Aravind Padmaraju leads Day 9 of a 21-day fitness challenge for busy professionals, building a five-minute daily habit. The session includes affirmations, diaphragmatic breathing (10-second inhale and exhale), 45 jumping jacks with progressive overload, hydration, and a walk. Completing all 21 days unlocks a surprise.
Chapters
Okay, good morning everyone. Welcome to the day 9 of this 21 days challenge. So hope you are having a great day and I hope you are following these challenges. I'm super duper happy each one of you who is following these challenges. So just let's get started. Hey Jace Wall, welcome to the Day 9 of the challenge. So what is this challenge? Let me introduce a little bit background about it. So this challenge is, we know that we have been too busy with our life, especially the working professionals. You think that you don't have a time to do any kind of activity. So this is to just to kickstart how you can do in 5 minutes, just 5 minutes, how you can do a routine so that over a period of time you can build that as a habit. So just starting with a small, small tiny habits will take you to the bigger results. But we always underestimate what you can do in 1 minute to 5 minutes or 10 minutes or 15 minutes, and we overestimate, uh, yeah, we overestimate that you are— you always have to have the 45 minutes, 1 hour, gym access, all of them. So we want to break everything and we're going to create a new routine into our lifestyle that every single day we're going to give 5 minutes, and the 5 minutes we're going to do different exercises which is going to create that positive impact on our own life and health. So that is what it's all about. So what we're going to do today is we're going to start with some of the affirmations, and then we do a breathing technique, and then we do jumping jacks. We are increasing every day 5 jumping jacks. So over a period of time, we're going to build more and more jumping jacks. Today count is 45, and then we'll drink your water, and then you can go for a walk for 10 to 15 minutes. So that's what is for today. How many of you are excited? Type 'I am excited' in the comment section. So let's start. So what we're going to do is we're going to start affirming 2 sentences, okay? The first affirmation is— so what is exactly affirmation? Affirmation gives you that positive empowering thought to your brain, and your brain starts taking positive actions. So that is how your main mind is programmed. Your mind doesn't know what is good or bad. Whatever you give, you program. If you say that I cannot do anything, it will, it will put actions to every single thing which you cannot do. So that's how it works. Okay, let's start. The first one is, today is going to be a great day. First affirmation is, today is going to be a great day. First affirmation is, today is going to be a great day. The second one is, I want you to say from your bottom of your heart, I'm so grateful now that abundance comes to me. So 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 this is the affirmations. So the next, what we're going to do is we're going to try a different breathing pattern. So you're going to breathe in for count of 10 and breathe in, breathe out for count of 10. You can do it with me.
So breathe in, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And breathe out, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
Again, breathe in.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Again, breathe out.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
So this is the one you can try multiple times in a day. So this is actually called as a diaphragmatic breathing. It will actually put you into a calm state instantly, okay? Present more instantly. The next one is our jumping jacks. So let's start with our warm-ups.
5, 4, 3, 2, and 1. 5, 4, 3, 2, and 1.
Your shoulders.
1, 2, 3, 4, 5.
Upper side. 1, 2, 3, 4, 5.
3, 4, and 5.
So we're gonna do 45 jumping jacks. So let's start. It's all about how you can make it simple, guys. So let's start.
Well done, guys! That's the exercise. So the next thing, what you want to— what I want you to do is take a water bottle, sip, drink at least 100 to 200 ml of water right now. Okay, your hydration is very important, not only for your weight loss, your overall body functioning. So make sure you carry a water bottle wherever you go and keep sipping the water. So A normal adult requires anywhere between 3 to 5 liters of water, so make sure that you drink that water. And thank you. So we have come to the end. What you need to do after the live: go for 5 to 10 minutes of a walk. That's all you need to kickstart a killer day.
Okay, if you are—
once you do all these things, and then type 'I am done' in the chat box, in the comment box. And I will check whoever has done it, and I will send— you have a surprise. If you consistently do for 21 days, you have a surprise from me. So wait for the surprise. So that's all, guys. Thank you so much for doing these challenges every single day. And it is all about we taking small, small actions. It's not only get transformation to ourselves, the whole, whole your family is going to look at you and they're going to follow your footprints and your You're going to be a role model for your kids. Your kids are getting transformed. It's the biggest blessing you can give it to them. So don't do it— don't just go in a compulsion mode. Do it as if your life depends on it. So hope that helps, and I'll see you on the next challenge tomorrow at the same time, and we're going to meet. We are entering to day 10, so Great, Divya. Amazing, amazing. Yes, keep doing it every single day. I'm super proud of you. Keep going. Thank you, guys, and I'll see you again tomorrow. Till then, have a great day. And I can only tell you one thing: fitness is a lifestyle. It has to happen every single day as a routine, how you brush your teeth. The routine has to happen every single day. So until that does not happen, don't stop it. Until, until you transform, don't stop it. Okay. Thank you guys, I'll see you again tomorrow. Love you all, have a great, great weekend, and I wish you great health. See you, bye.
