Health & Wellness
Volume 3
Issue 9
September 2026
COVER FEATURE
Nelson Paes Professional MMA athlete and fitness coach Nelson Paes shares resilience, strength and consistency through his Arpora fitness studio.
Dr. Sakshi Puranik
Dr. Sakshi Puranik combines Ayurvedic cosmetology, aesthetics and wellness education for personalised skin, hair and holistic care.
G OA
Dr. Ankita Amshekar
Dr. Ankita Amshekar connects compassionate dentistry with preventive care, sustainability, education, empowerment and meaningful community service.
Moksha Wellness × Andaz
Moksha Wellness × Andaz offers elemental therapies, movement, meditation, sauna, cold immersion and mindful community experiences in Arambol.
We meet Abhilash Singh, whose journey from event production to becoming a certified Reformer Pilates instructor led to Ignite Studio, where personalised training and accessible movement support strength, rehabilitation and well-being.
Nutritionist Rajlaxmi Bandodkar explores five silent signs of inadequate nutrition, including fatigue, poor sleep, cravings, bloating and low stamina, reminding us of the importance of balanced nourishment.
Editorial Dear Readers,
Welcome to the September 2026 issue of Health & Wellness Goa, where we continue to explore inspiring stories, thoughtful approaches and practical perspectives on health and well-being.
We begin with professional MMA athlete, fitness coach and entrepreneur Nelson Paes, who brings lessons from competition, setbacks and resilience into his Arpora fitness studio, helping people build strength, confidence and consistency.
We also feature Dr. Sakshi Puranik, cofounder of Soma Wellness, whose work brings together Ayurvedic cosmetology, skin and hair care, aesthetic treatments and wellness education for a more personalised approach to well-being.
Dr. Ankita Amshekar highlights how healthcare can extend beyond clinical care through preventive dentistry, rural outreach, sustainability, women’s empowerment, education and community service.
We also feature Dr. Joline Fernandes and a 100-Day TTC Journey centred on personalised nutrition, lifestyle support, education and accountability, helping women approach fertility with greater understanding and consistency.
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
Moksha Wellness × Andaz in Arambol offers a relaxed setting for elemental therapies, movement and mindful practices, with experiences including sauna, cold immersion, mud rituals and meditation. www.itsgoa.com
itsgoa_
Itsgoa
Index 01 Nelson Paes
02 Dr. Sakshi Puranik
03 Dr. Ankita Amshekar
04 Moksha Wellness × Andaz
05 Abhilash Singh
06 Your Body Is Talking—Are You Listening?
5 Silent Signs You Need Better Nutrition
07 100-Day TTC Journey
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
www.itsgoa.com
itsgoa_
Itsgoa
www.itsgoa.com
itsgoa_
Itsgoa
cover feature
Nelson Paes Professional MMA athlete, fitness coach and entrepreneur Nelson Paes brings lessons from competition, setbacks and resilience into his Arpora fitness studio, helping people build strength, confidence and consistency. Article by: Team ItsGoa
Images by: Nelson Paes
www.itsgoa.com
itsgoa_
Itsgoa
For Nelson Paes, strength has never been just about what the body can do. A professional MMA athlete, fitness coach, entrepreneur and speaker from Goa, his journey has taken him from martial arts training to international competition and, eventually, to building a fitness community of his own. As the founder of Nelson Paes Fitness in Arpora, he now works with people at very different stages of their fitness journeys, helping them become stronger, more capable and more confident.
His sporting career includes representing India internationally as a professional MMA athlete, with one of his significant milestones being a professional victory at Desert Force in Dubai in 2016. He also competed in Wushu at the Goa National Games in 2023, an experience that brought a different kind of meaning to competition by allowing him to represent his abilities on home ground. Yet, for Nelson, these moments are only part of the story.
The more important chapters, he believes, happened between the victories. They include losses, uncertainty, setbacks and periods of questioning whether he was moving in the right direction.
His journey has therefore been less about creating an image of constant success and more about learning to continue when the outcome does not go according to plan.
Learning Through the Fight
What initially drew Nelson to MMA was its uncompromising nature. Inside the cage, there is little room to hide from preparation, decisions or performance. The sport offered him an opportunity to discover what he was capable of when pushed beyond familiar limits, but its lessons eventually extended far beyond competition.
MMA taught him that confidence does not come from winning every time. Instead, it comes from knowing that setbacks can be faced and overcome.
Nelson Paes The discipline required to train, compete and return after difficult experiences gradually shaped his understanding of resilience, humility and personal responsibility.
That perspective continues to influence how he approaches fitness. For Nelson, the biggest lesson from fighting is simple: while the final outcome cannot always be controlled, a person can control how they respond to it. It is an idea that has become central not only to his own journey, but also to the way he coaches others.
From Athlete to Coach
The decision to establish Nelson Paes Fitness in Arpora came from a desire to take what he had learned through sport and make it accessible beyond the world of professional athletes. Nelson had experienced how structured training could transform a person physically and mentally, and he wanted to create an environment where that experience could benefit people who had no interest in becoming fighters.
www.itsgoa.com
itsgoa_
Itsgoa
Built through setbacks. Shaped by discipline
Pre-fight check at the 2018 Kumite 1 League, Mumbai
www.itsgoa.com
itsgoa_
Itsgoa
The studio brings together elements of functional fitness, strength and conditioning and combat sports, while keeping the individual at the centre of the process. Its programmes include personal training, boxing, Muay Thai, MMA, functional fitness, strength and conditioning, as well as kids’ kickboxing. The approach is designed to accommodate everyone from complete beginners to experienced athletes.
