Oct 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 sec-ond issue. In this issue we will go into more detail on medi-cal 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 rea-sons 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 Lo-dhia, Nikhita Himat, Manish Sundarjee, Nikhil Sanghvi and Ranjana Lodhia for organ-izing and helping run the trivia nights in Mel-bourne 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 oc-cur 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 clas-ses and supporting Project Third World through-out 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.

-Project Third World

Oct 2013

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 be-come 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 Hol-lywood and in 2013, he is now one of the most recognized celebrities on the planet. Without doubt, the role that has made this hum-ble, 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 superhe-ro 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 light-ly. “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 begin-ning of the day, you immediately spike your in-sulin 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 cov-ered, 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 play-ing 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 stay-ing 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 im-portant it is to sometimes take a break, and let your body and mind rest. “One of the really un-derrated things about training is that it is nearly impossible to keep pushing yourself for long, long, long peri-ods 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 Pub-

lications, 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-ject Third World’s hour of training is not an easy one to get through. Often, I see myself pale and dis-tressed 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. 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 scien-tist 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

decided to conduct a study to compare the results of moderate intensity training with high intensity train-ing. Moderate intensity training incorporates activities such as long distance jogging, swimming and distant walking. High intensity training incorporates activi-ties 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 sys-tem 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:

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 in-tensity exercise can take up to 30 minutes to get your heart rate to a certain level.

Oct 2013

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. 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 anaero-bic 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,

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. 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 de-spite 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 in-corporate Tabata training. Clearly and thankfully you are NOT spending $1 a minute on your workout and getting told to leave after four minutes. The exer-cises, minimal breaks and high intensity routines are a part of a lengthier workout that uses Tabata meth-ods 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.

-Jay Himat

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

With a stunning view of one of London’s future icons, The Shard, eye balling me as I sat mo-tionless in a daze on my bed. I had just finished my role at King’s College Hospital, and having con-quered the dreaded exams required to have a fun-filled life as a phar-macist (please sense the sarcasm), the realities of life were starting to dawn upon me. The long hours, the daily travelling, the responsi-bilities, but most of all the require-ment 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 boil-ing 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. With little prior knowledge of non-governmental organisations, I em-barked on a search for a charity that would enable me to aid in a field which I found educationally

interesting, HIV/AIDS. VSO, an organisation that provides an op-portunity 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 know-ing how many candidates would apply for a few hand picked plac-es, and so to be frank, my applica-tion 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 progress-ing to the interview stage. My half hearted attempt must have obvi-ously 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 amaz-ing at portraying myself as an an-gel). Fast forward 2 month later, (it is safe to say the interview went well as otherwise this would be an in-credibly short article) I receive another email from VSO, inform-ing me of their decision to send me to Nepal. I was a little shocked as my original aim was to work with HIV/AIDS patients and this would certainly not be the case in Nepal. This was not a major stumbling

block as, in most aspects in life, 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 fund-raiser to provide funds for various aspects that VSO engage in with an aim to raise £800. The generos-ity of all the people I knew was heart warming as instantly dona-tions flooded in from family and friends, every donation however large or small was greatly appreci-ated. The support from my family was overwhelming with a special mention for my uncles and aunties dotted around the world in Ugan-da, Kenya and Australia who al-ways kept on top of proceedings. So the day had finally arrived. I woke up with a blistering hango-ver, blissfully relaxed about the fact that I will soon be meeting up with a group of complete strangers who will become my adopted fam-ily for a period of 3 months. As my head started to become less clouded by the hangover it sudden-ly hit me as if I’d just walked into a glass window that this will be the biggest experience of my life to date.

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.

Oct 2013

The first two weeks of the adven-ture 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, how-ever just before we were due to set off to our village where we would spend the remaining time, we were introduced to our Nepalese coun-terparts. 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 Ne-pal. I soon realised due to my Asian looking appearance com-pared to all the other U.K volun-teers, 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 disap-pointed as it saved me a lot of money, as I was exempt from in-flated 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 Himala-yas, 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 mo-tionless in a daze wishing we could be curled up in a nice cosy bed, the Nepalese volunteers how-ever, were all fresh faced singing balls of joy with each of them tak-ing 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 sta-tioned at and how we will have an impact on the people. It fast be-came 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 lec-tures 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

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 ac-commodation however the distanc-es between one pairs home to an-other 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

