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NIFS Healthy Living Blog

The Ripple Effect: Four Ways to Change Lives with a Positive Attitude

GettyImages-456518175Picture yourself on the shore of a lake or a pond, and you cast a stone into the water. You see it enter the water and disappear, leaving behind a bounty of ripples that seemingly spread out for miles. The act of tossing a small stone into the water will result in a change that can be felt much farther away than the initial entry point—proof that small actions can lead to much bigger changes, even if you can’t see how far they can reach.

The Power Word

So I practice a little technique where I repeat what I call a POWER WORD throughout your day to motivate me to keep focused and energized to take on the daily chores and tasks. I change it up every month or so, and it is the first word I say to myself when I hop out of bed in the morning. My current word: RIPPLES! What kind of ripples am I sending out in my daily interactions with the folks that I serve, my team and coworkers, and the people I don’t even know?

The word ripples reminds me that even the smallest of positive actions on my part can affect someone in a huge way, and even other people who interact with the same person. You see, if I provide a positive experience with one person, the ripple effect hopefully will be that they will do the same for the next person they interact with, and so on and so on, changing the lives of many people found in the ripples. Conversely, a negative interaction with the initial person might trigger undesirable ripples, setting off a chain of events that will detract from peoples' lives and not enrich them. You have the power to change so many lives, and even the world, with a positive attitude.

Four Ways to Create a Positive Ripple

So how can you create a positive ripple with the people you interact with every day? Here are four ways to create a positive, powerful ripple:

  • Acknowledge somebody: Lift your head up from your phone and acknowledge the existence of other people. A simple smile, or nod, and maybe even a wave to demonstrate you acknowledge that person can go a long way.
  • Appreciate somebody: We tend to hold back our appreciation for folks, and not express that we appreciate their gifts to the world or our lives. Take the time to show somebody you appreciate them, make it genuine and not forced, and you could send that person on a positive path that day.
  • Advise somebody: Help somebody become a better version of themselves, or make it through a tough time, or solidify their future with sound financial advice. When you do this, you not only create change for that individual, but it provides you with a great feeling you can’t get anywhere else. Get this feeling, and continue the positive ripples throughout your day that will reach so many!
  • Admire somebody: Show someone that you admire them for who they are and what they give to the world. Genuine admiration for someone, and demonstrating it, can make all the difference in someone feeling needed and important, leading them on a positive path emotionally, physically, and mentally. Admiration for someone equals more positive ripples, but you have to show it, and stop holding back.

For me, repeating the word “ripple” reminds me that the interactions that I have with people can cast a positive or negative ripple effect that could reach for miles, or lives in this case. Changing the world sounds extreme, but just imagine if every person approached interactions with others in this manner and tried to always provide a positive ripple. Call me sappy if you wish, but I think the world could be a better place when full of positive RIPPLES!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: motivation positive attitude

Throw Out Your Exercise Excuses with Fitness Spring Cleaning

GettyImages-957942458After the New Year, springtime is another time that motivates us to make a fresh start. When the weather finally starts to warm up and the breeze is blowing, we want to throw open the windows and let the rebirth all around us revitalize our homes and our spirits.

Because it’s only natural to clean out the old during this time of the year, it’s also a great time to come to terms with your excuses for not getting fit and healthy. Excuses pile up just like the clutter that people accumulate in their houses, but it’s time to come clean.

What Is Your Excuse for Not Putting Your Health First?

Maybe it’s one of these?

I don’t have time to exercise.

This is probably the most common excuse that we hear. You are too busy. You have work all day or all night; you have to take the kids to school, pick them up from school, and take them to sporting events; dinner needs to be cooked; who’s going to go to the grocery store; and so on.

Seriously though?

One of those excuses, if not all of them, is something even fitness professionals deal with on a regular basis. However, if you do not exercise, you will almost certainly begin experiencing the illness and disease that come from an inactive lifestyle. When the symptoms start to present themselves, you will have to schedule a doctor’s appointment, drive to the appointment, wait to be seen, schedule possible additional tests at the hospital, and wait for your prescriptions to be filled at the pharmacy. With chronic illness, this scenarios will be played out month after month after month, into a vicious cycle. And that, my friends, can take even more time than exercising.

There’s no doubt we find time in our busy lives to attend to our medical issues. Will you make time for them? Well, of course! It’s easy to make sure to adjust your schedule and your life to accommodate illnesses. So why not just adjust your schedule now to accommodate the prevention of these illnesses through exercise and lifestyle change?

The truth of the matter is that if you do not make time for exercise, you will have to make time for illness. And let’s be honest, exercising takes a lot less time out of your life than sickness. Do the math: there are 24 hours in a day = 8 hours of work and 8 hours of sleep, and there are still 8 hours left. You can do a great deal in 8 hours.

I don’t like to exercise.

Do you like feeling tired? Do you like having no energy? Do you like being overweight or not healthy? Do you like visiting the doctor? Or undergoing medical tests to figure out what is wrong? You will feel tired, be overweight or unhealthy, visit the doctor more often, and undergo medical tests if you continue to let your lifestyle decline by not exercising.

I don’t have any energy to exercise.

The more unfit you are, the less energy you have. When you don’t have much energy, the last thing you can imagine yourself doing is exercising. Until you become more active, you will not have the energy you are longing for. As you begin exercising, you will start to see a difference in your energy levels. Until you start moving, you won’t start feeling better.

It’s just not the right time to start working out, I will start when…

  • I get some better clothes.
  • Summer vacation starts.
  • The kids are back in school.
  • The house is organized.
  • My work schedule calms down.
  • I have more time.
  • Life calms down.
  • The kids get older.
  • The weather changes.
  • Someday… just not today!

The list can go on and on, but in all honestly, it will never be the right time to start a new routine. Start now and make it right!

You just have to start!

Make the Decision to Stop the Excuses

Making the decision to stop hiding behind your excuses is something only you can do. But by making a clean sweep and tossing out those excuses, you are setting yourself up for a better and healthier lifestyle. The fit and healthy people around you choose to give up the excuses and just do it. I’m not saying it’s easy for them, that it’s easy for me as a fitness professional, or that it will be easy for you. But what it does mean is that you will love the feeling of having energy, feeling strong and healthy, going to fewer doctor’s visits, not to mention feeling motivated and empowered to continue to push and get it done.

You Can Do This!

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This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Topics: exercise fitness motivation illness wellness spring positive attitude excuses