Do we need to exercise our mind, before we exercise our body?

I’ve published a new episode for the podcast called Think Pungra. Listen to three new tracks by Nimrat Khaira and Diljit Dosanjh, Gurnam Bhullar and R Nait with Kaur B.

Do we need to exercise our mind, before we exercise our body? Think Pungra

Does exercise start the moment you start moving? Also enjoy three new Punjabi tracks by Nimrat Khaira, Diljit Dosanjh, Gurnam Bhullar, R Nait and Kaur B. — Send in a voice message:
  1. Do we need to exercise our mind, before we exercise our body?
  2. Care about your brain/mental health with exercise
  3. Foreword of new book, The Day Bhangra Died
  4. Do you ”have” to do cardio? Plus three tracks with Gurlez Akthar
  5. What comes first exercise, or being in the mood to exercise?

Subscribe to Think Pungra on your favourite podcast platform, and always be in the know
SpotifyGoogle PodcastsApple PodcastsAmazon MusicAudibleTuneIn

The latest podcast may not appear on your platform of choice for a few hours, I just published it now and it’s working its way through the pipes.

“Before” photos for Dormer’s Wells group. Can we reduce the group’s weight together?

Today was my first public class since the lockdowns started in March 2020. 23 people have signed up to live and breathe being part of an active lifestyle. Of the 23, the majority have the personal goal to reduce their body weight by the end of the three-month block. Collectively the group weighs 1,140 kilograms.

The power of the supportive group will inspire and encourage each person to contribute to bringing that number (1,140 KGs) down. People interested in becoming group exercise instructors will recognise the power of group exercise to help many people achieve their weight and health goals.

Another photo with weight measurements will be taken on 27th March 2022, we’ll compare the difference and celebrate the change. Don’t worry group, we’ll not take semi-naked photos to see the difference, weight is perfectly good.

What if the weight is the same?

I feel that’s good too because it means that whilst society’s weight is increasing, our group is not. Yet, I don’t think that’s realistic, I have 100% confidence in the group, that we’ll reduce the collective weight. I can’t wait to see by how much.

What if the weight is more?

Of course, that’s possible too, but what impact will it have? The point I making is that regardless of the result, the fact of measuring is the first step towards successful weight management. If we don’t measure, how will we know where we’re going? It’s possible that on the 27th of March the weight is the same or more. To think of this as a failure is the wrong attitude. Instead, we need to work together to learn how to move the needle in the right direction. I know from talking to the group, they’re very committed. We need to stay on top of the goal and ensure we’re in action mode.

Attending class, improving eating, and sleeping well, are all central to achieving the weight reduction target.

Want to follow their journey?

I’d love to keep you informed, so please sign up for motivational updates at the bottom of this page.

Help me build our exercise group on Twitter

Friends, my new class starts this week. I am looking forward to us collectively motivating and encouraging each other to exercise, eat better and overall optimise our health.

The power of being part of a group is key to this activity, in fact it’s the first word for the name of the activity “Group Exercise To Punjabi Music”. It’s old-fashioned to think that activities related to the group need only to happen during the class. These days we have so many great technologies to help us digitally. It’s for this reason that I advise you to join in with the group chat on Twitter. Help me put the group into group exercise. Here’s an example of what our Twitter conversation will look like in the coming weeks.

Why Twitter?

I know many people prefer to use WhatsApp, Facebook, Messenger, Instagram, Telegram or even email; I cannot use these for legal, reputational and cost reasons.

What else do I need to know about Twitter?

I, and future instructors, will be using Twitter to share coaching points such as eating tips, and articles related to the power of staying active. This is also where we’ll be primarily sharing photos and videos from class.

Can I use Twitter for non Pungra posts?

Yes, and I encourage you to, I love Twitter and I hope you will too. When it comes to Pungra related tweets, use #pungra. Use it share your learnings related to health and have conversations related to your journey. This will motivate others, but more important, it will motivate you to keep going. Otherwise, share your personality, what interests you and anything else on Twitter to help others get to know you.

But I don’t want the world to see my tweets

Choose to only allow your tweets to be seen by people you follow, and then only follow people you’re happy to see your tweets.

Can’t I just talk to people after, or before, class?

From my perspective, I want to finish class and get home to do other activities with my family. The trouble with talking after class is that 5 minutes becomes half and hour, which becomes an hour, which can become 2 hours. It’s far more effective and efficient for me to use Twitter, so please help me with this.

Do I ‘have” to join in with the group on Twitter?

My view is that it’s in your, and the class’s, interests. It also is in the interests of guests, who are interested to come and use a spare space occasionally. It also is in my interests, as it make bitesized communication easier.

I don’t know how to use Twitter

If you would like to discuss how to use Twitter, speak to me for an introduction.

Photo by freestocks on Unsplash

The new songs I’m looking forward to using in class

Since the lockdowns started in 2020 there have been many new Punjabi songs, that I’ve not yet had the pleasure of using in class. Here are five that I will be using this week, please have a listen, I am sure you’ll love them as much as I do:

  1. Bijli Bijli by Harry Sandhu – YouTube
  2. Phutte Kam with Gurlez Akthar and Akaal – YouTube
  3. Churi with Khan Bhaini and Shipra Goyal – YouTube
  4. Vibe with Diljit Dosanjh – YouTube
  5. Pani Pani with Aastha Gill and Badshah – YouTube

Check out my video about these songs on TikTok.


New songs for 2022 group exercise to #Punjabi music classes with pungra, which do you like the most of these?

♬ original sound – Ravi Sandhu

January to March class is full, why you should sign up for updates and demand more classes

My class for January, February, and March 2022 is full to capacity. Thank you everyone who has signed up for making it happen. It starts next week on the 9th of January, I hope you’re as excited as I am.

If you are interested in the class but didn’t get a place booked, then not all is lost for the future. I am doing everything I can to expand so that there are more classes in 2022.

To make this happen, I need your help. The best thing to do is make sure you’re receiving updates from this website. Most of them will be about how the class is going, including photos and videos, hands up they’re partly to make you envious. All for good intention, that it builds up your level of interest to want more classes like this to happen.

From April 2022 I will be promoting the Pungra instructor development program, in a bid to increase the number of qualified group exercise to Punjabi music instructors. I’m the only one, that I know of, at the moment.

I’ll be asking you where you would like classes to happen, and what times. It’s really important to drum up interest because instructors complete the certification. Otherwise, the gap between them completing their certification and starting to instruct classes will be very wide, and there is a range of other issues that I need to manage to help people set up new classes.

The absolutely best way for me to solicit information from you is through this website, meaning the updates will be posted directly to your email.

Watch this video for more details

10 days until classes, start back

It’s time to get back to #pungra, make 2022 about fitness. A new block starts on Sunday 9th January 2022, every Sunday at 10AM to 11AM. #exercise #fitness #workout

Why not interact, and share, these posts? You know people, that know people.

No more exercise videos, for the foreseeable future

We’re not making any new exercise videos for the foreseeable future. In 2022, and beyond, I’m going to focus on developing Pungra into a charity, and to lead on projects in communities to focus on exercise participation.

However, if 70 people become donors providing £3 per month, then we’ll start making the videos again.