embed of video in startup business demo

hi,

i see where you advise people to use text to embed other video streaming formats but im not sure how to do it.

When my video loads through vimeo it is choppy. It is not the case with wistia or youtube. I try to use those urls into your video box by replacing the vimeo link with youtube or wistia and it opens up to a whole new page (follows the url) i wanted to keep it embedded what do i have to do?