Contents
List of Figures
Preface
Acknowledgments
A Note to Health Professionals
Chapter 1. It's Not About the Sweat
The Health and Fitness Message Isn't Working
Doing What You Enjoy Is a Better Motivator for Exercising--and It Works
An Individualized Program That Changes Lives
Your MAPS and How to Use Them
It's Your Move
The Takeaways
Part I. Meaning
Chapter 2. Escaping the Vicious Cycle of Failure
What Does Exercise Mean to You?
The Vicious Cycle of Failure
Why We Choose the Wrong Reasons for Exercising
Escaping Your Personal Vicious Cycle of Failure
Do You Just Need More Willpower?
The Takeaways
Chapter 3. Motivation from the Inside Out
Our Past Experience with Exercise Builds Our Meanings
Self-Determination Theory Supports the Benefits of Owning Our Choices
Take Ownership of Your Exercise
Framing Is Everything: The "Work or Fun" Study
The Why: The Foundation of Sustainable Behavior Change
How Our Whys Influence Even How Much We Eat
Muddying the Waters: More Motives Are Not More Motivating
The Takeaways
Part II. Awareness
Chapter 4. Exorcising Exercise
Body Shaping and Weight Loss Whys Guide Us to Work Out in Ways We Don't Like
To Feel or Not to Feel? Feelings Trump Function
High-Intensity Exercise Feels Bad to a Lot of Folks
Ignoring Your Body Undermines Your Goals
How Autonomy Can Change Your Experience
The Relationship Between Enjoying Exercise and Losing and Maintaining Weight
Illuminating Invisible Chains
How to Exorcise Exercise
The Takeaways
Chapter 5. Count Everything and Choose to Move!
What "Counts" Is Different from What You Think
The Misunderstood Ten-Minute Rule
Sitting May Be Bad for Your Health
To Sweat or Not to Sweat?
Moving Away from the Medical Model of Exercise
Everything Counts: A Better Message to Motivate More Movement
Understanding That "Everything Counts" Is a Bridge to Consistency
It All Adds Up
A Treasure Hunt: Discovering Hidden Opportunities to Move
The Takeaways
Chapter 6. From a Chore to a Gift
Reframing: From the Wrong Why to the Right Why
Many Right Whys: Regular Physical Activity Is an Elixir of Life
Why Isn't "To Be Healthy" a Right Why?
Reward Substitution Is a Very Strategic Move
The Successful Cycle of Motivation
Listen to Your Body's Messages and Do What You Like
Wanting and Liking: The Neuroscience of Reward
Men and Women Might Benefit from Different Experiences
"Gift" Yourself with Movement Any and Every Way You Can
Let the Games Begin! Discovering the Gifts of Movement in Your Life
Could Walking Be Your Way?
The Takeaways
Part III. Permission
Chapter 7. Permission to Prioritize Self-Care
Does Your Mindset Have Your Best Interests in Mind?
Caretakeritis Is Not Good for Anyone's Health
Are Your Paying Attention to Your Body's Distress Signals?
Seeing Through the "I Don't Have Time" Smoke Screen
Your Daily Self-Care Needs
Give Yourself Permission to Stop Following Shoulds
Your Brain Can Change, and So Can Your Mindset
Permission Is the Gateway to Prioritizing Your Self-Care
If You're Not Ready, Pretend You Are
The Takeaways
Chapter 8. What Sustains Us, We Sustain
You Are the Energy Center of Your Life
The Amazing Paradox of Self-Care: Giving to Yourself Means Giving More to Others
Alchemy: The Gift of Physical Movement Becomes Essential Fuel for What Matters Most
The Sustainable Cycle of Self-Care
What Sustains Us, We Sustain
Positive Emotions Help Us Build Better Lives
What Do I Need Right Now?
The Conundrum: Which Self-Care Activity Do You Choose?