Oct 2013

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 in-structed that the bus cannot drop us to our home as it is across a riv-er, 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 ap-parent 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 nar-row 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 ex-tremely 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. Finally the day had arrived, what we were here to do, we were as-signed a school with our working counterparts. Our school was a 20 minute bus ride away, but that was an experience in itself, people were hanging off the side of the bus, sitting on top of the bus and shouting at one another to squeeze into non existent spaces all while traditional Nepalese music bel-lowed out. Arriving at school we introduced ourselves to the head-master, by the lack of interest he paid to me I assumed he just thought I was a shy Nepalese vol-unteer due to the lack of conversa-tion I had with him, however, once again he was taken back by the fact I was a U.K volunteer. The organisational skills of the Nepa-lese people are renowned, as there is nothing like organisation. So initially we wondered the school introducing ourselves to the pupils, and then realising we were not achieving much on the first day, we spent the rest of the day play-ing in the kindergarten as their teacher seemed fed up of running

after 25 screaming children on her own. That proved to be the cata-lyst 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, drink-ing, 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 start-ed 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 differ-ent from that in England, causing some controversial moments, lets just say I was lucky to be alive af-ter that final. Within the community we were expected to carry out various tasks regarding teaching local villagers about how to maximise their crop yield in there “kitchen gardens” this is another way of saying their land behind their houses. This seemed like a somewhat pointless task to myself as they had more knowledge on that subject then myself, as we were only given a two week induction on the subject, compared to a lifetime of farming. However where we did make a huge difference was with our health camps, these were set up in a centralised location, within a specific community setting. At the health camps we brought together a number of specialist doctors and using my various expertise with regards to medications, we aimed to treat as many patients as we could, on the days of the health 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 sta-tions at the camp none more so than a lecture given by two ex-drug addicts to the younger mem-bers of the community. One of the former addicts was a VSO volun-teer who was a very positive indi-vidual and extremely inspirational, his name was Sujan, and over the months that I was in Nepal he be-came a very close compatriot who constantly entertained me with mainly comical stories and occa-sionally 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 cele-brations 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 nar-rowed 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 some-thing 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 Ne-pal, 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 un-doubtedly our Nepalese counter-parts who had become like broth-ers and sisters to us, after an emo-tional farewell we began our jour-ney 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

It’s that time of year again, the endless sneezing, run-ny nose and itchy eyes that never seems to end, yep it’s hay fever season! So what is hay fever? Hay fever, otherwise known as allergic rhinitis is an allergic reaction. Your nose acts as a filter, designed to trap dust, pollens and oth-er microscopic particles from entering your lungs. In some people, the immune system incorrectly identi-fies these otherwise harmless substances, in particu-lar pollen, as dangerous. This triggers a significant immune response, causing inflammation and mucus production in the nasal passage and subsequently the symptoms of hay fever. The common hay fever symptoms include:

Sneezing Runny or stuffy nose Itchy eyes, nose and throat Red, itchy or watery eyes Headaches Fatigue

There are two principles to combating hay fever; 1) Controlling your environment to avoid expo-

sure to pollens in the first place, 2) Antihistamine and/or anti-inflammatory medica-

tions.

Unfortunately controlling your environment is much easier said than done. Even if possible, strict environ-ment control rarely eliminates symptoms entirely, but there are some simple steps you can take to help. Pol-len 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 us-ing recirculating air mode in your car. Taking a shower after outdoor exposure can also help by

washing away pollens that remain stuck to the hair and skin. Pollen counts are also often forecast on tel-evision and in the newspaper, so keep an eye out for them!

Despite these measures however, often treatment with medications is necessary. The most common and easily available treatment is antihistamine tab-lets, such as Zyrtec, Claratyne or Telfast. These are effective against many of the symptoms of hayfever, such as itchiness, red eyes and a runny nose.

There are also some medications that provide target-

ed relief for a specific symptom. For red eyes that don’t resolve with antihistamine tablets, there are antihistamine eye drops available at your pharmacy. Similarly, for a runny nose that won’t quit there are two types of nasal sprays available to help ease con-gestion: antihistamine nasal sprays, such as Telnase, or steroid nasal sprays, such as Rhinocort, Nason-ex or Beconase.

All these medications are available over the counter without prescription and have minimal side effects, but as always, discuss your selection with your phar-macist.

Also of note, those who suffer from hay fever tend to experience other ‘allergic type’ reactions such as asthma, eczema and sinusitis, and it is important to also treat these conditions appropriately.

