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No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness Paperback – June 10, 2015

4.5 out of 5 stars 117 customer reviews

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Editorial Reviews

Review

“…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



“…compelling… must read book… Segar is at once compassionate and firm, intelligent and approachable.” --Foreword Reviews



"..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



“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



"…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



“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



“Segar brilliantly organizes her unique and straightforward coaching techniques to overcome those mind games that sandbag our attempts to get fit.” --Retailing Insight



“…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



“…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



"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



“You’ll be hooked! Practical, proven, and loaded with inspiring stories, No Sweat makes getting fit easier.” --Midwest Book Review



"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



“…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



Selected as one of 15 Inspirational, Must-Read Books for Your Mind, Body and Career 2015 by The Healthy Freelancer



“One of the 9 best books of 2015 to inspire improvement this year.” --Limeade



"Get rid of all of those books on exercising and buy this one. It is really the only book you will need to start getting fit…or to do anything else you don’t like doing, for that matter." --PCB007



“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

Book Description

Selected as the #1 book in diet/exercise for 2015 by USA Best Book Awards.

We start out with the best intentions. We're going to exercise more and get in shape! Then five days a week at the gym turns into two... then becomes none. We hit the snooze button and skip the morning run.

We really do want to be healthy and fit, but we're over whelmed and overextended—and exercise feels like another chore to complete. Is it any wonder we don't stick with it?

Behavior expert Michelle Segar has devoted her career to the science of motivation. In No Sweat, she reveals that while "better health" or "weight loss" sound like strong incentives, human beings are hardwired to choose immediate gratification over delayed benefits. In other words, we're not going to exercise unless it makes us happy right now.

So what's the solution? To achieve lasting fitness, we have to change our minds—before we can change our bodies. In No Sweat, Segar shows us how. Translating twenty years of research on exercise and motivation into a simple four-point program, she helps readers broaden their definition of exercise, find pleasure in physical activity, and discover realistic ways to fit it into their lives. Activities we enjoy, we repeat—making this evidence-based system more sustainable in the long run than a regimen of intense workouts. Even if we don't sweat, we really benefit.

The success of the clients Segar has coached testifies to the power of her program. Their stories punctuate the book, entertaining and emboldening readers to break the cycle of exercise failure once and for all. Getting in shape has never been so easy—or so much fun.

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Product Details

  • Paperback: 272 pages
  • Publisher: AMACOM (June 10, 2015)
  • Language: English
  • ISBN-10: 0814434851
  • ISBN-13: 978-0814434857
  • Product Dimensions: 6 x 0.8 x 9 inches
  • Shipping Weight: 15.2 ounces (View shipping rates and policies)
  • Average Customer Review: 4.5 out of 5 stars  See all reviews (117 customer reviews)
  • Amazon Best Sellers Rank: #30,581 in Books (See Top 100 in Books)

Customer Reviews

Top Customer Reviews

Format: Paperback
I knew something about research on motivation and exercise but until I read No Sweat I didn’t know how to put it into practice within the unique context of my own life. As a kid I loved to take long walks outside in the woods. I couldn’t have told you why until I read No Sweat, but now I understand. I was the only member of my family of five who liked to get sweaty, and the only member who didn’t smoke. Walking outside felt like a way to individuate myself and at the same time drink in the fresh air and heady scent of the forest. Walking was a gift, not a chore. I thought I’d be a walker for life, but two years ago I stopped exercising and gained 25 lbs. I have three kids, two of them special-needs, one at high risk for elopement (running away). I stopped giving myself permission to leave the house on foot, even with a cell phone, for fear that something would happen while I was gone and I couldn’t get back in time. I tried running on our indoor treadmill instead (I hate gyms and classes) before the kids rose in the morning, but it was just too punishing to run in front of a TV with nothing to watch but infomercials and televangelists. Such content might be a gift for others but watching it was a chore for me.

I went through Dr. Segar’s book and came face-to-face with how I had traded the gifts of physical activity for chores, viewing exercise through an all-or-nothing lens. No Sweat is the first fitness book I’ve read that gives me permission to create exactly the exercise program that works for me, rather than expecting me to shape-shift myself and my life to fit some predefined notion of what “counts” as physical activity. This is why it feels so empowering.
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Format: Paperback
What a relief it is to read a book about fitness that recognizes and appreciates our crazy busy lives. As a working mother of two who wants to set a "good example" for my kids and live long enough to enjoy my grandkids, I K-N-O-W I should be exercising more than I do. But, I never seem to have the time to work out, nor the time to think about how I should be working out. And I certainly don't have the time to read a book that is telling me how I should be working out (particularly when I hate to run and I was never a big fan of sweating). But, with a title like "No Sweat" and activities like "It's Your Move" I thought this book was worth a try. And, I'm so glad I gave it a try! It is completely unlike other fitness books. Think self-help book mixed with tailored fitness program. Think inspiring and liberating, not shaming and guilt-laden. Think attainable, real-life goals. Think fascinating research, backed by real world examples. Think life-long, not 6-weeks long. Yes, Virginia, there really is a fitness option for you!

Plus, it is a steal because it is the only fitness book you'll need for life. I've already lent my book to a friend and I have 3 more friends waiting to borrow it!
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Format: Paperback
Finally, a proven, FUN, sustainable approach to discovering joy in fitness activities, for
life!

In No Sweat, Michelle Segar introduces a brilliant approach, MAPS (Meaning, Awareness, Permission,
Strategy) to “map” our route to a lifetime of fitness and well-being. It’s based on over 20 years of her
research and client experience on exercise and motivation.

I enjoyed a career in the health care industry for over 25 years and am also a personal trainer. The
philosophy and approach articulated in No Sweat offers coaches of all kinds engaging and accessible
tools for diverse audiences. In every chapter, Segar offers specific questions for clients to help them
transform their relationship with exercise through the “It’s Your Move” exercises.

What makes MAPS so useful and unique is it drills down to what matters most to people and offers
motivational strategies to start and stay on track. Segar teaches us to ask the right questions by
identifying our limiting beliefs as well as what fuels us in life. Simply put, she calls us out and asks us to
get real with our lives. For example, exercise per se, isn’t the problem, it’s our relationship with it.

We learn that to change any behavior, it’s necessary to change our minds. The exploding field of neuroscience now demonstrates we can re-wire our brains (i.e., neuroplasticity) through new experiences. Aerobic exercise is actually one of the most effective ways to do this non-pharmacologically. Anecdotally, I’ve had the privilege of observing the impact of this in my 90 year old uncle who was a lifelong runner. He emulates a lot of the advice Segar encourages about self-care and remains sharp as a whip. What an inspiration!
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Format: Kindle Edition Verified Purchase
I love this book and its new, refreshing approach to exercise, health, and sustaining a fitness routine. I really enjoyed reading about how our attitude affects motivation, and how simple, small changes can bring huge success for fitness and health goals. No Sweat is well written, fast paced, full of simple solutions to help get people up and moving in ways they will really like and stick with. Dr. Segar mixes great stories, science and research, and awesome ideas together in this easy to read book. Buy this book for yourself and your loved ones!
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