Day 7 - 21 Days 5 Min challenge for working Pros

Are you here? Good morning everyone. So we are in the day 7 of this 21 days challenge. So we are getting to the first milestone of the next 21 days. First week we are about to complete. Okay, let me tell you what is this challenge is all about. So this challenge, um, I've started to just to simplify how you can take care of your own fitness journey or how you can kickstart. Most of the times we complicate the stuff and we said that only when you have a 1 hour of a time, when I have 45 minutes of a time, I'll start my journey. Or when I have, um, when I, when I get my every free time, I'll start my journey. So these are the some of the things we tell to ourselves. So this whole challenge is to kickstart your journey with just in 5 minutes. You just need 5 minutes every single day to kickstart your journey. Most of the times we overestimate— you underestimate, uh, power of small, small things, and we overestimate thinking, doing long time of hours. So it is all about how you can make it simplified and how you can start every single day as small, small, tiny, tiny steps is what is going to get you bigger results. Okay, let's start with today's challenge. So what is today's challenge? Is we're going to do, um, 4 different aspects we are doing— we have been doing in this challenge. The first thing is setting a right mindset in the morning, so for you to set that right intent for throughout the day. And then one affirmation towards what is the health you wanted to attract. And then we, we do a one deep meditation for you to feel that the complete oxygen is going into your body. And then we do jumping jacks. I think yesterday count was 35, today we're going to do 40. Okay, every single day we're adding 5, um, jumping jacks into it, and then we're gonna drink of water, and then you can go for a walk. That's how is today's challenge. So let's start with the first, first thing. What, um, we're gonna do is we're gonna form 2 sentences, but every time you affirm, you need to feel the bottom of your heart. You're gonna do it 3 times. Okay, let's start. How many of you are ready? Welcome, Anuja. Welcome, Arul. Welcome. Sai Venu. So I want you to start doing it, guys. So just watching will not take you anything. It just— it takes hardly 5 minutes for you to kickstart this journey. Okay, ready? Are you ready? Okay, let's start. So let's start with the positive affirmations. 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 our first affirmation. The second affirmation, what we're going to do is, 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 happens when you do these positive affirmations is it sets you a right tone into your body. It is all about today. If you— whatever you have in your life, it is all created in your brain as a thought. That thought has put you into a feeling. That feeling put you into action. That action got you a result. That is how the pattern works. So that is why this is very powerful. So try them every single day multiple times. Okay, the next one, what we're going to do, we're going to do a box breathing technique. What is a box breathing is we're going to breathe in for count of 4, and we're going to hold for count of 4, and we're going to breathe out for count of 4, and we're going to hold again for count of 4. So this is very powerful technique for you to instantly come to a calm state, or if you are very anxious or anything, you can try this for 90 seconds. So this will actually put— make you, uh, centered, um, your whatever that stress or anything is happening, it will bring you to the calm state. Okay, how many of you ready to start? Okay, let's start. What we're going to do, so you can just in mind note, you can just count 1, 2, 3, 4 for a breathe in, and then hold again 1, 2, 3, 4, exhale 1, 2, 3, 4, and hold 1, 2, 3, 4. Okay, we're gonna do that right now.

Breathe in, 1, 2, 3, 4.

Hold.

1, 2, 3, 4.

Breathe out.

1, 2, 3, 4.

Again, hold.

1, 2, 3, 4.

So this time you're going to do it in your own mind voice. So I'm going to say breathe in, hold, breathe out, hold. Okay, you can count either 1, 2, 3, 4 on fingers, or you can count it in your own mind voice. Okay, let's start. Breathe in, hold.

Breathe out, hold.

Breathe in, hold.

Breathe out, hold.

Breathe in, hold. Breathe out.

Hold.

Breathe in.

Hold. Breathe out. Hold.

Breathe in.

Hold. Breathe out. Hold.

Great, guys. This you can try. There It's called box breathing. It's very powerful. Anytime when you feel stressed or when you feel too much of thoughts coming in, just practice this for 90 seconds. This is going to bring you back to the present moment. Okay, the next one, what we're going to do is we're going to do some kind of a little warm-up and then we do jumping jacks. Okay, let's start with your neck movements.

5, 4, 3, 2, 1.

Side by side.

1, 2, 3, 4, and 5.

