Simple Steps To Make Your Brain More Efficient

For all practical purposes Your brain is still a muscle and I strongly believe that, just like certain exercises activate the muscles in a body, doing certain things on a daily basis makes your brain sharper. I have experienced this myself and feel a different person when I finish a long run/swim or a bout in the gym.

What I have realized and know is that whatever we do in our life, it is through our brain. Since it is the most important and demanding organ in our body it is prudent to do certain things to enhance its productivity. I have over the years, whilst trying to work on improving the performance of the mind, stumbled upon amazing simple facts which are as detailed below 

Meditation: I have written a complete Blog on this couple of months ago. The more I practice meditation, the more i am amazed with its immense benefits. Recently I read a well researched article that stated that even Ten minutes of meditation helps activate the prefrontal cortex (which helps you make smart choices) and the anterior cingulate cortex(which helps you choose the time to make them).By enabling these two areas of your brain first thing in the morning, will make you extremely productive during the day. I have noticed this myself when at times I do not practice meditation and the difference is oblivious .If ten minute is all it takes, I would advocate doing this first thing in the morning and just before going to sleep.

Avoid the sugar: One thing which is creating havoc in our life which most of us do not realize is, the amount of sugar added in the processed foods. It has also been proved that our food intake is directly responsible in terms of how we think and and eating a high-fructose diet over the long term may alter your brain’s ability to learn and remember information. Large amounts of sweets in the brain can impair synaptic activity disrupting the ability to think clearly. Instead of soda, candy, ice cream, and baked goods get your sweet fix from foods like fresh fruit and vegetables.

Banish Negative Thoughts: Believing in yourself isn’t good only for your overall well-being. It can also play a crucial role in how well your brain performs in different settings. There are tons of material in terms of the crucial role, thinking positive plays in our daily life. The pitfalls of thinking negative is that it wastes premium resources and at times it makes people go numb like a deer in a headlight scenario. The best practice I always work on removing a negative thought is by replacing it with a positive one. This will take some practice. However over a period of time it becomes natural which is what one needs to aspire for over a period of time.

Stay hydrated: By not drinking enough (8-10 glass per day) you are compromising on the potential of the brain, since it requires constant replenishment of water. During my days in extreme higher altitude, I used to feel disoriented and heavy in the head due to less oxygen in the air. I personally believe that something similar, if not in the same above mentioned scenario happens when one does not drink enough water. Water is also an excellent source to remove unwanted toxins from your body which plays an active role in influencing your thoughts.

Work on a regular exercise: Leading an active lifestyle helps keep the tissues in your brain every bit as young and active as those throughout the rest of your body. In fact, regular physical activity seems to help slow or even reverse the brain’s physical decay over time. Any regular exercise does immense help in making the brain more active. However my favorite is swimming where we need to hold our breath for long periods Holding your breath while swimming in the pool improves the flow of blood to your brain. As with your muscles, the more oxygen these tissues get, the stronger and healthier they become—and the better they’re able to function. I always feel a sense of euphoria after a good bout of swim just like I feel after a good run. However I enjoy swimming and advocate it strongly because it is a non impact sport. It Works wonders in toning up and strengthening your core.

Some of the things I regularly do especially whilst working with people has made a huge difference to me as well as to my own clients. These are small manoeuvres which one needs to do on a consistent basis to stay at the top of your respective area. I am sure you would want to look at ways to improve yourself. just like we buy a smartphone or tablet with a better processor we need to work on our own brain to make it more efficient and sharper. I Would love to hear from you as to how you could relate to the words above. Would love to hear some of your own thoughts on my Facebook Fan Page or my mail ID coach@satishrao.in

How To Be Just “HAPPY” In Today’s World

When I receive a call from an unknown number in the dead of the night, I usually know someone is so desperate that they would have thrown out their logical side and called the moment they see what work I generally do with people. Well this gentleman, I realized the next day when I called back, happened to be in search of happiness and realized that he had just about everything in life but the happiness quotient was missing. This discussion made me think about what makes me happy especially in today’s environment and realized it probably might not differ too much from most of my Blog readers.

I do interact with many people across different cultures and backgrounds. Somewhere I see that many of them relate to happiness as something that will come once they achieve certain goals — a nice home, a perfect spouse, the ultimate promotion … and when they get these goals instead of being happy they often look forward to being happy when they meet their next goals. Well if this does sounds familiar then finding happiness will always be like searching for the pot of gold at the end of the rainbow.

Happiness according to me is, “something which should not wait for things to happen”. It is more of creating opportunities and possibilities in the present without altering our lives too much. I always tell people that they should take actions, to be happy in their present lives within the ambit of whatever is within our control. Somewhere down the line of my own self discovery I realized that searching for happiness is a time consuming affair. Instead of this, one can be in the present and look at doing some of the things which give me extreme satisfaction and happiness. Some of the things which you can begin to work on to hit the road of just being happy are -

Be in the present: I notice that most of the people either live in their past or will be thinking so much of their future and forget about the present. Living in both the worlds is inexplicable. Work on living in the present and making the best use of what’s there at your disposal. Living in the present is an extremely empowering habit and while it will not be easy on day one, like any other habit you will eventually be good at it. The idea is to take the first few steps and then carry on.

Focus on the good things in life: Most of us are conditioned to look at the browns and grey’s in our life .What is important here is that when we are conditioned and aware about it, then it is easy to recondition our view. Whether you’re happy or not depends largely on which aspects you focus on. Just like every cloud has a silver lining, every incident also has a positive side to it if you do look at it deeply and sometime through a different position.

Simplify your life: I did stress upon this particular topic today when I was speaking to a young dynamic group of people at a seminar. I really feel that many people make their life more complicated and hence miss the bus of true happiness. Work on simplifying your life. By simplifying your life in this way, you create time for your own happiness and reduce the stress in your life. In my own experience, living a very simple life is not beyond any body and is a pleasure in itself.

Slow down the pace: When you remove the foot of the gas pedal in a car the vehicle slows down automatically. The same logic holds good in your respective life. You do not need to press the brake pedal to slow down. On the contrary you just need to de-accelerate and things around you will look different. I happened to do this on a Sunday morning and rode my bike almost at a walking pace. The whole view changed because I noticed so many new things and relished the experience. Going slowly helps to reduce stress and improve the pleasure of doing things. It keeps you in the present moment. Work on some areas of your life where you can do things more slowly and you will write to me in no time the effect it will have on you.

I do hope will begin to work on your happiness which is not as elusive as the white crow. Happiness is always in small things and it is within each one of us to get a grip on it, nourish it and most importantly share it. As usual would love to hear from you in terms of how you have managed to find your own happiness. You can work on some of the points discussed above and share your experience on my Face book Fan Page or even mail me on coach@satishrao.in

Have You Focused On Your Emotional Fitness?