For Nelson, however, the purpose goes beyond making people tired or achieving a particular appearance. Training should improve movement, strength, mobility, coordination and conditioning in ways that translate into everyday life. He also places importance on creating an environment where people enjoy showing up. A programme, in his view, can only be effective over time when people feel connected to the process and the community around them.
Corner man and coach, representing NPF
Training the Person, Not Just the Body
His years in competitive sport have given Nelson a particular understanding of how the body responds to pressure, fatigue and demanding preparation. Rather than simply pushing clients until they are exhausted, he focuses on how different physical qualities work together and how training can serve a specific purpose.
That philosophy is adapted according to the person in front of him. His experience working with different clients, including those pursuing performance, body-composition or lifestyle goals, has reinforced his belief that there is no universal definition of fitness. People arrive with different histories, routines, motivations and expectations, and effective coaching begins with understanding those differences.
This has also changed the way he views the role of a coach. The objective is not to make every person train like a professional fighter, but to apply the principles that make athletic training effective — discipline, consistency,
movement and progressive improvement — in a way that is appropriate for each individual. In that sense, the athlete's experience becomes a foundation rather than a template.
Beyond the Gym
Nelson is equally conscious of the misconceptions surrounding fitness and combat sports. He does not believe that effective training needs to leave someone in pain every day. Hard work has its place, but sustainable progress comes from the right training, proper recovery and consistency over time.
He also sees strength training as a foundation for becoming more capable rather than something to be feared for making people excessively muscular. Even his perspective on MMA differs from its popular image. While the sport is often associated with aggression, years of experience have taught him that high-level fighting demands control of the body, emotions and reactions.
www.itsgoa.com
itsgoa_
Itsgoa
Training with purpose — focused on technique, movement, strength and growing together
Speaker at the Youth Eco Summit, engaging with the next generation
www.itsgoa.com
itsgoa_
Itsgoa
continues to place himself in situations where there is something new to understand. His decision to build his fitness venture in Goa is therefore deeply personal.
Having established his sporting identity in the state, he wanted to prove to himself that he could build the next chapter of his life there too. For him, remaining rooted in Goa does not mean thinking small. It means creating something meaningful from home while continuing to measure himself against opportunities beyond it.
2016 — Nelson defeats UAE local favourite Khadoum Al Kaabi at Desert Force, Dubai The same principle extends to nutrition, sleep, recovery and mindset. Motivation may begin the process, but discipline and consistency are what sustain it. Nelson believes the people who achieve lasting results are not necessarily those who remain motivated every day, but those who learn how to return to the process when motivation inevitably fades.
Staying Rooted in Goa
Away from training and competition, Nelson remains closely connected to Goa. He enjoys being outdoors, exploring different parts of the state, spending time in nature and travelling to experience different places and people. More recently, communication and public speaking have become another area of interest, offering him a challenge very different from fighting but one that similarly pushes him beyond his comfort zone.
That willingness to keep learning is perhaps the most consistent thread running through his journey. Whether inside a ring, coaching a client or speaking to an audience, Nelson
Still Building
The polished photographs, competitions, achievements and growing fitness studio represent only the visible part of Nelson's journey. Behind them are the periods that rarely make it onto social media: uncertainty, failures, setbacks and the moments when progress was difficult to recognise.
Those experiences have changed what success means to him. After spending much of his life learning how to become stronger himself, he is increasingly interested in helping other people discover their own strength. Nelson Paes Fitness is part of that larger ambition, with a vision that extends beyond being known simply as a gym.
Nelson hopes to develop it into a platform around fitness, sport, education, mindset and mentorship, while continuing to build it from Goa. He is proud of how far the journey has taken him, but does not consider himself finished.
The victories matter, but so does everything that came after them and everything still to come. He is not presenting a story of having arrived. He is presenting one of still building.
www.itsgoa.com
itsgoa_
Itsgoa
Ayurvedic Cosmetologist
Dr. Sakshi Puranik
Dr. Sakshi Puranik, co-founder of Soma Wellness, blends Ayurvedic cosmetology, skin and hair care, aesthetic treatments and wellness education to promote personalised, holistic approaches to contemporary health and wellbeing. Article by: Team ItsGoa
Images by: Dr. Sakshi Puranik
www.itsgoa.com
itsgoa_
Itsgoa
The Making of Soma Wellness
Dr. Sakshi co-founded Soma Wellness with her mother, Shambhavi Puranik, with the intention of bringing outer care and inner wellbeing into one space. Dr. Sakshi oversees Ayurvedic skin, hair and lifestyle care alongside aesthetic treatments, while her mother contributes to the holistic side of the practice through Pranic Healing, Reiki, energy healing, hypnotherapy, NLP and tarot.
The philosophy behind Soma Wellness is rooted in the belief that wellbeing extends beyond appearance. Rather than viewing beauty as something purely external, the practice considers the connection between physical health, lifestyle and emotional wellbeing.
Dr. Sakshi Puranik
This integrated approach allows clients to explore their concerns while also paying attention to the factors that may be influencing them from within.
