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# Michelle Segar

Sustainable Behavior Change Science, Strategy, and Design

## Sitemaps

- [XML Sitemap](https://michellesegar.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Why Don’t Women Stay Motivated to Exercise and Take Their EssentialSteps?](https://michellesegar.com/why-dont-women-take-their-essentialsteps-part-i-why-dont-we-stay-motivated-to-exercise/) - The question I posed in the title has been the driving force of my professional life since 1994. But before I talk about this question I want to define “women’s essentialsteps”. Generally, essentialsteps are the things women do to take care of themselves. I use this term more specifically to refer to physical activity because
- [More Successful New Years Resolutions? Focus on one change at the beginning](https://michellesegar.com/more-successful-new-years-resolutions-focus-on-one-change-at-the-beginning/) - By focusing our New Year’s resolutions and efforts on the "outcomes" (e.g., losing weight, getting organized) we often rush into the behaviors that we hope will get us there. But, it is the BEHAVIORS THEMSELVES that determine our ultimate success and our ability to persevere over time. We should think about the behaviors that are
- [What's underneath "I don't have time"?](https://michellesegar.com/overcoming-lack-of-motivation/) - If you lack on-going motivation for exercising and feel like you don’t have time for it, this blog is for you! But in order to understand the steps you need to take to help you, it is important first what is often the true hidden reason women say “I don’t have time to exercise.” Time
- [The Secret to Self-Care: Permission ²](https://michellesegar.com/the-secret-to-self-care-permission-²/) - I am writing to you about self-care at an auspicious moment, close to Mother’s Day and just weeks after becoming a mom myself. Because of this, I feel compelled to write about one of the most common challenges of motherhood: Pushing your own self-care to the back burner. Motherhood itself brings a fierce love and
- [Why Is Exercising Different Than Eating?!](https://michellesegar.com/wwhy-do-we-treat-exercising-different-than-eating/) - One of my wonderful clients made a great analogy between how differently we approach exercising than we do eating a meal. She said that sometimes we only have time to grab something quick, when we are on the go, as a meal. She pointed out that this strategy is acceptable to us for eating
- [More Concerns about High Intensity Exercise](https://michellesegar.com/more-concerns-about-high-intensity-exercise/) - I seem to continue coming back to the topic of the problems with exercising intensely without meaning to. Yes, in general, it is thought that the more intensely you exercise, the better health benefits you'll get. (Although this association is less clear for women.) However, if women (and men for that matter) want to sustain
- [HEALTHY MID-LIFE WOMEN SHOULD WORKOUT TO ENHANCE WELL-BEING, NOT TO LOSE WEIGHT](https://michellesegar.com/mid-life-women-should-workout-to-enhance-well-being/) - New Prescription Paradigm for Exercising My newest study was published last week in Women’s Health Issues. We found that when mid-life women set exercise goals to lose weight or improve health, they spent significantly less time exercising than those with goals to improve well-being and to reduce stress. The longitudinal study, released last week in
- [Why Demonizing Food Often Defeats Us](https://michellesegar.com/why-demonizing-food-often-defeats-us/) - My good friend Sarah e-mailed me and mentioned that she was about to re-start Weight Watchers (WW). I was surprised to hear that because just a few weeks ago, she told me how well the program was working and that she was losing weight. When I asked her why she had stopped WW, Sarah informed
- [Make Smart Resolutions for 2009!](https://michellesegar.com/make-smart-resolutions-for-2009/) - Before we know it New Years will be here, along with the annual ritual of making New Year’s resolutions. But how quickly these seeming commitments fade away! If you want to think about the long-term sustainability of your resolutions this New Years, keep reading. If not, check back another time. Between the hysteria over the
- [Make Home Exercise Equipment Work for YOU!](https://michellesegar.com/make-home-exercise-equipment-work-for-you/) - Many people purchase home exercise equipment (cheap and expensive) and it winds up dusty and unused. Some people feel that this unused equipment becomes a monument to their failure! Wrong! Let's explore some factors that can make using home exercise equipment more enjoyable. The list below can help you assess what things you could try
- [Fitness Ads Rip Off Consumers](https://michellesegar.com/fitness-ads-rip-off-consumers/) - As we enter February, a month after our New Year's Resolutions, a study came out to remind us that most exercise equipment ads are fiction and there are no quick fixes for changing our bodies drastically. Instead of re-summarizing the study in this eNewsletter, I'm going to give you the link to a column about
- [Sustainable Exercise Motivation!? Get the Scoop](https://michellesegar.com/sustainable-exercise-motivation-get-the-scoop/) - In case you need a boost to uplift your spirits as Winter winds down, a short interview with me was just posted on womensradio.com that should do the trick. The link is below. http://clicks.aweber.com/y/ct/?l=PAaal&m=1cW_Pzwn4dq_V9&b=QPKORIDNy6G9Siq24KQIZQ I am happy to respond to any thoughts or reactions you have.Just shoot me an e-mail at michelle@essentialsteps.net. As Winter winds
- [5 Steps to Developing a Healthy Relationship with Food - Guest Blog](https://michellesegar.com/5-steps-to-developing-a-healthy-relationship-with-food-guest-blog/) - I invited Maryann Tomovich Jacobsen, MS, RD, to write a follow up to my October blog post, “Why demonizing food often defeats us.” My former post explained the psychological reasons why avoiding “bad” foods and using “shoulds” for eating often backfires. If you missed my initial post, to get the most benefit, scroll down and
- [Michelle's Blogg'n for More Magazine](https://michellesegar.com/michelles-bloggn-for-morecom/) - I’m excited to announce that I’ll be blogging weekly for More’s online magazine and community. I will be blogging more frequently on More.com than here and writing much shorter posts. If you’d like to hear motivational and wise words related to moving your body and taking care of yourself you can get an email when
- [Why do post-menopausal women gain weight?](https://michellesegar.com/why-do-post-menopausal-women-gain-weight/) - Have you wanted to know why women gain weight after menopause? In this post, you will learn about important research on this topic as told to me by Dr. Heidi IglayReger of the University of Michigan. So far, this is what we know: As you might be aware, estrogen, the primary female sex hormone, significantly
- [I don't believe in lazy](https://michellesegar.com/i-dont-believe-in-lazy/) - At lunch last week, my friend Isabella told me that she wasn’t exercising because she’s just lazy. My response? “Isabella, I don’t believe in lazy”. I’ve found that when women say they are too lazy to exercise it’s usually a smoke screen for what’s really going on. The first reason women conclude they are lazy
