PTW: October 2013

HUGH JACKMAN SHARES HIS TIPS ON GETTING WOLVERINE-FIT STRUGGLING TO GET UP WITH THE SUN? TRY THE BREAKFAST RECIPE INSIDE TO KICKSTART YOUR DAY INTERESTED IN VOLUNTEERING OVERSEAS? FIND OUT WHAT’S INVOLVED AND WHY YOU SHOULD DO IT

Oct 2013

Half Way There

Welcome to the second issue of PTW Mag-

azine. We hope you enjoyed the first issue and can use the second one to build your knowledge about health, fitness and the world with our second issue.

In this issue we will go into more detail on medical health as well as different ways to stay fit and active. Feeling stressed and tired? Have a read of our article on meditation and the scientific reasons for why it can help strengthen your mind and body together.

Since the last issue, we have had our 1000 Steps (Kokoda Memorial Track) Workout which was very successful and enjoyed by all who came. Thanks to all who made the trip out, and up the mountain. It is a tough climb but the team managed it very well together.

We also had our first Trivia Night in Melbourne which was very well received by our members and supporters. The winners of the Melbourne Trivia Night was “The Corner Table” who won the prize consisting of free movie tickets to any Village Cinema, courtesy of Village Doncaster.

Special thanks to Jay Himat, Navpreet Randhwana, Karan Kapadia, Chandani Lodhia, Nikhita Himat, Manish Sundarjee, Nikhil Sanghvi and Ranjana Lodhia for organizing and helping run the trivia nights in Melbourne and Bendigo.

As we come into the end of the year, we are also coming closer to the end of our fundraising for India and Kenya. So far we have raised over $2000 and closing in on our target of $4000.

With the end of the year coming closer, so too does the summer and a great time to start getting fit and healthy outdoor.

Our final fundraiser for Kenya and India will occur in December at Sorrento Beach, and will be

our final ‘special’ for the year. We hope that you can make it on the day as a day to celebrate the efforts you have all made in coming to the classes and supporting Project Third World throughout the year. After the Beach Special, we will be deciding on a new Project and target country/ countries to raise money for.

Next year we will also be following on from the Melbourne Urbanathlon and taking on Tough Mudder on Sunday 28th of March. For more information on what is involved and how to join our Project Third World Team, please visit our Facebook page event at www.facebook.com/ projectthirdworld or email us at projecthirdworld@gmail.com.

Oct 2013

-Project Third World

Oct 2013

Hugh Jackman learnt a thing or two about getting into animalistic shape, and certainly showed it in his recent movie “The Wolverine”. Now he’s letting everyone know how to become the animal.

Oct 2013

Hugh Jackman is probably the crown

jewel of Australian cinema at the moment, and with good reason. With his acting career starting around 1994, he slowly moved his way into Hollywood and in 2013, he is now one of the most recognized celebrities on the planet.

Without doubt, the role that has made this humble, gentle and down-to-earth Australian into an international superstar is that of the short-talking, rough and built ‘Wolverine’ and now hold the record for most movie appearances as a superhero character, playing the role 7 times.

Coming into what might be Hugh’s last stand as the animal, he shares a few tips and hints about keeping fit and keeping healthy for his job, and for his life: Hugh believes the way you want to look and live is roughly “70% diet and only 30% training”.

This doesn’t mean you should take the training lightly. “When you train, you have got to train hard; but if you don’t eat right, none of it matters”.

Jackman likes to start off his mornings with a protein-based breakfast. “If you start with carbs at the beginning of the day, you immediately spike your insulin levels and then you’re fighting it all day. At the beginning of the day you can easily start the day with a little bit of egg whites, some chicken and spinach which will make you feel good throughout the day”. It’s not only what you eat that matters, but how you eat that matters too.

“You should eat small meals, but regular meals.

“Don’t ever feel too full or too hungry”.

So that’s 70% of his physique covered, what about the other 30%? To get into the shape he needs to for Wolverine, he goes into the gym for 1hr a day, for 5 days a week and goes in hard and fast, but it doesn’t matter what it is.

“It could be playing tennis, it could be going for a jog, it could be working out, it could be yoga. It doesn’t matter what it is”.

Even though he might be putting the claws away after his next movie “X-Men: Days of Future Past”, Hugh feels that staying in shape and staying healthy will always be a part of his life. “I used to do it for work but now I do it anyway because I think it’s a good example to set to my kids”.

Having said that, Hugh understands just how important it is to sometimes take a break, and let your body and mind rest. “One of the really underrated things about training is that it is nearly impossible to keep pushing yourself for long, long, long periods of time. If you’re hitting it hard in the gym and training for weeks on end, every 6-7 weeks have a fun week. Go swimming, play a game of tennis, or something else that you enjoy doing and hit it at just 75%”.

When it comes to the mental side of things, The Wolverine also feels that it is important to stay determined and disciplined. “I’m a big believer in staying healthy and not having excuses like age. There’s really no excuse for any of us to live at our best and feel at our best”.

