Day 11 - 21 Days 5 Min challenge for working Pros

Hey, good morning everyone! We have entered day 11 of this 21 days challenge of 5 minutes every day. So we are halfway done, we are halfway mark, and, um, hope you are enjoying these challenges and hope you are doing it every single day without fail. So it's all about how we make small, small steps over a period of time repeatedly will give us the bigger results. That's the same with even your, uh, fitness journey as well. So we started 11 days back about doing a 5 minutes of a routine every single day. And, um, so we do different routines. Basically why I'm doing this is most of you are maybe stuck with your own busy schedule and, uh, you don't have a time. You're giving all kind of excuses to yourself. So this is to break that excuses for once for all. Just do a 5-minute every single day show up to my, either my Instagram or YouTube, and follow this routine and see what happens after 21 days. So this will actually create some kind of a routine in your own life. And most of the times we think that we complicate the stuff. It is all about simplification, and you doing it consistently is what makes the result. Okay, let's start. So as we, as we start with affirmations, there are 2 affirmations I wanted to read out. From the bottom of your heart as if they are already achieved. Okay, today is going to be a great day. Today is going to be a great day. Today is going to be a great day. So that's our first affirmation. So you're setting up the right intention for the day. The second affirmation is, I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every day. I'm so grateful now that my My healthy and fit body comes to me easily, effortlessly, consistently, every single day. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. So what does this affirmation do? You're sending a positive thought to your brain so that every time you are reprogramming with this thought, that thought creates a feeling in your body, and that is how you're going to take a positive action. So most of the times what we do is we only focus on saying all the negative about ourselves, right? I can't, I can't work out, I can't do this, you know, it's too difficult. All these things you're going to keep saying to yourself. Rather than doing that, say what exactly you want to achieve. Your, your, your body achieves whatever your mind believes, and your mind believes whatever you say to yourself. So that's how this affirmation works, okay? So that's The two sentences you need to keep repeating yourself. You can do it multiple times a day, it will be much, much better. So the next one is we're gonna do a breathing technique. So what I'm going to do is, um, we're gonna do a breathing technique. We're gonna inhale for count of 10 and we're going to exhale for count of 10. You really, really extend inhale, and this is called as a diaphragmatic breathing. So let's start, okay? You can follow my count.

Breathe in for count of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And breathe out, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Again, breathe in, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And breathe out. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

One more time. Breathe in.

1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. And breathe out. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.

So that's a breathing. So what happens is, you know, most of the times, um, you don't breathe 100%. You can use this breathing technique multiple times of the day. Every time when you are feeling overwhelmed or you don't have, um, you feel that, you know, you're, you're losing control on yourself, you can use this breathing to calm down yourself and bring to a present moment. Most of the times we think about past and think about the future and we worry in the present. So if you want to get rid of it, you can try this. And doing it the morning, at the first thing in the morning, so you're giving a lot of oxygen to your, your body, which will actually energize your body. Okay, the next one is— today is, uh, day 11 and we're going to do 55 jumping jacks. So we'll start with the warm-up. So let's start the neck movement.

1, 2, 3, 4, and 5.

Side by side.

1, 2, 3, 4, and 5.

And your shoulders.

1, 2, 3, 4, and 5.

Opposite side.

1, 2, 3, 4 and 5. Your hands, 1, 2, 3, 4 and 5. Opposite side, 1, 2, 3, 4 and 5.

Let's do now with 55 jumping jacks. So we started with the 5 and then we are reached to 55 today.

Okay, 5, 4, 3, 2, 1, keep going.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44, 45, 46, 47, 48, 49, 50, 51, 52, 53, 54, 55, 56.

I did one extra, that's fine. So that's a 55.

Jumping jacks, that's exercise number 4, what we did as part of this.

How many of you are done? So type 'I am done' in the chat box. The next one is I want you to take your water bottle. I'm going to drink 100 to 200 ml of water, okay? Most of the times we miss this small, small basic stuff, right? You don't hydrate your body, you don't take care of your sleep, you don't take care of your thoughts, you don't take care of what you're programming to yourself. That is what is most important for you to focus on before even you start your fat— your fitness journey or fat loss journey. Okay, so there are 3 things is very important after you get up. One is Hydration, drinking water and taking a long breathe in and breathe out so that oxygen goes into your body. And the third thing is just a movement. Just do any kind of a movement. It could be what we did just now, a jumping jacks. Anything can be fine. Even you can do push-ups, even you can do squats, anything, right? It's all about your body has to kickstart every single body part, that movement. So you are going to energize during this process. Okay, so what you're going to do next, go for a 5 to 10 minutes walk and come back. In my Instagram and Facebook, type 'I am done' in the chat box, okay, in the comment section or the chat box. So I wish you a great day. That's all for today's challenge, and I'll see you again tomorrow. Till then, uh, Arvind signing off. As I always say, focus on building small, small habits which will only make your fitness as a lifestyle. And focus on a long-term approach. Don't think about what I'm going to achieve in next 3 months and 5 months. Think about what is— where I'm going to see myself in next 2 years, 5 years, 10 years, and 15 years around my health and fitness. So that is what defines where you want to go. So always think long term and take short-term, small, small steps every single day. And building a routine is the only way you can make fitness as a lifestyle. And build a routine, work on yourself. And if you really wanted to know how the overall thing works and why you've been failing, if you want to fix your root cause of gaining and losing weight once for all, I do a webinar every Wednesday and Saturday, so you can get— you can join those webinars and get the knowledge and get started with your journey. Or if you want to do any kind of services you want to opt, you can also message me on the one-to-one on Instagram or YouTube, so I will assist you further. So it's all about if we take a responsibility as each and every parent to transform ourselves, gain that knowledge, and and build that routine for us. Not only you, yeah, not only you getting transformed, the next generations will transform along with you because your kids is going to take you as a role model. They're going to follow on your own footprints. The benefit what you're giving to by you making this routine, not only you, your family, you're around the people, everyone else will also change. Okay, so I wish you take your this routine as part of your day-to-day life. And I'll see you tomorrow. Until then, Arvind signing off. Take care, guys. Love you all. Have a great day. Bye-bye.