- [Saying “I should” might be getting in your way](https://michellesegar.com/saying-i-should-might-be-getting-in-your-way/) - How often do we say to ourselves "I really should do that"? We hear others saying the same thing. On the surface, this might not seem like a problem. After all, as human beings, we want to do what we think is "right". This is a good thing! We get into trouble, though, when our
- [Jane Brody Agrees About How to Make Exercise Stick](https://michellesegar.com/jane-brody-agrees-with-me/) - I spoke with Jane Brody after she wrote an article about all of the incredible health benefits regular exercise brings. (The link is at the end of this post.) She was frustrated that, with all of the incredible benefits, people still didn't exercise. I suggested to her that these are the same benefits that we've
- [For Better or Worse: How’s Your Relationship with Physical Activity?](https://michellesegar.com/for-better-or-for-worse-hows-your-relationship-with-physical-activity-part-i/) - We should consider physical activity as a life partner instead of someone just to date for a few months. The expression “for better or worse” reflects the tremendous commitment people make when they enter into a marriage. They forecast the years we aim to spend with the partner we select for the rest of our
- [Oprah Is Right: Geenen Roth is a True Master](https://michellesegar.com/oprah-is-right-geenen-roth-is-a-true-master/) - Geneen Roth is the fortunate writer to most recently the best possible endorsement for a book: Oprah proclaimed that “every woman needs to read Women, Food and God”. Of course, I was curious to discover why Roth deserved such a lofty recommendation. After reviewing her website I learned that Roth is no newcomer to best
- [Make Physical Movement Your Ally for Life (Part II of How’s Your Relationship with Physical Activity?)](https://michellesegar.com/make-physical-movement-your-ally-for-life-part-ii-of-hows-your-relationship-with-physical-activity/) - In my last post, I proposed that consider physical activity similarly to a “life partner”. Many of us want to form life partnerships because we believe that they have the potential to ENHANCE our lives through support, love, physical pleasure, companionship, positive feelings, etc. Partnering with the right person creates a synergistic alliance that can
- [From Punishment to Privilege](https://michellesegar.com/from-punishment-to-privilege/) - Last week, a new client, Jackie, told me how much she resented her personal trainer for pushing her so hard. She didn’t like it! She told me he tortured her. It felt like punishment. I suggested that she hired him to torture her. Instead of blaming him, I asked her to consider whether she had
- [Better Messages to Help You Make Lasting Changes](https://michellesegar.com/better-messages-to-help-you-make-lasting-changes/) - In today’s New York Times, there was an article about Self Magazine transforming itself to better compete in the crowded women’s health and fitness magazine marketplace. One change of note is the name of their column about eating; it will change from “Eat Right” to “Smart Eating.” Interestingly, a few months back, Oprah announced that
- [The Many Flavors of Motivation - What's Yours?](https://michellesegar.com/the-many-flavors-of-motivation-whats-yours/) - We are used to thinking about motivation as something we need to “jump start,” like an engine on a cold day. But I want to give you a different metaphor for thinking about motivation: as a flavorant that influences how exercise “tastes” to you. The Wikipedia definition (insert link: http://en.wikipedia.org/wiki/Flavor) of flavor states that it
- [THE CHOICE – Work or Well-being?](https://michellesegar.com/the-choice-work-or-well-being/) - To feel as good as we can every day necessitates that we move our bodies regularly. But staying physically active over time involved making choices weekly if not daily to do so. Why? Moving takes up space and time in our lives, and time is our most precious commodity. So, if movement is going to
- [How to Embody Gratitude](https://michellesegar.com/how-to-embody-gratitude/) - At the risk of being cliché, I'm compelled to write an eNewsletter in between Thanksgiving and New Years about how the holiday season offers us an opportunity to give thanks to our bodies, something too many women don't do. Many of us have been worn down by societal images that depict beauty as coming only
- [Resiliency: The secret to maintaining exercise and self-care](https://michellesegar.com/resiliency-the-secret-to-maintaining-exercise-and-self-care/) - I just read a very interesting article about what leads to resilience reported by Benedict Carey was in the New York Times (January 3, 2011). Carey described a study that followed almost 2000 adults over a few years to assess their mental well-being, life events, and resiliency. The authors found that resiliency was related to
- [Dancing Queen: Regina Benjamin, U.S. Surgeon General](https://michellesegar.com/dancing-queen-regina-benjamin-u-s-surgeon-general/) - I enjoyed reading a recent interview of our U.S. Surgeon General, Regina Benjamin, in the New York Times. Some officials did not support her nomination for this key role because of her weight. They felt she would "perpetuate" obesity instead of battling it. Her response to this concern in the interview was right on the
- [The Biggest Loser? Come on!](https://michellesegar.com/the-biggest-loser-come-on/) - There's a piece in the Los Angeles Times with two perspectives about whether shows like the Biggest Loser are helpful or not. I'm unclear how anyone can believe, that for most people, these sorts of shows are effective for life-long sustainability. Sure, they might "inspire" some to try and lose weight. But there's an enormous
- [Motivation and Behavior Architecture](https://michellesegar.com/motivation-and-behavior-architecture/) - It's unusual to find the words "motivation and behavior" alongside architecture. Some have asked why I chose architecture as a metaphor. Architecture is defined on Wikipedia as the “both the process and product of planning, designing and constructing form, space and ambiance that reflect functional, technical, social, and aesthetic considerations. Architecture is considered both an
- [Why Smart Women Don't Diet](https://michellesegar.com/why-smart-women-dont-diet/) - Smart women don’t diet reflects a new mindset toward self-care, in general, and physical movement in particular. This new mindset reflects a new type of smarts; one that uses one’s own inner wisdom as the most important guide for initiating a lifestyle change such as physical activity (or dietary changes) and the specific strategy for
- [Compassionate Stance Improves Behaviorial Results](https://michellesegar.com/1535-2/) - Tara Parker Pope reported on new and very important research (for both women and anyone interested in helping individuals change their behaviors for good. ) This work Tara reports about on self-compassion is hugely important! These insights needs to be integrated much better into health care and within the health promotion and wellness industry too.
