, physical activity, sleep and medical follow-up remain important.
6. Ignoring persistent side effects: Do not assume that severe or ongoing symptoms are simply part of the process.
10. What Happens When You Stop WeightLoss Injections?
Weight management requires ongoing
support, whether or not you continue medication.
After stopping certain weight-loss medications, appetite may increase and weight regain can occur. This is not a personal failure; body weight is influenced by complex biological and environmental factors. Do not stop or change your medication without discussing it with your doctor.
Continue building sustainable eating habits, maintaining muscle, staying active and monitoring your health with appropriate professional support.
Frequently Asked Questions
1. Can I eat rice while taking weight-loss injections?
Yes. Rice can be part of a balanced diet. Pair it with protein-rich foods and vegetables, adjusting portions to your needs.
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2. Should I skip meals if I am not hungry?
Regularly skipping meals may make it difficult to meet your nutritional needs. Consider smaller, nourishing meals and seek professional guidance if your appetite is persistently very low.
3. Do I need protein supplements?
Not necessarily. Many people can meet their protein needs through food. Supplements may be useful in some circumstances, but your individual requirements and medical history should guide the decision.
4. What should I eat if I experience nausea?
Try smaller meals, eat slowly and choose simple foods you tolerate. Seek medical advice if nausea persists, vomiting occurs repeatedly or you struggle to maintain hydration.
5. Can I maintain my weight after stopping injections?
Weight maintenance varies from person to person. Appetite and weight may increase after discontinuing certain medications. Work with your prescriber on a treatment plan and continue sustainable nutrition and activity habits.
strategies and ongoing accountability. The program focuses on creating lasting changes in eating habits, improving nutritional health and developing a more mindful approach to food and well-being. Over 100 days, participants receive structured guidance to help them understand their nutritional needs, make informed food choices and build habits that fit into their everyday lives.
The program can support individuals working towards goals such as weight management, improved energy, better lifestyle habits and preconception health, including couples preparing for fertility treatment. The aim is not a quick fix or a restrictive diet, but a practical, sustainable approach to health that extends well beyond the 100 days.
Contact Dr. Joline’s Clinic
📍 Clinics: Fatorda, Margao & Miramar, Panjim, Goa
📱 WhatsApp: +91 9764240528
📸 Instagram: @sensible_eating
🌐 Website: www.drjoline.com
🌍 Online consultations available worldwide
About the Author
Dr. Joline Fernandes I Nutritionist & Fertility Coach
Dr. Joline Fernanades is a Homeopathic doctor, a nutritionist and fertility coach passionate about helping individuals and couples improve their nutritional health through personalised, evidence-informed nutrition and sustainable lifestyle changes. Her approach focuses on looking beyond the numbers on the weighing scale to support long-term health, nourishment and overall well-being.
Through her 100-Day Transformation Program, Dr. Joline helps individuals build sustainable, healthier lifestyles through personalised nutrition guidance, practical
Dr. Joline Fernandes
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authored article
Celebrate the Festive Season, Not the Health Setbacks
Nutritionist Rajlaxmi Bandodkar shares practical festive eating strategies for balanced nutrition, sustainable weight management, and better control of diabetes, blood pressure, cholesterol, liver and digestive health. Article by: Dt. Rajlaxmi Bandodkar
Images by: Freepik
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Smart Eating, Sustainable Weight Management & Better Disease Control during Festivities.
Festivals are a time of joy, togetherness, traditions, and, of course, delicious food! From homemade sweets and festive snacks to lavish meals and late-night celebrations, food plays an important role in our festivities. However, amidst all the celebrations, we often overlook one important aspect—Our Health.
For many people, the festive season brings unwanted weight gain, elevated blood sugar levels, acidity, bloating, increased cholesterol, and disrupted sleep. For those already living with diabetes, hypertension, fatty liver, thyroid disorders, or obesity, this period can be particularly challenging.
What if you could enjoy your favourite festive foods without compromising your health goals?
The secret lies not in avoiding celebrations, but in making informed food choices, practising portion control, and maintaining consistency.
1. The Festive Trap: A Little Indulgence That Adds Up
2. Diabetes Management: Enjoy Sweets More Mindfully
People with diabetes do not necessarily need to avoid every festive sweet, but they should be mindful of the type, portion, frequency, and overall carbohydrate content of their meals.
Simple strategies for better blood sugar control:
Choose a small portion of your favourite sweet rather than sampling several sweets in one sitting.
Avoid combining large portions of sweets, sugary beverages, and refined carbohydrates in the same meal.
Include vegetables, pulses, curd, and other suitable protein-rich foods to create a balanced meal.
