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The National Earthquake Safety Day on Jan 15 serves as a critical reminder of the importance of preparedness and collective efforts to mitigate the risks posed by future earthquakes. Natural disasters not only test people’s resilience but also highlight the preparedness and response mechanisms of communities. ApEx spoke to three people to learn about their experiences with disaster and its immediate and long-term impacts. 

Prem Bahadur Thapa, 25

Every earthquake, big or small, brings fear and anxiety into our lives. It also causes much damage, with houses developing cracks or collapsing, which in turn significantly affects the community. An earthquake is a natural disaster that can cause unexpected events when it occurs. To ensure safety during such times, it’s essential for everyone to be prepared with an emergency bag in advance. Additionally, during an earthquake, it’s important to stay calm, seek shelter near the main door of the house, and move to an open area if possible. Adopting these measures can help ensure safety during an earthquake. To prepare for earthquakes and minimize damage, constructing and promoting earthquake-resistant houses in the future is essential.

Agya Shrestha, 28

Every time there is a tremor, I become very anxious and search for my family members. My immediate reaction is to go to a safer space with everyone. Back in 2015, life came to a standstill and we had to leave our homes. We couldn’t return for a month. News of people looting houses during such times made things worse. We spent our nights at Ratnapark or Tudikhel and people brought cylinders from their homes and started cooking there as well. I don’t think anyone is prepared for an earthquake. Even though you know what to do, you forget all of it during the calamity. The government and emergency response could have been better. They could have worked proactively rather than adopting a reactive approach. We need to have regular earthquake drills and everyone should prepare an emergency bag with essentials to take with them.

Gita Shakya, 47

I was at home, in the kitchen, preparing tea for my family when an earthquake struck. At first, I thought it was a truck passing by, but when the shaking intensified, I realized it was an earthquake. My family and I rushed out of the house as fast as we could, holding onto one another. The earthquake made the community come together to help one another, but the fear and uncertainty lingered. Honestly, we were not prepared at all. During the event, the only safety measure I could think of was to get out of the house as quickly as possible. The initial response felt slow. We needed more immediate help and better coordination. There needs to be more education and awareness about earthquakes. People should know what to do during and after one. Regular drills and training, especially in schools and communities, would help us feel more prepared.

“I’m in love with Kathak,” said dancer Subima Shrestha, who began teaching the dance form at Nritya Aangan in 2009. Kathak, rooted in Sanskrit, is derived from the phrase, ‘Katha Kahe so Kathak Kehelawe’ in Hindi, which translates to ‘the one who tells a story is a Kathak.’ It’s one of the simplest forms of storytelling, historically performed by communities like the Banjara in Northern India, who were believed to belong to a caste of storytellers. These performers narrated tales across different regions, embedding cultural and spiritual narratives in their art.

Shrestha explains that Kathak evolved as a medium of devotion, recounting mythological tales of deities like Ram and Sita. Over time, during the Mughal era, it became an expression of aestheticism, with its graceful movements transitioning into a form of courtly entertainment. However, under British rule, Kathak was suppressed and nearly vanished from practice.

After independence, Kathak had a resurgence. Shrestha recalls learning about Kathak’s rich history which, she says, deepened her respect and love for the dance form. “Kathak isn’t just a dance form for me. There’s a love there I can’t describe,” she says.

She was a teenager when she joined a Kathak class at Padma Kanya Campus in Kathmandu, Nepal. Though her memories of her initial experiences are hazy, she vividly remembers meeting her teacher, Guru Honey Shrestha, who became a significant influence. He not only nurtured her talent but also encouraged her to pursue professional dance education in India, which was a turning point in her Kathak journey.

During her early years as a student in India, she also taught Kathak as a private tutor to support herself. Reflecting on her time there, Subima observes a stark difference in the foundational understanding of Kathak between India and Nepal. “The basic level we learn here in Nepal is already inherent knowledge for most students in India,” she says. To illustrate, she offers a culinary analogy: “Just as Nepalis are experts in making diverse varieties of momo, Indians have a deeper understanding of Kathak.”