Chirag Lodhia

(Source: © Men’s Fitness Magazine 2013 Weider Publications, LLC, a subsidiary of American Media, Inc. ) Oct 2013

Don’t like long workouts? Tabata training methods might be a good option for you With a hangover or not on Sunday morning, Pro- decided to conduct a study to compare the results of ject Third World’s hour of training is not an easy one to get through. Often, I see myself pale and distressed at quarter to 10 wondering why I should even turn up. The workouts are hard, at high intensity and with very few breaks; or at least you can choose it to be as such.

I was sitting with a friend the other day when he was questioning the workouts I do on these ‘grueling’ Sunday mornings. I told him, “It’s pretty simple.

It’s hard, high intensity and with very few breaks”. He replied saying, “similar to a Tabata workout?” I confidently nodded with a somewhat confused expression and bluffed with “yeah... similar to that mate.” Moments after hearing the word ‘Tabata’ I started to question this new workout view, as my understanding of what I was really doing on a Sunday morning didn’t seem accurate and there is no worse feeling than doubting yourself in an area you believe you’re an expert.

moderate intensity training with high intensity training.

Moderate intensity training incorporates activities such as long distance jogging, swimming and distant walking. High intensity training incorporates activities such as push-ups, chin ups and sprints – with little to NO rest in between sets. The results came through pretty clearly after Mr Tabata had conducted a few tests. Athletes training in high intensity interval training improved both their anaerobic and aerobic systems. The athletes who did the moderate high intensity training only improved their aerobic system and had very little increase in their anaerobic system.

Below are three reasons as why Tabata training is more effective than other forms of exercise:

I soon went home and Googled ‘Tabata.’ After a few attempts and smart-aleck Google questioning ‘did you mean…?” I clicked on the first link I saw. I read, watched videos and understood what the hell I had been enduring all these Sunday mornings.

After hours of research I found out a Japanese scientist named Izumi Tabata was the mastermind behind my sore body and cramping calves on a Monday morning. Mr Tabata and few of his fellow scientists

1. Time Moderate intensity exercises such as jogging and swimming can take time. Because it takes time, you’ll have to work longer and harder in order to see results. Tabata training is of high intensity and has the ability to increase your metabolism and heart rate in a matter of seconds, whereas moderate intensity exercise can take up to 30 minutes to get your heart rate to a certain level.

Oct 2013

work out for 4 minutes and have a break, rest for one hour and fifty six minutes; but ensure when you work for those four minutes, it’s the hardest work you’ll ever do.

2. Losing Fat Moderate intensity exercises such as jogging is a longer and slower way to lose fat. In order to lose fat while jogging you have to wait until your body can get into the fat burning zone (which is when the heart rate is at a high level). Tabata on the other hand is high intensity, so your metabolism will stay at a high not only during the workout, but after the workout as well. This means that your body will be burning fat even when you aren’t doing anything.

Tabata training is a form of high intensity interval training that offers greater health benefits than most traditional cardiovascular exercises. Its time efficient and can fit in almost anybody’s training program despite your goals.

Your Project Third World classes are carefully thought through, incorporating a high intensity workout to allow for all sizes and ages. * Note – Project Third Worlds training programs incorporate Tabata training. Clearly and thankfully you are NOT spending $1 a minute on your workout and getting told to leave after four minutes. The exercises, minimal breaks and high intensity routines are a part of a lengthier workout that uses Tabata methods to help improve balance, fitness and strength and the workout ensures that you can go at the pace that you are capable of regardless of your fitness levels.

3. Aerobic and anaerobic benefits Mr Tabata, as mentioned before ‘conducted a test.’

Here is the test. The first group was ordered to train in moderate intensity exercises at 70% lasting an hour for each training day for five days a week for a total of six weeks. The result from this group was that their aerobic system improved, however their anaerobic system improved little to none. The second group was ordered to train 4 days a week for a total of 6 weeks at a high intensity (170%) each training day lasting 4 minutes. The results of this training group was that they increased their aerobic system much more than the other group and that they had a 28% increase.

These three factors are crucial in almost all healthy individuals lifestyle. They are all areas one wishes to improve. So instead of jogging for two hours a day,

Basic outline of the Tabata training method are as follows: • 4 minutes long (whole Tabata Session) • 20 seconds of intense training • 10 seconds of rest • Total of 8 sessions or rounds Repeat! 

Oct 2013

-Jay Himat

Shahil Lodhia may not be a teacher by profession, but that didn’t stop him from changing the lives of many children in the provinces of Nepal through education. He shared his experiences with PTW to give an idea of how you can do the same.

With a stunning view of one of interesting, HIV/AIDS. VSO, an block as, in most aspects in life, London’s future icons, The Shard, eye balling me as I sat motionless in a daze on my bed. I had just finished my role at King’s College Hospital, and having conquered the dreaded exams required to have a fun-filled life as a pharmacist (please sense the sarcasm), the realities of life were starting to dawn upon me. The long hours, the daily travelling, the responsibilities, but most of all the requirement to actually find a job. Was I ready to enter the world of an adult and the mundane tasks that accompany such a title? The answer was simple: NO! This was the excuse I needed to fore fill an ambition which had been boiling up inside of me for sometime.

