No Sweat

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No Sweat was chosen as the 2015  #1 book in diet/exercise by USA Best Book Awards, and when released, it achieved the #1 selling Exercise & Fitness book on Amazon.

Do you secretly hate exercising? Struggle to stick with a program?  Millions of people try to change their behavior, get fit and healthy and most eventually fail. But what if “exercising” is the real problem, not you?

No Sweat was written to help people who have struggled to stay motivated as well as the professionals who work with them. (There's also a free No Sweat Teaching and Discussion Guide here. )

No Sweat translates years of research on exercise and motivation into a simple four-point program that will empower you to break the cycle of exercise failure once and for all.  You'll discover why you should forget about willpower and stop gritting your teeth through workouts you hate. Instead, you'll become motivated from the inside out and start to crave physical activity. You'll be hooked!

Practical, proven, and loaded with inspiring stories, No Sweat makes getting fit easier--and more fun--than you ever imagined. Get ready to embrace an active lifestyle that you'll love.

No Sweat is also being adopted as a course text in undergraduate and graduate classes in exercise, nutrition, psychology, health care counseling, and health coaching at institutions such as Harvard and George Washington University. For the free No Sweat Teaching and Discussion Guide click here.

What People are Saying About No Sweat

When it comes to exercise, most of us have gotten the message but still lack the motivation. That’s why we need this remarkable book. –Daniel H. Pink, author of Drive: The Surprising Truth About What Motivates Us

This is the best book on exercise I’ve ever read precisely because it’s not a book about exercise. There’s no mention of magic workouts, heart rates, or Spandex. No, this is a book about staying motivated, and if you’ve struggled to stay fit, you know that’s the heart of the matter. Practical and research-backed, No Sweat will help you stay motivated for life. –Dan Heath, co-author of the New York Times bestseller Switch: How to Change Things When Change Is Hard

No Sweat is an important book for our field. No Sweat provides a step-by-step program for staying motivated to exercise. Michelle Segar shows us how easy it is to apply science to achieve a lifetime of fitness, well-being, and meaning – without breaking a sweat. –John Ratey, MD, author of Spark: The Revolutionary New Science of Exercise and the Brain and Associate Clinical Professor of Psychiatry at Harvard Medical School

What a wonderful book! No Sweat is full of inspiration and direct application. Using the latest research, Michelle Segar shows us that the key to staying active is easier than we think. It will change the way you view exercising and help you become the active, energized version of yourself that you’ve always wanted. –Brian Wansink, PhD, author of Mindless Eating and Slim by Design and Director of the Cornell Food and Brand Lab

Michelle Segar has cracked the elusive code of behavior change in health. The science behind No Sweat helps us break free from the frustrating vicious cycle of failure when most of us embark on a behavior change, and inevitably revert. Michelle shows us how to see and feel movement, fitness, and vitality as gifts we give to ourselves, inspiring a sustainable model for sticking with healthy behaviors. –Jane Sarasohn-Kahn, MA, MHSA, Health Economist and Advisor, THINK-Health and Health Populi blog

I'm going to buy copies of No Sweat for my entire team to read. –Rex Wilcox, IMA Health Risk Management

No Sweat is a passionate, practical guide to improving health and fitness. Michelle Segar, a world-class expert, brings us the best of science and coaching. This book is the ultimate resource for motivating others and ourselves to exercise more—and enjoy it more. –Adam Grant, PhD, Wharton professor of Management and Psychology and New York Times bestselling author of Give and Take

As I read No Sweat, I kept thinking “that’s right” – physical activity has become ritualized and institutionalized to the point that if we aren’t exercising in a gym, in a class, or in a structured setting than it does not count. Segar takes an alternative approach to reframe the notion of exercise, suggesting that we need to choose to move in meaningful ways as much and as often as we can, whenever and wherever we like. The message that all movement counts is right on. No Sweat is theoretically-grounded, engaging, and personal. A better approach to thinking about physical activity, No Sweat should be on the reading list for health promotion students and persons seeking a better way to approach a physically active lifestyle. –Barbara Ainsworth, PhD, Past President of the American College of Sports Medicine and Professor at Arizona State University