She also admires the discipline and ideology that she found more prevalent in India, essential traits for mastering Kathak. “The most important aspect is to feel and give your best through your heart and body and to live with it,” she says. This philosophy, she adds, is the cornerstone of not just learning Kathak but embodying it as a way of life.

Recalling her first performance before formally joining a Kathak class, Shrestha shares a cherished memory of dancing on the show ‘Pratibha Ko Dabali’. The program, which aired on Nepal Television in 1989 showcasing a variety of talents, had been a dream platform for her.

She recollects how her parents had signed her up for the performance, celebrating her passion for dance. “They even had my costume ready,” she says, still amazed at how everything fell into place, though she had no idea where the outfit came from. That moment—her debut performance—remains one of her happiest memories. It’s a vivid reminder of the joy and encouragement she received from her family.

Traditionally, Kathak is a storytelling dance form centered on divine tales, but Shrestha had difficulties envisioning the gods while following the steps her guru taught her. Initially, this made it difficult for her to connect deeply with Kathak. But soon she began to reinterpret Kathak in her own unique way, focusing on human stories and real-life issues. “I still find it hard to imagine gods while dancing. I have to force myself to do it where necessary,” she admits.

But Kathak is a competitive space. Your biggest competition is you, says Shrestha. The dance form demands a lot of physical, mental, and emotional involvement. “One thing you should never do, as a dancer and otherwise, is compare yourself and your progress with others.”

Kathak, she says, has reshaped how she thinks of herself and views the world around her. “Engaging in any form of art—whether drawing, singing, or any other creative expression—is essential because art has always been an integral part of our lives. It’s not just a choice but a fundamental right, enriching our existence and fostering self-expression. Everyone should embrace some form of art for a meaningful and fulfilling life,” she says. 

Reflecting on her past, she admits that she feels a sense of sadness and guilt. “If I could go back, I would have practiced more,” she says. She recognizes there is still a lot of room for growth and improvement. Looking ahead, she has a clear vision of where she wants to be and is actively working towards it, though there is a fair bit of worry and doubt of whether she is approaching things the right way. 

Despite having regrets of missed opportunities in the past, she embraces her journey with hope and resolve. With a clear vision for the future, she remains committed to her growth, navigating challenges with determination and an unwavering belief in her potential.

Family has long been regarded as the cornerstone of society, shaping people’s values, aspirations, and resilience. Today, single-parent households and nuclear families represent two prominent structures, each with its unique challenges, dynamics, and strengths. Here, ApEx spoke to three parents about the challenges of raising children, whether alone or together. 

Suraj Lama, 34

I believe when two people are raising a child it fosters emotional development and resilience through balanced responsibilities. In my case, I provide security and guidance to my child and my wife cares and nurtures. We work as a team and raising our child is a collaborative effort. When both parents are present, the child doesn’t have to deal with unnecessary social biases as this structure is accepted as ‘normal’. I think the impact is gentler on children. With single parents, it might also sometimes be difficult to give the same level of attention because of time and financial constraints. I’m not saying single parents can’t raise children. Of course, they can and they might even do a better job than a couple but it can definitely be taxing. There can be unnecessary stress for both parent and child. 

Ambika Bhandari Subedi, 36

I think raising a child in a two-parent household is generally easier and more effective than in a single-parent setup. A two-parent family provides emotional balance, with both parents contributing to the child’s development. In single-parent families, the absence of one parent can lead to feelings of loneliness, anger, or depression, as the child may lack exposure to a cooperative family dynamic. Social biases can further complicate matters, with children from single-parent families often facing stigma or judgment. Financial and caregiving challenges are also more significant for single parents as they must manage everything alone. In contrast, shared responsibilities in two-parent households create stability, offering better opportunities for the child’s education and future.

Sita Laxmi Twayana, 46

I have lived in Bhaktapur all my life and I have been raising my child alone. It’s an incredibly challenging journey. Managing everything—financially and socially—on my own has been tough, especially during times of scarcity. It was difficult for my child too, but I prioritized their education, ensuring they received the best I could provide, even in unfavorable circumstances. Today, they are excelling academically and pursuing dreams that align with my aspirations for them. I have instilled strong norms and values, and I believe they will achieve great things in life. However, the scorn and criticism I faced as a single parent were hurtful and it still pains me when I think of it. I hope my child and others in similar situations never have to endure such prejudice.