If you asked 100 charity workers between the ages of 18-25 why you are doing charity work, the most common answer would be “to help others”, and everyone nods their head in pre-emption of an obvious answer. However, that urge to do something for someone else was the catalyst for the start of a journey that spanned over 6 months.

organisation that provides an opportunity to make a difference in a variety of countries around the world and as part of numerous projects, instantly jumped out at me. In reality I was not expecting to get asked for an interview or even hear back from them knowing how many candidates would apply for a few hand picked places, and so to be frank, my application was a half hearted attempt of making me look like an angel. A month passed from that day and I received an email congratulating me on a successful application which had resulted in me progressing to the interview stage. My half hearted attempt must have obviously been natural passion which at the time I had not realised as it had worked in getting me a step closer (or maybe I am just amazing at portraying myself as an angel).

Fast forward 2 month later, (it is safe to say the interview went well as otherwise this would be an incredibly short article) I receive another email from VSO, informing me of their decision to send me Nepal. I was a little shocked as With little prior knowledge of non- to my original aim was to work with governmental organisations, I em- HIV/AIDS and this would barked on a search for a charity certainly notpatients be the case in Nepal. that would enable me to aid in a This was not a major stumbling field which I found educationally Oct 2013

adaptability is the key, and in this case I was simply grateful to be given an opportunity to have an impact on a handful of people and to help in a field which would have an impact on their daily lives. Before we set off, we were required to carry out a fundraiser to provide funds for various aspects that VSO engage in with an aim to raise £800. The generosity of all the people I knew was heart warming as instantly donations flooded in from family and friends, every donation however large or small was greatly appreciated. The support from my family was overwhelming with a special mention for my uncles and aunties dotted around the world in Uganda, Kenya and Australia who always kept on top of proceedings.

So the day had finally arrived. I woke up with a blistering hangover, blissfully relaxed about the fact that I will soon be meeting up with a group of complete strangers who will become my adopted family for a period of 3 months. As my head started to become less clouded by the hangover it suddenly hit me as if I’d just walked into a glass window that this will be the biggest experience of my life to date.

The first two weeks of the adventure started by learning Nepalese, so we could attempt to “effectively” communicate with the local people. We were based in the capital of Nepal, Kathmandu.

It was a vibrant city which was densely populated and filled with motorbikes and cars, with the buildings varying from some what modern structures to shanty towns, all encapsulated like a caldron by mountains that tower over all in sight. Up till this point, it was just 12 volunteers from the U.K who had met and lived together, however just before we were due to set off to our village where we would spend the remaining time, we were introduced to our Nepalese counterparts. As the U.K volunteers sat in a circle awaiting their arrival, one by one they dribbled in a stark contrast to us, they were shy and reserved, a general trend found throughout the population of Nepal. I soon realised due to my Asian looking appearance compared to all the other U.K volunteers, that our new Nepalese friends had mistakenly thought I was Nepalese. This issue proved to be a running theme throughout my stay, and I can’t say I was disappointed as it saved me a lot of money, as I was exempt from inflated tourist prices. The next day we embarked on our journey by coach on a gruelling 6-8 hour road trip, to our destination Lamjung, located at the base of the Himalayas, meandering our way through mountains, mesmerised by the breath taking scenery known to be some of the best in the world. The journey was a complete turn around from the previous day when we had met our counterparts.

The U.K volunteers were a little worse for ware after a big night out in Nepal and with dark circles under the eyes of many we sat motionless in a daze wishing we could be curled up in a nice cosy bed, the Nepalese volunteers however, were all fresh faced singing balls of joy with each of them taking turns to sing their favourite tunes, it became obvious that a lot of them and I mean a lot of them loved Gangnam style. Arriving in the province of Lamjung, we were

all due to reside together for at least one week, so we could learn about what out role was in the community where we were stationed at and how we will have an impact on the people. It fast became apart to me that agricultural education was what we were here to teach. With very little knowledge in this field we spent the week listening to hours of lectures from experts in various fields related to agriculture. The week past by in a flash and by now the group had already formed a close bond. On Sunday night we were informed that the next day we would be moving to our host homes, where we would be staying

Oct 2013

for the remainder of our trip. This was a huge deal to us as we were going to be split into pairs so that each U.K volunteer would have a counterpart who they would live with. Each pair was assigned accommodation however the distances between one pairs home to another pairs home varied greatly and it became obvious due to the large distance which was up to an hour and a half by bus that many people would not get to see each other often, whilst others would see each other daily. As we began our journey dropping off pairs to their new home, it became obvious that the accommodation varied from one town to the next. The

apprehension grew as one by one pairs were being dropped off, with their host families beaming smile welcoming them with open arms.

With everyone now gone, and only 2 pairs, mine and my counter part along with another pair still to be dropped off, we suddenly stop in a village named Paudi. We get instructed that the bus cannot drop us to our home as it is across a river, which has only one foot bridge to cross it. With our massive bags eloped over our shoulders the four of us walk down a mud ridden pathway to find the bridge we were told to cross. It became apparent that this was not just a small bridge to cross a small river, it was a rickety bridge that spanned 80 metres long in order to cross a thunderous, wild river that would mean certain death if you fell into it. If that was not

daunting enough we then had to climb through a forest in pitch darkness whilst following a narrow pathway, which if strayed would mean plummeting into that river. After 40minutes of back busting pain and anguish we had finally reached our new home, Sarrvodaya- a Hindu ashram. Far from the reception that the others received we were made to search for our rooms due to the fact there was no-one around, what seemed to us like a building in a field. As the four of us inspected our new homes, we soon realised there was no electricity or water, at that point the realities of this trip smacked

me square on in my face. Enduring a sleepless night due to the extremely cold temperatures that we faced, I woke up the next morning to finally meet our family. This was not a normal Hindu ashram, it was one for elderly people who were deaf or dumb. This in itself was a great privilege as it enabled me to learn to communicate in a language which id never had to previously. As days past we adapted ourselves to learn to live within the environment, the lack of water was easily compensated for by the incredible river that past below us, which provided us easy access to water to shower with.