I always believed that being fit is not only to be healthy physically, but also emotionally. In fact when I work with my clients I focus more on the emotional aspect with some of them since it is easier to begin there and then move on to the physical fitness. Of course in some cases, it can also be in the reverse direction.

Many people have worked on most of the areas of their life but have not made much of an effort in strengthening their emotional fitness. This is just like how very few people focus on working their legs in the gym which has the biggest muscle group, keeps your stability and supports all other areas of your body. What is the connection you might ask as long as some one is successful in his/her respective lives. Well by working on your emotional fitness you are working on long term Self-  development.I strongly do feel that if you are fit emotionally then it is easier to have a better grip in other areas of your life. How can someone begin to focus on the emotional well being is something which is highlighted below  –

Work on awareness: The easiest thing to begin is to just be aware of things which make you lose your focus. This is easier said than done, but with discipline and focus you can work on your own awareness. Eventually you will make it your strongest weapon against any life’s adversity. By being aware you are looking at both the good and bad in life. This according to me is the biggest takeaway of working on one’s awareness.

Creating a vision:Without knowing where the goalpost is, how do you expect to run towards it? A vision tells us and most importantly connects us emotionally to our goals .With a clear vision the road map can be charted out however  difficult the path looks to begin with. Work on a clear vision, feel, smell,see  and if possible hear it in your mind. By following this you will make it more potent since you are connecting through all your senses.Which according to me is the key.When you make use of all the sense organs in connecting with your vision then you eventually begin to think and do differently.

Work on a positive Attitude: Developing a good positive attitude strengthens your emotional fitness for sure. I have gone through tons of material and experienced it myself to put this in writing that improving on developing a good positive mental attitude has a direct co-relation on your emotional fitness. The more you are exposed to positive energy and vibrations; there will be many folds increase in your emotional fitness.Work on developing this one attitude everyday and i can guarantee you that your life will never be the same again.I work on this religiously just like how i brush my teeth twice a day.This has become a part of my daily ritual from many years now.When i look back Now i am ever  grateful to the people who exposed me to this concept  so early in life.

Work on a self control governor: Just like there is a speed governor in some vehicles I feel we all need to develop our own governors with respect to self control. Once there is some control on your thoughts, actions or even for some of you on your responses then you can begin to work on the next level which is probably the most interesting

Work on being an optimist: Being optimist is a trait which one needs to develop over a period of time. Understanding that we all make mistakes, choosing to persist no matter how many times you've failed and always remaining hopeful that success is just around the corner is what makes you manage your frustration more diligently.Once you begin to manage your frustration better then you will start making better and intelligent choices which invariably leads us to better quality of lives.All this may sound complicated but believe me once you begin on the first few steps of this journey it will open many doors of possibilities if you are at it.

Emotional well being is a vast subject and frankly there is no one or few ways one can develop it or even master it. However I see this missing in most people and the moment they begin to work on it then magically things around them fall in place like a jig saw puzzle. What matters the most is to be equipped to the maximum with all life’s gift and lead our life which is what each one of us is gifted upon.

I hope this Blog article makes you work more on your emotional wellness. Like any other muscle it needs time and patience to develop.Some times we also need to spend time outside the gym to develop our muscles and in this case it is the most important muscle for your overall well being. Eventually by working on your emotional fitness you are not only doing yourself a favor but also for the people around you.I have noticed in my own career and personal life that if people at the top are emotionally strong and fit then it gives little scope for people who look up to them not to follow.I do hope this Blog has bought some insights into the reasoning behind working on your own emotional fitness.As always i would Love to hear from you as to how important you feel Emotional fitness is to each one of you on my Facebook Fan Page or my mail Id  coach@satishrao.in

Change Is The Name Of The Game

When you do the same things again and again, do not expect to get different results. This is exactly what I spoke about with a friend a couple of days ago. He was stuck in a situation and did not know how to come out of it. I have over the years known exactly what to do but when the situation arose, I ended up with the same old reaction. When I began to work with people, I understood better why one would react like this in spite of the obvious outcome facing them. This made me think about this a little more deeply. If for some reason you seem to be stuck in the unchanged syndrome and it’s become harder to act on your knowledge then this is how according to me  you can overcome the internal resistance for lasting positive change.

1. Recognize the payoffs: We do things how we’ve always done them because there’s some type of pay off—something we think we can gain—or something painful we think we can avoid. There cannot be anything in between. In some cases this may be obvious but sometimes we need to really dig beneath the surface to understand why we’re keeping ourselves stuck. I always remember the old gramophone disk which used to get stuck if there was a scratch and play things again & again. Once you understand the payoff you’re seeking and what you’re afraid of or trying to avoid, you’re better able to work with your own inner workings.

2. Acknowledge what you lose by doing what you always do: Once you know as to what the payoff is then it is easy to move into the second step which is seeing and even feeling what you might lose in the long run. It might be your health, respect or even a monetary benefit if you continue to do the same thing. Once you do connect to the end result, fast forward many years and see yourself going through the same situation without changing anything then it is easy to come back and connect the dots. This might not come instinctively, but this is an opportunity to practice.”

3. Create an opportunity to practice which will keep the pressure off: Changing behavior is about consistency. The more often we do something, the more instinctive it will become and the better we’ll get at it. Think about working at it as often as possible; remember every expert today was a beginner at one point of time. What things I do naturally today, without even thinking was due to constantly working at it with a bull dog attitude over a period of time. Think about applying what you know as a ritual and strive to do it more often than not. If you mess up, which you will eventually, take it as a learning experience and try again.

4. Change the inner voice: Eventually what we are, comes down to what has been said to us from the inside. The Sub-conscious and the way it represent things will make us do things at the outside. The first step is recognizing our limiting thoughts, beliefs, and voices. The next part is replacing them with empowering ones. You’re entertaining a new thought so that you can form a new belief structure. If you tell yourself something different and look for evidence to back it up, you will start to change that filter which will go a long way in tackling the internal resistance that keeps you from applying what you’ve learned. In this way you take what you know intellectually, and transform it into something you fully believe. Sounds simple right, well the proof of the eating is in the pudding.

5. Know your triggers and begin to work on them: You can overcome a difficult terrain if you know its coming and work accordingly. When I was riding on some of the most inhospitable roads in the world, we use to ride on this one principal which has taught me some valuable lessons for life. If you’re struggling to get over a farce, identify the things that keep you stuck—looking at old pictures, talking to mutual friends or whatever. Then plan is to avoid triggers that are avoidable and deal with unavoidable ones in a healthy positive way. Eventually I strongly believe that What ever the case may be, knowing your triggers helps you work with them.

6.Track your progress: Just as we don’t like losing time, money and things we value, we don’t want to lose momentum. If you can create some type of tracking system – a journal or an online document, you’ll create a psychological need to keep that streak going. The idea is to make you more accountable. Tracking your progress is an effective system which has worked wonders for me and my clients who have overcome their biggest challenges through this.