Susan Sapkota, an 18-year-old environmentalist and social advocate, has already made a significant impact through his work in environmental sustainability, sexual and reproductive health, menstrual hygiene, and mental health. Shaped by his formative experiences, Sapkota attributes his current identity to the values and lessons instilled in him during his upbringing.

Sapkota grew up in Surkhet, Birendranagar, in mid-west Nepal. He recalls a childhood marked by significant transitions, such as moving to a new place where he found himself surrounded by adults. This early isolation from people his age led him to develop close bonds with the elders. Solitude also allowed him to mature quickly and become a leader at a young age.

From his early days in school, Sapkota exhibited natural leadership qualities. He was often appointed as a monitor or class captain by his teachers. Teachers joked about his potential political future. They said that he would one day be the prime minister of Nepal but politics never intrigued him. Instead, Sapkota’s interests gravitated toward social causes and making a difference in the world.

Sapkota comes from a modest yet supportive family. His mother, a teacher, and father, a former professional driver turned firefighter, instilled in him values of hard work, empathy, and social responsibility. While they were initially concerned about his education and the unconventional nature of his pursuits, they soon recognized his deep passion for the causes he was championing.

Currently, Sapkota is pursuing bachelors in economics and law at Kathmandu University. He says he wants to be self-sufficient and knowledgeable about legal matters, ensuring that as a campaigner, he won’t have to rely on others for legal advice. He has always been inspired by figures like Barack Obama and Nelson Mandela, whose backgrounds in economics and law aligned with his own academic and career goals.

Sapkota’s journey as a campaigner began during school, when he transitioned from a community school to Usha Bal Batika School, where his mother taught. Here, he was influenced by many visiting lecturers, including Dr Nawaraj KC, a pediatrician who introduced him to the concept of climate change and environmental responsibility. It was during this period that Sapkota began to truly internalize the importance of protecting the environment for future generations.

One of his earliest and most impactful campaigns, ‘Go Green Go Clean,’ was initiated with the guidance of Dr KC. The campaign aimed to raise awareness among students about environmental issues, focusing on waste management and the importance of preserving nature. Sapkota led the student club at school, handling the administrative and funding aspects of the campaign. In six months, they successfully reached all the schools in the area, setting the foundation for his future work in social activism.

Waste management remains one of Sapkota’s proudest accomplishments. He recalls how the campaign transformed the waste management practices in Birendranagar, with communities becoming more conscious about cleanliness and proper disposal. “It was a long journey,” he says, “but we made significant progress.”

Beyond environmental activism, Sapkota expanded his efforts to address sexual and reproductive health and rights (SRHR). Visiting rural areas like Mugu, Kalikot, and Jajarkot, he educated young people, especially women, about menstrual hygiene and sexual health. These campaigns were driven by his observation of gender disparities, with girls facing cultural restrictions that limited their opportunities.

However, Sapkota faced numerous cultural and societal barriers, particularly related to practices like chaupadi pratha (a tradition of keeping menstruating women in isolation, often in huts). One of the key challenges he encountered was the mindset of the communities he worked with. Despite the educational efforts, convincing people to put an end to long-standing practices proved difficult. However, Sapkota and his team used strategic approaches, including speaking to elderly people and engaging with local leaders, to bring about change. 

A particularly memorable achievement from the SRHR campaign was the workshop Sapkota and his friend conducted in Kalikot, where they taught women how to make their own sanitary pads. “It’s a skill they continue to use, and many women are now making a living through it,” he says. 

The work, he says, doesn’t come without challenges including resistance from conservative communities, misunderstandings about the campaigns, and the difficulties of managing multiple roles in his personal life. Despite these setbacks, he remains steadfast, viewing each challenge as a learning opportunity rather than a roadblock. “The challenges have been learning opportunities,” he says.

He acknowledges that much of his personal growth has come from the support and mentorship of key individuals in his life. He credits his parents, mentors like Dr KC, and his supportive friends for shaping his leadership journey.

