• Resolve to Be Fit in 2018

    by Nivedita Dempo

    The countdown has begun. It seems like it was just yesterday when I opened my fitness centre, Studio 101. On January 15, 2018, Studio 101 will complete seven…

    Read More

  • Survive the Holiday Season

    by Nivedita Dempo

    Waist management during the Holiday Season This year, when your social schedule begins to expand during the holidays, your waistline doesn’t have to.During the holiday season, most people…

    Read More

  • Exercise, Nutrition and Diabetes

    by Nivedita Dempo

    An alarmingly increasing number of Indians are being diagnosed with some type of diabetes, or high blood sugar. As we continue to consume too much food and

    Read More

Be S.M.A.R.T. when setting your New Year fitness goals.

Are you one of those people who resolve to get back into shape every time the New Year comes around—but for some reason fail to accomplish that goal every year? If so, you may need to set up SMART goals to make them more effective. Read More

Beat the post Christmas blues – Tips to lose that festival weight

Post Christmas and New Year’s Eve, you are often left wondering how to get back in shape. Your top priority is to undo the damage caused by the partying and binging during the festive season.

The post festive blues bring with it undesirable weight gain, Read More

Goa’s Bounty: Sweet Potatoes (Ipomoea batatas)

Sweet potato is a starchy root vegetable that is considered as one of the most nutritious food. It is a rich source of dietary fiber, antioxidants, vitamins and minerals.

Sweet potato is one of the richest sources of beta carotene and vitamin A amongst the root vegetables. Read More

Delightful Recipe: Sweet Potato Salad

Soft sweet potatoes, juicy apples and crunchy capsicum provide an exciting mix and match. Read More

Also Read

Fact or fiction?
You should lift weights quickly to increase the burn.

FICTION: You should lift weights quickly to increase the burn. FACT: Though it may seem counterintuitive, the opposite is actually true.

Fact or fiction?
Nuts are fattening, you should not eat them if you want to lose weight.

FICTION: Nuts are fattening and you should not eat them if you want to lose weight. FACT: In small amounts,

Spice highlight –
Pepper corns

Locally known as “Kali Miri” HEALTH BENEFITS Black pepper corn is a common spice used in Goa. Black pepper is known

Exercise of the month –
Lateral resistance band walk

Target Body Part: Glutes and outer thighs Equipment Needed: Resistance Band Step 1: Place a 20 inch band around your