The lack of electricity due to power shortages was easily dealt with by occupying myself with novel concepts for me such as reading story books, which I previously would never have dreamt of doing in my spare time. I would also go for runs, as this was the most ideal location to take in the views and inhale the unpolluted air, something which I had never experienced before.

after 25 screaming children on her own. That proved to be the catalyst to aid us to get freedom in the school to take classes with pupils, as word spread within the faculty that we were able to take the kindergarten class with fun and enthusiasm. Over the next couple of weeks, we taught various age groups about health issues related to smoking, drinking, alcohol and sexual diseases, with the younger students we taught them English as well as basic hygiene issues, like washing hands and using rubbish bins. We carried out eco projects to help improve the school environment, by organising events such as litter picks and school gardening, all of which was organised by our eco friendly club which had been started from scratch that consisted of 30 boys and girls of various ages.

The school embraced us and were so honoured to have someone from the U.K that they allowed me to referee the school football final, which was great apart from the interpretation of the football rules in Nepal seems to be vastly different from that in England, causing Finally the day had arrived, what some controversial moments, lets we were here to do, we were as- just say I was lucky to be alive afsigned a school with our working ter that final. counterparts. Our school was a 20 minute bus ride away, but that was Within the community we were an experience in itself, people were hanging off the side of the expected to carry out various tasks bus, sitting on top of the bus and regarding teaching local villagers shouting at one another to squeeze about how to maximise their crop into non existent spaces all while yield in there “kitchen gardens� traditional Nepalese music bel- this is another way of saying their lowed out. Arriving at school we land behind their houses. This introduced ourselves to the head- seemed like a somewhat pointless master, by the lack of interest he task to myself as they had more knowledge on that subject then paid to me I assumed he just thought I was a shy Nepalese vol- myself, as we were only given a unteer due to the lack of conversa- two week induction on the subject, tion I had with him, however, once compared to a lifetime of farming. again he was taken back by the However where we did make a fact I was a U.K volunteer. The huge difference was with our organisational skills of the Nepa- health camps, these were set up in lese people are renowned, as there a centralised location, within a is nothing like organisation. So specific community setting. At the initially we wondered the school health camps we brought together introducing ourselves to the pupils, a number of specialist doctors and using my various expertise with and then realising we were not achieving much on the first day, regards to medications, we aimed we spent the rest of the day play- to treat as many patients as we could, on the days of the health ing in the kindergarten as their teacher seemed fed up of running camps. People travelled from Oct 2013

miles down the mountains which surrounded the central towns where the camps were held to be seen by these doctors as it became the only source of healthcare these individuals had access to. There were some hugely successful stations at the camp none more so than a lecture given by two exdrug addicts to the younger members of the community. One of the former addicts was a VSO volunteer who was a very positive individual and extremely inspirational, his name was Sujan, and over the months that I was in Nepal he became a very close compatriot who constantly entertained me with mainly comical stories and occasionally serious one’s too about his life and the mischief he got up to.

The other former drug addict was just as inspirational, as due to his drug use he had contracted HIV. His story was a common example of what has become a big problem with young drug users in Nepal.

The unique experience of being in Nepal was made that much more exciting by the fact we were due to spend Christmas and New Years there too. By this point in the trip strong friendships had been formed and the feared thoughts of being away from home during such a big occasion were soon forgotten as we were taken on a weekend trip to a town called Bandipur, where a

special Nepalese cuisine was made for us on Christmas Eve along with a bonfire. After a big night of celebrations we went on a sightseeing expedition to see the largest caves in the continent of Asia, known as Siddhi caves. They were vast and expansive with humid conditions inside which at times became narrowed to the point where only one individual could shuffle past the condensed rocks.

After the festivities were over, we were back to our usual routine, back to school and the community.

Everyday aiming to achieve something better than the day before.

For the remaining two months we carried out our roles as part of our daily lives integrating into the community as one of their own making friends with local market store owners and local pupils. One of the most touching moments, would have to have been when we were invited as special guests to the wedding of a store owners daughter who we had become very close with during our time there.

Me and another volunteer were introduced to the mass gathering of people as the brides’ brother and sister, also receiving special food reserved for the family only, which was a very nice and grand gesture.

Three months after arriving in Nepal, the time had come for us to leave. It was not just the country we were leaving behind, but the vast number of people we had interacted with and had been so warmly accepted by. The people we would miss the most were undoubtedly our Nepalese counterparts who had become like brothers and sisters to us, after an emotional farewell we began our journey back to London to bring the adventure to a crashing end with a solemn flight home and a lifelong memory of all we had achieved out there.

