In this 21‑minute health‑and‑wellness coaching video, Dr. Arvind Padmaraju addresses busy parents who repeatedly fail at weight‑loss and health goals. He identifies the single biggest mistake: launching a fitness journey too aggressively with many simultaneous lifestyle changes. He argues that the mind can only absorb a 1‑10 % change per day, so overwhelming plans lead to demotivation and relapse. Dr. Padmaraju reframes health as a lifelong routine rather than a short‑term goal and proposes a step‑by‑step habit‑building system built around three 1‑minute actions to be performed every two hours: (1) drink a sip of water (hydration to curb overeating and fatigue), (2) practice diaphragmatic breathing for one minute (oxygenate cells, reduce disease risk), and (3) move or stretch for one minute (counteract sedentary “sitting is smoking” risks). He suggests setting a 2‑hour alarm, committing to these habits for 21 days, and tracking results in the comment box. The video also promotes a free masterclass that reveals three “secrets” plus ten additional holistic health tips, and a paid 30‑day “SuperFit Family” challenge (₹1,000) for families to adopt the same micro‑habits. Throughout, he emphasizes simplicity, personalizing routines, and sharing the knowledge with others, ending with a call to subscribe, like, and share.
Chapters
Hey, are you a busy parent? Then, and if you really wanted to improve your health and also you want to lose your weight in a right way, and most of the parents including me, I have done this one big mistake. So this one big mistake don't ever do in your weight loss journey, and that is a whole reason you've been failing again and again and again in your own weight loss journey, also improving your health. And this was the biggest discovery of my own fitness journey where I failed more than 10 times in my own journey, I found this was one of the biggest mistake every single time I did, and I felt devastated every single time where I was not able to maintain or I was not able to get the result. And I want to give you a full detail about how you can start avoiding this mistake and how you can fix this mistake by taking simple, simple small steps. I'm going to share it in this video, and I really want you to watch till the end. At the end of the video, I have an amazing gift for you. Hi, my name is Arvind Padmaraju. I'm a health and wellness coach, and in this video I'm going to talk about one of the biggest mistakes most people do before they start their weight loss journey or their health journey. So this is one of the things which has transformed me every single time. Every single time, what I used to do is I used to, I used to start my fitness journey initially, maybe 7 days or 10 days. I used to be so much excited, used to do a lot of things, and after a certain point of time, I used to get demotivated and I used to stop doing every single thing. And the next time what I did is this journey was continued. Sometimes when I have a strong willpower, I had a community, I had a people, I used to push myself to do it for 30 days, 90 days, even, um, 180 days. After that, what happens? Again, I go back to my old state and I could not able to sustain it. What is that one big mistake is never ever start your fitness journey too aggressively. And I want you to first start affirming this is My routine, my health routine is a lifelong routine. Repeat with me one more time. My health routine is a lifelong routine. My health routine is a lifelong routine. It is not a shortcut. It is not the thing which you're going to do it for 3 months, 6 months, or 9 months. Okay, so this is what is a mistake. What most of the people does is whenever they want to start their fitness journey, they start making so many changes into their life. They wanted to exercise for 1 hour, they want to eat all the healthy meals, they want to quit all their food habits, they want to fix their sleep. They want to— they are not even drinking 1 liter of water, they want to start drinking 4 liters of water. And they are not even sleeping 4 hours, they wanted to get into 8 hours of sleep. And they wanted to do so many things in the matter of fixing the health. And what happens? Just remember one thing, your mind cannot take a 1% change or a maximum 10% change in a day, in an over period of a time. Because you've been in consistently with a one kind of a lifestyle, when you put so many things at one go, What happens? You start feeling that overwhelming. And also you've been lived in a certain kind of a routine for so long, and you're putting 2 to 3 hours of a routine into your current schedule. It's going to make you crazy. And that's the whole reason anything— and I'm telling you, anything when you're implementing it, if the process is complicated, if the steps are complicated, your mind will run away from it and you will not take actions. How many of you have done this mistake? You have been consistently start the action, but every single action there are so much of pain and stress and the resistance is there. You don't like doing, you are torturing yourself. How many of you have done this? I have done this in my own journey. So I want to tell you how you have to plan your own health or a weight loss journey in a step-by-step approach. So just remember one thing, don't ever start aggressively. Take your health journey. The first and foremost thing what I want to set it in your mind is this routine I'm going to follow for rest of my life. The second important thing, I will make simple and easy for me to follow. I will not follow anyone else plan. I will not follow anyone else routine. I will create a routine by myself. The third important thing is focus on one simple habit at a time. Never try to fix multiple things. It is impossible to make, to master it. When you think that this journey is going to be a lifetime, what is most important is take a small 3 steps. I'm going to give you 3 1-minute habits. If you can master for 365 days, I can guarantee you that your health will improve at least by 10 to 50%, nothing less than that. Do you want to really know? So start small. So I wanted to do, I want to give you 3 tiny habits. I want you to master it. They are the foundation of your overall health. The first and foremost important thing is water. Because 90% of your overconsumption of calories and overweight is happening because of overeating. And one of the biggest reasons you are doing overeating is because you're drinking less water. Because