Take a gentle 10–15-minute walk after meals, if medically appropriate.
Continue prescribed diabetes medication or insulin as directed; do not reduce or stop medication on your own.
Monitor blood glucose more frequently if your healthcare professional recommends it during periods of dietary change.
A sweet here, a fried snack there, an extra serving at dinner, and fewer hours of sleep may seem harmless. However, repeated indulgences, reduced physical activity, and irregular meal timings can gradually affect metabolic health.
Excess calorie intake may contribute to weight gain, while meals rich in refined carbohydrates and sugars can cause significant blood glucose fluctuations. Foods high in saturated fat and excess salt may also make it harder to manage cholesterol and blood pressure.
The solution is not guilt or starvation the following day. It is balance, awareness, and a return to healthy routines.
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Sugar-free sweets are not automatically carbohydrate-free or suitable in unlimited quantities.
3. Weight Management without Missing the Festivities
One of the biggest festive-season mistakes is skipping meals to compensate for a planned feast. This can leave you excessively hungry and encourage overeating later.
Instead, follow a practical approach:
1) Start with a balanced breakfast.
2)Use the balanced-plate method.
3)Practice mindful portions: Serve food on a plate, eat slowly, and pause before taking a second serving.
4)Keep moving: Enjoy family walks, dancing, playing with children, or other activities you enjoy.
5) Protect your sleep: Aim for regular, adequate sleep even during busy celebrations.
Weight management is not about perfection during every meal. It is about the habits you practise consistently.
4. Can Festive Eating Affect Blood Pressure and Cholesterol?
Traditional festive foods may contain considerable amounts of salt, ghee, butter, fried ingredients, and saturated fat. Frequent consumption can make blood pressure and cholesterol management more difficult.
Try baking, steaming, roasting, some snacks instead of deep-frying everything. Use ghee and oils mindfully, limit excess salt wherever possible and include nuts, seeds, vegetables, fruits, and pulses in suitable portions.
People with hypertension should be particularly careful with salty namkeens, packaged snacks, pickles, and papad. Those managing high cholesterol can benefit from replacing some saturated fats with
unsaturated fats and increasing soluble-fibrerich foods.
5. Festive Eating for Fatty Liver and Digestive Wellness
Frequent overeating, excess added sugar, and sugary beverages can contribute to metabolic problems, including metabolic dysfunctionassociated steatotic liver disease.
Support your liver and digestive health by choosing whole fruits instead of fruit juices, limiting sugary drinks, eating fibre-rich foods, and avoiding repeated heavy meals.
If you experience acidity or bloating, try smaller meals, avoid lying down immediately after eating, and identify your personal trigger foods. A large, oily late-night meal may be more troublesome than a moderate, balanced dinner.
If you consume alcohol, remember that it can worsen liver-related health risks. People with liver disease should discuss alcohol avoidance with their treating clinician.
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The important message is that disease management should not be limited to occasional dietary restrictions. It requires a consistent, personalised lifestyle plan.
Never stop or reduce prescribed medication solely because your diet or health markers have improved. Any medication adjustment should be made with the treating doctor.
6. Five Golden Rules for a Healthier Festive Season
1. Do not arrive at a feast starving. Eat regular, balanced meals.
2. Choose quality over quantity. Enjoy the foods you love in sensible portions.
3. Hydrate wisely. Prefer water and unsweetened drinks over sugary beverages.
Because true wellness is not about choosing between celebrations and health. It is about learning how to enjoy both.
Celebrate with joy. Eat with awareness. Move with purpose. Make health your lifelong tradition.
Arogya vihara
Essence of Pure Nutrition
By
Rajlaxmi Bandodkar
(IFM nutritionist)
Clinic Addresses
Shop No. 1, Mahalaxmi Residency, Tisk, Ponda
Shop No. 3, Lucy Apartments, Aquem, Margao, Goa
Tel: +91 9404312057
4. Move every day. Even short bouts of activity can contribute to your overall health.
5. Return to routine without guilt. After a celebratory meal, resume your normal balanced eating pattern rather than fasting or following crash diets.
Your Health Is Worth Celebrating
Festivals should leave us with beautiful memories, not weeks of guilt over weight gain or poorly controlled health markers.
You do not need to abandon traditional foods to live healthily. You need to understand your body, respect your health conditions, and make choices that allow you to enjoy celebrations while protecting your long-term well-being.
At Arogya Vihara the focus is on realistic nutrition strategies, sustainable weight management, and personalised dietary support for better metabolic health.
Dt. Rajlaxmi Bandodkar
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