Sapkota’s vision extends beyond Nepal. Looking ahead, he envisions himself continuing to lead campaigns and initiatives that make a positive impact on society. “I want people to recognize me as a good leader or a campaigner,” he says reflecting on his deep commitment to creating lasting social change.

Sapkota’s recent trip to South Africa, where he worked with The Green Connection to protect marine life, further expanded his understanding of global environmental issues. “It was a huge learning experience,” he says, “and it reinforced my belief in the power of collective action.”

His efforts to promote a ‘green university’ initiative in Nepal is aimed at reducing waste and promoting sustainability in schools and colleges. Having visited over 50 districts for his campaigns, Sapkota remains driven by the belief that passion and teamwork can overcome any obstacle.

Sapkota firmly believes if you do something with passion and determination, then nothing can stop you from reaching your goal. His message to aspiring campaigners is this: “It’s all about teamwork and setting a clear goal.”

Nirmala Sharma has been elected as the President of the Federation of Nepali Journalists (FNJ). Securing 4,282 votes, she became the first woman to lead the media organization. This has revamped the organizations’ profile as well as sparked hope among journalists that the FNJ will work for a prosperous media landscape in Nepal. ApEx talked to three young journalists from different media houses about their concerns and expectations.

Sanskriti Pokharel, 20, The Kathmandu Post

I believe in press freedom and I expect FNJ to focus on engaging with local journalists and communities to address the specific challenges they face in remote and conflict-affected areas. FNJ should also provide safety training to journalists as that can ensure fearless reporting. FNJ could establish mentorship programs pairing experienced journalists with young journalists to foster knowledge sharing. As someone young navigating this field, I also see immense value in FNJ leveraging partnerships with media houses and academic institutions to provide scholarships, internships, and global exposure. I feel that a diverse media landscape leads to richer, more inclusive storytelling. Acknowledging and highlighting the contributions of journalists from diverse backgrounds and age can inspire others and shift perceptions about who can succeed in the field.

Sara Pahari, 22, myRepublica

FNJ should prioritize creating a secure environment for journalists, especially for those reporting from conflict zones or covering sensitive issues. This includes advocating for stronger laws to protect press freedom, journalists’ rights and providing legal support for journalists facing threats. It’s also important to establish crisis response mechanisms to address immediate risks. It can also partner with media houses and international organizations to offer scholarships or fellowships for advanced learning. This would make a difference in enhancing skills and career growth. FNJ needs to be proactive in guiding journalists on adapting to new technologies while addressing issues like misinformation, plagiarism, and ethical dilemmas in digital reporting. I’d love to see FNJ push for more inclusive policies within media organizations, ensuring fair representation of women, young journalists, and those from marginalized communities. Promoting leadership opportunities and recognizing diverse voices can create a more equitable and innovative media sector.

Tenging Dolma Tamang, 24, MakaluKhabar

In Nepal, although there is press freedom, journalists are frequently threatened and assaulted. Many journalists feel unsafe because of the news they report. In most cases involving the safety of journalists, the FNJ seems to merely draw the attention of the concerned individuals or authorities. When no action is taken against those responsible, attacks on journalists continue. So, the FNJ must go beyond just drawing attention and take decisive action to uphold press freedom and protect journalists. I believe there is a lot of nepotism and favoritism, and journalism is often misused. FNJ must look into this and encourage and reward those who genuinely practice good journalism, rather than favoring those aligned with political ideologies. The FNJ should introduce programs aimed at building the capacity of these groups. They should reward journalists who highlight issues concerning youth, women, and marginalized communities.

Sabin Karki, also known as Sabin Beest, is famous for his love for dance and artistic expression. His journey has been shaped by his passion for movement, creativity, and a deep desire to inspire. A dancer, choreographer, and filmmaker, Karki has paved his own path in the entertainment industry, constantly breaking barriers and pushing boundaries. His story is not just about mastering the art of dance but about embracing challenges, defying expectations, and ultimately finding success on his own terms.

Karki’s interest in dance began at an early age, when he was introduced to it through a school program. A group of students were participating in a dance event at their school. Karki, at the time, was not particularly skilled in dancing. When he took to the stage, his performance was less than graceful, and Karki felt humiliated. But it made him want to improve. When another opportunity came his way, he gave it his all. Karki was recognized as one of the best dancers in his school. This marked the beginning of his transformation. 

