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Most of us would like to join a gym but with a gazillion things to do, we just don’t seem to have the time. So we make do with home workouts. After all, YouTube has made exercising accessible and easy. There are even quick 10-minute workouts that you can do when you are in a rush. But joining a gym has its perks. You are more likely to be consistent with your workouts and reach your fitness goals when someone is guiding you. 

Prashant Maharjan, who runs Evergreen Fitness in Lalitpur, is a qualified personal trainer with eight years of experience in helping people achieve their fitness goals. Babita Shrestha from ApEx spoke to Maharjan who believes going to the gym is always a good idea if you want to become healthy and fit. 

What are the benefits of working out at a gym compared to exercising at home?

Home workouts and gym workouts serve different purposes. Home workouts typically focus on flexibility, whereas working out at a gym involves weight training, cardio, and muscle toning. It’s multi-faceted. It’s also always a good idea to work out with a professional guiding you so that you don’t make mistakes that can result in injuries. 

Gyms are equipped with trainers who can help you figure out what works for you as well as keep you motivated. Having a trainer by your side will ensure that your approach, form, and technique are correct. Additionally, trainers will also be able to give you information about your lifestyle and diet so that you can make better choices outside the gym as well. 

Why is form and technique important while exercising?

Every piece of equipment has a specific purpose and if it’s not used properly, it can lead to injuries. A good understanding of form can help avoid strains and injuries. You have to make sure your posture is right as that prevents unwanted twisting of muscles. Also, proper usage of exercise equipment can result in enhanced physical strength and help people reach their fitness goals. Good form and technique are crucial for a pain-free exercise session. 

How do you make sure your exercise session is safe? 

It’s vital to warm up before starting an intense workout. Make sure you don’t push yourself too much, only do as much as your body allows. I would also recommend drinking enough water 30 minutes before working out and then taking little sips in between to avoid dehydration and fatigue. At the gym, don’t try to copy other people. Figure out what works for you. Asking the trainer for help is always a good idea. 

What’s the right way to increase muscle mass and lose weight?

Eighty percent of muscle gain depends on your diet. Only 20 percent of it is exercise-related. You want to focus on a nutrient-dense diet with enough lean protein. Chickpea can be a great substitute for protein powder in your diet, given that it’s more cost-effective. Bananas are regarded as the fruit of paradise because they help in muscle growth and weight gain. You might want to use weights and resistance equipment in addition to doing exercises like squats and weightlifting. To lose weight, you must cut down your calorie and carb intake. Exercises that increase cardiovascular activity, such as running, cycling, aerobics, and high-intensity interval training can help burn calories while preserving muscle mass.

What are some common fitness myths?

The most common fitness myth is diet-related. People believe they have to eat less to lose weight. It’s not about how much you eat but what you eat. Your diet should be rich in the right kind of nutrients depending on your fitness goals. Then, people tend to believe that taking a break from exercising can lead to weight gain but that’s not true at all. It’s important to have rest days to allow your body to recover. 

Talking about rest days, how can you achieve the right balance between training and recovery? 

Recovery typically takes 48 hours, which is why four to five days of working out is enough for everybody. When you workout, you create microscopic tears in your muscles and rest days are important for your muscles to heal and grow back stronger. During rest days, your body gets the chance to remove the excess lactate from the muscles and that can help relieve muscle pain and soreness. Rest days are also important because overexercising can tire your mind along with your body. I’d also advise people to get at least eight hours of sleep to achieve mind-body harmony. 

How important is goal-setting in fitness and how can you be realistic about it?

Goal-setting is important as it helps you understand what you want to achieve. Take pictures and videos before and after your workout sessions, say every week or so, to monitor your progress. To monitor muscle mass and fat reduction, use a measuring tape. These days, it’s possible to measure calories burnt and pulse rate using wearable devices. One thing you shouldn’t do is weigh or measure yourself every day. Have fixed days for it. Be consistent with your routine and don’t be too hard on yourself if and when you miss a few sessions.