Change entails intention and consistent effort. Consistency doesn't mean perfection. It means trying over and over again and learning from every setback to create meaningful internal change.

When we create tiny shifts in our minds, we start seeing major shifts in our choice and eventually  in our lives. Over the years the tiniest of the shifts in my own life have become a life changer for me which I am using effectively with my own clients. I do not see any reason why this cannot work for each one of you in whatever you are working on to overcome. I would Love to hear from you as to how this article has impacted you and bought about the shift in your internal thinking. Would Love to hear from you on my Face book Fan Page or coach@satishrao.in

Why Breakfast Is The First Step Towards A Healthy You

I have realized that many people begin their day on an empty stomach. They do not give much Importance to the most important meal of the day which according to me is a good balanced Breakfast. When I began to probe more on this, some startling excuses came out in the open like- they do not have time, have got used to having an early lunch or for some very hard pressed for time, a carb loaded wrap and a sugar loaded coffee/tea would be considered a good breakfast.

 The first problem by skipping breakfast is that you are stepping on a self planted landmine, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix which usually means an unhealthy choice with high Trans fat and loads of calories. Most of my Clients over the years succumb to this one critical mistake. I usually work on this immediately to begin with. What does one needs to look at while working on eating good breakfast regularly is -

Have Breakfast within two hours of waking up: Since your last meal would be at least 7-8 hours before, I always recommend that the breakfast should be had within the first two hours of one getting up. The reason is that once the system begins to works on an empty mode then there will be release of unwanted hormones which plays havoc with one’s emotional well being. The mind is a complicated and at times A funny entity. It makes one act weird for many a reason. I am more than convinced that one of the reasons is by not fueling up, you are playing to its biggest vices.

Ensure a Balanced Meal: Most of the people depending on their respective food habits have worked out a healthy option. Work on having some good amount of fruit with a healthy balance of Carbohydrates, proteins and yes healthy fat! It is critical that one focus on a balanced breakfast especially when one has a hectic day ahead of him/her.I for one never begin my day without a healthy balanced breakfast.

Eat slowly and focus on the food: One more thing I have noticed is that people do not relish the time they have when they are having breakfast. It might be even 10-15 minutes, but that time is required to have a relaxed breakfast by relishing the flavor  feeling content from the inside and most importantly being thankful . Once this happens your day magically begins to change and it will never be as rushed as you see it now. I am a staunch believer that our day in front of us largely depends on how we begin with it in the first few hours.

Helps you directly lose weight: Yes you did read it right. A good balanced breakfast helps in ensuring one’s metabolism is maintained high and invariably burn more calories. This also helps in ensuring that you do not binge eat when there is an opportunity like a late lunch or dinner. It has been proved through extensive research that a good breakfast helps one in avoiding binge eating during the rest of the day.

There is no one right thing to have for a good breakfast as long as it is not loaded with Trans fat and sugar. What today’s lifestyle is doing is, its making people depend more and more on processed food which can be just put in the microwave and cooked in couple of minutes. No doubt this does save time but what it does to your system is the question I would like to live you with?

Most of my friends, clients and people who reach me across the globe ask me at times as to what is the best option?I cannot say a one glove fits all answer here, but usually some fresh fruits,Whole wheat bread and even toss in a few eggs. This should be a pretty balanced breakfast for just about anybody in any part of the globe. For people who are really hard pressed for times a bowl of muesli with milk and a handful of dry fruits (walnuts, almonds, pista) should be the answer.

If there is one area you want to focus on and want to make a change, I would recommend you to work on your breakfast which is the easiest and in my book the most important. I for one, live by the logic of having breakfast like a King, Lunch like a prince and dinner like a pauper. I have been following this logic from many a years and I have seen the difference it has made to my own life. I do not see any reason as to why it will not help you.

I sincerely hope that you would have realized as to why breakfast needs to be given more attention than it deserves and the immense benefits it will have directly on your health and overall wellness. If you do or do not agree with me or have some additional insights on the same, do connect with me on my Facebook Fan Page or coach@satishrao.in

Road Map For Creating New Habits

With the New Year already a week behind us, most of the  resolutions for some would have either fallen flat and for those of you  who have still managed to hold on to your horses,given below is a clear Road Map for creating a new habit which will empower you in more ways  than one.

New habits can be worked on at anytime of the year. I never did believe in beginning the New year with any kind of resolution. On the contrary I have stopped working on Big resolutions for the New Year from many years.What I have observed over the years is that people who work on forming new habits or a positive change will eventually succeed. Ayn Rand has explained beautifully in her book “Whenever we initiate change, even a positive one, we activate fear in our emotional brain….If the fear is big enough, the fight-or-flight response will go off and we’ll run from what we’re trying to do”. I am sure most of you can relate to these words in some way or the other. So how does one go about working on developing new habits and making their life more meaningful? It could be done by working on a few strategies which have worked for me over the years

Work on small gentle changes: By making small progress one can over a period of time reach big milestones. I believe in this so much that it has become  the crux of my Life Coaching. With gradual change one will not see the new habit formation image as menacing. This works magically for the simple reason because we as human beings are more comfortable in making small and gradual change.

Do not work on Massive change and lose the momentum: Most of people fail in New habit formation for the simple reason that they want to climb the whole mountain in their head in a day. This usually makes you run out of steam  within no time. like so many people you will eventually lose the momentum as the curve begins to incline.

Make use of the power of momentum: If you have seen birds fly I am sure you would have seen the eagles flying most of the time in the air without any effort but by sheer momentum. This is exactly the logic which one needs to build. Once you get the momentum then you just need to ride it with minimum effort and only once in awhile flap the wings. However there would be a time when you would hit a turbulent period and need to make necessary course correction. This is the what I will be discussing next.

Make necessary course correction: Even a  precision guided missile always goes off course and needs course correction to home in on its target. The same goes with each one of you when you are working on a new habit and especially seeing the goal post. We at times tend to move off the target. The only way you can be aligned to your vision and find the shortest possible route to your goals is making regular course correction.Which according to me is the most challenging and impactful.

Follow the Kaizen principles: If there is one thing you want to incorporate in your daily life then just follow the principles of Kaizen which is nothing but continuous incremental improvement. Some of the biggest companies in the World follow this strategy and each one of us can use this principle in our daily life to amazing effect. I have been following this from many years and it has worked wonderfully, well be it with me or even with my clients. Actually when I look back, my whole Life Coaching profession is built on this one foundation.

The word that leaps out at me when I read about the principles of Kaizen is ‘continuous’. I don’t know how it is for you, but in my life personal growth happens in bursts – with longish pauses in between. I would look at it as progress in a small way which is more lasting and life altering rather than in a short spell of time. When I look back over the last couple of years I have learnt an immense amount of knowledge with slow and steady progress. I am sure you will have the same feeling when you begin to work on your own progress in the similar way.

