Good group exercise to Punjabi music

To move across the high level menu

When a topic on the menu takes your interest, dive down for more detail

Features of every class

Pungra is in a different industry

Pungra is in a different industry

Movement Revolutions

"Is that bhangra?" There are four ways Punjabi music is used for movement.

Bhangra is not a "thing"

Noun

The name of a "thing"

Verb

A process or something we "do"

Nouns

Ravi

Punjab

Amritsar

Ford

Verbs

Dance

Sing

Act

Move

The "Google it" generation

Are-Sa-Na

Bhangra is Punjab's Pop

Pungrafier

Pungrafier

Who

Want to exercise to Punjabi music

Why

Prevent, manage or reverse health conditions such as type 2 diabetes, heart disease, obesity, etc.

Where

At home, or eventually in gyms and community centres

How

YouTube in living room, activations or in-person classes.

Exercise

Misconceptions

1. All exercise is the same
2. Dancing and group exercise to music is the same
3. Longer workouts are better
4. Stretching before exercise prevents injuries
5. Exercise makes up for poor food choices
6. You only need to workout a couple of times a week to stay in shape

Exercise criteria

1. Music

2. Social
3. For life
4. Adaptation
5. Velocity and intense intervals
6. Accessibility
7. Low anxiety
8. Cost

Exercise compared

How to join a free Pungra Club

Message Ravi on Messenger, to join a club.

Become familiar with accessing Pungra videos on YouTube, preferably on your largest screen, such as a television.

Keep a close eye on times and the weekly emails for slots to join to exercise together.

When it's time for your session, get your choice of Pungra YouTube video ready, and join the Messenger Room on your mobile.

Continue to engage, enjoy and banter with your club throughout the week. And exercise at other times too.

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Imaan

She considers Pungra one of the best

Imaan

She knows Zoom quality is poor

Ambi

She's distracted, and needs someone to motivate her

You

Guide and prompt people like Ambi

You

Join our team

Priya

Wants to eventually become a fitness coach, becoming an activator is a good starting point

You

Learn everything you need digitally, through audio

Imaan

Loves Pungra, and the Activators, and wants everyone to know about them

You

Express your interest

How to exercise at home

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2

Television

Laptop

Questions

Questions

Exercise at home

Live streaming

On Demand

Pros

Cons

Community

Immediate feedback

Largest screen (TV)

High quality

Legal

Community

Illegal (copyright protected music)

Low quality

Quality reliant on instructor's internet

Instructor (qualification, insurance and music licence)

Supports curators (no need to be qualifed)

Easy to provide free

Repeatable

Immediate feedback

Simple, but relies on laptops

Pungra has been done at home since 2014

Exercise at home

Hybrid

Pros

Community

Immediate feedback

Largest screen (TV)

High quality

Legal

Supports curators (no need to be qualifed)

Easy to provide free

Repeatable

Simple, but relies on laptops

Give what you can to help us grow

We're committed to providing our services for free, and coaching you to use technology to exercise to Punjabi music. Here are the products or services we'd like you to contribute money towards, in order of preference:

1. Get set up to exercise at home with a TV, suitable internet connection and free YouTube account. Including adjust your space/furniture and negotiate exercise time with those you live with. Estimated = £8* and 1 hour per week.

2. Be set up to join Exercise Together sessions with a mobile, and fitness tracker. Estimated = £8* per week, no extra time.

3. Be set up to watch or listen to our Pungra Movement emails, videos and podcast. Sign up for a free TickTick account to help keep you organised. Estimated = 30 minutes per week, no extra cost.

4. Become an Activator by scheduling 20-minute slots for other people to join you to Exercise Together.

5. Contribute £3 per month to Pungra to help us motivate more people to exercise.

*these are not costs that you're paying to Pungra, but costs you probably are already incurring for your TV, mobile, internet, etc.