The collaboration between Fonepay and India’s NPCI International Payments Limited (NIPL) heralds an exciting era in cross-border digital payments, promising to empower millions of citizens in both Nepal and India with secure and convenient payment solutions. Through a certified mobile application developed by Fonepay and backed by the National Payments Corporation of India (NPCI), consumers and businesses will be able to effortlessly make instant payments using QR codes at various retail outlets. Evana Manandhar of ApEx spoke with Chief Executive Officer (CEO) of Fonepay, Diwas Sapkota, about this partnership. Excerpts. 

Could you give a brief description of the latest cross-border payment partnership between Fonepay and NPCI? Why did Fonepay decide to seek this collaboration?

The collaboration between NPCI and Fonepay for cross-border payments between India and Nepal, leveraging mobile banking and QR code technology, has the potential to revolutionize the way people transact when traveling between these two countries. This partnership promises a host of advantages for both customers and merchants, making cross-border payments more accessible, convenient, and secure.

Fonepay’s decision to seek collaboration with NPCI stemmed from a combination of strategic, market-driven, and customer-centric considerations. By entering into this partnership, Fonepay is strategically looking to expand its footprint and diversify its service offerings. This expansion into cross-border payments enables Fonepay to tap into the substantial flow of transactions between the two neighboring countries, driven by factors like tourism, trade, and remittances.

Moreover, in a competitive fintech landscape, staying relevant and ahead of the curve is crucial. Collaborating with NPCI, a renowned financial infrastructure provider, can give Fonepay a competitive edge by offering unique and innovative cross-border payment solutions. This move could position Fonepay as a frontrunner in the mobile banking and payment sector by meeting the evolving demands and expectations of its customer base.

What are the main benefits of cross-border payment facility for customers in Nepal and India?

The introduction of a cross-border payment facility between India and Nepal holds paramount significance in alignment with the national priorities of both countries. For nations prioritizing economic growth and stronger bilateral ties, this initiative represents a strategic move. By facilitating easier, faster, and cost-effective cross-border transactions, it paves the way for increased trade, investments, and business collaborations, ultimately bolstering economic development on both sides of the border. 

Additionally, the shift towards digital payments not only enhances financial security, but also simplifies transactions compared to traditional methods involving physical cash or international debit/credit cards. Customers can sidestep the risks associated with cash handling and the high foreign transaction fees often levied by banks for card usage abroad. This transition to digital payments not only streamlines the transaction process but also contributes to a more secure and convenient financial landscape for individuals and businesses in India and Nepal, further emphasizing the transformative potential of this cross-border payment innovation.

Can you provide any specific information regarding the Memorandum of Understanding (MoU)’s goals that apply to this cross-border payment project?

The successful launch of QR payments represents a significant milestone in the collaborative cross-border payment project between Fonepay and NPCI, benefiting customers traveling between India and Nepal. This achievement reflects a commitment to modernizing and simplifying cross-border transactions by providing a user-friendly QR code payment system

Building upon this success, the forthcoming goals of implementing P2P (Peer-to-Peer) payments and incorporating Rupee card payments demonstrate a holistic approach to enhancing the cross-border payment ecosystem. P2P payments will empower individuals to transfer funds easily across borders, addressing personal financial needs such as remittances. The inclusion of Rupee card payments, leveraging India's domestic card payment network, will offer an additional payment avenue, expanding the choices available to users.

When can customers anticipate this cross-border payment service to be fully operational and accessible? Could you give an estimate or target time frame?

The launch of a cross-border payment service is a multi-step process that demands careful coordination and collaboration with banking partners. Initially, the service provider, in this case, Fonepay, must establish partnerships with various banks, both within its home country and the target country (India, in this instance). These banks are essential for facilitating the cross-border flow of funds. While this process unfolds, the service can be rolled out with a limited number of partner banks, enabling customers to engage in one-way transactions, such as sending money from one country to another, within a relatively short span of 15-20 days. During this phase, rigorous testing and optimization efforts are common to ensure smooth functionality, regulatory compliance, and an optimal user experience.