For Dr. Sakshi Puranik, the journey into healthcare began with a simple ambition: to become a doctor. A BAMS graduate with a Post Graduate Diploma in Ayurvedic Cosmetology, her professional path has been shaped by a growing fascination with skin, hair and the ways in which health and lifestyle influence them. What began as personal curiosity during her undergraduate years eventually developed into a deeper exploration of Ayurvedic cosmetology, skin conditions, formulations and treatments.
Naturally focused and goal-driven, Dr. Sakshi is also someone who describes herself as shy and introverted. Yet, over the years, content creation has encouraged her to step beyond her comfort zone and communicate her knowledge with a wider audience. Today, her work spans clinical care, education and entrepreneurship, with each aspect reflecting her interest in making Ayurveda relevant to contemporary wellness.
inner wellbeing, outer beauty
www.itsgoa.com
itsgoa_
Itsgoa
Dr. Sakshi Consulting with patients
www.itsgoa.com
itsgoa_
Itsgoa
An Individualised Approach to Ayurveda
For Dr. Sakshi, Ayurvedic care begins with understanding the individual rather than simply addressing a visible symptom. A skin or hair concern is considered alongside lifestyle, habits and other contributing factors before determining an appropriate approach. She combines Ayurvedic principles with a practical understanding of contemporary skincare and hair care, aiming to help people develop a better understanding of their own needs.
Her practice also challenges some common assumptions surrounding Ayurveda. Conditions such as acne, acne marks, melasma, pigmentation and lifestyle-related concerns including obesity are among the issues people seek guidance for. She emphasises that Ayurveda is not a one-sizefits-all system; recommendations need to be tailored to the individual and their overall health. Another misconception she hopes to correct is the belief that everything natural is automatically safe.
Dr. Sakshi creating personalised Ayurvedic care Natural ingredients can still cause irritation, allergies or adverse reactions when unsuitable or incorrectly used. For Dr. Sakshi, responsible Ayurvedic care therefore involves appropriate guidance, individual assessment and an understanding of how different ingredients and practices affect different people.
Making Ayurveda More Accessible
Dr. Sakshi's interest in education extends beyond the clinic through her presence on Instagram, where she creates content around Ayurveda, skincare, hair care and wellness. She began creating content during her internship, initially as a way to spend her free time. What started casually soon became an opportunity to address the misconceptions surrounding Ayurveda and explain its principles in a way that feels relevant to everyday life.
Personalised Care, Rooted in Ayurveda
Her content today focuses on education and on creating a bridge between traditional Ayurvedic knowledge and modern science.
www.itsgoa.com
itsgoa_
Itsgoa
The process has also had a personal impact. Having been extremely reserved while growing up, speaking in front of a camera was initially far outside her comfort zone. Each video has become an opportunity to challenge herself, communicate more confidently and connect with people beyond the clinical setting.
Looking ahead, Dr. Sakshi hopes to continue expanding her knowledge and developing new skills while building greater independence through her work. For Soma Wellness, her long-term vision is to grow the practice into a more comprehensive wellness centre without losing the personalised and approachable character that defines it today.
The Role of Lifestyle in Wellbeing
At the heart of that vision is trust. She hopes to create a space where people feel safe, heard and cared for while taking a more complete approach to their wellbeing. Her message to those exploring Ayurveda and wellness is equally grounded: rather than following every trend or constantly searching for the next product, people should take the time to understand their own bodies, skin and individual requirements.
While skincare products and treatments can have their place, Dr. Sakshi believes that lasting wellbeing also depends heavily on everyday habits. Poor sleep, irregular eating patterns, prolonged stress and neglect of overall health can eventually become visible through the skin and affect hair health as well.
Her approach does not call for complicated routines or perfection. Adequate sleep, nourishing food, regular physical activity, stress management and a sustainable daily routine can collectively make a significant difference.
For Dr. Sakshi, informed attention to one's health remains one of the most valuable investments a person can make.
For her, consistency is more valuable than attempting to follow an elaborate regimen that is difficult to maintain.
Building Something Meaningful
The realisation of Soma Wellness has been one of the most rewarding milestones in Dr. Sakshi's journey. Seeing an idea develop into a functioning space where people seek guidance, place their trust in the practice and return with their concerns has given the venture a deeper sense of purpose.
Outside work, her life is closely connected to the things that help her unwind. She regularly feeds and spends time with a group of stray dogs around her clinic and enjoys reading non-fiction, travelling and meeting friends. The beach remains another favourite retreat, with sunsets, the sound of waves and time in nature offering a welcome pause from a busy routine.
Where wellness begins within at Soma Wellness
www.itsgoa.com
itsgoa_
Itsgoa
Dental Surgeon
Dr. Ankita Amshekar Dr. Ankita Amshekar combines compassionate dentistry with preventive healthcare, rural outreach, sustainability, women’s empowerment, education, and community service, making healthcare a meaningful force for lasting social impact. Article by: Team ItsGoa
Images by: Dr. Ankita Amshekar
www.itsgoa.com
itsgoa_
Itsgoa
For Dr. Ankita Amshekar, dentistry extends far beyond treating teeth, Fit is about improving lives, restoring confidence, and creating healthier communities. A dedicated dental surgeon with a strong commitment to preventive healthcare and social welfare, she has spent over eight years serving patients while simultaneously leading initiatives that empower women, support education, promote sustainability, and strengthen rural communities. Her journey reflects a rare balance of professional excellence and compassionate leadership, proving that healthcare can become a powerful catalyst for positive social change.
