Merry Christmas, or Meri Christmas? ⏰ Commit to your exercise this week 💗

Which type of Christmas are you going to [have to] choose this year? Choose the times best for you, let's exercise or discuss together

This year, why not choose to have a Meri (translated: my) Christmas, instead of a Merry Christmas?

I know that the definition of merry is joyous, jolly and cheerful, but I do not feel this is how it transpires. In reality many people interpret merry to mean '“let go”, “indulge” and even become “impulsive”. Challenge me if you think I am wrong. But if am correct, challenge yourself to not be “merry”.

Calling it meri Christmas means you can put you first. Do what you need. Do you need to eat in excess? Do you need to sacrifice your sleep, and exercise routine? Do you really need the alcohol? Because this is the end of the year, it’s a good time to look ahead to either improving, or maintaining your already great, health.

Lockdown in full swing, again

My NHS Covid19 app politely informed me that my area is now in tier 4. My immediate thought was, “I thought England only had 3 tiers, and it was Scotland and Wales that had more tiers”. But it seems I was behind the curve, as I read further to learn that I “must stay at home”. It’s a good thing I have Netflix, so that I can chill, isn’t it? 😉


Our free Pungra Together sessions this week. Here are the times, including the links you’ll need. Click the:

  • Date for Facebook Event

  • Name of Activator to message them, say hi or for technical support

  • Room, just a few minutes before to connect with the group

  • Video, to load up on to your TV or large screen

  1. Mon 21 Dec 7:30 AM* - Daljit’s Exercise Together (Room/Video)

  2. Mon 21 Dec 1 PM - Davina’s Exercise Together (Room/Video)

  3. Tue 22 Dec 7 AM - Daljit’s Exercise Together (Room/Video)

  4. Tue 22 Dec 1 PM - Arim’s Exercise Together (Room/Video)

  5. Wed 23 Dec 7 AM - Daljit’s Exercise Together (Room/Video)

  6. Wed 23 Dec 1 PM - Ravi’s Discuss Together (Room/Slides)

  7. Thu 24 Dec 1 PM - Davina’s Exercise Together (Room/Video)

  8. Fri 25 Dec 1 PM - Daljit’s Exercise Together (Room/Video)

  9. Fri 25 Dec 1:30 PM - Sophia’s Quiz Together for Christmas day

  10. Sat 26 Dec 9:30 AM - Sophia’s Exercise Together (Room/Video)

  11. Sat 26 Dec 10 AM - Ravi’s Quiz Together for Boxing day

  12. Sun 27 Dec 9:30 AM - Sophia’s Exercise Together (Room/Video)

Times are UK and each session is approximately 20 minutes. It’s a good idea to say hi to your Activator on Messenger, click on their names to start a conversation. To join one of the quizzes please message the Activators, Sophia or Ravi.

21st December is Winter Solstice, it is the start of a new age called the Age of Aquarius and when a Great Conjunction will happen. This could be a good day to exercise, to set the right intention for us, as we enter this new age.

What are they?

  1. Exercise Together - we all join in with exercising to Pungra videos at the same time.

  2. Discuss Together - we all discuss a health, fitness and wellbeing related topic. We record the discussion and will share it on Facebook for others to watch. It will also be shared on this site as a podcast.

  3. Quiz Together - a light and engaged way to learn a little more about Pungra, exercise and health related topics. Preferably you need two devices, such as a mobile and laptop - but it can be done on a mobile, it just mean switching between your Messenger and your browser.

How to join Exercise Together

Please watch this video before the session to understand how it works.

You will need two devices:

  1. A large screen such as a TV or computer. You will use this to access the workout video on YouTube.

  2. A mobile phone, with which you will join a Messenger Room. We will see each other exercising. Enabling your video is optional, but recommended. During the exercise, if there’s too much noise coming from your mobile, it’s a good idea to reduce the volume on your mobile or mute everyone else’s audio.

Technical support: It’s not possible to offer technical support during the session, so if you’re feeling as though you need some one-to-one guidance, please contact me to arrange a 10-minute session.

The sessions are suitable for you and all your family. Even if you’re not feeling full of energy, you can do many of the exercises as light or even seated version.

Find out more about Exercise Together.

Exercise Together

How to join Discuss Together

The audio quality for your involvement needs to be good. Please use a headset or earphones and ensure you have no distracting background noise. The Activator will facilitate the discussion, which may mean that each person is not able to speak. Use the chat to share your thoughts, questions and comments. You are welcome to enable your video, keep in mind that the video will be published on Facebook and although a few people have joined the session, many more will watch it in their own time later.

See the slides

How to join Quiz Together

Ideally you’ll need two devices, one to access the Facebook Messenger Room and the other to access During the Quiz Together you will be given a PIN to enter into the Kahoot site to join the quiz.

What regulars tell me

“This is a good way of keeping fit, mind and meeting lovely new friends. Especially in this winter lockdown times. Thank you all ☺️❤️”

“This helps wake me up, and energise me”

For reminders

Please ensure you’re subscribed to this site to receive weekly reminders.

Free ways to be reminded

Do good by facilitating your Pungra Together next week

Perhaps these times don’t suit you? You’re in a different time zone? Or otherwise, you want to lead your own events with your family, friends or colleagues.

I’m here to help you attract people to exercise or discuss sessions that you lead. If you’re going to exercise with Pungra videos anyway, why not open up a Messenger Rooms video call and invite others to be connected with you?

A good way forward is to join one, or few, existing Exercise Together sessions. You’ll see how straightforward it is. The next stage is to provide the following to me every Saturday evening:

  1. Time(s),

  2. Facebook Messenger Rooms link,

  3. Choice of videos.

Tell your family, friends and colleagues

Who else do you think would be interested? Do they like Punjabi music? Do you have a TV in their living room? Are they at home a lot? (aren’t most of us these days?).

Remember it takes people time to adjust their schedules to incorporate exercise into their week. Start warming them up to the idea right away, share this email and encourage them to receive my free emails.

In the media recently

Here are some articles to remind us all why exercise is important.

The Times - How can I motivate myself to exercise?

Extract “Find a friend to help to motivate you. Why not get a group of friends and start your own exercise class over Zoom?”

Medical News Today - Study reveals how exercise improves metabolic health

Science Daily - Exercise for low back pain beneficial but no one agrees on why

The fine print

Pungra strongly recommends that you consult with your doctor before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Pungra is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Pungra from any and all claims or causes of action, known or unknown, arising out of Pungra's negligence.

That’s it for now, let’s keep each other active.

Cover photo by Max on Unsplash