- [Social Marketing Campaign Winner: Anything is better than nothing!](https://michellesegar.com/social-marketing-campaign-winner-anything-is-better-than-nothing/) - Tara's posts are great. They feature the benefits of exercise from many different angles! Here's another example of research that showcases the incredible benefits of exercise. To me, an exercise motivation researcher and probably to the others who read Tara's column, this finding is COMPELLING! Yet, the vast majority of Americans are not physically active
- [Mis-branding health behaviors as medicine: A VERY costly mistake](https://michellesegar.com/mis-branding-health-behaviors-as-medicine-a-very-costly-mistake/) - I've become a rabble-rouser and activist on this really important point: Society's promotion and branding of health behaviors completely is inherently flawed and undermines the foundation for LASTING behavioral changes. Our health promotion paradigm comes out of a medical model. In the USA, health means "absence of illness" while in other countries it has a
- [Make Exercise Your Own!](https://michellesegar.com/making-exercise-your-own/) - Last month I spoke with a client I worked with almost 4 years ago. Not only was she still regularly active but she had deepened her relationship with physical activity. There's a really big difference between regular physical activity and making it YOURS. Consider the difference between dating someone that's kind of fun and someone
- [Mindfulness: A powerful technology for well-being](https://michellesegar.com/mindfulness-a-powerful-tool-for-well-being/) - Most of us have heard about 'mindfulness' and know that it is supposed to be really good for us. In fact, research keeps coming out supporting the idea that mindfulness improves outcomes in many areas of our lives, including our health. But what does that mean for us in everyday life? What does mindfulness have
- [Cruel Irony: Trying to Escape Pounds Often Puts Them On](https://michellesegar.com/cruel-irony-trying-to-escape-pounds-often-puts-them-on/) - Virgina Sole-Smith wrote another great post on her blog, neversaydiet, about new research supporting the notion that having negative feelings about your body and trying to "escape" it through dieting and restriction often leads to the ironic opposite effect: gaining more weight. I know some find this effect counter intuitive. From a logical point of
- [Crossing the Chasm: From Important to Compelling](https://michellesegar.com/crossing-the-chasm-from-important-to-compelling/) - Here’s the deal: to make changes that last you have to find the benefits you receive from doing your desired behavior compelling. There’s a huge chasm between what we believe is important and what is truly compelling enough to fit into our daily lives. We easily endorse values ("good health", "being patient") and behaviors (eating
- [More Fat Stigma Is a Real Problem](https://michellesegar.com/more-fat-stigma-is-a-real-problem/) - There is a great post by Tara Parker-Pope about a new study showing that, around the world, fat stigma is increasing. With the increasing focus on obesity this finding isn't very surprising. But it is disturbing. Unfortunately, we know that initiating behavior changes out of shame do not lead to optimal outcomes in long-term sustainability.
- [Three Ways Women Can Become Happier](https://michellesegar.com/three-ways-women-can-become-happier/) - Isn't happiness what we all want? I don't know anyone who wouldn't like to live her life with as much positivity and joy as possible. Yes, as this photo above suggests, chocolate is one way to feel happy! And while I enjoy chocolate myself regularly as a "happiness strategy" it's effects are fleeting. What I'm
- [Wisdom from Johnny Cash?](https://michellesegar.com/wisdom-from-johnny-cash/) - I read an interview with Johnny Cash's daughter, Rosanne, where she said he taught her that a person's musical style is more a function of their limitations than a function of their skills. This idea struck me as really interesting. I wondered if it applied to other areas of our lives as well? Do we
- [Leading Lady Inspiration](https://michellesegar.com/leading-lady-inspiration/) - I have a neighbor that blows me away. She is one of many in my neighborhood that help out when you need a cup of sugar or are locked out of your house. But there's something that makes her a "Leading Lady" in my book. She recently turned 80 years old and kayaks regularly during
- [Letting Go of the "Shoulds"](https://michellesegar.com/disengaging-from-shoulds/) - Gretechen Rubin today on Facebook shared the following quote: “My mind works in idleness. To do nothing is often my most profitable way.” Virginia Woolf, Diaries-February 16, 1930 I am often struck by hard challenging it can be to give myself permission to stop doing/working. I deeply believe in the benefits of being idle for
- [Mother's Day Contest-Win Free Coaching!](https://michellesegar.com/mothers-day-contest-win-free-coaching/) - TWO SMART women will win FREE Coaching with me!!! In honor of both Mother’s Day and the launch of the Smart Women Don’t Diet Community on Facebook I am giving away TWO FREE COACHING PACKAGES based on my women-specific self-care program (Packag includes: Six, one-hour phone sessions plus workbook). The TWO people who get the
- [Making Work and Exercise Happier: Same problem, same solution](https://michellesegar.com/making-work-and-exercise-happier-same-problem-same-solution/) - I just read Michael Bergeisen’s blog post where he interviews Srikumar Rao about getting happier at work. Rao suggests that most importantly we all need “to recognize that we do not live in a real world; we live in a construct, and we made it.” As we rush through our busy lives, we call upon
- [Right Idea, Wrong Strategy? Colorado's Error in Thinking](https://michellesegar.com/right-idea-wrong-strategy-colorados-error-in-thinking/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on” da_disable_devices=”off|off|off”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”] The first of its kind, an exciting statewide effort is underway in Colorado to use advertisements and community engagement to destigmatize obesity, with
- [Friend'n the Rain](https://michellesegar.com/friendn-the-rain/) - Yesterday I had planned to fit a short walk in toward the end of my work day. I was about to leave when it started to pour. I felt immediately bummed and commented about it on our wonderful and growing Facebook community for women that promotes self-care as essential for living a full, energetic, and
- [Mindfulness: A Girl's Best Friend](https://michellesegar.com/mindfulness-a-girls-best-friend/) - Mindfulness: A Girls’ Best Friend Mindfulness might sound like something only yogis should care about but that assumption is dead wrong. Being mindful is the antidote to living on autopilot. Our daily lives and general way of living have spun out of control with the never-ending improvements in technology that occur every second. We always
- [Engineering Your Motivation](https://michellesegar.com/engineering-your-motivation/) - Whenever a client begins working with me, she is ready and excited to move forward. She’s ready to turn around the habits that have been holding her and her life down. This readiness to begin anew is usually accompanied with energy, enthusiasm, and also some impatience. Taylor came to our session bubbling with excitement, and
- [Why Texting is Essential to Shape our Bodies and Lives](https://michellesegar.com/texting-a-great-technology-for-our-bodies/) - In our society we’ve been taught to ignore our body’s’ feelings about all sorts of things – eating, sex, and especially exercise. This philosophy is based on outdated paternalistic notions and false assumptions about how women should live their lives and which strategies are most effective for controlling weight and sustaining healthy lives. Ignoring our
- [Motivation Interview Featured in Healthywomen.org](https://michellesegar.com/motivation-interview-featured-in-healthywomen-org/) - Healthywomen.org has an interview on motivation with me and another expert. If you need help getting past your roadblocks check it out.