I hope this Blog article has made you look at the importance of steady progress. Working on a new Habit is something most of us do especially at the beginning of the New Year. Now, what makes only a handful stick their neck out and grind it out are probably following  some of the above mentioned points. The idea is to plant the seed of change and get you to know that it is not  coincidence or sheer luck  that many people who are successful in their respective lives have been able to master the habit change plateau, but  have worked on it gradually over a period of time. So it is your turn now to turn the tide and make the next few days, weeks and months, the best days of your life so far.So what is one habit you really want to work on from this moment, which is impacting your life immensely and have tried over the years  with not much success so far?Let me know if any such thing you are trying to overcome on my FaceBook Fan Page  or coach@satishrao.in and i shall see how best i can give you some additional pointers as a New Year gift from my side.

Make 2013 The Year Of Change .

What caught my attention in one of the daily’s this morning was that 3 out of the top 5 New Year resolutions was health related. It started off with being fit to improve health and ended with losing weight. With so much importance given by people on their health, I could not stop myself from writing about how each one of you can create a road map and make this year the best in terms of your health.

The journey of transforming your body from being out of shape to being fit is long and winding but as I always say the journey is more thrilling then the destination. It is prudent to focus on the end destination because one can gather great motivation if one can see with absolute clarity the image of yourself at the end of the journey. By not visualizing you are prone to lose the focus and momentum as there is never a connection maintained between the mind and the body. This according to me is the key, which helps you maintain the course. Well how do I know this, because when I began this journey a couple of years ago. I was obese at 130 Kg with about 25% body fat to the present 95 with about 12-14% body fat which is still not the end destination. I have a long way to go to keep my body fat at single digits which is what I will be working on for the year. So what we are looking at is how each one of you can work on making this year different compared to the bygone ones –

Work on to be motivated: Motivation is one of the most important things to be worked on. Having a vision does help but each one of us are different and hence I cannot give a one glove fits all solution here. Seek what really motivates you and make it your religion per se. For some of you it might be your favorite songs, working with a specific partner or even wearing a particular color  It could be just about anything as long as it makes you stick to your goals. Whatever you chose to motivate yourself, customize it for yourself and put it up in the front. You can put it around your mirror, computer screen, in a private diary etc. This is all about what motivates you so don’t worry about what anyone else would think about your choice or music or movie line. What others think truly doesn’t matter and is not important.

Maintain a Hawk’s eye on your food intake: For many of my clients who do not have any time for regular exercise I always make it a point for them to realize that they need to be razor sharp when it comes to their diet. One cannot afford a slip up since there is not much exertion through exercise. It is very important to work on eating healthy by sticking on to whole grains, fresh vegetables & fruits and lean meat only. What needs to be avoided is processed food loaded with Trans fat and sugary drinks.

Be practical while selecting your exercise: For most, the exercise usually chooses them and hence the dropout rate in a gym shoots up within couple of weeks in the New Year. None of us can enjoy doing all the exercises like running, swimming or even weights. Pick what suits you and work on it even if it is for 3-4 times a week to begin with. For most of my clients making time for a regular slot for exercise is next to impossible. Hence I always need to work round this most of the time. So being active @ work or home is the only option and in most of the cases it does bring in phenomenal long lasting  changes.

Remember this is a lifestyle change: Once you begin to look at making 2013 as a healthy year then you need to make it clear that it will be a lifestyle change and not just getting into a healthy eating habit or working out at the gym, a couple of times a week. Once you connect with the bigger picture then you will eventually work on making permanent changes in your mind which is what ultimately makes this effective. Never forget the forest for the trees is one statement which always plays in the background for me.

Make it Fun: Make things like workouts, running or just about anything more fun to begin with, since you will not look at it a chore but on the contrary will look at doing it on an everyday basis. One of my clients with who I was working with a couple of years ago also looked at improving her French and made sure she did her work outs  in a gym frequented by expats where she could practice her french alongside her exercise. What you perceive as fun might make the big difference in maintaining your motivation in the long run.

Accept that your life will change for the better: When you set out to do a positive thing, do not be surprised that you will eventually notice that your life around is changing for good. During this journey you have to come to grips with the fact that you will be received differently by others, be it at your work or home. Once people around you begin to notice and see the results they will begin to hear you out more. It’s amazing to think that a person’s appearance can change the way people interact with that person but it’s true. I have noticed this myself and it is very impactful “if you know what it means”.

So how do you want to make this year different from all the years gone by with respect to your health is something you would want to think about after going through my Blog.If you feel some of them or all of them does makes sense then would be happy that my thoughts have indeed served its purpose.In case you have a better way of making this year a truly wonderful in terms of working on your health then would love to hear from you on my Facebook Fan Page or coach@satishrao.in

Keys For A Lasting Inspiration

Everyone wants to be absolutely inspired every day and ensure that they make the best use of the day. However for some being inspired and inspiring others is an uphill task as the road is always strewn with insurmountable difficulties.

When I began my journey as a professional Life Coach the only thing I had with me in abundance was absolute inspiration. There was not much in terms of how this would turn out to be having moved out of a cushy job with a regular source of income. Being inspired from within will make us work towards our individual goals. It could also help other people who are lost in their respective lives and need to be with somebody absolutely inspired. In the last 12 months what I have learnt in terms of being inspired is something which you can learn easily. It will become important to not just you but also to those you care about, interact with and lead. As you begin to apply these ideas in your own life you can help others be inspired. One small comment/sms and at times mails in my inbox will spur me on to inspire myself and as well as others. when I look back to the main ingredients to be truly inspired, the top 5 according to me would be -

Passion: Any fire to burn needs fuel. I would relate the same to passion be it in your job, relationship or even marriage. More passionate you are about something the more you are bound to create inroads through any difficulty. Working on being extremely passionate is the key in any area of your life. I have conditioned myself to be extremely passionate about self development which is like a religion to me. The vision I have keeps the fire burning deep inside me. If you want to create a lasting inspiration you must be working and living from a place of passion. You must be doing things you love from a place of passion. I Love the work I am doing and every time I work from that place,it is with with absolute passion and focus. My one suggestion for working with absolute passion is to tap into your own resources any way you can at any time of the day.

Purpose: When I used to travel to some of the most remote and inhospitable places in India with my group the one question which people used to always ask me and others was what is your purpose of doing this? This has stayed with me through the years. I have realized that before you can make anything happen you need to understand and clearly define your purpose. Why do you want to achieve? What is in it for you, your family and those around you? When you connect your passion to a purpose you get excited about your fire is already roaring; the rest is channeling the flames in the right direction.Know your purpose and the other things will always fall in place around it.