The Takeaways
Part IV. Strategy
Chapter 9. Six Big Ideas for Lifelong Sustainability
Big Idea #1: Use Learning Goals to Get Intrinsic Motivation, Persistence, and Resilience
Big Idea #2: Begin with the End in Mind
Big Idea #3: Use Sustainable Self-Care as an Essential Strategy for Well-Being
Big Idea #4: Integrate One New Behavior at a Time
Big Idea #5: Strengthen the Core--Build Consistency Before Quantity
Big Idea #6: Bring Your Learning to Life
The Takeaways
Chapter 10. Sustainability Training
Negotiating the Reality of Our Complex and Busy Lives
The Lynchpin of Sustainability: Self-Regulation and Negotiation
Sustainability Training for Life
Become a Skilled Self-Care Negotiator
Make a Self-Care Negotiation Plan
Phase 1. Planning and Previewing
Phase 2. Negotiation in Action
Phase 3. Nonjudgmental Evaluation and Recalibration
The Takeaways
Epilogue: Changing Your Beliefs, Changing Your Behavior, Changing Your Life
Stephanie's Story: MAPS in Real Life
The Learning Process Never Ends
Your Journey Continues
Endnotes
Index
About the Author
MICHELLE L. SEGAR is a behavioral sustainability scientist and Director of the Sport, Health, Activity Research and Policy (SHARP) Center at the University of Michigan. She holds a Ph.D. in Psychology and Master's degrees in Health Behavior and Kinesiology. A sought-after advisor, her expertise has been featured in The New York Times, Forbes, Elle, Prevention, and other major media.
..".self-help guide for individuals in search of personal wellness,
health professionals may nevertheless benefit from the
text....useful in working with clients facing the same struggles
regarding fitness." --Pulse, Academy of Sports, Cardiovascular, and
Wellness Nutrition
"No Sweat uses lessons from motivation science to help readers
learn to truly enjoy exercise and create sustainable habits."
--Heleo
"No Sweat: How The Simple Science of Motivation Can Bring You A
Lifetime of Fitness is one of our bibles." --Carey Goldberg, WBUR
CommonHealth blog
..".compelling... must read book... Segar is at once compassionate
and firm, intelligent and approachable." --Foreword Reviews
..".describes strategies to get even the most sedentary people off
their duffs, starting with ways to overcome past failures and
negative feelings about exercise..." --The New York Times
..".empowering book...full of takeaways for those who think
exercise is a bad word and find it difficult to find the motivation
to stick to any fitness program." --VidyaSury
..".looking for a gift to yourself, your loved ones and people you
service, then No Sweat can offer a lifelong benefit...an easy read
with a huge impact." --Florida Psychologist
..".not merely a weight-loss guide but rather a motivational manual
to self-care and sustainable change... for persons wishing to set
goals, change behavior, and/or improve their lifestyle." --Library
Journal
..".takes the logical and well-known steps to an active life and
presents them in a way that upends the standard motivational
talking points." --Eye for Pharma
..".valuable for all health and medical practitioners and students,
and anyone else who wants to get more out of life (or help others
do that for themselves)." --Vegan Practitioners
.."reveals how to make one of those key habits, exercise, a part of
your life--for good...five simple tips that make perfect sense."
--Health.com
Selected as one of 15 Inspirational, Must-Read Books for Your Mind,
Body and Career 2015 by The Healthy Freelancer
"Dr. Segar details an exciting new model to help people see
exercise as a gift....offers hope and lasting results for
everyone." --Well-Being Practitioner
"Fear not, for this is not your average fitness book. No more
reading about how or why you should exercise, No Sweat is about the
science of motivation." --Women's Lifestyle
"Get rid of all of those books on exercising and buy this one. It
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do anything else you don't like doing, for that matter."
--PCB007
"I love that she calls physical activity a "gift" you give
yourself. I love her "everything counts" philosophy...I hope it
inspires you too!" --Real Mom Nutrition
"One of the 9 best books of 2015 to inspire improvement this year."
--Limeade
"Segar brilliantly organizes her unique and straightforward
coaching techniques to overcome those mind games that sandbag our
attempts to get fit." --Retailing Insight
"Segar, in both an educational and entertaining way, introduces a
program in which our perception of exercise is changed to create a
sustainable relationship with fitness." --Des Moines Register
"This book should be required reading for all medical students,
nursing students, physician assistants, physical therapist, and
occupational therapist (pretty much everyone in health care)."
--ChristianQMD
"To achieve lasting fitness Segar describes strategies to get even
the most sedentary people off their tuchas, starting with ways to
overcome past failures and negative feelings about exercise..."
--ShareTheGlam
"You'll be hooked! Practical, proven, and loaded with inspiring
stories, No Sweat makes getting fit easier." --Midwest Book Review
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