Shahil Lodhia, Pharmacist and VSO Volunteer

Oct 2013

Spring Time for some means better weather, longer days, blossoming flowers and colourful gardens, but for some, it means runny noses, sneezing and even headaches. What exactly is ‘Hay Fever’ and what can you do about it?

It’s that time of year again, the endless sneezing, run- washing away pollens that remain stuck to the hair ny nose and itchy eyes that never seems to end, yep and skin. Pollen counts are also often forecast on telit’s hay fever season! evision and in the newspaper, so keep an eye out for them!

So what is hay fever? Hay fever, otherwise known as allergic rhinitis is an allergic reaction. Your nose Despite these measures however, often treatment acts as a filter, designed to trap dust, pollens and oth- with medications is necessary. The most common er microscopic particles from entering your lungs. In and easily available treatment is antihistamine tabsome people, the immune system incorrectly identi- lets, such as Zyrtec, Claratyne or Telfast. These are fies these otherwise harmless substances, in particu- effective against many of the symptoms of hayfever, lar pollen, as dangerous. This triggers a significant such as itchiness, red eyes and a runny nose. immune response, causing inflammation and mucus production in the nasal passage and subsequently the symptoms of hay fever.

There are also some medications that provide targeted relief for a specific symptom. For red eyes that don’t resolve with antihistamine tablets, there are The common hay fever symptoms include: antihistamine eye drops available at your pharmacy.

Similarly, for a runny nose that won’t quit there are Sneezing two types of nasal sprays available to help ease conRunny or stuffy nose gestion: antihistamine nasal sprays, such as Telnase, or steroid nasal sprays, such as Rhinocort, NasonItchy eyes, nose and throat ex or Beconase.

Red, itchy or watery eyes Headaches All these medications are available over the counter Fatigue without prescription and have minimal side effects, but as always, discuss your selection with your pharmacist.

There are two principles to combating hay fever; 1) Controlling your environment to avoid expo- Also of note, those who suffer from hay fever tend to sure to pollens in the first place, experience other ‘allergic type’ reactions such as 2) Antihistamine and/or anti-inflammatory medica- asthma, eczema and sinusitis, and it is important to tions. also treat these conditions appropriately.

Unfortunately controlling your environment is much easier said than done. Even if possible, strict environment control rarely eliminates symptoms entirely, but there are some simple steps you can take to help. Pollen counts tend to be especially high on dry, sunny and windy days during spring, so it is recommended to limit outdoor exposure during this time. This also includes keeping windows and doors closed, and using recirculating air mode in your car. Taking a shower after outdoor exposure can also help by

Hopefully this information can better equip you to manage your hay fever so you can enjoy this upcoming Spring! Of course as always, if your hay fever persists despite these measures, we recommend you see your local doctor.

Oct 2013

-Lauren Simionato, Medical Student

Cricket: Australia’s favourite summer sport is a fun and rewarding way to get fit and active. Find out how you and you can get involved in your area and what health and fitness benefits come with it Gone are the days where cricketers drag their feet from one end of the field to the other; essentially lazing about. With the advent of Twenty20 cricket especially, crickets have to be electrifying in the field, and strong as an ox to clear the boundary. Regardless of what people say, cricket is a demanding sport, both physically and mentally.

As for the physical aspect goes, cricket is not a continuous steady state sport. Throughout the day’s play, you alter running speed and have different intensities throughout. You also have to adjust your strength in various parts of the body, so that you can smash a six, but also guide a ball with a deft touch for four. Interval training and improving core body strength are essential so that you can last There are three forms of cricket. the entirety of match. Fast bowlers Twenty20, which lasts 3 hours; 50- require interval over cricket, which lasts 8 hours; and Test match cricket, which is played across 5 days. Most of the time, you are out in the field, trying to chase that ball from going for a four, or running in to get that run-out. And when you are batting, you want occupy the crease for as long as possible, and accumulate your runs, but at a decent rate as well. The par score of 180 in a 50-over game is no longer acceptable in international cricket, and has now sky- training, because even though they rocketed to in excess of 250. Men- may cover 10km in a day, they tally, especially when you are bat- need the strength and stamina to ting, a brief lapse in concentration, bowl a quick spell at 110%. As far and you could be heading straight as batting is concerned, it is not back to the pavilion, so it is im- about the strength of each muscle; portant to disregard any distrac- and if someone’s biceps are bigger tions. Some people thrive on the than their head, it does not mean aggressiveness from the opposi- they can hit sixes all day. Playing tion, and subsequently perform excellent cricket shots is all about very well, whilst others take the coordination and timing, and conrelaxed, calm approach and try to sequently, it is about training your not get caught up with the opposi- movements. So, if you think you tion’s sledging. If you are mentally need more power to become a there, you have done half your job. Twenty20 specialist, do whole Oct 2013

body strengthening exercises with weights and medicine balls. Ultimately, it is all about training your movements, and with that the muscles will take care of themselves.

Nowadays, most cricketers appear very fit; they all throw themselves around in the field. They seem to have done their stretches, or else after every single dive to save that boundary, they’d be coming off injured. The easy one run is often converted into two, and nowadays age does not seem to be an issue.