However, the official launch of the service often takes more time, typically within a range of 6-12 months. This is because achieving full connectivity with a broader network of banks is a crucial step. It involves expanding partnerships to enable two-way transactions, allowing customers in both countries to send and receive funds seamlessly. Additionally, compliance with various regulatory requirements, both in the home and target countries, is a meticulous process that can contribute significantly to the extended timeline. Obtaining the necessary regulatory approvals and ensuring full compliance is essential for a smooth and legally sound cross-border payment service. Once all technical, regulatory, and partnership aspects are in place, the official launch can commence, encompassing marketing campaigns, customer education, and broad availability of the service to the public.

Can you describe the equipment or setup that will make it possible for these cross-border exchanges between Nepal and India? What sets it apart from card payment options?How can issues about compliance with KYC/CFT (Combating Financing of Terrorism) and AML (Anti Money Laundering) regulations and concerns be addressed to ensure that cross-border transactions with India are secure and adhere to global regulatory standards?

This setup encompasses critical components, such as a robust payment gateway infrastructure, collaboration with partner banks on both sides of the border, user-friendly mobile apps or websites for customer transactions, a currency conversion mechanism, and a compliance framework adhering to local and global regulations, including KYC/CFT and AML requirements.

What sets this approach apart from conventional card payment options is its emphasis on direct bank transfers, handling local currencies (Nepalese Rupee and Indian Rupee) without conversion fees, and deep integration with the local banking infrastructure for regional cross-border transactions.

To ensure compliance with KYC/CFT and AML regulations and address security concerns, strict measures are in place. These measures include thorough customer verification processes involving valid identification documents, transaction monitoring systems to detect suspicious activities, integration of AML and CFT measures, compliance with regulatory authorities, customer and employee education on compliance and security, and a commitment to regular audits and updates to stay in line with evolving threats and regulatory changes. In summary, the setup for cross-border exchanges through services like Fonepay is designed to provide a secure, efficient, and legally compliant ecosystem for cross-border transactions, bolstered by stringent compliance measures and advanced technology.

What steps are being taken to address cyber security and digital fraud concerns, so that customers feel secure performing cross-border transactions?

Ensuring the security of cross-border transactions is of paramount importance, and steps to address cybersecurity and digital fraud concerns closely align with those taken for domestic transactions. The core principles of cybersecurity, such as user awareness, multi-factor authentication, encryption, and compliance with recognized security standards, user education and awareness campaigns are pivotal, emphasizing the importance of not sharing sensitive information, being cautious of phishing scams, and adopting secure practices. Implementing multi-factor authentication adds an extra layer of protection. Robust encryption protocols are vital to safeguarding data during international transmission.

Moreover, obtaining relevant certifications signals a commitment to security, offering customers reassurance. Real-time transaction monitoring, powered by advanced fraud detection algorithms and artificial intelligence, can identify anomalies promptly. Collaboration with both domestic and international law enforcement agencies helps combat cybercrime effectively.

Customer support is indispensable, providing customers with a resource to report concerns and incidents. Regular security audits and vulnerability assessments maintain a proactive stance against potential threats. Lastly, international collaboration and information sharing within the global financial community play a crucial role in staying ahead of evolving cyber threats. Together, these measures create a comprehensive security framework that instill confidence in customers conducting cross-border transactions.

How does Fonepay hope to support Nepal’s digital economy and global financial inclusion in the context of such multinational partnerships? 

Fonepay aims to play a pivotal role in advancing Nepal’s digital economy and promoting global financial inclusion through strategic multinational partnerships. By leveraging its expertise in digital payments and financial technology, Fonepay can help bridge the financial inclusion gap in Nepal. This includes extending access to financial services to previously underserved populations, enabling efficient cross-border remittances, and facilitating the adoption of digital payments among businesses and consumers. 

Fonepay’s commitment to financial literacy initiatives, interoperability with various financial institutions, and outreach to rural communities further strengthens its potential to drive financial inclusion. Collaborations with global financial institutions can unlock a broader range of financial products and services for Nepali users, contributing to economic growth and empowering individuals and businesses to participate more fully in the digital economy. Ultimately, Fonepay’s role in promoting financial inclusion aligns with Nepal’s broader economic development goals and fosters greater connectivity with the global financial ecosystem.