your mind does not have correlation with whether I am hungry, whether I am thirsty. Your mind is giving a signal to thirsty, but you're thinking that as a hunger and you're feeding the food. What I want you to do is I want you to carry a water bottle wherever you go and start making this as a habit. So right now, pause this video, go to your mobile and set an alarm for every 2 hours. Every 2 hours, set a reminder in your clock as a reminder, a water reminder. And I want you to drink a sip of water every 2 hours, must. It's a very free 1-minute habit, 1-minute habit, but this habit is going to transform your life because 90% of your energy slumps, your headaches, Your mind is not able to think and you're feeling fatigue, brain fog. All these things are coming because of the dehydration. And water plays a major role in your body because 70% of your body is water and 90% of the people are not hydrating well. So I want you to do this and once you've done it, type done in the chat box below this video. Second important habit is breath. Again, breath, we are not taking 100% of a breath on every single time. So I want you to follow this with me. Keep your hand on your stomach and one hand on your chest. When you breathe in, your stomach has to completely come out. When you breathe in, basically your stomach has to completely come out and completely go in. Okay, so do this with me. Take a deep breath in and breathe out. Again, breathe in and breathe out. One more time, breathe in And breathe out. One more time, breathe in and breathe out. Try this breathing for 1 minute. See, just imagine your body is made out of cells. Each cell requires energy to feel yourself, to perform all the basic functions of each of the cell. And where you're getting energy for all your cells? Through oxygen. How you are getting oxygen? While breathing. What exactly is happening? While you're breathing, your oxygen going into your lungs, and the lungs are supplying that oxygen to each and every cell of your body. And there is a respiration process happens by the lungs where it takes, it gives the energy to the cells, and it removes, uh, it takes out all the— in this process, there is a carbon dioxide as is created, and that carbon dioxide again, uh, given back to your lungs. When you're breathing out, you are breathing out the carbon dioxide. This process It's not happening 100%. That is one of the reason 90% of your diseases are starting because of a lack of a proper breathing. And I want you to fix this. And that 2 hours alarm, what you said, I want you to do this particular thing also. Once you drink your water, this next thing, you breathe for 1 minute. That's all you need. The third important habit which I want you to do is movement. Every 2 hours, either move for 5 to 10 minutes or chest in the same place, keep doing some stretches. Maybe move your head, move your shoulders, and keep jumping on your place for 1 minute. Keep jumping, keep jumping, keep jumping, keep jumping. Because when you move, your body also generates the energy. That's when you feel very active, and that's when your cells get the energy. What is happening because of our current way of lifestyle, we are sitting longer hours. There is one of the research, there is one of the person said sitting is a new smoking, is dangerous than smoking because of that amount of a damage over period of a long period it is creating is immense. Our bodies are meant to move and be more active throughout a day. And one thing which I want you to do with the same 2 hours alarm when it rings, I want you to start walking. I want you to keep moving and do some kind of a stretches, some kind of activity. I want you to do it. This 3 simple habits, I want you to master it, master it to the core, that, that happens as if you brush your teeth every single day. And I'm telling you, your health will improve by a great extent by just doing this. How many of you going to do this particular 3 things as a challenge from next 21 days? I want you to do A simple challenge: drink water, breathe properly, and then just do jumping on the same place or moving for 1 minute for every 2 hours. Do this for 21 days and let me know what is the changes you brought into your life on your energy, your sleep, your strength, your overall, um, health. I want you to type it in the below chat box. And again, again and again I'm telling you Don't ever start aggressively. That would be the biggest mistake ever you can do. The more and more times you fail, the more and more it becomes harder for you to maintain that health. Rather, simplify into small, small, tiny habits, and you can easily do it. If you really want to know how by just practicing a 1-minute habit and improve your health, not overwhelming, and doing just a maximum 15 minutes of a daily routine, then you must and should attend my masterclass, free masterclass. The link is there in the below this description. And what I want you to do, what I want you to do is in that masterclass, I'm going to give you 3 secrets which is going to blow your mind, and followed by the 10 different secrets which can improve your health in a holistic way. If you really wanted to learn, if you want to learn and implement for yourself, and not only that, you want to teach for your family and you want to be a role model for your kids, must and should attend that masterclass. And if you want to follow me as small, small tiny habits every single day for 20 minutes, I do something like a daily warrior practice. It's a SuperFit Family Challenge. I do it for 30 days. It's just for ₹1,000. It's, uh, you can be part of it and the link is also there in my description and I want you to enroll it. Let's all together build super fit families around us and let's give a gift to our kids as a health. As a holistic health, as optimal health, as a peak health. We will give them so that they will remember you for rest of their life and they will pass on that legacy of yours to rest of their generations. Okay, thank you so much for watching this video patiently. If you really love this content, please share it with at least 2 to 3 people. And I really want to spread this knowledge is do it as a lifestyle, not do it as a goal. Not do it as a short-term thing, do it as a lifelong thing. Thank you so much. And if you're still new to our channel, click on the subscribe button, click on the bell icon, you will be notified when I post my new video. Until then, Arvind signing off. Take care, bye-bye, love you all.