- [Living Well Inside the Tornado](https://michellesegar.com/the-secret-to-keeping-exercise-inside-the-tornado/) - Our modern lives are so completely crazy busy. We run from task to task, place to place, and meal to meal. Our lives are virtual tornadoes. There’s always the option to simply and consciously decide to step out of this manic living. But, that’s really hard to do besides not being an option for many
- [Life Lessons at 45](https://michellesegar.com/life-lessons-at-45/) - Today I turn 45. I thought this would be a great time to reflect on a few things I’ve learned…. The moment you choose self-acceptance and self-love is the beginning of true self-care. The saying “Don’t sweat the small stuff” is easy advice to hear but harder to implement. I’m learning that being grounded in
- [Stop Caring So Much about Your Body and You'll Eat Better](https://michellesegar.com/stop-caring-so-much-about-your-body-and-youll-eat-better/) - There's a great new study out about body image and eating among women. This study, conducted by innovative research groups that I admire, looked at whether influencing women's body image would impact their successful adoption of eating strategies known to help control weight. After one year, the study authors found that changing women's body image
- [Cinderella: Modern Lessons for Women in Midlife](https://michellesegar.com/cinderella-modern-lessons-for-women-in-midlife/) - Many of us treat our bodies similar to how Cinderella was treated by her stepmother. We consider our bodies to be our nemesis. We ignore them –we do anything to avoid acknowledging them. Wikipedia says “The word “cinderella” has, by analogy, come to mean one whose attributes are unrecognized and… neglected.” It’s not our fault
- [Women Can Improve Motivation and Health in Midlife: A Twist on the Cinderella Story](https://michellesegar.com/women-can-improve-motivation-and-health-in-midlife-a-twist-on-the-cinderella-story/) - We are all familiar with the story of Cinderella and how she was treated by her stepmother. Wikipedia says “The word "cinderella" has, by analogy, come to mean one whose attributes are unrecognized and… neglected.” Many of us treat our bodies in a way similar to how Cinderella was treated by her stepmother. We try
- [Better Reasons for Women to Exercise](https://michellesegar.com/feeling-good-from-exercise-not-your-goal-think-again/) - My colleagues and I at the University of Michigan recently published an eye-opening study on midlife women. It showed that the health benefits we’ve been taught to strive to achieve through exercising might not be powerful enough to deliver the health outcomes we desire. We collected data over one year from 226 women who worked
- [Women's New Ally](https://michellesegar.com/goal-clout-the-missing-element-for-busy-women/) - “Goal clout” is an important concept to help explain why it’s been so hard for us busy women to keep up our desired behavioral goals (move more, eat better, meditate, etc.) and how we can learn to maintain them for life. Want this new ally? I created the goal clout concept to help women understand
- [EveryBODY, EveryDAY](https://michellesegar.com/everybody-everyday/) - Guess what? It’s not your fault. So many of us have tried to exercise, tried to diet, tried to lose weight, without ever achieving results that last. So, we feel like failures. Many of us have come to the conclusion after 25+ years of trying and failing, numerous time, that we should give up this
- [Thank You My Fall WS 432(002) Students!](https://michellesegar.com/thank-you-fall-ws-432002-students/) - Dear Students, I'm so glad you decided to take my new class this past Fall. At the beginning of our term I was so excited about this new course to teach young women how to design lives and make decisions that are more likely to lead to health and well-being that I blogged about it
- [Goal Clout: Crafting New Years' Resolutions that Stick](https://michellesegar.com/goal-clout-crafting-new-years-resolutions-that-stick/) - “Goal clout” is an important new concept I introduced a few posts ago. Now, I'd like to discuss how it can help you craft more effective New Year's Resolutions - one that finally stick! Goal clout gives self-care behaviors influence in our daily lives, so they trump the things that have tended to get in
- [Womenshealth.gov Expert Interview](https://michellesegar.com/womenshealth-gov-expert-interview/) - I am honored to have been interviewed on womenshealth.gov about how women can create sustainable self-care and motivation and how to craft New Year's resolutions that last. Directly below is one of the questions they asked and my answer. What is your favorite healthy living tip? You should only change one new behavior at a
- [Low Intensity Exercise Increases Motivation for Patients and People](https://michellesegar.com/low-intensity-exercise-increases-motivation-for-patients-and-people/) - I was honored to be interviewed by womenshealth.gov last month about how to help women make behavior changes that last. They also asked me to debunk a common exercise myth.I responded that……… We've been wrongly taught that exercising at high intensities is the "best" way to exercise. There is a growing body of research showing
- [Debunking an Exercise Myth](https://michellesegar.com/debunking-an-exercise-myth/) - I was honored to be interviewed by womenshealth.gov last month about how to help women make behavior changes that last. They also asked me to debunk a common exercise myth. We've been wrongly taught that exercising at high intensities is the "best" way to exercise. There is a growing body of research showing that all
- [Pelvic Floor Strength:Guest Post by Brianne Grogan, DPT](https://michellesegar.com/pelvic-floor-strengthguest-post-by-brianne-grogan-dpt/) - I’m happy to provide this information on my blog (by by Brianne Grogan, DPT) so anyone who might be in need of some simple exercises can benefit. Read on if lack of bladder control is relevant in your life… As women, we have all heard about kegels. We know we “should” do them, but why?!
- [Why Daily Physical Movement is Better than a Latte](https://michellesegar.com/why-daily-physical-movement-is-better-than-a-frappachino/) - What if we stopped thinking about moving our bodies as something we “should” do and started thinking about it as a better source of energy and well-being than drinking a latte ? The idea that we should value physical movement in this way is gaining momentum. Our latest research findings about rebranding exercise for
- [Moving Toward Happiness™](https://michellesegar.com/moving-toward-happiness/) - This post discusses why moving our bodies can help us become happier. When interviewed about what we want out of life, most of us put “happiness” near the top of our lists. But what types of things actually make us feel happy? Scientific evidence is mounting – that moving our bodies changes our brains in
- [One Size Does Not Fit All: Women and Men Are Motivated by Different Reasons to Exercise](https://michellesegar.com/one-size-does-not-fit-all-women-and-men-are-motivated-by-different-reasons-to-exercise/) - We live in a culture that bombards us about the importance of being healthy and controlling our weight, but do these messages actually motivate us to be healthier and lose weight? My colleagues and I recently studied this question as it relates to exercise. The unanticipated answer in our new study was “it depends.” For
- [Carrying An Olympic Torch in 1992...and twenty years later](https://michellesegar.com/twenty-years-later-really/) - Who is that kid in the authentic "torch carrying" garb? I can't believe it, but it's me. Anyone who has followed my posts or knows me is aware that athlete I am NOT! I am not much of a sports fan either - despite being passionate about fostering physical movement and healthy living. So, how
- [Why Health Promoters Should Stop Promoting Health: an ironic strategy to improve health](https://michellesegar.com/why-employeers-should-stop-promoting-health-an-ironic-strategy-to-improve-employee-health/) - Last week, I was walking with my mother, a self-proclaimed “worried well,” expressing my concerns with “health” being the reason for promoting “heath-related” behaviors. She reminded me that, for her, health and preventing disease are the greatest motives for her daily walks. Then I reminded her that she didn’t start regularly walking until she retired
- [Why Are Levi's Jeans Relevant to Promoting Exercise?](https://michellesegar.com/why-are-levis-jeans-relevant-to-promoting-exercise/) - In an article about brand meaning in the Journal of Business Research, the authors emphasize how crucial it is that brands stay relevant when the marketplace is as dynamic as ours. They used Levi jeans as an example. To baby boomers, Levi's meant freedom and rebelliousness. To their kids, wearing Levi's was for old people.
