In this live session Aravind Padmaraju, Ph.D., founder of HAFIT, leads Day 2 of a 21‑day, 5‑minute daily challenge designed for busy working professionals. He begins by framing the problem—rising obesity and unsustainable diet cycles—then outlines a simple, repeatable routine to build lasting health habits. The routine consists of (1) two short positive affirmations to set mindset, (2) a 1‑minute diaphragmatic breathing exercise to oxygenate the body, (3) a progressive jumping‑jack (or low‑impact alternative) sequence to raise heart rate, and (4) a final glass of water to ensure hydration. Throughout, Aravind emphasizes the power of simplification, consistency, and mental framing, urging participants to commit just five minutes each morning. He closes by inviting viewers to weekly webinars for deeper guidance on overcoming common fitness pitfalls.
Chapters
Good morning everyone! Good morning Insta family! Good morning YouTube family! So we are back for day 2. So this is Arvind Padmaraju, I'm an effortless fit coach, founder of HAFIT, and we started this challenge yesterday. So 21 days, 5 minutes challenge. So what is the main intention of starting this challenge? I know that especially as a working professional, a busy working professional who's working like me, like 11 hours, 10 hours, and we are not able to focus or prioritize our health and fitness. Because our health and fitness is everything. How many of you agree with me? Type agree in the chat box. So what I thought of is currently there are two big issues happening. One is people are getting obese. Even though we have technology, we have every single damn thing, but still people are getting obese and obese. The second important, most important thing is every single person is trying diet after a diet, plan after a plan, but are failing big time. They are able to attain the goal, but they are not able to sustain it. I thought, why, why I can't make your life so easy and build some kind of a routine which you can follow for rest of your life? So as part of that intention, so today I'm here, today I'm here to give you every single day. What we're going to do is next 21 days— I think we are already done 1 day— next 20 days we're going to meet every single day and we're going to follow only 5 minutes. So most of the times we try to complicate the things, but the beauty and your results is going to come when you simplify it, when you consistently do every single day. Okay, so only 5 minutes I want you to commit, and we're going to do every single day. There's a couple of elements which is going to fix your roots of your body and mind so that this will contribute for you to become a better version of yourself and live that healthy and fit lifestyle. Okay, so let me know in the chat box, guys, how are you feeling today? So how are you feeling today and what is the one intention to joining live? Type in the chat box, what is one intention joining live? So what we're going to do, so we're going to do today, I have already agenda which you're going to do. So, so we're going to start with, um, we're going to start now. So what we're going to do is I want you to say to yourself from bottom of your heart, most of the times what happens is every single answer is within us, and whatever we are trying to say to ourselves is being manifested or is being coming into the reality every single day. So every single day when you get up in the morning, you always start with a lot of worries, a lot of challenges, and a lot of negativity goes around your mind, a lot of stress all about. So I'm going to give you two sentences which you can do every single day, which will actually set a right tone and right energy to the day. Okay, so let's start doing together the first The first exercise what we're going to do is I want you to say to yourself with— you need to feel, right? So you need to feel from bottom of your heart, okay? 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 every time when you say, you really feel that, visualize that, that, you know, today every single task, every single thing is working towards you. Okay, this is the— this has been a biggest blessing in my life. I've been doing this for more than a year. Every single day it automatically sets the right positive intent to my life. Okay, that's the first exercise. The second exercise is you can repeat this. This is I learned from one of my mentor. So I'm so grateful now that my dream, or maybe you can say my healthy and fit body comes to me easily, effortlessly, consistently, every single day. I'm going to repeat one more time and then we're going to affirm 3 times. Okay, I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. Okay, let's do this. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. So I want you to do this second affirmation as well. It's very powerful because you're setting the right seeds you're planting into your brain. Okay, the next one, what we're going to do is I want you to take— what we're going to do the next one is we're going to do a 1-minute deep breathing. Okay, let's start. So you can follow me. So we're going to breathe in for count of 10 and we're going to breathe out for count of 10. Okay, so let's start.
Breathe in for count of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And breathe out, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 1, breathe out, 2, 3, 4, 5, 6, 7, 8, 9, and 10. One last time, 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.
So that's our exercise number 2. So what exactly this does is this is a diaphragmatic breathing. Most of the times we don't take a full breath in what our body is required, and, and also we don't breathe out completely. So every single day morning, your body requires a lot of oxygen to feel that energy. So this sets you a right energy to each and every cell of your body with lot of oxygen going into your body. Okay, that's practice number 2. The practice number 3, what we're going to do is we're going to— we started the jumping jacks, we're going to keep increasing 5 jumping jacks every single day. If you're really heavy, so don't do jumping jacks, you can do side-by-side jogs. Okay, or if you're okay, then you can do jumping jacks. Okay, let's start. We're going to do 15 jumping jacks in 5, 4, 3, 2, And 1. Let's do before that a little warmer.
Start. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Actually, I did 5 more. That's fine. So that's all for today, guys. So you do that, these 5 exercises. And what we're going to do is, the last thing is I want you to take 1 glass of water and drink, okay? Most of the times our body is not hydrated, so this is the last challenge for the day. Drink the water. So once you've done all these 4, saying the 2 words, today is going to be a great day, I'm so grateful, now the sentence, and then doing that deep breathing, and do that 15 or 20 jumping jacks, and drink a glass of water. That's going to be the today's challenge. See, most of the times we complicate the stuff, right? How simple, how simplified we do it, that is, that easier you follow that for a longer period of time. Okay, so hope you follow that and I will see you again tomorrow. Uh, till then, bye-bye guys, have a great day and love you all. And I'm wishing you great health and focus on fitness, taking as a lifestyle rather than doing as a short term and going behind the shortcuts, diet after diet. It doesn't going to work. And if you're really interested how this whole thing works, I do every Saturday and Wednesday a webinar to help you to understand why you're failing in your journey. And you can join that and you can get a lot of insights and get started with your journey in the right way. Okay, thank you guys. Love you all and have a great day. See you again tomorrow. Until then, bye-bye. Take care.