A Journey Rooted in Care and Continuous Learning
Dr. Ankita Amshekar earned her Bachelor of Dental Surgery (BDS) from Maratha Mandal Dental College, Belgaum. Before establishing her independent practice, she spent nearly two years working alongside a senior dentist, gaining valuable clinical experience that strengthened both her technical expertise and patient care approach.
Her decision to pursue dentistry stemmed from a firm belief that oral health is closely connected to overall well-being. This philosophy continues to shape her professional journey, inspiring her to stay updated with evolving dental practices while continually expanding her knowledge and skills.
Away from the clinic, she values maintaining a balanced lifestyle. Music and spending time in nature allow her to recharge, helping her approach both her profession and social responsibilities with renewed energy and perspective.
Building Amshekar Dental Care with a Purpose
Located at Amshekar Hospital in Valpoi, Amshekar Dental Care was established with
Dr. Ankita Amshekar the vision of providing quality dental care closer to home for local communities. Dr. Ankita recognised that many patients in rural areas often delayed treatment due to accessibility challenges, travelling long distances to cities for specialised care.
Her practice has since become known not only for delivering reliable dental treatments but also for fostering trust among patients through compassionate and personalised care. Looking ahead, her goal is to introduce advanced digital dental technologies in Valpoi, enabling rural patients to receive complex and specialised dental procedures without the need to travel to larger urban centres.
The Joy of Restoring Smiles
Among the many milestones in her career, Dr. Ankita finds the greatest satisfaction in witnessing patients walk into her clinic in severe pain and leave with relief, confidence, and renewed smiles. For her, dentistry is not merely about treating oral conditions, it is about restoring comfort, dignity, and selfesteem.
www.itsgoa.com
itsgoa_
Itsgoa
Consultation
www.itsgoa.com
itsgoa_
Itsgoa
Every successful treatment reinforces her belief that compassionate healthcare has the ability to transform lives in meaningful ways.
Creating Awareness Through Community Outreach
Recognising that preventive care is often overlooked in rural and semi-urban regions, Dr. Ankita has actively organised numerous dental hygiene and awareness camps across schools and villages.
Her outreach initiatives were inspired by a recurring reality: many families seek dental care only when pain becomes unbearable, often due to limited awareness, transportation challenges, or financial constraints. By taking dental education directly into communities, these programmes encourage preventive care, early diagnosis, and healthier oral hygiene habits. Rather than focusing solely on treatment, these initiatives aim to create longterm behavioural change, empowering individuals with knowledge that can significantly improve their quality of life.
Care Club Goa: Blending Sustainability with Social Impact
Beyond clinical practice, Dr. Ankita founded Care Club Goa, an initiative built on the belief that community well-being extends beyond healthcare alone. The organisation combines environmental responsibility with social empowerment by supporting tribal women, special children, women entrepreneurs, and local artisans.
Care Club Goa promotes handmade, recycled, and upcycled gifting solutions, creating sustainable livelihoods while encouraging environmentally conscious choices. By supporting locally crafted products instead of mass-produced alternatives, the initiative helps preserve traditional craftsmanship, strengthens local economies, and reduces environmental impact.
For Dr. Ankita, sustainability and community development are inseparable. Every purchase of a handmade product directly contributes to the financial independence of local families while promoting responsible consumption.
Honouring Service Through "Rakhi for Rakshak"
Among her many community initiatives, the "Rakhi for Rakshak" project holds a special place. The campaign honours soldiers stationed in remote and neighbouring regions by ensuring that they and their families feel remembered and appreciated.
Interacting with defence personnel has given Dr. Ankita a deeper appreciation for their dedication, patriotism, and sacrifice. Their stories continue to inspire her, reinforcing the importance of recognising those who dedicate their lives to protecting the nation.
Supporting Education for a Better Future
Dr. Ankita at work
Education remains another cause close to Dr. Ankita's heart.
www.itsgoa.com
itsgoa_
Itsgoa
Modern Care, Trusted Expertise
Advanced Dentistry, Personalized Care
www.itsgoa.com
itsgoa_
Itsgoa
As an active member of the Urja Foundation, she contributes to initiatives that provide financial assistance to SSC students facing economic challenges. Her involvement is driven by a simple yet powerful conviction, that no student's future should be limited by financial hardship. By helping young learners continue their education, she hopes to create opportunities that can transform lives for generations to come.
Recognition That Inspires Greater Responsibility
Dr. Ankita's dedication to healthcare and community service has earned her several honours, including recognition from the Governor of Maharashtra. Rather than viewing the award as a personal achievement, she considers it an affirmation of the work being done to improve society. Guided by the belief that "The reward for work well done is the opportunity to do more," the recognition has further strengthened her commitment to expanding her social initiatives.
Her inspiring journey has also been featured in Tu Chal Pudhe, authored by Kavita Amonkar. Seeing her experiences documented offered an opportunity for reflection while reinforcing the value of perseverance, continuous learning, and purpose-driven work. She hopes readers draw inspiration from her story and remain determined to pursue their own goals despite obstacles.
Club Goa, every initiative is guided by a common mission of creating meaningful and lasting impact.
Looking Ahead
The future of Amshekar Dental Care is centred on making advanced dental treatments more accessible to rural communities through digital technology and specialised services. At the same time, Care Club Goa aims to expand its production capabilities, generate year-round employment for more tribal women, and introduce locally crafted sustainable products to wider markets beyond Goa.