- [Supporting Sustainable Change in Exercise: Hacks for Lifestyle Medicine](https://michellesegar.com/supporting-sustainable-change-in-exercise-hacks-for-lifestyle-medicine/) - Recently I had the privilege of being interviewed by Jane Brody from the New York Times about a better message for motivating sustainable physical activity. This interview was just published today. If you are interested in reading her reactions to these ideas please read the article here. With September right around the corner it is
- [Sticking With Exercise All Year](https://michellesegar.com/sticking-with-movement-all-year-round/) - With the onset of Fall it is time to strategize how to stay physically active beyond the summer season, when life and our obligations often increase. If you care about sticking with a physically active lifestyle throughout the year, here are five essential steps to help you: Step 1 Become very clear about how moving
- [Six Powerful Tips to Really Keep Those New Year’s Resolutions](https://michellesegar.com/six-powerful-tips-to-really-keep-those-new-years-resolutions/) - Happy New Year! Over the last few months, I’ve had the privilege of speaking with numerous journalists about how to help people create New Year’s resolutions that they can stick with in 2013. Featured media in the last week include The New York Times Magazine (January 6), CNN.com, Stateside (NPR-MI Radio), and Fox 2
- [Lasting Motivation: Supporting Sustainable Change among Patients and People](https://michellesegar.com/lasting-motivation-part-1-supporting-sustainable-change-among-patients-and-people/) - We call it “motivation.” But what does this concept really mean and how does it actually help us maintain our drive to achieve our goals every day? Part 1 What are the “best” and “worst” types of motivation and how can this knowledge be leveraged to help YOU achieve sustainable health-related and self-caring behaviors (more
- [Is it a good idea to tell people they will be harmed from not exericsing?](https://michellesegar.com/is-telling-people-about-the-harm-from-not-moving-a-good-idea/) - There is an interesting debate going on about whether focusing on the many negatives of physical inactivity is a good or bad idea. In The Lancet July (2012) Chi Pang Wen and Xifeng Wu advocated that there be a large-scale effort to get more people active by "stressing harms of physical inactivity." A body of
- [The 4 Steps to Move Past Behavior Change to Behavioral Sustainability:  It’s Not What You Think](https://michellesegar.com/the-4-steps-to-move-past-behavior-change-to-behavioral-sustainability-its-not-what-you-think/) - When we decide to become healthier, lose weight, or simply take better care of ourselves, there is usually a specific reason, a desired outcome, driving that decision. But what gets you to start taking better care of yourself is often not what keeps you motivated day in and day out. While future outcomes may be
- [We need new systems to create the sustained human motivation and consistent decision making that underlie fitness, health, and well-being](https://michellesegar.com/how-to-create-simple-systems-protocols-and-messages-that-lead-to-the-sustained-human-motivation-and-consistent-decision-making-that-underlie-fitness-health-and-well-being/) - Learn how to create better systems, protocols, and messages that lead to the sustained human motivation and consistent decision making that underlie fitness, health, and well-being among patients, employees and consumers. Why Our Current Approach to Fitness and Health is the Wrong One In the health and fitness field, long-term behavioral change is the Holy
- [My Book about Lasting Motivation: Strategies to Support Sustainable Lifestyle Change among Patients, People, and the Population ](https://michellesegar.com/my-book-about-lasting-motivation-strategies-to-support-sustainable-lifestyle-change-among-patients-people-and-the-population/) - I am announcing my forthcoming book: No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness (Amacom, 2015). No Sweat details the systematic behavior change methods I’ve been using with my clients, their engaging stories, fresh new graphical ideas, and the fascinating science explaining why we need a drastically different
- [MAPS to a Lifetime of Motivation, Well-being, and Fitness: Supporting Sustainable Behavior Change](https://michellesegar.com/maps-to-a-lifetime-of-motivation-well-being-and-fitness-supporting-sustainable-behavior-change/) - Today is the official release of my book: No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. To honor this exciting moment in my career, I made a brief video explaining what I’ve found is the foundational reason that people don’t stay motivated to exercise. In this video, I
- [Lasting Motivation to Exercise: No Sweat!](https://michellesegar.com/lasting-motivation-to-exercise-no-sweat/) - News: Thanks to you, my book launch was a huge success! No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness not only was featured in places like The New York Times, Forbes, and by Dr. Sanjay Gupta, in July it was the #1 Best Seller in Exercise and Fitness
- [Interview with Inspiration Nation Host Michael Sandler](https://michellesegar.com/interview-with-inspiration-nation-host-michael-sandler/) - For an energizing interview, see links below! https://itunes.apple.com/us/podcast/how-to-get-motivated-fit-w/id1039562972?i=354453517&mt=2 And for folks who don't have iTunes, or who have android phones. http://inspirenationshow.com/how-to-get-motivated-fit-without-even-trying-michelle-segar-no-sweat-simple-science-of-motivation/ Enjoy!