Australia’s Michael Hussey, who is around 38 years of age, can even put some 21 year olds to shame in terms of their fitness. Playing cricket will allow you to work on your concentration with the ability to focus for long periods of time.

With short bursts of sprinting, it will also help in your fitness, however it would be wise to do interval training, as well as improving core body strength and movement training, prior to game day.

For those wishing to play cricket, given that the season is about to commence, visit your local club, or visit http:// www.playcricket.com.au and they can assist in finding a cricket club in your area!

-Karan Kapadia

Spring and summer are great times to get up early and enjoy the sunrises if you have the energy. Try out this breakfast recipe and lunchtime soup recipe for a healthy and beneficial start to the day so you can make the most of the good weather.

Oct 2013

Beat The Traditional Breakfast

Did you know the need to have cereals and toast for breakfast is a western marketing plan! Tell me which Asian country has toast and cereal for breakfast?

So here I'm introducing you to a non carb loaded breakfast which will also keep you full!

Ingredients (2-3 serves) 1/2 green apple 1 level tbs of raw cacao 1/2 tsp of vanilla bean paste 40gm dates 40gm almonds 100gm yogurt Roughly cut apple into small pieces Add almonds, dates, caco, apples into a food processor and chop roughly.

Pumpkin Soup: The Fail-Safe Option

In these cold winter months soup is not only warm and cuddly but also satisfying.

This soup has no nasties! So feel free to indulge.

Ingredients 1/2 onion 1 clove of garlic 2 tabs of homemade stock 400g of cubed pumpkin (mix of grey and Kent pumpkins are the best) 1 small sweet potato Water (to cover pumpkin) 1 tab olive oil SautĂŠ onions and garlic in olive oil until translucent.

Add pumpkin and sweet potato and cook off slightly Add water till pumpkin is covered. Add stock and bring to the boil.

Bring to a simmer for 10-15 mins.

When pumpkins are soft, off soup and allow to cool slightly.

Blend together. If you have a food processor, transfer soup and blend until smooth.

For a twist, add a dollop of Greek yogurt.

Oct 2013

Many people know him and Project Third World from the constant spamming and advertising he does, but not many people understand what Chirag Lodhia is trying to do. I decided to sit down with him one night and find out exactly what Project Third World was all about.

What made you think of Project Third World?

The idea has always been in my mind since early high school. I tried working with different things such as World Vision and Oxfam but I didn’t feel like I was helping. I didn’t take pleasure in simply giving money or from saying that I do charity work and I felt like I could do something more valuable. I also wanted something more than just a fundraiser, but also an idea and an image that would become a symbol for action, lifestyle of health, fitness and education. I wanted something that didn’t just give to those who needed it, but also the people giving. I wanted something that was always fun and enjoyable all the time for those involved, was hands-on, direct, easy, simple, fool-proof and something that people can look forward to being part of and welcomed, regardless of fitness levels, health, gender, race, religion, age and so-on. I thought the only way of doing that would be do something of my own initiative because there was nothing out there that really incorporated all these aspects.

You chose health as the main idea behind Project Third World. What made you chose health over something else?

I don’t see health as being the only importance. I just felt other areas were already being covered well and truly by a lot of other organizations. I thought I needed to do something different that I really believed in and could utilized the skills and knowledge I already have. Health itself isn’t

really touched on in this manner and it’s something that every person on the planet needs, whether that’s first, second or third world.

Health incorporates aspects such as famine and medicine and wellbeing, so it opens a lot of doors. It doesn’t require much money or funding to be healthy, as my classes and magazines try to show.

Not only that but I genuinely feel that health and education are the two main foundations to life and happiness. Health and education is something that third world countries and first world countries suffer in their own ways and so, everyone can benefit from it. I thought the idea of us improving our health and education to consequently improve the health and education of third world countries was simple and unique. I still think 40 hour famines etc once a year are good because it helps you to gain a bit of understanding for the plight of those we are helping, but it’s not something that people can do every week, and I wanted something that was continuous and embedded into people’s living, rather than a special event.

How have you been able to spread the word about Project Third World?

I started two years ago when I trialed the idea before my Fiji campaign which was through Facebook. Facebook is the best way of spreading the word just because of the mass it reaches, but back then it was only about 100 people or so who noticed. After really creating this idea of “Project Third World” and separating it from myself, and exOct 2013

panding through word of mouth and the through our Facebook page, it was more about trying to get friends and friends of friends to network before it draws attention on its own. It’s easier to convince a person you’re up to no good, it’s much harder to convince them that you’re trying to help them, so word of mouth is the only way people trust and believe in the project.

Who has helped you the most along the way?

Many people, but my family has been the most important and useful help. They’ve help me at every level. They’re always willing to fund areas of improvement as much as they can without hesitation, which is certainly not cheapespecially flights to Africa and India. I don’t let them pay for the volunteer fee when I go overseas as it becomes a lot of money that they shouldn’t have to pay, even though they want to. Eventually I’ll need to find a way to minimize the costs involved but until then, my parents always say they’ll get me where I need to go.

