Day 19 - 21 Days 5 Min challenge for working Pros

Good morning everyone, welcome to the day 19 of this 21 Days 5 Minutes Challenge. So I'm super proud of each one of you whoever is following this and whoever is doing, uh, just 5 minutes is what all you need to start a journey of greatness, a journey of your own fitness journey. And what is this challenge all about? This challenge is all about people who think that they don't have time. They don't have— it's really difficult to take 30 minutes, 40 minutes, 50 minutes out of your day. So I want to give you a routine where you can follow just for 5 minutes, and you can do this workout anywhere, any place, any situation. And it's all about doing something than doing nothing, right? So how many of you believe here is health is a real wealth? It's true, health is a real wealth. Without that, whatever you're going behind, it doesn't make any sense. But you realize soon that you're doing your biggest mistake, going running behind everything, not taking care of your health. So what we're going to do as part of the challenge is we want to do 5, 4, 4 different things. First thing is we're going to set a right mindset or a right empowered thoughts in our brain. And then second thing is we're going to do a breathing technique. And the third thing is we're going to do jumping jacks, and we are adding every single day 5 jumping jacks. Today is around 95 jumping jacks we're going to do. And then you're going to drink a glass of water and then go for a walk. So that's going to be today's challenge. So let's start with the first one. So what you're going to do is there are two affirmations you're going to repeat. So either you can repeat now with me 3 times, or also you repeat multiple times in a day. Okay. So let's start. Today is going to be a great day. Today is going to be a great day. Today is going to be a great day. That is the first affirmation to set a right tone for your day. The second affirmation which you can use it: 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. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. So what is exactly affirmation? Why do— what will happen when you say with full heart and with a feeling? It's something like you have a mini computer, right? You're entering what you want a result of. So what we are doing is we are all the time entering the things which you don't want. So now what these two sentences are— anything you want in your life, start entering, start feeding your a mini computer what is there in your brain, what you want. Start talking about only what you want. And I'm telling you, if you can do this for next 7 days, 21 days, next 365 days, this will transform you. Because every single reality is created by a thought. Every single thought created by the words what you're speaking and what you're listening, right? So that is why these affirmations are very powerful. I've been using them from last more than a year, and I can see the big change on my decision making, my actions. Yeah, so the next thing is we're going to do, um, 5-7-8 breathing. What is a 5-7-8 breathing is you're going to inhale for count of 5, and you're going to hold for count of 7, and you're going to exhale for count of 8. Okay, so let's do together. So I want you to either you can close your eyes and open your eyes, whichever is comfortable, and you can count in your own fingers: 1, 2, 3, 4, 5. You're going to inhale, and when you hold, you can again count in your fingers. Okay, okay, let's start. I'm going to count for first time, and the next 2 times you're going to do it in your own mind voice. Let's start. Breathe in for count of 5. 1, 2, 3, 4, 5. Hold for count of 7. 1, 2, 3, 4, 5, 6, 7. And exhale for count of 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. So now you do it in your own mind voice, or you can count it on your fingers. Breathe in for count of 5 and hold for count of 7, and breathe out for count of 8. Again, breathe in for count of 5 and hold for count of 7 and breathe out for count of 8. So this breathing even you can do it before sleep. So this is, um, this is a 5-7-8 breathing. Also, um, one of the research papers I studied that it actually improves your melatonin levels in the, your body before you use it for before you're going to sleep. So try them and you can do this even multiple times a day. So for you to calm down your whatever the anxiousness and thoughts going on in your brain. Okay, so that's the second exercise. The third exercise, what we're gonna do is we're gonna do a 95 jumping jacks. Okay, let's start with some neck movements. 4, 4, 3, 2, 1. 1, 2, 3, 4, 5. Shoulders, 1, 3, 4, 5. Opposite side, 1, 2, 3, 4, and 5. And your hand circles, 1, 2, 3, 4, 5. Opposite side, 1, 2, 3, 4, and 5. So we're gonna do 95 jumping jacks. Let's start. 1, 2, 3, 4, go.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 21, 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, 70, 71, 72, 73, 74, 75, 76, 77, 78, 79, 80, 81, 82, 83, 84, 85, 86, 87, 88, 89, 90, 91, 92, 93, 94, and 95.