Activator

Activators facilitate Pungra Exercise Together and Discuss Together

The world has changed, and needs us to show them the way

Values

"Good"

Freely available technology

Adaptable

Scalable

Humble

The road ahead

2020

2021

Certification

Delivery

Six-month projects

Motivation journey

Group

Self

Procrastinator

Organised

or

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+

+

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or

or

Group chat

Use Facebook Messenger, WhatsApp or similar

Owned by Activators to 'check-in', encourage, remind, and motivate

Limit to 25 people

Ravi to 'match' according to:

1. Gender

2. Age group

3. Geographical location

Communication protocol

Each Activator: Zoom, YouTube, slides and location details to Ravi

1. By every Saturday

2. Sunday evening

3. During the week

Ravi will:

Post from pungra.fit

Create Facebook Events and invite Facebook Group

Activators:

1. Share https://www.pungra.fit/p/thisweek

Facebook, WhatsApp, Messenger, etc.

Exercise Together protocol

test

1. The day before

2. On the morning

3. Five minutes to go

text

text

Discuss Together

"Can we discuss a subject regularly to provoke thought?"

Up to 20 minutes

Good quality audio, and fairly good video

Facilitator's job - Set up the Zoom, encourage participation and encourage answering questions - a bit like a radio show

Honesty about not being experts, but encouraging group coaching

Prevent getting 'lost'

TickTick

Welcome video

1. Why Exercise Together?

2. Why Discuss Together?

3. What is Pungra?

4. Who should do it?

5. Where do we do it?

6. When do we do it?

7. How to do it?

What is a coach?

Not

Trainer, instructor, teacher

Coach

Draws out client's own goals

Why people need coaches

More distractions and confusion then ever

Digital coach

Learning pathway

*Plan is to accredit through UK Coaching

#Plan is to bring these in-house long term

Our calendar

Projects are coaching at scale

The Badges

Our coaching will provide additional value to industry level qualifications provided by established fitness educational organisations.

Digital Coaching

We must use technology that is simple to adopt, low cost and multiple purpose. Acid test = if people would use it for their shopping list, they'll use it for planning fitness goals. 

Reasons to lead a Pungra club

You're more likely to exercise, if you know you 'have' to.

You'll be part of the Pungra team, coached by Ravi Sandhu, and part of a growing global movement in the fitness industry partner organisation of EMD UK.

You'll practise new technology skills and other soft skills that will benefit all aspects of your life.

The world has changed, but more people need to exercise from home.

South Asians females are the most inactive demographic in the UK. We all must play a role to combat the "big" problem.

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How to lead your club

Choose one, or more, 20 minute time slot(s) per week when you will be following Pungra videos.

Create your group chat on Messenger/Instagram, or Sendfox called Name's Pungra Club.

Ensure your weekly slot(s) are visible on pungra.fit

Welcome, motivate and rally up your club members throughout the week, not too much, but not too little.

Follow the videos during your time slot(s), open up your video conferencing* to connect with others.

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*You can use Messenger Rooms or Zoom

What makes a good Activator?

Commitment to a time, and the cause, the "big" problem.

Remember that you're part of a team.

Be communicative, sharing and motivating.

This is all new, demonstrate humility, humbleness and flexibility to new ideas.

Be a role model.

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You shouldn't be an Activator if

You're in it for the short term gains.

You don't genuinely care about the "big" problem.

You don't have the capacity in your day to day.

You don't feel there's a need to improve yourself, and improve others.

You feel little to no satisfaction by being part of a radical problem-focused team.

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Punjabi Music Misconceptions

1. There's one type of Punjabi music
2. The only type of Punjabi music is bhangra
3. Bhangra is a "thing"
4. Bhangra is from the Indian state of Punjab
5. Punjabi music and "Bollywood"... same thing

Instructor

Instructor

Who

Want to help others exercise to Punjabi music

Why

Prevent, manage or reverse health conditions such as type 2 diabetes, heart disease, obesity, etc.

Where

At home, or eventually in gyms and community centres

How

YouTube in living room, activations or in-person classes.

Skills Assessment

NA=Not assessed

How big is "big"?

