Dr. Aravind Padmaraju leads Day 12 of a 21-day, 5-minute daily routine for busy professionals. The session covers two affirmations, a 5-second inhale/8-second exhale breathing exercise for six rounds, neck and shoulder rotations, 60 jumping jacks, then water and a short walk. He stresses tiny daily habits and mindset over quick weight loss.
Chapters
Good morning everyone. So we are back to day 12 of this 21 days challenge of 5 minutes every day. So hope you are following all my challenges from last, uh, 11 days. So what we started is we started a 5 minutes challenge every single day, how you can do a small 5 minutes routine which you can kickstart your day with the positive intent. Okay, so what is the overall objective of the intention of this 21-day challenge is I know that you may be busy, you know, you feel that you don't have a time and I'm, I'm too much busy with whatever I'm doing. So this 21-day challenge is just to kickstart and being consistent with very 5 minutes you need to give every single day. Okay, so that is what we are doing it here and every single day you need to show up and follow the routine, whatever I'm going to show you in this live. Whether in live or recording, you can just follow them. And once you're done, come back to this video. Below that, either in YouTube or in Instagram, wherever you are watching, so type in 'I'm done.' Okay, so what is this workout consist of is we're gonna start a right intent with our— in our mind every single day before we start. And then we're going to start about of the breathing techniques to get maximum, uh, get your breath in control, the starting of the day itself. And the third thing is we're going to do a workout. And today is, uh, I think 12th day. We're going to do 60 jumping jacks, and then we'll end with drinking water and going for a 10-minute walk. Okay, so let's start with the first part of this challenge. So you're going to affirm 2 sentences 3 times from the bottom of your heart. So what are those two sentences? Let's begin. The first sentence is, 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 what you're exactly doing is, whatever you have in reality right now, it is all created by the words you've been affirming knowingly or unknowingly every single day. Okay, so those are creating positive feelings on your body, and that is what you're taking actions in our day-to-day, and those actions are getting results. So what we are trying to do right now is with these affirmations, we are building a new pattern into our brain so that you will start taking new actions which is towards whatever you wanted to achieve. Okay, so the next affirmation is: I'm so grateful now that healthy and fit body comes to me easily, effortlessly, consistently, every day. I'm so grateful now that Healthy and fit body comes to me easily, effortlessly, and consistently every day. I'm so grateful now that healthy and fit body comes to me easily, effortlessly, consistently every single day. So this is the second affirmation for you to make your overall journey, and you're setting up your programming right way at every single day so that every single action you feel effortless or comfortable, or you can do it much, much easier way. Okay, so the next one is the breathing technique. So what we're going to do today is we're going to do a breathing technique which is, uh, 5 seconds inhale and 8 seconds exhale. We're gonna do it for 6 rounds. So you can count it on your own mind voice: 1, 2, 3, 4, 5, 6. And then when you breathe out, breathe out from your mouth. Okay, let's begin. Breathe in for count of 5. And breathe out for count of 8. Again, breathe in for count of 5 and breathe out for count of 8. Again, breathe in and breathe out. Breathe in And breathe out. Breathe in for count of 5 and breathe out for count of 8. Breathe in and breathe out. One last time, breathe in for count of 5 and breathe out for count of 8. So this is the breathing technique you can use. So this will calm down and it will relax you in any point of a day. If you wanted to practice this, practice this, um, 5 into 8 breathing technique. It will get you into a calm state instantly. Okay, you can do it for 90 seconds. Whenever you feel overwhelmed, whenever you feel stressed, you can follow this. Yeah, the next one, let's start with the jumping jacks. Before that, let's do a little warm-up. Start with the neck rotation. 4, 3, 2, and 1. 5, 4, 3, 2, and 1. Shoulders. 1, 2, 3, 4, 5. 1, 2, 3, 4, and 5. 1, 2, 3, 4, and 5. So let's start a 60 jumping jacks. 5, 4, 3, 2, and 1.
Well done! So that is the Exercise number 4 as part of this. And the last one is I want you to take your water bottle or take a glass of water, drink at least 100 to 200 ml of water after this. Yeah, so after the— this live is end, I want you to go for 5 to 10 minutes walk. So that's all for today's challenge. So keep doing it every single day. It's all about what is a tiny, tiny, small, small baby steps you take over a period of a long time will get a big results. Don't focus on complicating the stuff. As long as, as, as much of simple as you keep in your lifestyle, it is much faster you're going to achieve your result. Okay, so try that. If you really wanted to know how to start your fitness journey and you are really stuck with whatever is happening. So what you can do is you can, uh, I do a workshop and webinar on every Wednesday and Saturday. You can join that webinar and see how you can get started with your journey, why you're failing, what are some of the myths around the industry when losing fat, and how you can even start your journey with your busy schedule where you don't have a time. Still, you will be able to do it. If you really want it, check my bio, the link is there. And I want each one of you to get transformed. And if each of us take this pledge or take this responsibility of transforming ourselves, building that routine as part of our day-to-day lifestyle, and it's not only going to help you, it's going to help next generations to come, the people around you, even including your kids. You're going to give them a gold mine to them that they can live a healthy and fit lifestyle for the rest of their life. The decision lies in you. The decision that, uh, the whatever the decision you're going to take and whatever you're going to do, do it for the mindset of I'm going to do it for rest of my life. So don't do it just a short-term memory that I want to lose 5 kgs, 10 kgs in 3 months, 6 months, because that's going to be rebound in no time. That mindset will only give you a short-term result. The moment you change your mindset, and if you really wanted to learn about whatever I'm saying I teach what is the mindset you can set before you even start your journey and how you can take your journey as a routine, as a habit, as a day-to-day, uh, the habits you can come and learn and implement into your own lifestyle. Okay, that's all guys. See you all and keep doing and keep shining and we all creating a healthy and fit world together. Thank you guys, love you all. See you tomorrow.