- [Yes You Can! 7 Easy Workout Strategies for Parents During Fall](https://michellesegar.com/yes-you-can-7-easy-workout-strategies-for-parents-during-fall/) - As a working mom to a 7-year-old boy, I think it's safe to say no one is busier than a parent. When you already lack time alone, the idea of getting regular exercise can seem like a relic from the distant past – especially as the days get shorter during fall. Yet, as an exercise
- [Need Reasons to Walk? Let Me Count the (9) 'Whys'](https://michellesegar.com/a-multigenerational-family-walking-along-a-path-with-a-dog-need-reasons-to-walk-let-me-count-the-9-whys/) - Here's my confession: I love to walk. I walk into town whenever I can, I walk my son to school as he rides his bike, I walk with friends to catch up on our lives and I walk alone just to have some time to myself. If you've met me even once, you know that
- [New Year’s Resolutions That Stick!](https://michellesegar.com/new-years-resolutions-that-stick/) - I hope you are not only surviving but thriving as this holiday season comes to a close. As 2015 ends, I wanted to reach out and express my gratitude for all of the incredible support I received to help get No Sweat out into the world. No Sweat reflects 21 years of my passionate purpose,
- [The Simple Trick for Finding Joy Amid Holiday Chaos: Create a ‘well-being wall’ and your sanity – and loved ones – will benefit](https://michellesegar.com/the-simple-trick-for-finding-joy-amid-holiday-chaos-create-a-well-being-wall-and-your-sanity-and-loved-ones-will-benefit/) - This content was originally posted on the US News & World Report's blog. If there's one thing I need to be my best self, it's a good night's sleep. For my husband, it's a biking session before work. For my friend Beth, it's 15 minutes of yoga. For Serena, it's a quiet bath. We all
- [3 Things People Who Stick to Their New Year’s Resolutions Do Differently](https://michellesegar.com/3-things-people-who-stick-to-their-new-years-resolutions-do-differently/) - This content was originally posted on the US News & World Report's blog. Here's my advice for 2016: Stop making the same resolution every year and expecting to get a different result. If "willpower, dieting and workouts" has been your mantra year after year – and year after year you lose the will, tire of
- [Why February Is the Best Time to Recalibrate Your New Year’s Resolutions](https://michellesegar.com/why-february-is-the-best-time-to-recalibrate-your-new-years-resolutions/) - This content was originally posted on the US News & World Report's blog. If you took my advice to heart last month, you ditched those old New Year's resolutions that never worked. Instead, you made some great new resolutions based on the right whys, and you gave yourself permission to take time for your own
- [The  Perfect Fitness Plan for Every Mindset](https://michellesegar.com/the-perfect-fitness-plan-for-every-mindset/) - This content was originally posted on the US News & World Report's blog. We're all different in how we approach planning, including when it comes to fitness. Some of us are more comfortable knowing we have a well-structured routine, some of us prefer a free-form approach and others mix it up – with some days
- [How to Plant the Motivational Seeds for a Physically Active Lifestyle](https://michellesegar.com/how-to-plant-the-motivational-seeds-for-a-physically-active-lifestyle/) - This content was originally posted on the US News & World Report's blog. Spring is a lovely time of longer days, more sunshine and the call of the great outdoors. It's also a wonderful, natural lab in which you can experiment with physical activity. Take time now to plant the seeds of lifelong fitness motivation
- [A New Spring in My (Next) Steps!](https://michellesegar.com/a-new-spring-in-my-next-steps/) - Do you know what happens after someone publishes a book that represents their last 20 years of Purpose? I’ve been trying to answer that question myself ever since No Sweat was published last summer. I wondered if I would ever have this sort of energizing passion in my life again. Researching what fosters lasting motivation
- [Sustainable-Change Techniques and Trainings](https://michellesegar.com/sustainable-change-techniques-and-trainings/) - UPDATE: WHERE DO I GO FROM HERE?Last summer, when No Sweat was published, I experienced great satisfaction and joy. I had spent the twenty years leading up to it with a driving Passionate Purpose: studying the science and method for creating a love of physical movement and helping people learn how to prioritize their own
- [Want to Improve Patient Health? Stop Promoting Health!](https://michellesegar.com/want-to-improve-patient-health-stop-promoting-health/) - Health promoters need a better hook than “health” if they want patients to actually achieve better health. This suggestion may seem paradoxical and even downright heretical. But a quick reality check with those who have tried and failed repeatedly to stick to a health-motivated exercise or diet plan (maybe even yourself!) will reveal the truth:
- [Sparks from the torch of POS ignite new ideas in positive health care and beyond](https://michellesegar.com/sparks-from-the-torch-of-pos-ignite-new-ideas-in-positive-health-care-and-beyond/) - I am not an athlete or even a sports fan. Yet, in 1992, I not only became an employee of the Olympic Committee in Spain, I had the honor of carrying the Olympic Torch. I ran through cheering crowds and passed the torch to the next runner, helping it on its way to light the
- [Five Fitness Strategies to Feel Great this Fall](https://michellesegar.com/five-fitness-strategies-to-feel-great-this-fall/) - This is a true belief that unfortunately most people don’t yet believe: All types and any duration of movement you can fit into your day COUNTSs toward revitalization, fueling joy, supporting good health and restoring your sense of yourself. Use these five strategies to discover how you can find time for physical movement on even
- [Why Exercise Is Just Like Sex](https://michellesegar.com/why-exercise-is-just-like-sex/) - Nobody looks forward to the same old boring meal every day or a night of bad sex. Most of us take these uncomfortable moments as one-offs and course correct for fun and variety as quickly as possible. Or we simply stop desiring it. Yet far too many people still think or exercise as something they
- [Exercise to Lose Weight. Not so much. ](https://michellesegar.com/exercise-to-lose-weight-not-so-much/) - If you’ve been reading this newsletter for even a short time, you know that I think exercise is the Elixer of Life: physical activity elevates mood, gives us energy, and makes so many things easier and more fun. But, despite popular belief, one thing it does not do is help most people lose weight—and that
- [Why You Should Stop Exercising to Lose Weight](https://michellesegar.com/why-you-should-stop-exercising-to-lose-weight/) - This was originally posted on U.S. News & World Report's website. If I've said it once, I've said it a thousand times: Exercising for the primary goal of losing weight will not help most people stick with exercise over time. It may get you to start, but it most likely sets you up to exercise
- [Building Behavioral Resilience for Sustainable Change](https://michellesegar.com/building-behavioral-resilience-for-sustainable-change/) - I Love My New WebsiteLiving Down Under last winter turned me upside down and inspired me to rethink my website, with the help of guru Jayme Johnson. I hope you’ll check it out, especially the new Learning section’s many free resources. Use these to increase your knowledge and/or cultivate discussions with others about how to
- [Exercise to Be Happy? Yes!](https://michellesegar.com/exercise-to-be-happy-yes/) - New Study: Exercise May Thwart Happiness (and Participation) among Inactive WomenHow does physical activity support or work against women’s daily experience of happiness and success? This past month saw publication of a unique study of that question, which I was privileged to conduct through collaboration with the National Cancer Institute and my co-investigators, doctors Jennifer.