For aspiring healthcare professionals and social entrepreneurs, Dr. Ankita Amshekar offers simple yet powerful advice: begin with the resources available, stay closely connected to the communities you serve, and remember that true professional success is measured not only by personal achievements but by the number of lives positively impacted along the way. Through every smile restored and every community empowered, she continues to demonstrate that compassion, purpose, and service remain the strongest foundations for lasting change.
Balancing Healthcare and Social Entrepreneurship
Managing a successful dental practice alongside multiple social initiatives requires careful planning and unwavering commitment. For Dr. Ankita, the key lies in purpose. She believes that when work is driven by genuine intent to serve, the energy to manage diverse responsibilities naturally follows. Whether treating patients, mentoring communities, supporting artisans, or expanding employment opportunities for tribal women through Care
Dr. Ankita blends dental care with community service
www.itsgoa.com
itsgoa_
Itsgoa
Wellness Sanctuary
Moksha Wellness × Andaz
Moksha Wellness × Andaz blends elemental therapies, movement, mindful practices and community experiences, offering sauna, cold immersion, mud rituals, meditation and more in a relaxed Arambol sanctuary. Article by: Team ItsGoa
Images by: Moksha Wellness × Andaz
www.itsgoa.com
itsgoa_
Itsgoa
Moksha Wellness × Andaz brings together elemental therapies, movement, mindful practices and human connection in a setting designed to make wellness feel natural and accessible.
At the same time, the sanctuary welcomes local residents, practitioners and creators, creating an environment where hospitality and community intersect.
Fire, Ice, Earth and Plants
Located at Andaz Arambol, the social wellness sanctuary offers an experience that extends beyond the traditional spa, creating space for recovery, exploration and community.
A Different Approach to Wellness
Led by Harkaran Labana and the Moksha team, Moksha Wellness × Andaz was born from the idea that modern life leaves people constantly stimulated, with few opportunities to genuinely pause and reset. Rather than creating a conventional spa, the team envisioned a more informal environment centred around fire, ice, earth, plants, breath and human connection.
The result is a space where self-care does not feel formal or intimidating. Visitors can arrive for a structured recovery session, explore a new wellness practice or simply spend time around the fire and connect with others. This flexibility is central to Moksha’s identity, allowing wellness to become an enjoyable part of everyday life rather than a rigid routine.
Elemental therapies form the foundation of the Moksha experience. Fire takes centre stage through its traditional wood-fired sauna inspired by Russian banya culture, where the use of wood creates an atmosphere distinct from an electric sauna. The communal character associated with Banya culture also fits naturally into Moksha’s social approach to wellness.
The heat can be paired with cold immersion, creating a hot-and-cold contrast experience for those seeking a focused recovery ritual. Earth is represented through mineral mud treatments, including full-body rituals and mud masks, while the Nature’s Elixir experiences incorporate aloe vera and botanical ingredients for skin and hair care.
Where Wellness Meets Hospitality
The partnership with Andaz Arambol developed naturally from the complementary character of both concepts. Andaz brings a strong traveller and community-oriented atmosphere, while Moksha introduces experiences focused on recovery, wellness and connection.
The setting allows visitors to experience the varied rhythms of Goa while having a place to slow down. A guest might spend the day exploring the region, surfing, working remotely or enjoying Arambol’s nightlife before returning to Moksha for a sauna, cold immersion or meditation session.
Moksha Wellness × Andaz
www.itsgoa.com
itsgoa_
Itsgoa
Moksha’s mud ritual brings people together through earthy wellness
Moksha Wellness × Andaz
www.itsgoa.com
itsgoa_
Itsgoa
Rather than treating these practices as isolated treatments, Moksha encourages guests to combine different elements as part of a broader reset.
Movement, Breath and Sound
The sanctuary’s programme extends beyond physical recovery. Moksha works with teachers, facilitators and practitioners across different disciplines, allowing its schedule to evolve with the community around it. Depending on the programme, visitors can take part in yoga, meditation, breathwork, movement practices and sound-based sessions, alongside other guided wellness and creative workshops.
This openness also extends to active experiences. Hula-Hoop classes, flow-based movement and other creative fitness sessions are introduced periodically through collaborations with independent teachers and creators. Arambol’s longstanding connection to performers, dancers, musicians, artists and yoga practitioners provides a natural pool of
Moksha Mud Ritual ideas and talent, allowing Moksha’s offerings to remain varied and organic.
Wellness as a Shared Experience
Community sits at the heart of Moksha’s approach. Instead of positioning wellness solely as an individual experience, the sanctuary creates opportunities for people to participate together, share rituals, gather around the fire and engage in conversations.
This can bring together people from very different backgrounds. A traveller may find themselves sharing a sauna with a Goa resident, yoga teacher, entrepreneur, artist or musician. In this environment, wellness becomes a common point of connection, with social interaction forming an important part of the overall experience.
The Arambol Setting
Moksha Ice Bath
Arambol’s distinctive mix of cultures, creativity and alternative lifestyles provides a fitting backdrop for Moksha. Within the wider energy of Andaz Arambol, the sanctuary introduces a slower and more restorative dimension.
www.itsgoa.com
itsgoa_
Itsgoa
Moksha Sauna: Traditional heat, mindful recovery
www.itsgoa.com
itsgoa_
Itsgoa
The contrast is intentional. Music, conversations and social activity can exist alongside spaces for quiet recovery, whether through a sauna session, ice bath, mud ritual, meditation or simply a few moments of stillness. This balance reflects the broader experience Moksha seeks to create: a place where people can participate, explore and connect while also finding time to turn inward.