Anticipated cost from 1980 to 2030

$$$

The front line

Who is going to combat the enemy?

Invasion of Punjab / India

Terrorism

Coronavirus

Obesity

Warrior

Soldier

Medic

Exercise instructor

The Moves

Counting Techniques

Unsafe Movement

Performing and exercise compared

Types

1. Commercial traditional instruments
   1. Easy listening
2. Folk traditional music
   1. Not so easy listening
3. Non-traditional music
   1. Very easy listening
   2. with Hindi, English or other languages
4. Religious/spiritual

What good looks like

Here is our checklist for what a great group exercise to Punjabi music class looks like, and classic faux pas.

Fitness elements

Rating of perceived exertion

Intervals and modifications

Commercial

Warning: Violence

Folk

Folk - giddha

Non-traditional music

Religious/spiritual

Examples

1. Commercial traditional instruments
   1. Daler Mehndi
2. Folk traditional music
   1. ​Kuldeep Manak
3. Non-traditional music
   1. Guru Randhawa
4. Religious/spiritual
   1. ​Various dabble

Origins

Taj Mahal

India

Bombay

All are names given by invaders/foreigners

Mughul

Greek

Portuguese

Influences from Persia

Steel and Crowther's Journey of 1615-16 from Moghul India through Persia

Punjabi and Iranian

Punjabi and Persian

Origins

"The Indian state of Punjab" ?

Punjab

Pakistan

India

Partition

"Bollywood"

Chalk and cheese

Pungra's perception problem

Many people think they already know what Pungra is.

The Dunning–Kruger effect is a cognitive bias in which people with low ability at a task overestimate their ability. It is related to the cognitive bias of illusory superiority and comes from people's inability to recognize their lack of ability. Without the self-awareness of metacognition, people cannot objectively evaluate their level of competence.

Pungra is a player in the physical activity, sports and exercise industry. Not performing arts.

Ravi Sandhu

First an educator,

second a fitness instructor.

Not a dancer or performer!

I modernise learning experiences to maximise the adoption of technology, exercise and healthy eating.

The Ethos

• Our mission is to help more people exercise to Punjabi music taught through the highest possible standards.

• We will educate talented dancers who enjoy Punjabi music, to become exercise coaches.

• So called "bhangra fitness" needs standards, there are many organisations making it up as they go.

Knowledge to Wisdom

"The greatest enemy of knowledge is not ignorance; it is the illusion of knowledge." Stephen Hawking

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.” Miles Kington

Levels of thinking

1. Knowledge

2. Understanding

3. Wisdom

"It could be this, it could be that"

"If this, then it would be that"

"If this, then it should be that".

Collect information and describe it.

Apply the information in your behaviour.

Make moral and ethical judgements.

Some people are less, or more, able than others.

Treating everyone with respect and courtesy.

Stand up for lapses in the others' behaviour, or the law.

"I hear ting-a-ling-a-ling, this is bhangra"

"If that's a fitness instructor, then they would run classes in fitness centres".

"Exercise should be based on scientific standards".

Why Pungra exists

The problems that needs to be solved

WTF

What? That's fitness!

We show talented dancers how to focus on their participants' needs, instead of audiences.

Bhangra Fitness vs Pungra

Bhangra Fitness is dancing, that's a bit "exercisey"

Pungra is exercise, that's a bit "dancey"

If you run after two hares, you will catch neither.

Confused dancers

What? That's fitness!

Goal

To "normalise" exercise to Punjabi music

"bhangra means multiple things:

1. music

2. dancing style

3. performing style

4. "Indian, or something"

Pungra means move with us with world-class fitness instructors

Establish the UK as the centre of the world for group exercise to Punjabi music. Partnerships with EMD UK, CIMPSA, UK Active, Sport England and Sport Scotland

Intellectual Property

What we've achieved so far

The Market

Stages of maturity

Culture change is a journey

Classes/activities coordination

Instructor Team

Fund raising team

Good group exercise to Punjabi music

Nutrition and other videos

Exercise videos

Exercise videos

Activator team and community network