- [The Middle Priority: Why Being Flexible with Exercise Plans Can Help You Better Sustain a Physically Active Life](https://michellesegar.com/the-middle-priority-why-being-flexible-with-exercise-plans-can-help-you-better-sustain-a-physically-active-life/) - by Dr. Michelle Segar and Dr. Jennifer Taber (This article was originally published on Global Thrive.) The message about exercise that women regularly get (from doctors, the media, friends and family) is prescriptive: we must make exercise a top priority because our future health and attractiveness depend on it. That’s a lot of pressure and
- [Working with Will: Helping Clients Ally with the App to Better Motivate Sustainable Physical Activity (A case study)](https://michellesegar.com/working-with-will-helping-clients-ally-with-the-app-to-better-motivate-sustainable-physical-activity-a-case-study/) - So here’s a radical suggestion—let’s pause that weight loss goal and put that 10,000 step goal aside for now. Let’s get the levers in place that will support you making better choices, consistently. You get to still use the Fitbit, but as your ally-not your enemy.”
- [Sustainable Change: Ally with Your Fitness App to Motivate Yourself](https://michellesegar.com/sustainable-change-ally-with-your-fitness-app-to-motivate-yourself/) - Refresh Your Relationship with Your Activity TrackerAs we approach the end of summer and look forward to shorter days and colder weather, it’s the perfect time to reflect on how to sustain your motivation for self-care activities like movement. You may be among the many people who have hoped that their wearables, activity trackers, and
- [New Research to Know About: Self-Compassion Helps Us Stay the Course With Exercise](https://michellesegar.com/new-research-to-know-about-self-compassion-helps-us-stay-the-course/) - In my work with consumers, professionals, and organizations, I always stress the importance of individuals being kind to themselves – using self-compassion – when faced with setbacks and challenges in self-care as a key ingredient for creating sustainable behavior change. So I was excited to read a recent online, cross-sectional study by Drs. Semenchuk, Strachan,
- [Putting No Sweat Principles to the Test in Health and Fitness](https://michellesegar.com/putting-no-sweat-principles-to-the-test-in-health-and-fitness/) - Sara Hodson told me that she did just that in her medical fitness clinic in Vancouver, Canada, working with supervised exercise and healthy lifestyle coaching for people with chronic diseases as well as prevention. I was excited to learn more about her systematic approach to integrating these principles across the patient experience and education, but her update on patient behavior and business growth over past year blew me away.
- [Designing Sustainable Behavior Change](https://michellesegar.com/designing-sustainable-behavior-change/) - In this issue … New collaborations, publications, projects; some great new research on the benefits of self-compassion for sustaining exercise; exciting real-world applications of my work in Canada; and a great read. What I’ve Been Up ToNew eLearning Program: Much to report! Recently, I finished piloting my new interactive, eLearning corporate well-being program, Joyful Mind, Happy
- [Boost Your Resilience This Holiday Season.](https://michellesegar.com/boost-your-resilience-this-holiday-season/) - Relaxing into Neutral I don’t have to tell you that 2020 has been a year of extremes in every level of our lives. As we contemplate the prospect of returning to a new normal in the new year, I’d like to suggest something we can benefit from while we wait: relaxing into neutral. “Neutral” is a term
- [Is Lasting Lifestyle Change Even Possible in the Real World?](https://michellesegar.com/is-lasting-lifestyle-change-even-possible-in-the-real-world/) - Welcome back! Since we last connected, the world continues to change, seemingly from moment to moment. For many, holiday celebrations that seemed finally possible to put on the calendar were suddenly downsized, moved to new locations, or cancelled at the last minute. And as for travel plans, well, don't get me started! Like everyone else,
- [Eating and Exercise ARE Different from Other Behavioral Changes and Need Different Strategies](https://michellesegar.com/eating-and-exercise-are-different-from-other-behavioral-changes-and-need-different-strategies/) - We so easily – and often, and over and over – decide to make changes in our eating and exercise behavior as if this is as simple as developing a flossing habit. But it’s not. Despite the fact that many change experts toss them together with other types of behaviors, eating and exercise are in
- [Lasting Changes in Eating and Exercise: New Science](https://michellesegar.com/lasting-changes-in-eating-and-exercise-new-science/) - A reader emailed me in response to my last newsletter, explaining her frustration in trying to change how she approaches eating and exercise. And I know she is not alone in this. Changing eating and exercise behaviors is challenging! Not just because of their deeper, and sometimes unconscious "I-have-to-lose-weight-through-exercising-more-and-dieting" meaning. It's also because of the
- [Why SMART goals aren't always smart to create sustainable changes in eating and exercise](https://michellesegar.com/why-smart-goals-arent-always-smart-to-create-sustainable-changes-in-eating-and-exercise/) - In April 2021, during the Q&A after a virtual keynote for UHA Health Insurance, event host Michael Story asked what I thought about SMART goals. I was glad to be asked this question because I have some strong thoughts on the subject. SMART goals are all about, well, setting goals. And goal setting is important
- [The New Story of Behavior Change Is Here!](https://michellesegar.com/the-new-story-of-behavior-change-is-here/) - In the last few newsletters, we talked about the need for approaches to behavior change that can survive within the complexities of the real world: not in theory, or under ideal conditions, or based on simplistic thinking or outdated science. Yet so much of what we've been taught when it comes to changing behavior is
- [Exercise Reduce Stress through The Joy Choice](https://michellesegar.com/exercise-reduce-stress-through-the-joy-choice/) - April is National Stress Awareness Month, so I’ll get right to the point: How ironic is it that telling people to exercise to reduce stress during Stress Awareness Month can actually stress people out more and motivates them to run away from exercising? According to a recent Stress in America poll conducted by the American Psychological
- [The Joy Choice: A New Science-Based Strategy to Create Lasting Changes in Eating and Exercise!](https://michellesegar.com/the-joy-choice-a-new-science-based-strategy-to-create-lasting-changes-in-eating-and-exercise/) - A few days ago, after giving a presentation at the University of Texas in Austin, one of the participants asked, “But Michelle, why do you call it the Joy Choice? Awesome question. I’m glad you asked! The Joy Choice is freeing. Rejecting the all-or-nothing mindset is truly liberating. Letting go of perfection and embracing a
- [The Joy Choice is a Next Big Idea Club Nominee!](https://michellesegar.com/the-joy-choice-is-a-next-big-idea-club-nominee/) - Before I dive into this newsletter, I am super excited to announce that The Joy Choice is a Next Big Idea Club's Season 18 Nominee! Having it considered by this prestigious group of people that I deeply respect is beyond an honor for me. Now, onto my real life examples of picking the Joy Choice