Goals: Now this is something which is important to inspire each one of you. My working as a Life & Wellness Coach was a vision which eventually turned out as my Goal and this inspires me every minute of my day. I strongly believe that a strong Goal which is written with absolute clarity and a specific timeline will always inspire us deep inside to work on things on a daily basis. This will eventually help us live our dreams. Goals, in order to channel your inspirational fire, must be your focus and they can also be aspirational.

Inputs:Just life Fire which needs oxygen to burn we all need regular inputs on daily basis to inspire us to do things on a consistent basis. You might have the above three things discussed in place but you need to be practical that as things change, setbacks occur and we fall prey to our humanness. we all need inputs that continue to breathe life into our inspiration on a regular basis. It might be your morning prayer, your partner or for some of you my thoughts and words could inspire you to do things which otherwise you would not have done on your own. Maybe it is all of these and more. Never expect your inspiration to tend to itself without additional inputs on a regular basis. Work on more than one resource to inspire you .For me my regular exercise, pep talk and couple of other things I do without fail help me with the inputs.

Actions: Finally it all comes down to what action you do on the ground. You might have the best of everything at your disposal, but with small steps and consistent course correction I can guarantee you that you will not go any further than the first few steps. This is the exact reason that working with a Coach is so effective and result oriented. A Life coach will always work on actionable points which is what matters. For me actioning on small things is the most important and I always challenge myself to move from my own comfort zone to an action Zone.

How you work on your own inspiration is the most important aspect to you being happy ,content and resourceful at the end of the day. I love to be absolutely inspirational to myself and people around me. I know this is a tall order but with support from like minded people like each one of you this is not a big challenge. Only when we are inspired we can inspire others and in turn play an active role in changing the values in our own respective society. All this begins from you and then it moves on to others. I hope this article of mine which is probably written with my heart on my sleeve will inspire hundreds of people to be inspired and in turn inspire others. I would love to hear from you not as a resolution but as a responsibility as to how you intend to be inspired and inspire others on my Face book Fan page or coach@satishrao.in

Why A Good Nights Sleep Is The Key To Your Overall Health

What I have noticed is the less importance people give to a regular night’s sleep which is critical to the overall development of anybody.. Repeated research over the years has consistently shown that sleep plays a vital role in promoting physical health, longevity, and emotional well-being. I am more focused with respect to the emotional well being which is critical due to the high stress life that people are leading.

When I was in a regular 9-5 job, my sleep pattern used to be erratic. I never used to think twice before compromising on my sleep thinking that I could always catch up on the extra winks during the weekend. There are many people around us who live in this false pretence.  From my experience the health benefits of a good sleep are many but a few I would like to highlight and make you work towards  are -

Sleep helps you repair your body: What I mean by body is actually both the physical and mental aspects. Nothing can repair a body which is exposed to so much of daily stress either due to being super active or as in most of the cases an extremely sedentary lifestyle. A good sleep always ensures that the repair work begins from the inside out. Like anything critical we cannot allow this to accumulate to the next day or the weekend. Something like a repair mechanism is a natural process which has to be done on a daily basis with no compromises here. I have gone to a large extent in compromising my other areas of my life just to ensure that I clock in the bare minimum requirement of 7-8 hours of sleep.

Sleep helps in reducing stress: A good night’s sleep can help lower blood pressure and elevated levels of stress hormones which are a natural result of today’s fast paced lifestyle. High blood pressure can be life threatening and the physical effects of stress can produce “‘wear and tear” on your body. It tends to degenerate cells which propel the aging process (now this will ensure   I have got your attention!). Sleep helps to slow these effects and encourages a state of relaxation.

Sleep helps in weight management: Many including myself in the not too distant past piled on pounds mainly due to lack of optimum sleep. What is important here is that sleep does regulate and control most of the hormones. They include the one which plays a critical role in controlling one’s appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases. Unfortunately this increase in appetite doesn’t lead to a craving for fruits and veggies. Rather your body longs for foods high in calories, fats, and carbohydrates. Sound familiar well there is always a pattern for as to why and how we do things.

Sleep helps in working at the sub-conscious level:Now for some of you this might be Greek and Latin but what I personally feel is that the biggest loss is that we are giving our sub-conscious mind that much time less to work. Now who would want to compromise in this area if they only knew that watching more Television or partying late is going to affect your long term sustainability? Just like how our physical body goes on to repair mode in the night so does our brain which begins to process the data. That is one of the reasons I always insist on my clients regulating their sleep pattern into a consistent time slot.

Ultimately the least one can do is to make an effort in working on areas doing the most harm to an individual from the inside-out. By compromising on your regular sleep pattern I see that people are walking a very thin line and living on an edge. The least one can do is to control what is manageable and within your strength.

I am aware that with such a fast paced lifestyle that people are leading corners needs to be cut. My humble say in the matter is for you to cut back on other things be it your pace in the rat race, spending time with your friends or even being stuck with your smart phone which is no doubt addictive. Somewhere you have to draw the line and ensure you do not cross it whatsoever.

Eventually once you get a grip of your sleep cycle then there will be a gradual change in things around you both physically as well as at the metaphysical level. I hope this Blog article has made you look back at your own sleep cycle and why one needs to give it so much of importance. In case you do have to reach out to me then I can be contacted on my FaceBook Fan Page or coach@satishrao.in

Break Through Your Limiting Beliefs And Turn Your Weakness Into Strength

My inspiration to do what I am doing currently comes from making people shift from their limiting beliefs and move forward towards their goals. This is easier said than done but ultimately if you develop the mindset that weaknesses aren't really weaknesses, you've just broken through your limitations and fears.

Some of the limiting beliefs over the years have stopped me in my tracks. I had to work that much harder to change the belief system within me. However the learning from each one is to first identify and then take action. Sounds pretty simple! Let’s see where most of us will get stuck at some point in our life and how we can overcome it to eventually make it our strength.

Not good enough: This is the commonest limiting belief which makes many people give up on their dreams and eventually aspire for small things. When the vision is small then the effort is also in proportionate to the vision. I always come across many people in different fields of life who actually have immense self doubt for various reasons. Identifying this and working on it is critical for forward movements and also according to me is the first crucial step one can take.

Do not have enough time: At most times, I hear people saying that they do not have enough time to work on their goals due to paucity of time. I strongly believe that if one can master time then everything will be a walk in the park. Mastering time is an art which one needs to develop. Many organisations spend a majority of their budget in training employees on time management. Working on what is important and not multitasking will eventually make one do more in the same amount of time with less stress & pressure.

Do not deserve it:Yes some people do not aspire for bigger goals because they feel deep down that they do not deserve it. Remember the goal we are talking about might be a designation change , a partner or even just happiness. Ultimately it is the belief within each one of you which will make all the difference in connecting the dots. Some of these limiting beliefs might be in the sub conscious level. It might take some time to identify but once found out they can be easily turned around as your biggest strength.

