One night at a time …..

by Sunil Bali, 15-01-2017

It’s been proven that High Intensity Interval Training (HIIT) is very good for the body, but now research at The Human Performance Institute in Florida has shown that Zero Intensity Interval Training (ZIIT) is very good for the mind.

Researchers found that given time and space, the human brain will provide clarity and solutions for problems which leave everyday rationality flummoxed.

Constant mental traffic prevents us from seeing clearly, listening deeply, and tapping in to our intuition.

A period of deliberate rest, even as short as 60 seconds, increases oxytocin levels and allows the brain to settle into creativity boosting alpha waves.

The research is unequivocal. The best way to get more done is to do less, and be mindless rather than "mindfull".

Whether you’re Usain Bolt or Richard Branson, the cycle of peak performance is the same:

intense focus → energetic execution → deep recovery → intense focus.

Or in practical terms, a period of deliberate practice (30-40mins), followed by a period of deliberate rest (a few minutes).

All topped off with a good night’s clean sleep at the end of the day.

Blog done, now time for a mental meander and some zero intensity training.



  • It was such an emotional wedding. Even the cake was in tiers.
  • I’m getting rid of my vacuum cleaner. All it was doing was gathering dust.
  • A blowfly goes into a bar and asks: “Is that stool taken?"
  • A very old man was driving his car down a one-way street when a policeman stopped him. The cop said, “Didn’t you see the arrows?” “Arrows?” replied the old man, “I didn’t even see the Indians."
  • Gambling has brought our family together. We had to move to a smaller house.
  • How much better would it be if a liar’s pants really did catch fire?

Ps. My very good friend, fellow speaker and performance guru Craig Goldblatt, is delivering one of his fabulous Inspired seminars in January: I’ll be there, so do come and say hi if you can make it.


Live big & love deep.


Nauseatingly vacuous …..

by Sunil Bali, 08-01-2017

The New Year has brought with it the usual tsunami of nauseatingly vacuous motivational quotes, banal self-help clichés and inane personal development truisms.

Yet despite this surge in advice from the well-intentioned but unlearned wounded healer community, when we look back at the end of 2017, it will be exactly the same as every other year in that,

  • some people will have done the work – spiritual, mental and physical – to make things happen, and got the results they wanted,
  • some people will have watched things happen, and
  • some people will ask, "What the hell happened?"

In 2017, I hope that your words are believed, your potential is fulfilled, and you get the results you dream of.



A doctor on his morning walk, noticed a wrinkled old lady sitting on her front step smoking a cigar, with a huge smile on her face.

"I couldn’t help but notice how happy you look! What’s your secret?" asked the doctor.

"Every day I smoke ten cigars, drink a bottle of wine and eat pizzas and burgers. I’ve never done any exercise since the day I left school," replied the old lady.

"That’s absolutely amazing! You must have inherited some great genes. May I ask how old you are?" asked the doctor.

"Thirty-four," she replied.


Live big & love deep.


Warren Buffet’s advice for 2017

by Sunil Bali, 18-12-16

Worth over $75Billion and considered to be one of the world’s most successful investors, Warren Buffet was asked what his advice is for being successful in 2017.

His answer was to say that Xmas cards should not just be for Xmas but should be for the whole year.

You see, Buffet writes a letter or a handwritten note most days which typically includes a line of gratitude, or a few words of praise.

Buffet says that whether its business or pleasure, ultimately everything is personal.

And it’s the businesses and people who endear themselves to others, that are the ones which will endure.

Mike Flint – Buffet’s personal airline pilot – says that Buffet loves deep conversations and is more interested in hearing about your childhood, what makes you mad, what makes you laugh and what makes you cry than talking all things investment.

As Buffet says, "Trust grows not from reason, but from the heart. How people feel has more binding power than how they think. Besides, life is so much fun when you’re trusted and worthy of trust."

So don’t just communicate, connect.



  • It’s so cold outside I saw a politician with his hands in his own pockets.
  • I’m seriously contemplating marrying me ex-wife. I hope she won’t realize that I’m just after my own money.
  • I grew up in a rough part to town.
    The local yobs used to cover me in chocolate and cream then put a cherry on my head.
    Life was tough in the gateau.

And finally, thank you so much for letting me into your Inbox this year.

I’m truly humbled and grateful that my musings are worthy of your attention.

See you on 7th Jan.

Have a very,


Live big & love deep.


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