In this live session Aravind Padmaraju, Ph.D., leads Day 8 of his 21‑day, 5‑minute daily fitness challenge aimed at busy professionals. He opens with a brief introduction about the purpose of the challenge – using a tiny, consistent daily effort to kick‑start health and mindset. The session proceeds through three core components: (1) morning affirmations (“Today is going to be a great day,” “I’m so grateful my health comes to me easily”) to set a positive mental tone; (2) a guided 5‑7‑8 breathing exercise (5 seconds inhale, 7 seconds hold, 8 seconds exhale) repeated several times to calm anxiety and improve sleep; (3) a warm‑up followed by 40 jumping jacks, emphasizing incremental increase (adding five reps each day). After the physical work, Aravind reminds participants to drink 100‑200 ml of water and take a 5‑10‑minute walk. He concludes with motivational remarks about treating the body as a temple, the long‑term impact of daily care, and a strong call‑to‑action to join his webinars and bootcamps (links in bio/description) for deeper weight‑loss guidance. The overall message is that small, consistent actions can transform health and inspire others.
Chapters
Good morning everyone, welcome to the day 8 of 21 Days 5 Minutes Challenge. So what is this challenge is all about? So this challenge is all about is how you can kickstart in 5 minutes whatever your fitness journey, how you can kickstart. Maybe you're too busy with your whatever is happening in your life and you're not able to, um, kickstart your journey. And you've been busy with a lot of things happening in your life. So this is the opportunity for you to just kickstart. And most of the times we think that, most of the times we think that we don't have a time and we are too busy on everything. But I can only say one thing, right? Your health is everything. You have every single thing in your life, but if you don't have a health, if you're not taking care of yourself, some or other way it is going to impact for rest of your life. So as part of this, I have started this challenge and we are in day 8. And I know that you may be busy with your profession, you may be busy with your business, you may be busy with XYZ, but what if you can just give that 5 minutes at the start of the day to set a right mindset, to set a right tone for the day, and to do something very, very little thing every single day is going to get the transformation. Is going to get better. It's going to get a better version of yourself every single day. Okay, so as part of this, we are at day 8 and we're going to start today's challenge. So what is going to be today's challenge is we have been doing 4 or 5 items in every single day which is less than 30 seconds, 40 seconds long each one. So we're going to first talk about— we're going to first set a right mindset for the day. Which is going to be, uh, to, um, in your, uh, in your day, as well as what you wanted to attain as part of this fitness goal. And then we'll talk about when we do a small breathing technique, and then we do jumping jacks. We are at, I think, 35 count. So we're going to keep increasing 5 jumping jacks every single day, and then we're gonna end with a small walk, and you drink water, all of that.
Okay, so let's get started for the first So let me welcome some of the people here.
Okay, Nikhil, welcome. Manoj, welcome. Rakesh, welcome. Vamshi, welcome. Hey, John, welcome. Great, great, great, guys. Okay, how many of you are ready? Type ready in the chat box or in the comment section that if you are ready with the today's, uh, challenge. Type ready in the chat box. Great. Okay, let's start. So the first sentence is, um, this is affirmations. It's, um, very powerful. Basically, whatever the affirmation you're going to say, so you're going to say it from deep your heart, and you need to feel from the, the heart. Okay, so the first affirmation is, today is going to be a great day. I want you to repeat yourself. Today is going to be a great day. Today is going to be a great day. So this one sentence has been changed the way the day is getting started in my own life, because I, I do this every single day. And I want you to try this and let me know if something is changing and how is your day is going. Okay, the second affirmation is: I'm so grateful now that my health and fitness 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 you may be thinking that, you know, what will happen, this affirmation, right? Today, if you have anything in your life, it is all started from, from your brain, right? Every single word you are saying, it is creating a thought. From that thought, you're getting a feeling, and that feeling is putting— allowing you to take action, and that action is getting your result. That is why these affirmations are very powerful when you do it every single day, right? And you need to have 100% trust on the words what you're saying. That's the first part. Let's do the next part. So I want you to— we're gonna do now, uh, one more breathing technique. So I'm teaching you different, different breathing techniques. If you want to learn, go back and see all the old challenges. Every single day we are doing a different breathing technique. Okay, today we're going to do a 5-7-8 breathing. So you're gonna do 5 seconds inhale, uh, a 7-count hold, and 8 seconds exhale. Okay, when you inhale, I'll be counting 1, 2, 3, 4, 5. You're going to inhale, and when I say hold, then again you're going to hold the breath for 1, 2, 3, 4, 5, 6, 7, and you're going to exhale from your mouth for 8. You need to really, really extend your exhale. So your breathing is very, very important, and breath is of your life. You can get rid of everything, but you cannot hold your breath more than certain point of time because that's your life. So you holding this 5-7-8, it actually calms down yourself and you puts you into a calm state. Especially this 5-7-8 breathing you can use before you go into sleep. It's very, very powerful to calm you down and go to the deep sleep. Okay, so let's start the first breathing technique. I want you to either you can close your eyes and open your eyes, whichever is comfortable.