He was clear that he didn’t want a traditional nine to five job. “The thought was a nightmare,” he says. The idea of working in a conventional office setting didn’t appeal to him. Instead, he wanted to explore the creative side of life and forge a career that allowed him to do what he loved. Karki started by creating cover videos, which allowed him to practice and showcase his talent. 

However, the turning point came when he received his first significant offer, a chance to choreograph a song for the ‘Fantastic Wonderful’ song. Although the project didn’t work out as he had hoped, the opportunity helped him gain visibility and opened doors for future ventures.

‘Viral Vaidiyo’, a renowned figure in Nepal’s music and dance scene, approached Karki after parting ways with The Cartoonz Crew. This collaboration signaled the next phase of his career, where he began to solidify his place in the dance industry. 

Karki sees dance as a form of expression that goes beyond physical movement—it has become a way of storytelling and connecting with others. He acknowledges the multiple roles he takes on in his work. In solo performances, he focuses on his personal practice, perfecting his craft independently.  

However, when working in a group, coordination becomes crucial as each member brings his/her own challenges to the table. One of the most difficult aspects of his work is the pre-production phase, where the story for the performance must be created, and he must figure out how to direct the group effectively. 

The dynamic of group dancing adds complexity, as he must not only ensure that the overall performance looks cohesive but also consider how to make the dance movements appear visually appealing. “While dancing in a group requires careful synchronization, directing involves a deeper level of thought about how to best frame and present the dance for maximum impact,” he says. 

He has also developed a keen interest in filmmaking. This passion was fostered during the early days of the internet, when he became an ‘internet freak’ who constantly sought knowledge about technology and the digital world. Karki’s interest in technology and video creation led him to start his own production page, Beest Production.

Beest Production began as a simple project where he and his crew created videos and choreographies. Over time, however, it grew into a fully-fledged creative platform where he could explore his passion for both dance and filmmaking. The process of creating and directing music videos became a natural extension of his dance career, and Karki found himself merging his love for storytelling with his ability to choreograph. 

For Karki, dance is more than just movement—it’s a form of communication. When creating music videos, storytelling is essential. While dance is the primary focus of the videos, he emphasizes the importance of weaving a narrative that resonates with the audience. “In a music video, there is a big importance of dance,” he says, “but the story also plays a crucial role.” This combination of dance and storytelling is what sets Karki’s work apart from others in the industry.

Karki also notes the importance of competition in the dance scene. He believes there should be more opportunities for dancers to compete and showcase their talents, as well as greater involvement from sponsors and corporate houses to support the industry. However, he acknowledges that the current state of the dance scene in Nepal is much better than before. He recalls a time when girls were not allowed to dance, and if they did, they were often labeled as ‘bar dancers.’ “We have also changed the perception of dancing,” he says.

His recently released music video Bhavya Rap was created with the intention of spreading good energy rather than delivering a deep, meaningful message. He says, “The lyrics were designed to focus on rhymes and rhythm, with no specific meaning behind them.”  However, he notes that many listeners began to search for deeper meaning in the rap, which was not the original purpose. 

He emphasizes that not every piece of music or art needs to have a profound meaning. Sometimes, the good vibes and positive energy that come from the music are just as valuable, and they can resonate with listeners in a way that transcends deeper interpretations.  

Moving forward, Karki continues to be driven by his love for dance, filmmaking, and creativity. He emphasizes the importance of building one’s own genre and staying true to one’s passion. “Pride and ego are harmful,” he says. “Focus on your craft and dance your own way.” 

As he works on upcoming projects, including a new music video that will be released in the next two months, he is not only focused on his own success but also on inspiring the next generation of dancers and creators in Nepal.

What started as a simple desire to improve his dance moves has now blossomed into a successful career in dance and filmmaking, and his story continues to inspire countless individuals who dare to dream big and work hard to make those dreams a reality.