Do not have a vision: Most of the people who are extremely successful in various fields have a vision. It is this vision which made them home in on the goals which others think as audacious. When the vision is low and not big enough it does not inspire people to jump out of their bed to make use of every opportunity. Working on a bigger vision is what I would wish  for each one of us during the Christmas and beginning of a new year.. If you cannot see your goalpost how will you know which way to move?

These are some of the limiting beliefs which are the most common and will ensure that you do not aspire for your dreams. Identifying these and putting an action plan is the only way in overcoming this. Eventually the person who overcomes their limiting beliefs is the one we all speak about. This is possible by following some of the steps which I have taken for most of my own limiting beliefs, especially for the one I am working on right now which is writing regularly for my Blog. If I had not worked on my own limiting beliefs 8-10 months ago I would not be writing this and churning out 2 Blog articles per week, one on self development and the other on health.

What I have seen and experienced over the years is that once we cross this hurdle then the things in front of us will look completely different and doable. Earlier the problems which were insurmountable when looked from a different view point will look that much more easy and doable. This, I feel is the most important aspect for each one of you especially when you are working on life altering goals which could be your health, relationship or even a new business vision.

One thing I would like to advocate strongly especially when the year is coming to a close is to first identify your limiting beliefs and work on it. Even if you need to take small painful steps to overcome it, remember – ““Our strength grows out of our weaknesses.”So if you have weakness then I would look at it as a blessing in disguise which can be turned around as your strength.

So what is each one of yours weakness or limiting belief which you want to work on to shape your New Year to come? Even though I believe that New Year is never the time for resolutions it is good enough to begin on this a week in advance. Would love to hear from you in terms of how you did overcome your limiting beliefs or are struggling to overcome it on my Facebook Fan Page or mail me on coach@satishrao.in

Some Simple Exercise Programs For Beginner’s

It’s been a long journey with regular exercise now very much a part of my daily life. This has drastically improved my overall life. Exercise can be just about anything which has some kind of movement. Yoga gets included in my list since it has many complex body movements. At most times, the question my friends, acquaintances and clients have is – what is the best way to begin an exercise regimen? The answer is always is the same – “begin to move”. Don’t be surprised – just note down the amount of time each one of you spend every day without any movements and you will be extremely surprised.

I believe that trying to move more will be a challenge but with some discipline and focus one can make any kind of exercise work wonderfully for you. Another area one needs to focus is what one eats. It is critical to Make small changes over time to your diet — drink water instead of soft drinks or sugary tea/coffee, eat leaner cuts of meat (or go vegetarian), cut out fried foods, eat more fruits and veggies and cut out processed grains. Make changes like that and you’ll be well on your way to a healthier and fitter you in a couple of months. Take it slowly. Your body needs time to adapt to the exercise. If you overdo it you can injure yourself or burnout and neither is good if you’re trying to stick with it long term. Progress gradually in small steps and you’ll stay injury-free with great long-term results. Let’s see what each one of you can do to start -

Interval training for Beginners: For people who are used to an extremely sedentary lifestyle, I always recommend a brisk walk around your office block or even your apartment complex. Doing this in small interval periods of 15-20 minutes is the best way to begin because it does not overwhelm you. Each one of us has a different metabolism and it will take some time to figure out when our body goes on to a fat burn mode. Practice this for a couple of weeks and after this you can include 10-20 seconds of running in between the walks so that your heart rate increases. Intervals are a great way to burn calories and fat (assuming you’re eating fairly healthy and not overeating), strengthen your leg muscles and core and just get healthier overall. This is the easiest form of exercise one can fit in even if he/she has no time for anything let alone hitting a gym couple of times a week.

Play a sport: Remember the school days where we used to play so many outdoor sports! Well some of you of my generation can relate to this. Nevertheless the next best thing is to work on playing any kind of sport be it within your office campus or even your apartment block. There is nothing like working with a group of like minded people especially if you like the sport. I personally know an extremely hard pressed CEO who religiously makes time for his favorite sport because he is extremely passionate about it. Being passionate about a sport can spur you on to develop a good exercise habit. The sport can be just about anything like golf, badminton, squash or even tennis. The idea here is to find your passion and make it work for you in the best possible way.

Circuit training: For this one would ideally require a gym. If one cannot find one in his/her vicinity then reach out to me and we will figure out a way to overcome this. To begin, include one exercise followed by another and another and so on until you’ve done the whole circuit of exercises. Rest for a couple minutes and then repeat the whole circuit. The exercises can be strength exercises, cardio, or some combination. The circuit format keeps things interesting and keeps your heart-rate up. You burn more fat than if you rested in between exercises. One thumb rule here, would be to work your heart up till the stage where you can carry on a normal conversation with some difficulty. Anything more than this is pushing the envelope which I would not recommend for any beginners.

Cross training:One of my favorite exercise schedules is cross training. This is a great form of exercise for someone who has already worked his/her way up in the exercise department. Basically Cross training is working on different parts of the body one after the other. It can be with weight or even isometric (only body weight). what it does is, it makes a person supremely fit since the whole body is worked out. This kind of training does require high amount of discipline and dedication. This is usually recommended for couple of times in a month along with your regular workouts.

As always, if you have health problems check with a doctor before getting into any kind of exercise program recommended by me or anybody else. Once you do get a get go signal from your doctor you can choose from where to begin. You can work your way up to the cross training level by which time you will also be writing like me about what can and needs to be done for someone to lead a healthy lifestyle.

I hope that this Blog has made some of you realise that even professionals at one time were beginners just like you and with time they eventually became experts. The best time to get on with some kind of exercise is today and not tomorrow. Even a 15 minute walk to begin with will confuse your brain which is used to you living a sedentary lifestyle. Any additional tips or questions can be posted on my Facebook Fan Page  or even at my mail coach@satishrao.in

How Do You Work On Shyness And Eventually Make A Great Impression

I come across people who feel they are extremely shy be it with their clients, business associates or at times even with their family which affects them in a big way. Many of us know that making a positive impression is extremely important. I realized that those who are shy tend to be introverts and eventually miss out on connecting with people. This eventually leads to missing out on creating opportunities.

However I will say something which might surprise you. Everyone in the world is shy and not confident even when doing something they are good at. However most of them overcome this feeling every time they set their mind to it. Over the years I have heard people tell me that I was extremely confident during meetings or presentations. I look back and can’t stop laughing because actually i am not. 

People who know me for a long time know me as an extremely shy person. I have overcome this by the sheer force of will and nothing else. I am telling you this is to impress upon each one of you that if I could overcome my own shyness then I do not see any reason as to why would you have to be chained to this. When I see people who are extremely confident and highly socially skilled, I try to get to know how they have managed to achieve that state so easily. Over the years I have inferred from meeting many such wonderful people that they are shy but never stop themselves from working on it. if shyness is making you miss out on any opportunities in life be it the coveted designation, corner office or even a date with your dream person then given below are some of the thing you could work on to begin with  -

Introduce yourself: This sounds simple but this is the mistake most of us do, especially in a social gathering or even at times in an informal situation. How many times has somebody forgotten to  introduce you at a get together? Our little shy alter-ego tells us at this point that no one wants to know our name. We should just keep quiet and continue to exist in the get together. However If you can put on a big smile and introduce yourself to everybody with a warm handshake (if appropriate), it make’s all the difference in breaking the ice. This is what is required to get the ball rolling.