Moksha continues to evolve, with plans to expand its elemental experiences around fire, ice, earth, water, plants, movement and breath. Workshops, creator collaborations, community events and natural wellness rituals will continue to form part of its evolving programme, while experiences such as Earth Rejuvenation, mud-bath rituals and Nature’s Elixir are developed alongside sauna and cold immersion.
A Vision That Continues to Evolve
For Harkaran Labana, the vision for Moksha extends beyond operating a sauna or wellness centre. His interests in hospitality, entrepreneurship, travel, design, technology and experience-led concepts influence the way the concept continues to develop. His curiosity around traditional practices and different cultures also shapes the sanctuary’s approach to reimagining simple, time-tested ideas for contemporary life.
Ultimately, Moksha Wellness × Andaz is built around a simple intention: for people to leave feeling lighter, quieter and more connected than when they arrived.
Whether that comes through an intense sauna-and-ice ritual, a meditation session, movement practice or an unexpected conversation around the fire, the experience is designed to create a meaningful pause from the pace of everyday life.
Moksha Wellness × Andaz
www.itsgoa.com
itsgoa_
Itsgoa
Pilates Instructor
Abhilash Singh
Abhilash Singh’s journey from event production to certified Reformer Pilates instructor led to Ignite Studio, where personalised training, rehabilitation and accessible movement help clients build strength, confidence and wellbeing. Article by: Team ItsGoa
Images by: Abhilash Singh
www.itsgoa.com
itsgoa_
Itsgoa
Finding His Path in Pilates
For Abhilash, becoming an instructor was about more than acquiring a professional qualification. He wanted to develop the knowledge required to work with clients correctly and effectively. He became a certified Reformer Pilates instructor through Balance Body USA, using the training to deepen his understanding of movement while gaining professional validation in the field.
Owner - Abhilash Singh At 27, Abhilash Singh has already taken an unconventional route into the world of fitness. A certified Reformer Pilates instructor and the founder of Ignite Studio, he arrived at Pilates not through a conventional fitness career, but while searching for an approach that could offer balance, adaptability and long-term physical wellbeing. His journey began in event production, where he worked as a site supervisor, before an unexpected health setback changed the direction of his professional life.
After being bitten by a venomous snake, Abhilash began reconsidering the kind of physical training that suited him. Traditional gym workouts felt too rigorous, while yoga seemed too light for what he was looking for. Pilates offered a middle ground, combining controlled movement, strength and precision.
What began as a search for a suitable form of exercise soon developed into a deeper interest in the principles behind the discipline, eventually leading him to pursue it professionally.
Before establishing his own studio, he gained experience working with other Pilates studios. That period helped him understand the practical side of teaching and eventually gave him the confidence to build a space around his own approach. Ignite Studio was established in Porvorim on 21 May 2024, with a vision that remains central to the business: making Pilates accessible across different sections of society rather than allowing it to remain associated primarily with an elite clientele.
The name Ignite reflects this philosophy. Abhilash believes that everyone has a spark within them, and the studio aims to help people discover and activate that energy through movement and consistent training.
Training with Purpose
Ignite Studio currently focuses exclusively on Reformer Pilates, with sessions adapted according to an individual's fitness and strength level. Rather than following a single programme for everyone, Abhilash assesses each person's capabilities and requirements before determining how they can be trained.
The approach begins with a complimentary trial session, during which the team looks at a person's strengths, weaknesses, existing injuries and specific areas of focus. Their goals are also discussed before they are placed into an appropriate group. This allows the sessions to accommodate different ages, genders and levels of physical ability.
www.itsgoa.com
itsgoa_
Itsgoa
Dona Paul studio
Training session with Abhilash Singh
www.itsgoa.com
itsgoa_
Itsgoa
The studio also works with individuals dealing with rehabilitation needs and injuries. For Abhilash, one of the most meaningful aspects of teaching is seeing these clients gradually regain movement and perform activities they struggled with before joining Ignite.
A Simple Space, Focused on Results
For him, the value of Pilates lies not simply in completing a workout, but in understanding movement and gradually building the body's ability to perform better. That philosophy also informs his work with people who require rehabilitation, where progress can often be measured through improvements in everyday movement.
Ignite Studio operates from two locations in Goa. The original Porvorim studio is situated opposite Dr Sai Prabhudesai's acupuncture clinic at Alcon Regency, while the second studio is located at Skyline Adwalpalkar in Dona Paula, above Swastik Hospital on the first floor. Both spaces reflect a deliberate choice to keep things simple. Rather than placing emphasis on elaborate interiors or creating an environment designed primarily for photographs and social media content, Abhilash wants the studios to remain focused on training and measurable progress.
Building Ignite, however, has not been without difficulty. Abhilash says he faced serious personal and professional challenges during the early years of the business, including a dispute with former employers that resulted in allegations against him. He states that the Goa Police subsequently concluded the case was false and dropped the charges. Despite the experience, he continued working towards establishing the studio and developing his practice.
