- 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: 145 customer reviews
- Amazon Best Sellers Rank: #31,400 in Books (See Top 100 in Books)
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No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness Paperback – June 10, 2015
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“…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
“…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
“…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
“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
“No Sweat uses lessons from motivation science to help readers learn to truly enjoy exercise and create sustainable habits.” --Heleo
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.
Instructors can find the No Sweat Teaching and Discussion Guide on Michelle Segar’s Website: www.michellesegar.com/get-resources
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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. It is an utterly life-changing book that will give you permission to create your own behavioral plan and help you sustain it over the long haul. Dr. Segar reminds her readers: “What sustains you, you sustain.” Not because you’re lazy or hedonistic, but because your psyche is trying to nourish itself, and a healthy psyche is motivated to enjoy life on a daily basis. Her book is based on sound empirical research on motivations, movement, and emotion, and explains how they come together to shape our habits and our lives. No Sweat helped made me understand why people who follow grueling exercise and dietary regimens to drop substantial weight report being no happier thin than they were heavy. Their lives still consist mostly of chores.
Since reading No Sweat I’ve found myself exercising daily in ways that feel (to me) like play, and increasing movement when the opportunity arises. I feel more at ease in my body, and – although the book is not about weight control – my pants are looser. I plan to use this book again to change my online spending habits, which I want to curtail. Now I feel empowered to do that. I am deeply grateful for No Sweat and for Dr. Segar’s commitment to her clients and readers. Give it a read and learn something profound about how to change your body AND your life.
Dr. Segar is a behavior expert and first discusses research into motivation. Did you know that you are less likely to exercise if you’re doing it for “should” reasons like weight loss and better health? Research shows that we choose immediate benefits over delayed gratification, so we are more likely to exercise if it’s immediately enjoyable and viewed as a gift to yourself.
Another interesting finding was that we don’t exercise because we don’t feel like we doing enough. The author recommends a philosophy that everything counts. You do not have to go to the gym for an hour. A short walk, some house cleaning, or a bit of gardening all count toward activity. You do not have to be training for a marathon. Exercise happens naturally when you choose activities that are enjoyable.
The book is about self-compassion and finding solutions that will make you more a more active person. It was a very motivating read and helpful for anybody who wants to problem-solve and figure out real ways to add activity to their life.
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