Shambhu Acharya is Nepal’s candidate for regional director of the WHO-South-East Asia Region. He has more than three decades of national and international experience in policy and strategy development and analysis, policy dialogue, technical advice and program management support to various countries and WHO country offices. Sabitri Dhakal of ApEx talked with him about his nomination and plans for the region if elected.

Why do you feel like the right candidate for this job?

I have the honor to be nominated to be the candidate for regional director of the World Health Organization East Asia Region and this is something very important and I can do a lot in the region as a leader of the region. This is a position that is going to be elected by 11 member countries of the South East Asia Region and this is a Member State driven process. I feel that I have the right profile based on my long experience, my public health background and the wide range of public health work I have done throughout my professional career. I believe that it makes me the best fit for the regional director and I am looking forward to being elected and then working with the 11 Member States in terms of improving the health services and ensuring health and well-being of people of the member states.

This region is home to one fourth of the world although the countries are small in number. 

It has a number of opportunities and challenges. There are health challenges because it still has problems with some communicable diseases, tropical diseases, poverty related diseases and now because of the economic growth and advancement in countries in the region it is also facing non communicable diseases challenges. The region also has opportunities because they have talented youths and are leading the cutting-edge technology innovation and digitization process that can be used for improving health services especially those who are left behind. The region has great capacity in terms of producing, manufacturing generic medicines, diagnostics and kits and supplies and often the region is called global factory of producing general medicines since it has shared for instance vaccines, generic HIV TB medicines with other countries for those who really can’t afford. 

If elected, what is your vision?

This region has great opportunities, and it has achieved substantial gains in health. Of course, Covid-19 pandemic has dampened a bit but now the speed is again scaling up in terms of improving health services. For me, I want to see this region as a healthy region. I would like to work together with member states to ensure that everyone has access to health services, the quality health services that they need regardless of where they live, who they are, what kinds of income they have and who they are in terms of their identity. I have outlined five strategies to implement if I am elected as Regional Director. 

One is about promoting health in the overall development and through the whole of government and society approaches involving communities, involving individuals to make sure that they understand the importance of health and every citizen can take care of their own health to ensure health and well-being of the population in the region.

The second is about the resilient health system. Some of the countries are far ahead and some of the countries need to move forward. I would like to accompany member states’ efforts towards a resilient health system which is based on primary health care that includes preparedness, primary prevention, and treatment of NCDs and is right based, gender sensitive and fosters equity. Because primary health care should be the foundation of universal health coverage to achieve Health for All.

The third is about protecting people from different kinds of emergencies whether it is humanitarian emergencies like conflicts, environmental like earthquakes, or floods or kind of climate change or public health emergencies meaning any outbreaks such as recent dengue outbreaks, epidemics or pandemic like the recent Covid-19 pandemic. My goal will be to work with member states to protect people from emergencies and respond when needed.

The fourth one is about looking into the innovation and digitization of health. In the 21st century we need to be able to make best use of the new technology and innovations to improve the health services especially to those who are left behind by bringing the health closer to the people through telemedicine, mobile health, digital health and using a number of low-cost innovations for improving health services. The other aspect I can bring is the data lake using advanced technology which can provide integrated reliable data for policy and decision making.

The fifth one is about climate change and health. Climate change has adverse consequences for health. You can see recent flooding in Nepal and India, the melting of glaciers, and rising sea levels. Because of the high temperature, a number of viruses are emerging in the world. This is an important issue now. The climate crisis is contributing to the health crisis. I want to say that our Member States are also affected by this. Member States in the region have made it a priority and I would like to work with together with them to address this important priority.

What are your experiences?