Don’t be overwhelmed by other’s story: When someone is too brash about their own story, be it about their latest designation or how good their job is, it never leaves a good impression in us. The idea that we are not socially worthy rears its ugly head. A humble but accurate description when asked is all that is needed and if you make people feel good about themselves that’s the best social qualifier of all.

Listen more and try to talk less: We all know that a good communicator is the one who listens more and talks less. Ask some intelligent questions. This will make someone to connect with you instantly. It is a habit which one needs to develop over a period of time. I have worked extensively on this over the years and found it to be most productive.

Complement others: I’m not suggesting you compliment someone for the sake of it, but if you genuinely like something then go ahead and tell them! Everyone loves a compliment. It starts conversations and gives people confidence. A genuine compliment will never fail to create a generous atmosphere. The Easiest thing to do now since most of the discussion has moved on to social media is to compliment someone genuinely and see the magic unfold in front of you. I do not let go of any opportunity to compliment people. This has made a tremendous difference to me and to other people.

Think of others: Well it is a different strategy which you can use once in awhile. When in social situations stop thinking about yourself and think about the other people there. If someone wants to join your conversation then make it easy for them. Introduce people to one another. In short get out of your head and make sure that others are having a good time. They will be truly grateful and you’ll be distracted from your own nerves! What has worked for me over the years will surely make a big impact with you as well.

Eventually overcoming shyness is definitely in the head. The idea is to keep on working on it till such time you succeed.Perseverance plays a big role especially in working on this trait. Only by stepping up every time one falls down, will you be able to look at shyness in the eye and laugh at it like how I do now.

I sincerely hope that these words in my Blog have touched upon the chord of shyness which you were trying to overcome. As always i will look forward to hearing from you on this topic on my Face book Fan page or coach@satishrao.in

Have You Tried Eating Healthy At A Social Gathering?

With New Year round the corner and the holiday season approaching there are innumerable opportunities for people to have a party for just about any reason. It was during a discussion with an overseas client who happened to dread this season because of the difficulty in eating healthy at all the parties that I realized that I had to address this issue.

When I thought about this I realized that I too have overindulged on occasion and there is something we can all learn from our mistakes. I agree that not going to these parties is a no brainer, but the key is to work towards eating healthy and not giving up an opportunity of meeting new people. Do note that some of these tips might be a bit contradictory. You should pick the tips that work best for you and not look at this as a step-by-step guide or a ready reckon-er

Eat before you go: When I tell this to some of my clients they are usually unhappy. However look at the logical side of this step. If you are working out to lose those extra calories week after week then just by one bad judgement it does not make sense to lose your grip of the hard work done. I developed this habit early and had a couple of fruits before moving in to a social gathering. Has this helped me? Yes, to a large extent if I look back now and realize that my making an effort was worth it.

Plan ahead: If you cannot plan for a social gathering then there is a problem about who is inviting you in my opinion. I always tell people that a little bit of planning can do one a world of good. Repenting about it later is a not so good experience. By planning about the day/ timings of the party, time you intend to leave in case you are focused on your sleep pattern/decide to be veg only for that particular day (actually it is an excellent strategy) will help you work out things better.

Begin your meal with lots of fruits and veggies: I see nowadays that most of the parties have a fresh cut salad counter probably because people are more conscious of healthy eating. Nevertheless it does makes sense to fill your plate with loads of fruits and vegetables. Ensure you drink a couple of glasses of water even before all of this. What this does is it fill you with healthy options and there will hardly be any place for greasy, unhealthy food to occupy your plate. You might feel content and happy at that particular moment but we all know what junk food eventually does to our system in the long run.

Avoid Alcohol: Well this is an another topic altogether, but what I have realized is that by drinking Alcohol in a social gathering one tends to overdo the drinking and the eating part since our logical thinking goes for a walk after a couple of drinks in our system. The best thing to do is not to have Alcohol and stick to a glass of water with lots of ice. I do this and most of the people think I am on something potent. I would not want to dig more into Alcohol and its pitfall’s  right now but would love to write about this at some point of time shortly.

Maintain a Log of what goes in through your mouth: The one particular reason I always insist my clients to log what they eat is for the simple reason that one is accountable to themselves. You will be surprised when you see what you would have eaten at some gathering and did not realize that you might have to do a couple of marathons to burn the calories. Daily logs of what you eat will always make you be more disciplined. You can always go back yourself, check on it and most importantly learn from it. The idea is to improvise and I see loads of opportunity out there for everybody out there.

Try to eat healthy for most of the week: This is an idle strategy which I have developed over a period of time which has worked for me amazingly well. The idea is to be absolutely disciplined through the week and make the cheat meal as the meal in the social gathering. If “cheat Meal” is a new word in your dictionary, it is nothing but eating whatever you want for one meal in a week. This works if you happen to go to a party because you can be a part of the crowd (unfortunately), not feel guilty about it and also make the situation work to your advantage. Well for those for whom going to a social gathering is a daily affair then you might want to reach out to me directly and we can work things out through a different approach.

Eventually this thought comes to people who put their health first and are ready to compromise on the other things be it social status, lengthy midnight discussions with friends or unnecessary social commitments. With more and more people fighting the mid waist bulge I felt that this article might not have been put up at a more appropriate time. I would love to hear what you do think about eating @ social gatherings and what your very own strategy in eating healthy is. Do share your thoughts on my Facebook Fan Page or send me your thoughts on to coach@satishrao.in.

Learn To Go With The Flow And In The Process Be A Better Person

When a planned luncheon meet with my friends turned out to be a totally different proposition in terms of change of venue, direction and most importantly time, I had to make up my mind in a couple of seconds whether to go with the flow and enjoy the afternoon or rant about it and head back home. Well fortunately I chose the former and learnt more about going with the flow.

what I realized through this incident is that with each one of our lives there are sudden disruptions, change of plans or unforeseen incidents which if allowed to seep into our system trigger anger, frustration and stress. A better alternative would be to just go with the flow which means rolling with the punches, accepting change without getting angry or frustrated. It’s basically taking what life gives you rather than trying to mould life to be exactly as you want it to be. Some of the obvious learning’s I would like to share here are

Realize that you can’t control everything: However good we are one thing we need to realize is that we cannot be in absolute control of everything which happens with and around us. At times it is better to accept this and move on. There are things that we cannot control that will affect every aspect of our lives. We must accept that or we will be constantly frustrated. I have realized that most mistakes are committed during the time we are most frustrated.