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

-Lauren Simionato, Medical Student

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?

Oct 2013

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 Twen-ty20 cricket especially, crickets have to be electrifying in the field, and strong as an ox to clear the boundary. Regardless of what peo-ple say, cricket is a demanding sport, both physically and mental-ly. There are three forms of cricket. Twenty20, which lasts 3 hours; 50-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 accumu-late your runs, but at a de-cent rate as well. The par score of 180 in a 50-over game is no longer acceptable in interna-tional cricket, and has now sky-rocketed to in excess of 250. Men-tally, especially when you are bat-ting, a brief lapse in concentration, and you could be heading straight back to the pavilion, so it is im-portant to disregard any distrac-tions. Some people thrive on the aggressiveness from the opposi-tion, and subsequently perform very well, whilst others take the relaxed, calm approach and try to not get caught up with the opposi-tion’s sledging. If you are mentally there, you have done half your job.

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 through-out. 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 the entirety of match. Fast bowlers require interval

training, because even though they may cover 10km in a day, they need the strength and stamina to bowl a quick spell at 110%. As far as batting is concerned, it is not about the strength of each muscle; and if someone’s biceps are bigger than their head, it does not mean they can hit sixes all day. Playing excellent cricket shots is all about coordination and timing, and con-sequently, it is about training your movements. So, if you think you need more power to become a Twenty20 specialist, do whole

body strengthening exercises with weights and medicine balls. Ulti-mately, it is all about training your movements, and with that the mus-cles 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 fit-ness. Playing cricket will allow you to work on your con-centration 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 train-ing, 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

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 ar-ea and what health and fitness benefits come with it

Oct 2013

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.

In these cold winter months soup is not on-ly warm and cuddly but also satisfying. This soup has no nasties! So feel free to in-dulge. 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 Sauté onions and garlic in olive oil until translucent. Add pumpkin and sweet potato and cook off slightly Add water till pumpkin is cov-ered. Add stock and bring to the boil. Bring to a simmer for 10-15 mins.

When pumpkins are soft, off soup and al-low to cool slightly. Blend together. If you have a food proces-sor, transfer soup and blend until smooth. For a twist, add a dollop of Greek yogurt.

Pumpkin Soup: The Fail-Safe Option

Oct 2013

What made you think of Pro-ject 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 say-ing that I do charity work and I felt like I could do something more valuable. I also wanted something more than just a fund-raiser, but also an idea and an im-age that would become a symbol for action, lifestyle of health, fit-ness and education. I wanted something that didn’t just give to those who needed it, but also the people giving. I wanted some-thing that was always fun and en-joyable all the time for those in-volved, was hands-on, direct, easy, simple, fool-proof and something that people can look forward to being part of and wel-comed, regardless of fitness lev-els, 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 uti-lized the skills and knowledge I already have. Health itself isn’t

really touched on in this manner and it’s something that every per-son on the planet needs, whether that’s first, second or third world. Health incorporates aspects such as famine and medicine and well-being, so it opens a lot of doors. It doesn’t require much money or funding to be healthy, as my clas-ses 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 coun-tries suffer in their own ways and so, everyone can benefit from it. I thought the idea of us improving our health and education to con-sequently 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 spe-cial 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 Fa-cebook. Facebook is the best way of spreading the word just be-cause 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 sepa-rating it from myself, and ex-

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 atten-tion on its own. It’s easier to con-vince a person you’re up to no good, it’s much harder to con-vince them that you’re trying to help them, so word of mouth is the only way people trust and be-lieve in the project. Who has helped you the most along the way? Many people, but my family has been the most important and use-ful help. They’ve help me at eve-ry level. They’re always willing to fund areas of improvement as much as they can without hesita-tion, which is certainly not cheap-especially 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 mini-mize 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 bet-ter. My friend Jay (Himat) has been a massive support and help; he actively pushes to get involved as much as he can outside the fit-ness classes and puts his hand up to help and also sees the im-portance of health and education in a realistic and objective man-ner like myself. Since the begin-ning of the year, people like Lau-ren (Simionato), Nikhita (Himat), Navpreet (Radhwana), Marcus

Many people know him and Pro-ject Third World from the con-stant spamming and advertising he does, but not many people un-derstand 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.