For our impossibly busy colleagues and clients, making lasting improvements in self-care--eg, food, sleep, physical activity—is extraordinarily difficult. Especially when they, like so many of us, are ambivalent about making the changes to begin with. In this exceptional, evidence-based book, Michelle Segar shows us how to make truly lasting changes in our own lives and in the lives of others. It will be a centrally important book for both wellness coaches and their clients. –Ben Dean, PhD, Founder, MentorCoach, co-author, Positive Psychology Coaching

No Sweat reminds us that counseling methods based on motivation psychology and decision making are more impactful than imploring health-promoting behavior change with our patients who need to make lifestyle modifications. Using real client stories and research, Segar shows us how to get better behavioral outcomes with patients, using an incremental strategy. This book will be valuable for individuals trying to make fitness changes on their own, and for physicians who need patient aids to encourage lifestyle modifications. –Halley S. Faust, MD, MPH, MA, Past President, American College of Preventive Medicine, and Clinical Associate Professor, Department of Family and Community Medicine, University of New Mexico

As a personal trainer for 20 years, I have learned that no exercise regimen will work, regardless of intention, without being intrinsically motivated. In No Sweat, Michelle Segar gives fitness professionals like me a detailed and easy-to-understand method to help clients develop a personalized ‘roadmap’ to making lasting changes and a healthier lifestyle. –Dawn Lovejoy, certified personal trainer, YMCA of Central Massachusetts, Worcester, MA

Forget all the reasons why you think you should exercise! In No Sweat, Dr. Segar makes a compelling case for a new approach to how we relate to physical activity. Balancing her experience as both a researcher and an exercise counsellor, and drawing on the most advanced science on behavior change, she offers a much-needed guide to both health professionals and the general public. If physical activity is to be a success story in public health and have a lasting impact on people’s lives, we urgently need to a change in perspective. Dr. Segar shows how we can move towards that goal, by understanding how long-lasting motivation is nurtured, focusing on self-awareness and self-care, and using self-regulatory skills that effectively sustain a more active lifestyle.” –Pedro Teixeira, PhD, –Past President, International Society of Behavioral Nutrition and Physical Activity, and Director of the Physical Activity, Nutrition, and Obesity group at the University of Lisbon, Portugal

Dr. Segar’s book can be used by clinicians and patients alike as an inspiring new tool to engage people in prioritizing their own self-care and sustaining their lifestyle goals with enthusiasm and energy. –Rita Antonson, MSN, APRN, GNP-BC, University of Nebraska Medical Center, College of Nursing

Dr. Michelle Segar has pioneered solutions for sustainable behavior change that are being used within organizational wellness and health care settings. We are excited to be applying her insights to help large organizations move into the new frontier of organizational well-being. –LuAnn Heinen, Vice President, National Business Group on Health

Not merely a weight-loss guide but rather a motivational manual to self-care and sustainable change, this title is recommended for persons wishing to set goals, change behavior, and/or improve their lifestyle. –Library Journal (starred review)

Michelle writes a delightful and clinically useful book. I think anyone working to help people increase activity and moderate their eating will find practical takeaways that they can put to immediate use. –Ed Framer, PhD, Director, Health & Behavioral Sciences at Health Fitness Corporation.

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). This book taught me that although I thought the messages I have been giving to patients are motivating, I have been giving them the “wrong whys” to exercise and eat right. –Christian Quintero, MD

No Sweat demystifies the thoughts behind unproductive attitudes toward exercise and weight loss. Her MAPS program for developing and executing a personal fitness plan is bulletproof, designed to inspire new beginnings and motivate follow through with her highly experienced coaching skills. –Allyson Gracie, Retailing Insight Magazine