Knock on the doors of Awareness: I have mentioned this in my previous Blog’s that self Awareness is the most important habit one can inculcate. What this does is that it makes you aware of your shortcomings and helps you take that mighty step towards working on it. This according to me is a big favor you can do to yourself especially since we live amongst a skewed and confused society. End of the day I believe that you can’t change the thoughts in your head unless you are aware of it in the first place.

Get a different perspective: When things do not happen the way you want there are better options than been frustrated. I advocate this strongly during my Coaching calls. Look at the situation by stepping back in your mind’s eye and seeing it from a distance. What it does is to ensure you do not have an impact as you see it from within you. This is a very effective technique to reduce the intensity of feelings to a given situation.

Laugh at the situation: There are many times where I would have done something stupid and laughed it off. . Try working on moving away from the situation and looking at the funny side of it. I will guarantee you that it does make the whole situation lighter and surreal. The idea behind this thought is that Life is not always the way we want, but we can make the journey more noteworthy by looking at the funnier side of it. I know it does not sound easy but put some steps forward  and eventually you will master it.

Realize that you can’t control others: What I have learnt over the years is that we do not have any control on how people behave and react to situations. They have their own personality,DNA structure and upbringing. They do what they feel is right. We have to accept that. Accept that we can’t control them, accept them for who they are and accept the things they do. It’s not easy, but again it takes practice.

Enjoy life as a flow of change, chaos and surprises: Finally when we accept something as not perfect then our whole outlook does seem to change. Look at situations where we have no control. When we accept things as they are, then we will eventually find peace at the deepest level. This i feel is lacking with many people who do not stop to catch a breath but are trying to constantly move forward.

Practise, practise and practise: As with everything nothing would become easier without working on it couple of times irrespective of the number of times you fail. By working on going with the flow you are allowing yourself to be that much more flexible. Nature shows that to survive and thrive in this world, being flexible is the key not only in the mind but in the body too. This is because there is a strong connection between what the mind thinks and the body does.

I sincerely hope that this Blog article has struck a chord within you and probably made you wear your thinking cap on. Try going with the flow in just one or two situations in your respective lives by using any one of the ways I have mentioned above and you will be surprised with your own reactions. I look forward to hearing from you on this exact change in behavior or any other thoughts which you are working on to make each one of your lives more forthcoming and content. I look forward to hearing from you on the impact of my thoughts if you have been following my advice in your respective lives. connect with me on my Facebook Fan Page  or even mail me on coach@satishrao.in

Why It’s Time To Kick Sugar Out Of Your Life.

Sugar is all around us in the form of sweets, refined food and mostly in our kitchen as granules or blocks. Since it has become such an integral part of our life we do not consider it to be our biggest enemy not only in terms of putting us on a elevator to obesity but worse play with our moods and emotions. This according to me is more damaging than any of the other side effects of refined sugar.

What I have realized so far in my journey is that most of us realize that sugar is bad for us but since there is no immediate effect of a sugar overdose we continue to consume the same. There are larger long term effects which will become irreversible like diabetes. What I am going to focus more on this Blog article is not on the weight issue which is a serious one but on the other extreme end of the spectrum which is the emotional imbalance it causes when one consumes it on a daily basis. I think most people can relate to mood swings and energy highs/lows that come after a high sugar meal.

Sugar can also be the source of many people’s increased anxiety and depression. The brain is made mostly of fat and although it runs on glucose it gets “shorted out” with too much sugar. When I work with my clients the first area I always focus is on sugar consumption and based on the challenges each one is going through, eliminate it completely or reduce it over a period of time. Some of the things which each one of you can do to eliminate sugar from your food intake are -

Be aware of what sugar does to your body: Once when someone is aware of the damage sugar can cause to each one of us then we will consciously be aware of it. This is the first and the biggest step towards a life of NO sugar. I am aware this looks very simple but the first steps are the most critical and important.I strongly believe that everything begins with awareness and i see no difference in this aspect.

Realize that you have have complete ownership of your actions: Unless no one is force feeding you, then most of the food we put in our mouth is our own choice. The sooner we take control of it the better you are at overcoming bad eating habits. Some people may say they can’t control their sugar cravings but that is already admitting defeat and giving up power to some “cosmic sugar influence” out there. We can pass on dessert. we don’t need to buy a candy bar. we can drink water instead of a soft drink. The choice is always yours to make. Many people I interact with call it an “addiction”. This is just another way to give up your own personal power of choice. While sugar can have “addictive like” qualities it’s not something that you own or is a part of you. Fight the battle and you will get over the addictive feelings. They will go away eventually.If you call it an addiction and make it part of you then it is yours to keep forever. Be free from it, let go. Remember to take back control and anything is possible.

Choose more natural food in your daily intake: Increase more of natural food consisting of good protein, carbs and also healthy fats. I always insist my clients to have a fruit instead of any sweets since fructose is a natural sweetener and is always healthy. It does not harm as much as the sucrose in sugar. The more naturally processed food is in your daily intake then your body is also replenished with anti-oxidants which will help you fight the free radicals in your system.Which i personally believe negate the effects of too much sugar consumption.

Become an expert in identifying hidden sugar source: Sugar is hidden in places such as sauces, ketchups, soups, processed foods, soft drinks, so called health bars and more. Become a label reader and see how much sugar you are consistently putting into your body. Don’t fall for the marketing trick either of “low fat” because that usually means “more sugar”.

Out of sight out of mind: Well you have heard this saying many a time and now is the time to make the best use of it. My number one recommendation to knock out sugar from everybody’s diet is to not bring it at all in the first place. I know this will initially be difficult but with smart healthy choices you can replace all refined sugar loaded food items with amazingly healthy ones. It just requires some thinking and the “will” to do it. This will not just be in your own interest but also that of your immediate family.

Control and manage your stress: Stress and your reactions to the environment around are important as high stress will lead to an increase in cortisol which in turn will lead to increased demands for blood sugar and increased sugar cravings. Take notice in the past when you may have eaten the most sugar. You may see a pattern around stressful and emotional reactions. Control your stress and you can control your cravings to a large extent.

Exercise more and produce naturally feel good hormone’s: I can’t stop ranting about more and more exercise and here too it plays a crucial role in helping you naturally produce loads of feel good hormones which will eventually make you less dependent on sugar over a period of time. Some of the exercises which you can consider are a simple walk, a run around the park or some resistance training if possible. Eventually if you work towards a healthier and an active lifestyle your dependency on sugar will become less which is the idea behind my thinking.

Eventually what matters is that if we move and eat the way our bodies were designed for, health and happiness usually follows. So go out there enjoy life. Have control over your choices. Don’t worry if you have some cake once in awhile. Be able to smile knowing that you are healthy and in absolute control. I wish to hear more from you on this or any other related topic which you want me to write about either on my Face Book Fan Page  or on my email id coach@satishrao.in