The equipment supports this practical approach. Alongside Reformers, the studios have jump boards, magic rings, fitness balls, kettlebells, clubbells, dumbbells and ankle weights. These tools allow exercises to be varied and adapted, adding different forms of resistance and movement to make sessions more effective. Another distinctive element is Abhilash's involvement in developing exercise variations. He studies movements from anatomical and medical perspectives before categorising variations according to basic, intermediate or advanced levels. This allows exercises to be selected with greater attention to an individual's strength, ability and training requirements.
Abhilash's ambitions for Ignite remain closely connected to the reason he entered Pilates in the first place. He hopes to educate more people about the discipline and make its benefits accessible to a wider audience. Rather than positioning fitness as something reserved for a particular demographic, his goal is to help the people who walk through Ignite's doors become stronger, healthier and more aware of their physical capabilities.
Consistency Over Complexity
Abhilash's teaching philosophy is straightforward: understand the fundamental principles of Pilates and remain consistent. He wants clients to experience the discipline beyond its popular image and discover what the human body can achieve when it is trained in a specific and considered manner.
Looking Ahead
Away from the studio, Abhilash has a creative pursuit that offers a different side to his personality. He enjoys writing lyrics and rapping, an interest familiar to those in his personal circle but less visible within his professional life. His journey, in many ways, mirrors the message he wants Ignite to communicate: a person's starting point does not have to determine where they end up.
Having found his own direction through an unexpected turn in life, Abhilash continues to build Ignite around the belief that change can begin at any stage, provided one is willing to take the first step.
www.itsgoa.com
itsgoa_
Itsgoa
Porvorim studio
www.itsgoa.com
itsgoa_
Itsgoa
authored article
Your Body Is Talking— Are You Listening?
5 Silent Signs You Need Better Nutrition Nutritionist Rajlaxmi Bandodkar explains five subtle signs of inadequate nutrition, from fatigue and poor sleep to cravings, bloating and low stamina, highlighting balanced nourishment for sustainable health. Article by: Dt. Rajlaxmi Bandodkar
Images by: Freepik
www.itsgoa.com
itsgoa_
Itsgoa
Your body is constantly communicating with you. Fatigue, poor sleep, food cravings, bloating and low stamina are often dismissed as “normal” parts of a busy lifestyle.
But sometimes, these subtle changes are signals that your body is not receiving the right balance of nutrients—or that your eating pattern needs attention.
Good nutrition is not simply about losing weight. It is about giving your body the energy, protein, vitamins, minerals, fibre and healthy fats it needs to function, repair and thrive.
Here are five signs worth paying attention to.
1. Constant Fatigue — Even After Sleeping
Do you wake up tired, feel drained by afternoon, or need tea/coffee repeatedly to get through the day?
excessive caffeine, heavy late-night meals and inadequate overall nutrition may interfere with sleep quality.
At the same time, inadequate sleep can increase hunger and cravings the following day, creating a cycle:
Poor sleep → increased cravings → poor food choices → disturbed sleep.
3. Frequent Cravings — Especially for Sugar or Refined Foods
Cravings are not always about “lack of willpower.” Long gaps between meals, inadequate protein, insufficient fibre and overly restrictive dieting can leave you feeling hungry and searching for quick sources of energy.
And remember: occasional cravings are normal. Constant, intense cravings deserve attention.
Persistent fatigue can have many causes, but nutrition is an important piece of the puzzle.
Inadequate calories and other nutrient deficiencies can contribute to tiredness.
Skipping breakfast, eating very little during the day and relying heavily on refined carbohydrates can also result in poor energy management.
Your body may be asking for:
Regular, balanced meals
Don't simply reach for another cup of coffee. Look at what your plate is missing.
2. Poor or Disturbed Sleep
Nutrition and sleep have a two-way relationship.
Poor food choices, irregular meal timings,
Cravings for Sugar and Refined Foods
www.itsgoa.com
itsgoa_
Itsgoa
4. Bloating and Digestive Discomfort
Bloating is one of the most commonly ignored signs of poor dietary balance. It doesn't necessarily mean that a particular food is “bad.” Bloating can be influenced by eating too quickly, inadequate fibre, sudden increases in fibre, constipation, certain food intolerances, large meals, carbonated drinks or other gastrointestinal factors.
Observe your body
What foods trigger your symptoms?
Are you eating too quickly?
Are you drinking enough water?
Is your fibre intake appropriate?
Are your meals excessively large?
Are your bowel movements regular?
5. Low Stamina and Reduced Physical Strength
Do you get exhausted after climbing a few stairs? Do you struggle to complete your workout? Do you feel that your physical strength has declined?
Low stamina can be associated with inadequate energy intake, insufficient protein, poor hydration, micronutrient deficiencies, lack of physical conditioning and several medical conditions.
For active individuals, particularly children and athletes, nutrition becomes even more important because the body needs fuel not only for performance but also for growth and recovery.
nutritious breakfast with coffee and fruits It is about nourishing better.
Your body needs a continuous supply of energy and nutrients to maintain:
Brain function
Muscle activity
Hormone production
Red blood cell formation
Immune function
Tissue repair
A diet that is too restrictive or lacking in variety may not provide enough of these nutrients.
Instead of asking only:
“How many calories am I eating?”
A strong nutrition plan should support:
Also ask:
Energy → Performance → Recovery → Muscle strength → Long-term health
“Am I getting enough nutrition from those calories?”
Your Body Doesn't Always Shout. Sometimes It Whispers.