After graduation, I looked for and found a job in Family Planning Association Nepal which gave me an understanding of basic public health. I had the opportunities to visit many remote parts of Nepal, interact with communities and understand their health issues and problems and that’s my basic foundation of public health and that gave me a lot of learning in terms of what do we really need to look at if we want to develop health plans or health policies or health programs and that those policies, programs should be based on the needs of the population. In my view that is the core of the public health setting. That’s my starter. I was then fascinated by the public health and then this people to people connection that I had when I visited number of communities I wanted to go and study public health and went to the US, did my PhD and then had the opportunity to work with the World Bank in the health, nutrition and population division and was able to formulate the projects and proposals for the World Bank and then I moved to the WHO. I have got several positions in WHO in wide range of public health over the period of 30 years and at the country level, regional level and also at headquarters level and the breadth of experience I have I worked as a leader, manager, technical advisor, specialist, public health officer. 

So, if I look back, my whole experience from where I started from family planning till the day today, I am here working as the Director of Country Strategy and Support under the office of the Director General Dr Tedros where I also had the opportunity to really engage in Covid-19 pandemic response and led the publication of about 70 country case studies: WHO’s response to Covid-19 pandemic. I feel like I am the best for Regional Director as I have substance experience in every aspect whether it is management, technical, leadership, diplomacy, strategic thinking and political astuteness. All these vast experiences that I have with all kinds of sets I think is something that is required for the post of regional director as well. That’s why I feel I am the right candidate to be able to lead the WHO Regional Office for the South East Asia Region.

Tell us about your background.

I come from the ground. I am an ordinary Nepali. I am an ordinary citizen. When I grew up, I grew up in a village called Bhutuka in Palpa district in western Nepal. There I went to high school. I used to walk 45 minutes one way to go to school and we went there in slippers. Sometimes there was rain. I was scared of getting my slippers torn so I used to put my slippers on my shoulders and walk to school barefoot. Those days there were no health care centers there. So, I understand the challenges that people face, particularly those who don’t have that facility and those who are left behind and those who don’t have access to the health services. What goes on with them? That’s what motivates me to lead the regional office. I am a very humble person, but I am assertive in terms of programs, and I have worked for 30 years, and I have about 25 years I think supervisory work. In the last 25 years my management style, my leadership style has always been appreciated as a humble and assertive leader/manager somebody who really brings team together, somebody who really empowers team, works together and somebody who doesn’t believe in hierarchy and somebody who really appreciates or encourages or fosters free thinking to bring innovative ideas. I am someone of a farmer and from a middle-class family.

Even now I am like everyone else. I don’t see any difference. To be able to lead we must always be connected to the ground with people. So, whatever I do, whenever I am in a position I always like to get connected with people because that’s the only way we understand what the needs are and how we can respond to the needs. Even if I am in Geneva right now, I want to connect with people. As Director of Country strategy and Support overseeing 152 WHO country offices on behalf of the director general. I get connected regularly with country team whether I have any agenda or not. Even if I don’t have agenda, I try to contact them and just to understand how things are, are there any issues, any problems how the country office is dealing with the Member States and what are the issues and challenges of Member states and how can WHO better respond to any challenges. That’s the kind of person I am. I am a kind of people’s person.

How will Nepal benefit from the position?

At this stage, I don’t think I can say anything Nepal can benefit but the region will benefit as a who because I can bring my knowledge, my expertise, my competencies based on my national, regional, global experience into the region, and I think I am probably the one of few who has this kind of broad three level experience. The second is about what I want once I am the regional director. I want to bring three levels of WHO together as one organization to make sure that the headquarters’ capacity, region’s capacity and country’s capacity together can synergistically better respond to the needs of the Member States.

Third is about my association of different global partners, donors. I would see that the resources in the health sector require more documentation or enhancement, something that I can help to the region. Mostly these regions have done fairly well in health, but I think the domestic investment can still be improved for health. So, I would work with member states in the region to encourage them to increase domestic investment at the same time where there are gaps, I will bring the international community, different bilateral, multilateral agencies as well as funds of foundation to fill in the gaps.

I believe I can better draw the strategy and plans of the regional office for the next five years together with the Member States by learning or listening to the Member States’ needs. I will be able to bring much robust strategies that can be effectively supporting the Member States in the region and I being a Nepali will keep Nepal in my heart and to see what I can add value being a regional direction during my tenure.