Oct 2013

(Stirling) and Karan (Kapadia) are always making a great effort to be there and do their bit help-ing out as much as they can, also by bringing more people to the classes. I’d say Karan was cer-tainly 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 Nav-preet 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 compo-nent. There are many other peo-ple 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 ef-forts. I also hope that everyone who helps does it for themselves and for the cause, rather than do-ing 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 com-fortable donating to and what they feel is important. I don’t be-lieve people should just donate to us. I believe that other causes are just as important and are areas that people have personal connec-tions with. The only thing I can say that separates us from other organizations is that we try to cre-ate an actual lifestyle of getting

health and donating a little bit each week and every dollar liter-ally goes to the people we are try-ing to help and we aim to spend the money as effectively and eco-nomically as possible. Other larg-er charity organizations put a huge amount of one-off donations towards paying employees and a lot of money is burnt through ad-ministration. We are doing ours completely non funded and non-profit 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 organiza-tions which do that. So where exactly does the mon-ey go? That $4 every week? I accumulate all the money. Then when I go to the project country, I go to their educational environ-ment 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, comput-ers 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 effective-ly. 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 bene-fitting 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 fu-

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 as-pects 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 accessibil-ity. I think health and fitness will always be the main form of fund-raising but we are also looking at educational events, such as trivia nights. The magazine will also be another form of information de-livered 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 be-lieve in PTW and how many peo-ple actively want to get involve and actively want Project Third World to be something prominent in their lives. It’s hugely ambi-tious, and is heavily based on try-ing to get as many people on board to believe in an idea that hasn’t been made before and con-tinuously 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 Pro-ject Third World grow. -Jay Himat

Oct 2013

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 inter-est in Syria. Now, phrases like “invasion”, “attack”, “chemical weapons”, “America” and “Russia” are front-lining the Syri-an Crisis. Like every situation of mass chaos, fatality and unrest, the lines between fact-and-fiction, right-and-wrong, and ally-and-enemy 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, in-cluding over one million children, have fled the country as the vio-lence continues to burn the city for two years, and soon will become a third year. Trouble within Syria also means that thousands of chil-dren remain trapped, without ac-cess to medical care, food or prop-er shelter, inside the conflict-ridden country, stated by Australi-an aid agency ‘Save the Children’. Even more than a political no-man’s-land, Syria has become one of the worst humanitarian crisis in history. Syria’s neighbours, including Jor-dan, Iraq, Lebanon, Northern Afri-ca and Egypt have all taken in Syr-ian refugees, with Lebanon and Jordan alone taking in approxi-mately 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 reloca-tion, fear, stress and trauma expe-rienced by child refugees fleeing crisis isn’t bad enough, they also face the threat of sexual exploita-tion, trafficking, child labour and early marriage.

Save The Children agencies in the neighbouring coun-tries are doing an amazing job of supporting the Syrian refugees. Child protection areas within the camps are being set up to give a com-forting 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 com-munity. Education is also being reinstated to the chil-dren through the donations of back-to-school kits which include a child’s backpack, pencils and note-books, and support over 400 teachers with training and providing teaching ma-terials. Health assistance is being given at local hospi-tals to cope with the in-creased demands and changed situations and sup-plies for families including clothes and cooking kits are being distributed to the peo-ple. The biggest challenge being faced includes hun-ger, 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 genera-tion." stated the Head of ‘Save the Children’. Whilst the alleged gas-attacks 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

were so many explosions...so we had to leave Syria. What do I re-member 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 start-ed 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.”

Oct 2013

Australia have a very unique posi-tion on the Syrian crisis as they held their first meeting of the Unit-ed 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 move-ment 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 sup-port 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 as-suming 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 approv-al of a United Nations Security Council that so far has been com-pletely paralysed.” With no sup-port from his allies and tension from Russia and China, the situa-tion is gearing up to be a political

nightmare. Whilst the political world debates and argues over Syria, the millions of civilians and refugees will con-tinue to struggle for their survival. Although the world has left it very late, we can still help Syria and its people through support of or-ganizations such as ‘Save the World’ and ‘UNICEF’. Whilst our leaders sink deeper and deeper into a delicate territory, we as citi-zens of the world must rise up and take action towards helping the forgotten people.

-Chirag Lodhia

Oct 2013

Melbourne In Pictures

Oct 2013

Bendigo In Pictures

Oct 2013

Kokoda Memorial Track (1000 Steps)

Oct 2013

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 be-fore 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