You skip breakfast. ↓ Eat a very small lunch. ↓
Nutrition is not about eating less.
www.itsgoa.com
itsgoa_
Itsgoa
creating nutrition strategies that support energy, digestion, strength, metabolic health and sustainable wellness.
We listen to your body. Nourish it before it has to demand your attention. Strengthen the foundation and transform health.
Because sometimes, the first step towards better health isn't another supplement.
It's learning to listen to what your body has been trying to tell you.
planning a weekly meal plan Work continuously. ↓ Become extremely hungry in the evening. ↓ Crave sweets or fried foods. ↓ Overeat at night.
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
This isn't simply a “discipline problem.”
Your body may simply be responding to hunger and inadequate nourishment.
Your symptoms are clues, not diagnoses.
The goal of nutrition is not simply to reduce your weight.
It is to help you build a body that has:
Energy to function.
Strength to perform.
Nutrition to recover.
A healthy gut to digest.
And resilience for the years ahead.
At Arogya Vihara, We focus on understanding the individual not just the weighing scale and
Dt. Rajlaxmi Bandodkar
www.itsgoa.com
itsgoa_
Itsgoa
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 www.itsgoa.com itsgoa_ Itsgoa Goa, just 5 minutes walk from the Baga Beach.
authored article
100-Day TTC Journey Dr. Joline Fernandes shares a TTC journey centred on personalised nutrition, lifestyle support, education and accountability, helping women approach fertility with greater understanding, confidence and consistency throughout their journey. Article by: Dr. Joline Fernandes
Images by: Freepik
www.itsgoa.com
itsgoa_
Itsgoa
“Doctor, I Just Want to Know What I’m Doing Wrong”
I still remember the conversation I had with her when she first came to me.
She was trying to conceive, and like many women I meet, she had reached a point where every decision about food and lifestyle had started feeling complicated. She had been reading about fertility online, listening to advice from different people and wondering if she was doing enough.
And then she said something that stayed with me:
“Doctor, I just want to know what I’m doing wrong.”
That sentence told me a lot. Because when you're trying to conceive and things aren't happening as quickly as you hoped, it's very easy to start blaming yourself.
Maybe I'm eating the wrong foods.
Maybe I should lose weight.
Maybe I need more supplements.
Maybe I shouldn't exercise.
Maybe something is wrong with my body.
moment of comfort, rest and wellbeing during pregnancy But my first conversation with her wasn't about giving her a long list of foods she couldn't eat.
It was about taking away some of that fear. We didn't start with a “fertility diet.” I told her, “Let's first understand what your body needs.” We looked at her overall nutrition, lifestyle, daily routine, menstrual cycle and the areas that needed attention. Because fertility nutrition isn't about finding one magical food that will make you pregnant.
It's about looking at the bigger picture. We worked on creating balanced meals using foods that were realistic for her everyday life. No extreme restrictions.No complicated recipes. No expectation that she had to eat perfectly every single day. Instead, we focused on consistency.
Personalised nutrition guidance for a healthier fertility journey
And then came the part that made the biggest difference, accountability. Inside my 100-Day TTC Program, she wasn't simply given a diet chart and sent home. We stayed connected. She had regular consultations and check-ins, and we looked at what was actually happening in her day-to-day life. If something wasn't working, we adjusted it. If she was struggling with a habit, we worked through it.
www.itsgoa.com
itsgoa_
Itsgoa
If she had questions, she had somewhere to bring them instead of turning to Google and becoming even more confused. Slowly, I saw something change. It wasn't just what she was eating. Her confidence changed. She started understanding her body instead of constantly questioning it.
At one point, she told me, “I feel like I finally know what I'm supposed to do instead of trying something different every week.” And then came the message I will never forget. She was still within her 100-day journey when she reached out to me with the news, “Doctor, I’m pregnant.” I remember how special that moment felt. After all the conversations, the questions, the small lifestyle changes and the work we had done together, receiving that message was incredibly emotional. She had conceived during her 100-day journey with us.
Now, as a nutritionist, I want to be very responsible about how I tell this story. I would never say that our program caused her pregnancy. Conception is complex, and there are many factors involved. But what I can say is that during those 100 days, we worked on supporting her nutritional health, lifestyle and overall wellbeing while she continued her fertility care. And she felt more informed, supported and confident throughout the process. Her story is not about a magical food.
Personalised nutrition, lifestyle support, education and accountability, one day at a time.
And sometimes, in the middle of that journey, you receive a message that makes all those little steps feel even more special “Doctor, I’m pregnant.”
(Individual experiences vary, and no nutrition program can guarantee conception. Fertility nutrition should complement, not replace, appropriate medical evaluation and treatment.)
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
It isn't about a miracle supplement. And it isn't about a perfect fertility diet. It's about what can happen when you stop approaching TTC with fear and start approaching it with understanding, structure and support. Because when a woman tells me, “I just want to know what I'm doing wrong,” my answer is often, “Let’s not start by assuming you're doing something wrong. Let's start by understanding what your body needs.”
That's the philosophy behind my 100-Day TTC Program.
Not restriction, Not fear, Not quick fixes.
Dr. Joline Fernandes
www.itsgoa.com
itsgoa_
Itsgoa
www.itsgoa.com
itsgoa_
Itsgoa
I t s G o a’ s E - M a g a z i n e s
Advertise
With Us For more details Contact :
+91 9370502124 / +91 9209005127