Breathe in, 1, 2, 3, 4, 5. Hold, 1, 2, 3, 4, 5, 6, 7. And breathe out, 1, 2, 3, 4, 5, 6, 7, and 8.
We're gonna do 2 more times.
Breathe in, 1, 2, 3, 4, 5.
Hold.
1, 2, 3, 4, 5.
And breathe out.
1, 2, 3, 4, and 5.
Again, breathe in.
1, 2, 3, 4, 5. Hold. 1, 2, 3, 4, 5, 6, 7.
And breathe out.
1, 2, 3, 4, 5, 6, 7, and 8.
So that is all, uh, for the breathing. So just try that and multiple times whenever you're feeling anxious, whenever you're feeling stressed, you can try this pattern. And let me know how you are experiencing— what is your experience? Type in, in any one of my videos so that I know that yes, it is helping you. The next one, we're gonna do a little warm-up and then we're gonna do today 40 jumping jacks. Okay, let's start.
Well done! So that is the jumping jacks for the day. So it is all about just do a small, small, tiny, tiny steps every single day, guys. That's all you need. We try to complicate so much things. You don't need to complicate it. The more you complicate, the more difficult it is. Yeah, so the next one is take a water bottle, drink at least 100 to 200 ml of water right now. Yeah. Especially in the morning, your body is in the deep dehydration state. You hydrating your body has the huge— basically, it, um, in the morning you, you require a lot of water for your body has to, you know, cleanse, cleansing mechanism. So make sure that you drink your water. The next, the last thing in the challenge is I want you to go for a 5 to 10 minutes walk immediately after end of this, uh, this live. Go for a 10 minutes walk and come back and below my video type it, I am done. Okay, so that's all for today, guys. So they can— they— I can only say one thing, right? So your body is like a temple. Your body is like a temple. It is all about how you're going to treat your temple can define how you're going to live for rest of your life. You can abuse it every single day by putting junk into yourself, not taking care of yourself, or you can take utmost care so that the temple can give you the rest of your life for every single thing what you want to achieve in your life. So it is really— what I'm saying is really— so you will take care of your mobile, your artificial thing, your car, and everything you do perfectly, but When it comes to a body, you will always give excuse. And I'm telling you, the most precious thing in your life is yourself and your body. If you're not investing on yourself, either today or tomorrow, you, you can have anything and everything in your life, but this particular body is not operating at most optimal level, it's going to impact any and every part of your life. Okay, so don't get Don't take it easy. And if you really want any kind of help, you can go to my bio. Um, I do a webinar every Wednesday and Saturday, and I'm going to share exactly why you're failing, what is exactly happening in your life, why you're not able to lose weight. And if you're struggling with anything, I'm ready to help you. But are you ready to take that action? Ask you this question. If you are ready, you can register it. And also, I do a boot camp every Friday, Saturday, Sunday to help you how exactly you can take this journey beyond this challenge. But I want you to complete this 21 Days JS Challenge. Come and show up every single day. Give this particular challenge to yourself that I am going to be taking care of myself so that not only me getting transformed, my next generations, my family, everyone want— I want you to get transformed them. That will only happen when you change. You become a role model for someone. You can't enforce what you're not doing. So make sure that you, you do that and you be that inspiration, you be that, uh, spark in your own family. The only one thing I can say, the decision what you're going to take today, the decision, the action what you're going to do today to change your current unhealthy habits and whatever you are going through in your life with your health, and you fix them once for all, and you're not going to do a favor to yourself the next 5 generations. Because I am in a mission to break this weight loss struggles of your next generations once for all. That will only happen if you really want to know, jump onto my webinar. The link is in my bio, and I'll also drop— if you're watching through this YouTube, and I'm going to drop the link in my description. Please join, and let's see how we can work together to create this happy, healthy, and fit world. Together. Yeah, thank you so much for joining this, uh, challenge. I'll see you again tomorrow in the day 9. Love you all, have a great day, and I wish you one of— one more wonderful day in your life. Thank you.