Pankaj Jalan is the chairman of Lord Buddha Education Foundation (LBEF), Nepal’s first IT college. He also serves on the executive board of the Nepal Chamber of Commerce. Babita Shrestha from ApEx spoke with him on encouraging professional development for the student community’s growth and success. Excerpts.

How is LBEF developing highly qualified individuals for future growth?

When we first started this institution, education for all was our main priority, allowing Nepalis to acquire technical training at an affordable cost. Our present focus is on encouraging students to learn new advanced skills and creating stable employment for them in order to keep them working as professionals in Nepal. 

Would you please give us an overview of the variety of professional programs and the college’s integrated curriculum for theoretical knowledge and practical skills?

Since we are Nepal’s first IT college, we are primarily concerned with IT education. Besides, we also offer managerial training. LBEF provides both bachelor’s and master’s degrees. At our college, the delivery method differs slightly from what the other institutions are providing. We are associated with the Asia Pacific University of Technology and Innovation (APU), a Malaysian institution, and we adhere to their curriculum. They follow Industry 4.0 curriculum, an outcome-based learning, which is only practiced by our institution in Nepal. 

The other important factor is our university believes in continual evaluation. Students are evaluated for 15 days once every ten years. In order to keep students engaged with the course curriculum, internal assessment and assignment are taken into account for their final evaluation. Assignments, group presentations, skill tests of all kinds in various formats for each subject, and group discussions have all been a part of the students’ work. Additionally, to improve students’ performance, the university is granting access to the ten online libraries.

How does the college help students beyond academic instruction? 

Firstly, we have a placement cell here, which unquestionably guarantees that the students will have an internship. To familiarize students with the job market, we also conduct regular guest lectures from different companies.  We host a placement day every six months where 30-35 firms are invited for counseling and placement. Every student in our institution is required to do a four-month rigorous internship as part of our curriculum. Later on, they even have the opportunity to get employed. 

Can you share the success stories of recent graduates? How does the college engage with its alumni to foster a strong professional network?

According to our data, this college has produced more than 130 CEOs across the globe. Not only CEOs, we have also produced DIGs in the Nepal Police who specialize in computer science and many other technical fields. Until now we have celebrated three alumni meets and now we are planning to celebrate every year. We have appointed six alumni from different countries. I think our students can also benefit from these alumni networks.  On the 25th year of our celebration on September 10, we are planning to publish an alumni directory.

Currently, it seems that the majority of students are having trouble deciding on a career. Most students are entering the IT field without having the right ideas. What is your suggestion to such students?

The students today are going after the trend and pursuing degrees that are simpler to complete. They don’t seem to make an effort to enhance their skills. For that, I’d like to advise them to do some research on the subject to understand the market and prospects. A survey by the American government found that 70 percent of jobs are in this field. Everyone anticipates job prospects to be wider, as the world becomes more dependent on IT, which is true. This industry is expanding and its wider prospect is definitely the reason behind students entering the IT field. 

We frequently hear that the exponential advancement of artificial intelligence (AI) will be a threat to numerous IT jobs. What are your thoughts on this matter?

Technology will continue to advance. From our homes, offices, and hospitals, we can see technology practically everywhere. Although some jobs must have been affected by AI, it is  unlikely to replace IT, as AI’s system is guided by it. AI is here to make life easier and I believe it will open more doors for IT engineers in the field. Such assertions are incorrect, in my opinion, as monitoring and execution need IT personnels.

The IT sector is escalating, so are the number of colleges. Being the first ever IT college in Nepal, what is the situation of enrolment?

Of course, the market evolves with time. In the past, there would be lines of students waiting to enrol, but things drastically altered after 2015. For students to choose the IT industry back then, they had to have a science background. We were the pioneer to change that trend and now even management students can go for IT courses. Although the number of establishments has increased, the curriculum and courses continue to lag behind in terms of advanced education in many institutions. Additionally, educational institutions are now becoming a business market. So it’s high time the government monitored  such institutions. Also, the existing institutions have to be proactive and grow with time with a skill testing approach and new initiatives.