Aravind Padmaraju leads day 14 of a 21-day challenge for busy professionals. The 5-minute routine includes two affirmations, box breathing, 70 jumping jacks, water, and a walk. He stresses that tiny habits beat excuses when done consistently.
Good morning everyone, so welcome to the day 14 of this 21 days 5 minutes challenge and hope you are enjoying, hope you are doing it every single day. So let's begin the day 14. So before begin, let's see what is exactly this 5 minutes challenge is all about. I know that being a working professional, being a busy, busy life you always give excuses to your own health and fitness. So I thought, why can't we start something, right? Something is better than doing nothing. How many of you agree? Yes. So that's the whole reason I said that, why can't we do a 5-minute routine every single day morning, which can at least kickstart your journey, uh, with this 21 days challenge? Okay, so I know that most of you may be busy with a lot of stuff, but you can always take out 5 minutes and first thing in the morning So we have been doing this from last 13 days, and today we are entering to a 14th day. Okay, what we're going to do right now is we're going to do 4 different exercises. First thing is something like affirming for your mindset to start believing that, you know, you're, you're trying to attain your goal much, much easier. And the second thing is you're going to talk about— we're going to do a breathing technique. Every single day we are having a different breathing technique we are doing it. And then we're gonna do some of the jumping jacks. Today's count is 70. And then we drink water and then go for a small walk. That's going to be the challenge. So let's get started. The first one, as part of this challenge, I want to affirm and set a right intention for the day, right? So let's start with the first affirmation, which 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 exactly affirmation does is affirmation sets the right intention. See, every single reality what you have in your life, it came from the thought what you've been implanted into your brain, either by affirming, by seeing, by listening, by— by some other people are telling to us, every single thing is registering as a thought. Okay, so that's why setting a right intent for starting of the day is very, very important. The second The affirmation is, I'm so grateful now that my health and my— I'm so grateful now that my health 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. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. Okay, so these are the two affirmations. It's very powerful, and it do set your right intention for the day. Okay, the next one is the breathing techniques. Today we're gonna do a box breathing. What is a box breathing? Is 4 seconds. For the count of 4, you're going to inhale. For the count of 4, you're going to hold. For the count of 4, you're going to exhale. And again, for the count of 4, you're going to hold hold your breath. So you're going to do this for a couple of times. So let's do for the round 1. So what you're going to do is breathe in for count of 1, 2, 3, 4, and hold. 1, 2, 3, 4, and breathe out. 1, 2, 3, 4, and again hold. 1, 2, 3, 4. We're gonna do it for 1 minute, okay? So let's start. Breathe in for count of 4, hold for count of 4, and breathe out for count of 4, and again hold. Breathe in, hold. Breathe out, hold. Breathe in, hold. Breathe out, hold. Breathe in, hold. Breathe out, hold. Breathe in for count of 4, hold for count of 4, breathe out for count of 4, and again hold for count of 4. Breathe in, count of 4, breathe out— sorry, hold for count of 4. Breathe out. Count of 4, again hold. Again breathe in, hold. Breathe out, hold. Again breathe in, hold. Breathe out and hold. So this is the 4-second box breathing. So every, every single breathe in, hold, breathe out, hold, you do it in the same intervals. You can do it for 90 seconds to 1 minute— sorry, 2 minutes. Every single time you have too much of anxious thoughts or anything, you can try this. This will bring you to the, the calmer or normal state of mind. Okay, so the next one is we're going to do the exercise. What we're going to do is we'll start with the warm-ups. Today is a count 70. 7-0 is a number of, uh, jumping jacks we're going to do. Let's start with the neck rotations. So neck movements. 3, 2, 1. Start with the side by side. 3, 2, 1. And your shoulders. 1, 2, 3, 4, 5. Opposite side. 1, 2, 3, 4, and 5. Let's do 70 jumping jacks. Okay, 5, 4, 3, 2, and 1. 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, 57, 58, 59, 60, 61, 62, 63, 64, 65, 66, 67, 68, 69, and 70. Well done! So that's the routine number 3. The next one is what we're going to do is we're going to sip, um, drink at least 100 to 200 ml of water. Okay, I want you to drink 100 to 200 ml of water. So next, what you're going to do is you're gonna go for— you can— you're gonna go for 5 to 10 minutes of walk and come back in this video and type 'I am done' in the chat box or in the comment section. Either you are watching me in the YouTube or on Instagram, you can type in 'I'm done.' And it's all about what we do as small, small, tiny habits doing it for a longer period, longer period is what exactly will get you a result. So always focus on what you can sustain, what you call, what you can follow for rest of your life. That is what is most important. So focus on that. And I'm telling you, there is no escape for you to being a live, um, for you to being healthy and fit lifestyle for rest of your life. That's the only way you're going to get over all kind of challenges what you're going to face because of your health-related issues. So focus on building the habits is the only way to build fitness, and focus on making fitness as a lifestyle. If you really want to know how to make fitness as a lifestyle, I do every Wednesday and Saturday webinar to explain you why you have been failing again and again, and what is the main reasons why you being not able to progress or not able to make fitness as a lifestyle, if you really want to learn, the link is in my bio. And also I'll drop it in the below description so you can join and learn how exactly you need to do it in the right way and implement onto your own life, so which will give you a result for rest of your life. That's all for today, guys, and see you again tomorrow. Until then, bye-bye, love you all, have a great day, and, uh Today is going to be a great day. See you.
Manifestation may feel less like chasing what you want and more like becoming the person....