Plan International Nepal, in collaboration with Plan International Asia Pacific Regional Hub, launched the Girls’ Leadership Index (GLI) Report 2024 on Thursday. The report highlights the progress and challenges faced by girls and young women across the Asia-Pacific region, focusing on education, health, economic opportunities, protection from violence, climate change, political participation, and the legal and policy frameworks shaping their development. The launch event featured global leaders and representatives from Plan International’s national offices. Bhagyashree Dengal, Plan International’s Regional Director for Asia and the Pacific, emphasized the urgency of addressing barriers faced by girls, stating, “As our region faces pressing challenges such as climate change, economic inequality, and political instability, addressing the unique barriers faced by girls is crucial.” Dengal added, “Empowering girls is not only about improving their lives but also about ensuring a prosperous future for communities and nations.”

The Adolescent Leadership Index 2024 provided insights into the barriers and opportunities affecting adolescent girls’ leadership potential. Based on data from 33 countries in the Asia-Pacific region, the report revealed that persistent inequalities hinder girls’ leadership development and highlighted the need to break cycles of gender discrimination and inequality. Singapore, Thailand, and the Philippines are leading the way in transforming education, protection, and legal systems for girls. In contrast, Afghanistan, Pakistan, and Brunei face significant challenges in education, economic opportunities, and climate action, which undermine girls’ empowerment. Similarly, in the Pacific, Australia, New Zealand, and Fiji excel in areas like education and political representation, while Papua New Guinea, Nauru, and the Solomon Islands lag behind in health and leadership representation. Cambodia has shown remarkable progress in health indicators, whereas Brunei has witnessed a significant decline in climate change performance regarding adolescent girls, underscoring the diverse challenges and opportunities within the region.

A panel discussion moderated by Rose Coldwell, Plan UK National Director, featured Ram Kishan, Country Director of Plan International Nepal; Ravi Verma, Executive Director of the International Centre for Research on Women (ICRW) Asia; Basjir Najeeb, Deputy Country Representative of UNFPA Nepal; and Sikha Thapa, a climate youth activist. Saima, a teenager from one of Plan International’s countries of work, urged stakeholders to challenge misconceptions about adolescents, stating, “We need to remove misconceptions that negatively affect us and challenge the idea that adolescents cannot lead or be agents of change. We also need more agencies and partners to support us in achieving equal power, freedom, and representation.”

Plan International emphasized the need to address socio-economic barriers, eliminate harmful cultural practices, and ensure equal access to education, health services, and economic opportunities for girls. However, challenges such as gender-based violence, early marriage, and weak legal frameworks remain critical and require urgent attention. Children’s rights organizations and humanitarian agencies are advocating for increased initiatives to enhance girls' involvement in youth-focused programs and to provide more financial support for their groups and organizations.

Rajani Shrestha, born in 1981 in Jhapa, Nepal, has carved a unique place for herself in the world of bodybuilding. Her journey from a woman with no knowledge of bodybuilding to becoming an inspiration for many is a testament to her resilience, determination, and passion for health and fitness. However, her journey wasn’t an easy one. It was shaped by unexpected challenges, health issues, societal criticism, and a profound love for fitness that transformed her life.

Shrestha was born and raised in Jhapa in eastern Nepal. She lived a normal life, focusing on family, work, and other daily responsibilities. The idea of working out or engaging in any form of physical transformation didn’t cross her mind until much later in life. However, everything changed when she had a health scare at 32.

She developed a series of troubling symptoms, including 25 to 30 knots in her throat, which were later suspected to be signs of cancer. After consulting several doctors in both Nepal and India, the diagnosis didn’t look good. Many doctors feared the worst, and cancer was high on the list of potential diagnoses. It was a terrifying and uncertain time in her life.

Then her husband encouraged her to work out. At first, the idea seemed ludicrous. She was sick, exhausted, and overwhelmed by the uncertainty of her medical condition. But her husband, who has always been her pillar of support, gently persuaded her to go to the gym.

“Even though I was sick and in a bad phase of my life, my husband told me that getting fit physically and working out could help me. He got me enrolled in the gym, and that’s where everything started,” says Shrestha.

Slowly, working out began to have a remarkable effect on her. Not only did she start feeling better physically, but her health also began to improve. After years of consistent exercise and determination, Shrestha’s health improved. The transformation was nothing short of miraculous, both physically and emotionally.