So that's jumping jacks, guys. You can try that. So it's all about slowly, slowly, gradually you increase step by step, and over a period of time what happens is your body gets adapted to it. And you will not be able to quit. You'll not be able to resist not doing it. So that's why it's very important, always start slow. See what is comfortable for you. Don't go behind the crazy plan, a crazy diet, and crazy workout, and crazy stuff. What is most important is what suits— what suits for you, what's sustainable for you, will stick lifelong. Okay. So now what is the last part of this challenge? Drink 100 to 200 ml of water because your body is in deep dehydration state when you get up. Most of the times we don't drink enough water, so drink the water. The next, the last one, what we're going to do is you're going to go for a 10-minute walk. I'm going to go, I'm going for a walk. I came to Goa for another event and I'm gonna go for a beach walk right now. And I can also, I can only say one thing, guys, right? So if you're really, really stuck with wherever you are And if you are really not, not in your ideal body fat percentage, you're not in your ideal health, it's going to impact every part of your life. Every single day you are missing so much with your own full potential. And if you really, really wanted to know how you can fix your fat loss for once for all and live that healthy and fit lifestyle for rest of your life, rest of your life, then I'm doing a boot camp. I'm doing a webinar today. At 8 PM IST. If you really, really want, if you're really serious that yes, I want energy like him, I want, I want to get back, I want to gift my own body to my own, my own self. And if you really wanted to be that, that inspiration for yourself and millions of people around you, then this is the time. And I'll also tell you what is my vision of for doing this whole thing is. So I'm in a, I'm in a vision of creating a new breed of healthy and fit kids. So that will only happen— just imagine, right? If you fast, if you rewind yourself for next last 15 to 20 years, 30 years, or 40 years, whatever may be your age, and why you have been struggling with your own weight loss journey? Because you did not have the knowledge, you did not have the right information that how to do it in the right way, right? And no one has taught you. Your parents did not— they have taught you, schools did not taught you, and friends, colleagues, none of them taught you how to do it in the right way. So what if, if you don't learn right now? And what is, what is a guarantee you can give it to me that your parents doesn't go in next 15 to 20 years? The journey what you had right now, the challenges what you are facing right now, the struggles what you're facing because of your health, your fitness, your diseases, and all of them, it is all because of the lifestyle the way you're living. Do you think you're living a same lifestyle, your son can avoid the situations what you've gone into your life? It's a foolishness if you think that, right? So you— your kids will follow you as a role model. Your kids will see you as a superhero or Superman, and they want you to follow in your footprints. When I am myself itself I'm not doing anything, what in the damn in this world my son is going to have different habits? So that is what I'll teach you in the webinar, that how you can build sustainable habits which you can sustain for rest of your life. Right? And how you want to become that— I want each one of you to break the chain of weight loss struggles. How will you break it? Until and unless you don't change or you don't build routine, and you live in that routine for rest of your life, 99% of— percent— 100% your kids will see you and they take you as inspiration and they will follow on your own footprints. But if you don't do it, there's nothing you're going to enforce on them because What they see is what they follow, and that sees you. So that is what I'm doing. And if you're really, really responsible for breaking this chain for next 5 generations in your own family, then be there in the webinar. The link is in my bio, and also I'll put it in the group so you can, you can note down link.arvindpadmaraju.com/fatloss. So you can go there and register, join for a WhatsApp class, and I'll see you inside the WhatsApp class. So until then, have a great day, guys, and love you all. And fitness is a lifestyle. Focus on thinking like a lifelong thing. Whatever you want to do, even a one step you decided to do, decide that I'm going to do for rest of my life. Set that right mindset and then start it. And I'm telling you, no one can actually stop you, or no one can even, uh, no one can stop you to achieve your dream body or your fittest version of yourself. That's all, guys. Love you all. Have a great day. I will see you again tomorrow. We have 2 more days left, and if you're done the whole workout, come back to the chat and just type 'I am done.' Okay, love you all, guys. Take care.