Mum, dad and my sister (Chandani Lodhia) are always trying to push Project Third World and make it better and better. My friend Jay (Himat) has been a massive support and help; he actively pushes to get involved as much as he can outside the fitness classes and puts his hand up to help and also sees the importance of health and education in a realistic and objective manner like myself. Since the beginning of the year, people like Lauren (Simionato), Nikhita (Himat), Navpreet (Radhwana), Marcus

(Stirling) and Karan (Kapadia) are always making a great effort to be there and do their bit helping out as much as they can, also by bringing more people to the classes. I’d say Karan was certainly a very important part of the fitness classes when it started as he always made a good effort to come and support the cause when not many others did. Since she started, Lauren (Simionato) has been the most committed member and is slowly playing a bigger role in PTW. Marcus and Navpreet have both been Bendigo’s most committed, and they have all been extremely motivating for me, and you need people like them who give Project Third World a priority. My two friends Sath and Tahmid were the first two people who gave me a chance, in terms of coaching their fitness, whilst others remained skeptical of my abilities, so they were instrumental in giving me a step to start up the fitness component. There are many other people who deserve a proper mention like my new editors of the PTW magazine, so it’s hard to single out people as to me, every single person who contributes is crucial and everyone has their own unique way of helping and give something different to PTW which is essential. To me every person counts and in time I will get around to thanking each of them personally and hopefully create results that match their efforts. I also hope that everyone who helps does it for themselves and for the cause, rather than doing it for me as that was never the objective.

Why should be people donate to Project Third World over other charity organizations?

People have their own preference as to what they feel more comfortable donating to and what they feel is important. I don’t believe people should just donate to us. I believe that other causes are just as important and are areas that people have personal connections with. The only thing I can say that separates us from other organizations is that we try to create an actual lifestyle of getting

health and donating a little bit each week and every dollar literally goes to the people we are trying to help and we aim to spend the money as effectively and economically as possible. Other larger charity organizations put a huge amount of one-off donations towards paying employees and a lot of money is burnt through administration. We are doing ours completely non funded and nonprofit and voluntarily, so every single dollar that comes in goes directly to where it is needed. We keep a complete track of every cent coming in, who/where it comes from, and every cent going out and where it is spent on. We are also going to be opening up our doors to suggestions from our supporters and followers as to their own views on which country the money should go towards, and I don’t know many organizations which do that.

So where exactly does the money go? That $4 every week?

I accumulate all the money. Then when I go to the project country, I go to their educational environment and see what they have and what they don’t have. If they are with no tables and chairs; the money will go towards funding a more established classroom by purchasing table and chairs for the students. Text-books, computers and reading writing utensils, might also be something else I look into. I’ll buy everything I need from the country I help in. I prefer to see things for myself and discuss with the people of that country/place where the money needs to go, rather than donating items that the country may not need, or just give money and hope that it is spent effectively. We directly identify where funding is needed and donate there-which is why I, or someone will always go to the country/ place where the money is going and ensure that people are benefitting from our work and money.

The money is only half the aim; giving time is also essential, which is why I go to the country and help through education.

Final question, what is the fuOct 2013

ture plans for Project Third World?

I definitely want to expand it to more than what it is and involve more people globally. I want to get a group of reliable people helping to manage different aspects of it. We’ve already got our main fitness classes on Sundays and Wednesdays, but depending on people’s feedback, we will try to improve range and accessibility. I think health and fitness will always be the main form of fundraising but we are also looking at educational events, such as trivia nights. The magazine will also be another form of information delivered to the people. Hopefully as it grows, more volunteering occurs, not just by myself but also by others interested in the whole concept and we find more people who want to actively push Project Third World and it’s objectives.

Hopefully we can find 3 or 4 places around the world over the next 5 years where we can have funds and volunteers going to on a continuous basis so that there is continuous work and progress happening and is a life-long change and not a one-off event or donation. It all really depends though on how many people believe in PTW and how many people actively want to get involve and actively want Project Third World to be something prominent in their lives. It’s hugely ambitious, and is heavily based on trying to get as many people on board to believe in an idea that hasn’t been made before and continuously take action themselves.

I like to take things very slowly, simply, and one step at a time so that it stays stable and functioning but I always like to keep moving to greater and better places.

Thanks for your time, and we look forward to seeing Project Third World grow.

-Jay Himat

Whilst the world’s politicians fight to be viewed as right in their stance on the Syrian Crisis, Syria’s forgotten children sink further and further down into a fight for survival Oct 2013

It has taken two years for Syria to take centre-stage in the media.

This is probably because up until now, America (and therefore, for some reason, the rest of the world) has not shown much care or interest in Syria. Now, phrases like “invasion”, “attack”, “chemical weapons”, “America” and “Russia” are front-lining the Syrian Crisis. Like every situation of mass chaos, fatality and unrest, the lines between fact-and-fiction, right-and-wrong, and ally-andenemy have become so opaque we can’t even see what’s in front of us. There is no clear evidence or acceptance of chemical weapon use or who has used them, both the Syrian government and the rebel group believe that they are fighting for the country and its people and if the G8 summit was anything to go by, the world’s leaders aren’t really sure how to approach the crisis firmly.

What we do know, and what is presented right in front of us, is that over two million Syrians, including over one million children, have fled the country as the violence continues to burn the city for two years, and soon will become a third year. Trouble within Syria also means that thousands of children remain trapped, without access to medical care, food or proper shelter, inside the conflictridden country, stated by Australian aid agency ‘Save the Children’.