Her newfound passion for fitness didn’t end with recovery. She worked out more and as she saw her body’s structure change, she became interested in the idea of bodybuilding. This was not an easy decision to make, as bodybuilding in Nepal, especially for women, was not widely accepted at the time. She began to explore bodybuilding in 2016, and it quickly became a significant part of her life.

As a female bodybuilder, Shrestha faced intense societal criticism. “When I just started, it was compulsory to wear a two-piece outfit at the gym and for games. My family and relatives were against it,” she says. “But my husband was my biggest supporter. He motivated me and gave me the strength to continue.”

So, she dedicated herself to bodybuilding, working relentlessly to build muscle and strength. “For women, it’s much harder to build muscle mass. People criticize a lot when a woman starts gaining muscle,” she explains. “They say, ‘Is this a girl or a boy?’ or ‘Your body doesn’t suit you. You should be soft and have a small body.’”

But Shrestha understood that people’s criticisms stemmed from a lack of understanding of bodybuilding, especially for women. Over time, she became more confident in her decisions and started pushing back against the norms. “Now, people are more accepting of women in bodybuilding,” she says. “There’s still some criticism, but it’s getting better.”

Her journey was not solitary. Her husband, who had always been her rock, played an instrumental role in her success. He not only supported her emotionally but also went against societal norms to help her pursue her dream. Together, they worked hard to achieve her goals, even opening a shop to sustain their livelihood. They also both went to the gym every day, making fitness a shared experience.

Her family, initially unsupportive, gradually came around. Despite the challenges of managing both her family life and bodybuilding career, she made it a priority to balance her personal life with her commitment to fitness. “I want to make sure I give enough time to my family and not make tournaments my only focus,” she says.

Shrestha follows a simple yet healthy diet to maintain her physique. “I prefer eating home cooked meals and I avoid oily food. We mostly use ghee. I also don’t use a lot of spices. When I’m preparing for a competition, I eat mostly boiled food,” she says. 

Supplements are also very important, she says, adding it must be consumed in moderation. “We need to have different multivitamin and fish oil for ligaments and joints. I usually have glutamine because it helps and supports my muscles and prevents my muscles and joints from hurting,” she says.

She competes in the men’s bodybuilding category, where the focus is on building muscle mass and gaining size. “In bodybuilding, some people focus on physique and shape, while others, like me, aim for muscle mass and strength,” she says. “There are also categories like model physique, where the focus is on a smaller body with no muscle mass.”

Her first major international achievement came in 2019, when she won a competition in Indonesia. “I was so happy to stand there and represent Nepal. I can’t explain how I felt. It was like I was fulfilling my purpose,” she says.

However, her journey has not been without sacrifices. In 2013, Shrestha was unable to participate in a competition in South Korea because she didn’t get a visa. It was a bitter disappointment that still lingers with her.

Bodybuilding is an expensive sport, especially in Nepal, where there is limited government support for athletes. She has borne most of the financial burden herself. “It costs a lot, especially when preparing for international competitions. This time, I spent more than Rs 10,00,000  and we had no help from the government,” she says.

Shrestha hopes that in the future, there will be more support for athletes like her. She envisions a time when the government will provide financial assistance to sportspersons. “I hope that in the coming years, we will receive financial support, just like athletes from other countries,” she says.

Throughout her journey, she has learned the value of patience and perseverance. “In bodybuilding, timing is everything. You can’t just start whenever you want. Everything has to be planned and executed with discipline,” she says.

Her advice to others is simple yet powerful, “There is nothing stopping you from pursuing your passion. If I can continue at 44, anyone can.”

Reflecting on her journey, she wishes she had started earlier. “I regret not starting bodybuilding before I had health issues. But at least I’m here now, and I’ve made a difference in my life,” she says. She encourages everyone to dedicate at least an hour to their fitness and well-being every day. “If you take care of your health and fitness, you won’t fall sick,” she says.

Her journey is a powerful reminder that transformation is possible, even in the face of adversity. Through hard work and passion for bodybuilding, she has become not only a symbol of strength but also a role model for many, proving that age, gender, or society’s expectations should never limit one’s potential.