You fold this.

1, 2, 3, 4, 5.

Opposite side.

1, 2, 3, 4, 5. 1, 2, 3, 4, and 5.

So let's do a jumping jacks. We're gonna do 35 jumping jacks. Okay, that's going to be today. Let's start.

1, 2, 3, 4, 5, 6. Start. 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.

Well done! That is just less than a 1.5 minute. It's all about how you can do every single day small, small steps. Now what you need to do next, I want you to take your water bottle and have one full glass of water, or otherwise take 300 to— 200 to 300 ml of water. Okay, so what you're going to do after this live, you're going to go for 5 to 10 minutes of a walk. Okay, so let me know if you are done. So every time what you do, once you follow this 5 minutes challenge. You're going to type 'I am done' in the chat box, either in the comments, either in the Instagram or in the YouTube, wherever you're following. Okay, okay, let's read some of the comments. Arvind ji, of Mera Suggestion. Spankers, uh, this, this whole channel is in English. Sorry, I can't, um, this is not for for the Hindi, and also I'm not that comfortable with Hindi, so it's only in English. So let me know, guys, who is going to done it. If you're done, type 'I am done' in the comment section. And also, if you are following, and I— what I want you to do is right now go and tell at least 3 to 5 people who you know. Get them also to do every single day. It's not that you are getting transformed, you are helping someone also getting Get started with your journey. I'm telling you, if you can do this 5 minutes for next 21 days, next 90 days, and next 365 days, the transformation will automatically start. Most of the times what we do is we go in a complex route, we go in a shortcut route. I'm telling you, there is no shortcuts for your health and fitness. The only way you're going to change is until and unless you don't change your lifestyle habits, there is no way you're going to build fitness. And until and unless the way you think about a fitness has to be changed there's no way you're going to make your complete— whatever the challenges you're going through, your health and fitness will not solve. So make it simple, use your common sense, don't complicate the stuff, don't give BS or excuses to yourself. Your health is wealth. So there's no way you can say that, okay, I will do it after 10 years or 15 years. By the time it would be too late. So before it is too late, take small, small steps, build that small, small habits, be active, eat food which is actually healthy, it will help you for your body, and have a good amount of environment or a community. If you want to join with us, I do every Wednesday and Saturday webinar. And if you're really interested, if you wanted to break your weight loss goals once for all, And if you really wanted to take your journey to the next level, and if you want to make your healthy and fit lifestyle for rest of your life, if this word is make something interesting, you can come and join. It's going to be a transformational webinar. So far, more than 5,000 people are transformed by just attending these webinars to getting the right knowledge. So you can join them. And also I do a boot camp on every Friday, Saturday, and Sunday to help you how you can take to the next level. You can also attend. All the details are in my bio. You can check also in the— my YouTube description is there, so you can go and check. So what is the one strong intention why I'm doing what I'm doing here is I have one question to you today. Wherever you are, it has happened because of a lack of knowledge and no one taught you how to you lose or how you can make fitness as a lifestyle. So I am having a question for right now. This is because of lack of your parents taught you, your kids, your school taught you, your school did not thought about you how to do it. Your friend doesn't know, your colleagues doesn't know. At the end, you have been suffering with all the health and fitness issues. What if, if you don't take action, if you don't learn this skill, and if you don't follow that in every single day in your own day-to-day life, what if? Guarantee you can give that your kids will go— will not go through the same journey what you're going through. The one decision of yours of taking action and learning in a right way and making that as a lifestyle and building that as a routine is not only going to transform you, it is going to transform next generations to come. It is going to transform next generations to come because you're going to be that inspiration, you're going to be that superhero for your family. And I wanted to know who are going to be that superhero for your family or that role model for your family. I'm telling you guys, if you don't take action, your inaction is impacting— it's going to impact next 5 generations, and your kid is going to feel the same regret what you have, that why I did not get this knowledge 15 years before, 20 years before, 30 years before, right? So that is what is my intention. I want you to get started with whatever you want to do. Either you want to do the challenge, commit yourself. The transformation happens when you implement every single day, if you take actions. Okay, so hope you take that action and follow this 21 days challenge. I'll see you again tomorrow, and I wish you great health, guys, and I wish you a great day. See you tomorrow. Take care. Bye-bye. Love you all.