Even more than a political noman’s-land, Syria has become one of the worst humanitarian crisis in history.

Syria’s neighbours, including Jordan, Iraq, Lebanon, Northern Africa and Egypt have all taken in Syrian refugees, with Lebanon and Jordan alone taking in approximately 60% of the refugees.

“My sister has been receiving treatment to learn how to walk again after the accident, because she lost usage of her left leg. I wish we could go back to home one day”. If the physical relocation, fear, stress and trauma experienced by child refugees fleeing crisis isn’t bad enough, they also face the threat of sexual exploitation, trafficking, child labour and early marriage.

Save The Children agencies in the neighbouring countries are doing an amazing job of supporting the Syrian refugees. Child protection areas within the camps are being set up to give a comforting environment that helps them cope with the uncertainty around them, learn and play, and gives them the time and space to just be children with trusted caregivers from their community. Education is also being reinstated to the children through the donations of back-to-school kits which include a child’s backpack, pencils and notebooks, and support over 400 teachers with training and providing teaching materials. Health assistance is being given at local hospitals to cope with the increased demands and changed situations and supplies for families including clothes and cooking kits are being distributed to the people. The biggest challenge being faced includes hunger, malnutrition, water, sanitation and hygiene.

Whilst UNICEF and ‘Save The Children’ are making unparalleled efforts, the death and suffering still takes its toll on the victims.

"Already more than 7,000 children have been killed and thousands more are at risk in what has now become the worst humanitarian crisis of our generation." stated the Head of ‘Save the Children’. Whilst the alleged gasattacks are still under dispute, the hundreds of people dead, many being children, cannot be argued.

Ahmed is a fourteen year old boy living in the Za’atari refugee camp in Jordan. “My brother has been killed and my sister experienced a brain injury,” he said. “We thought we could not bring her here at first. But in the end we brought her and my brother in an ambulance.

We ended up burying him here. A three year old girl in the camps gave her story of survival: “We left Syria one week ago. There Oct 2013

were so many explosions...so we had to leave Syria. What do I remember of Syria? I remember two things — our house being bombed, and not having any bread. Most of the houses were being hit. We had to stay in one room, all of us. The other rooms were being hit — shooting from the side of the other rooms. The bombs were hitting constantly, I was very scared. My father left the room. I watched my father leave, and watched as my father was shot outside our home. I started to cry, I was so sad. We were living a normal life. We had enough food, now we depend on others. Everything changed for me that day.”

Australia have a very unique position on the Syrian crisis as they held their first meeting of the United Nations Security Council. Being president of the Security Council for the month, Australia have had a chance to become key instigators and leaders in the diplomacy and assistance within Syria and its neighbours. The recent change in government will also have a huge impact on the decisions and movement taken on the issue. Previously Kevin Rudd showed support for an American Strike, however; with the change in government and the new leader Tony Abbott, that support will likely disappear.

The change in government could not have come at a more difficult time for Australia as they hold presidency in the Security Council amidst one of the most volatile and delicate situations since Iraq and Afghanistan. The United States’ Secretary of Defence states that “"We all agree there will be no American boots on the ground the president has made crystal clear, we have no intention of assuming responsibility for Syria's civil war, but this is not the time for armchair isolationism. This is not the time to be spectators to slaughter. Neither our country nor our conscience can afford the cost of silence."

This contradicts President Obama’s stance on the matter who has stated that he is “comfortable going forward without the approval of a United Nations Security Council that so far has been completely paralysed.” With no support from his allies and tension from Russia and China, the situation is gearing up to be a political

Oct 2013

nightmare.

Whilst the political world debates and argues over Syria, the millions of civilians and refugees will continue to struggle for their survival.

Although the world has left it very late, we can still help Syria and its people through support of organizations such as ‘Save the World’ and ‘UNICEF’. Whilst our leaders sink deeper and deeper into a delicate territory, we as citizens of the world must rise up and take action towards helping the forgotten people.

-Chirag Lodhia

Melbourne In Pictures

Oct 2013

Bendigo In Pictures

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Kokoda Memorial Track (1000 Steps)

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PROJECT THIRD WORLD

TOUGH MUDDER TEAM CHALLENGE: For anyone looking for a fun day out and to push themselves physically and mentally and work and work as a team, please join our Tough Mudder Team on MARCH 23RD 2014. Register at http:// toughmudder.com.au/events/.

The event costs ~$100 and will test your body and mind through an army-designed obstacle course.

The event is held at Phillip Island and is taken part by many different people of different fitness levels. It is recommended that you complete some training before the event, so come down to Project Third World’s fitness classes before hand, start training and have fun in the process!

8th of December, come down to Sorrento for a fun fitness day at the beach. Follow us on Facebook (facebook.com/projectthirdworld) for information and details

PTW Editorial Team Chief Editor: Chirag Lodhia Medical Editor: Lauren Simionati Wellbeing Editor: Anjali Sengupta Nutrition Editor: Neena Narsey Sports Editor: Jay Himat Special Thanks For their contributions: Karan Kapadia Shahil Lodhia

Oct 2013