- [Leaders Support for Employee Self-Care ](https://michellesegar.com/leaders-support-for-employee-self-care/) - In short, yes. Let me explain. My coaching work with individuals means that I often discuss the science and methods for creating lasting change on a personal level – in my books, in presentations, and in this newsletter. But I also consult with leaders about how they can scale this work via messaging, programming, and
- [How Can We Overcome the Barriers to Creating Sustainable Change?](https://michellesegar.com/how-can-we-overcome-the-barriers-to-creating-sustainable-change/) - When it comes to changing our eating and exercise behaviors, we generally plunge in, all charged up! Like track stars, we await the starting gun and then take off! But unlike track stars, we don't have a smooth track that we can follow to the finish line. Instead, despite our initial burst of momentum, we
- [Growing a Growth Mindset](https://michellesegar.com/growing-a-growth-mindset/) - As any author in my field can testify, it doesn't get any better than hearing readers say how much they enjoyed your book and explain how they are benefiting from implementing your ideas and methods in their lives. But speaking for myself, I also value and even actively seek out push-back from readers. I was
- [MAPS to No Sweat.](https://michellesegar.com/maps-to-no-sweat/) - It's been interesting to me the extent to which The Joy Choice has brought new interest to my first, award-winning book about how to convert exercise from feeling like a chore to feeling like a gift, and in the process, cultivating high-quality, stable motivation for being regularly active (No Sweat). While I wrote it for
- [Trick or Treat? Unwrapping the Rebellion in Our Candy on Halloween](https://michellesegar.com/trick-or-treat-unwrapping-the-rebellion-in-our-candy-on-halloween/) - I got an interesting email last week related to Halloween. It went something like this: “Michelle, my husband, and I have both read The Joy Choice. He has always struggled with sweets (you know the old story). But we have two kids, and we always buy our Halloween candy a couple of weeks earlier to
- [Behavior Change Advice that Is Right For You](https://michellesegar.com/behavior-change-advice-that-is-right-for-you/) - I’ve been doing a lot of podcast interviews recently. A question I’ve been getting a lot more frequently than I could have imagined goes something like this: “Michelle, motivation is overrated, isn’t it?” As someone who has seen the concrete value of motivation, both among my coaching clients and in my academic research (and in the
- [Reset your mindset for Sustainable Results](https://michellesegar.com/reset-your-mindset-for-sustainable-results/) - Happy New Year! If you’re like most people, resolutions are on your mind, and maybe you’ve already made one. Can I ask you to just hold that thought for a moment? I have a few things to say on the subject that might just change your thinking. A few years ago, toward the end of
- [Ditch Habits if You Want to Create Lasting Changes in Exercise and Eating](https://michellesegar.com/ditch-habits-if-you-want-to-create-lasting-changes-in-exercise-and-eating/) - I’ll get right to the point: If we want to create sustainable change in our (and our patients’, clients’, employees’) healthy eating, exercise, and self-care choices (and why wouldn’t we?), we need to move beyond fads, conventional thinking, and pop culture and take a clear-eyed look at our assumptions. Yes, I’m talking about habit formation. It’s time
- [Excercise Commitment - Which Words Make Us Feel Better About Exercise?](https://michellesegar.com/excercise-commitment-part-1-which-words-make-us-feel-better-about-exercise/) - [et_pb_section fb_built=”1″ _builder_version=”4.25.2″ _module_preset=”default” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.25.2″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.25.2″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.25.2″ _module_preset=”default” global_colors_info=”{}”] We Need a New Dictionary for Healthier Living Before you dive into the story below, I have a quick question for you: Which of the two options below do you
- [Is It Groundhog Day Again for Your Eating and Exercise Goals? ](https://michellesegar.com/is-it-groundhog-day-again-for-your-eating-and-exercise-goals/) - This piece was co-written by myself and Alison L. Miller. It’s February 2nd -- even though you committed to exercising five days a week and getting it finally right -- those New Year’s resolutions are already long gone. It’s Groundhog Day – again. Why are we (or the people we work with) stuck in the same
- [If Marie Kondo Can’t Do It, Who Can? What a Disciplined Guru Teaches Is about Lifestyle Behaviors Like Exercise](https://michellesegar.com/if-marie-kondo-cant-do-it-who-can-what-a-disciplined-guru-teaches-is-about-lifestyle-behaviors-like-exercise/) - If Marie Kondo Can’t Do It, Who Can? What a Disciplined Guru Teaches Is about Lifestyle Behaviors Like Exercise Not long after the new year, I read this quote in a Washington Post article that stopped me in my tracks: "Marie Kondo, 38, has caught up with the rest of us, trying to corral the doom
- [Is Needing to Be “Accountable” to Someone for Exercise Setting You Up to Fail?](https://michellesegar.com/is-needing-to-be-accountable-to-someone-for-exercise-setting-you-up-to-fail/) - Let me lead with my bias: I've always cringed inside when people have told me that they need to find an "accountability partner" to succeed with exercise. Last week, I was on a call with a new coach I started training to help his clients make sustainable lifestyle changes. Suddenly, he stopped to share how
- [Flexible Habits Fuel Persistence and Lasting Change](https://michellesegar.com/flexible-habits-fuel-persistence-and-lasting-change/) - I’ve said it before and I’ll say it again: Every time we pick the Joy Choice — the perfect imperfect option that lets us do something instead of nothing — we are not just making a momentary decision that supports our greater intentional eating or exercise goals. We are actualizing who we truly are. So
- [Tips to Keep Active and Maintain Exercise in Winter](https://michellesegar.com/tips-to-keep-active-and-maintain-exercise-in-winter/) - Where I live in Michigan, winter (typically) means snow and plenty of it! But even if you don't have snow, the shorter, colder winter days can mess with outdoor exercise plans. Of course, you can always choose to work out indoors. But I don't see winter as a reason to stop exercising outdoors. Instead, I
- [Motivation to Maintain Walking](https://michellesegar.com/motivation-to-maintain-walking/) - This past February marked my thirtieth anniversary studying how to create sustainable exercise motivation and participation, and coaching clients in the system I designed and evaluated to achieve those goals. So imagine my discomfort when I found myself struggling with an issue similar to those I’ve coached so many people through over the course of
- [Habits for Creating Sustainable Change? Think Again. ](https://michellesegar.com/habits-for-creating-sustainable-change-think-again/) - It’s been a long time since I’ve been in touch but I’ve got some provocative thoughts to share. I recently returned from delivering a keynote address for the newly formed Wellness Alliance* in Chicago, and I am so energized by the response from people after the talk that I want to share it with you.
- [Your New Year's Permission Slip: How to Create a Mindset Shift in Yourself and Others](https://michellesegar.com/your-new-years-permission-slip-how-to-create-a-mindset-shift-in-yourself-and-others/) - The New Year is a natural time for self-reflection, an organic space in which we can assess what works and what doesn’t in our lives, and then act on those insights. Whether you've already made your resolutions, ditched them in perpetuity, or are still in contemplation - this newsletter is for you. By now we have
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## Pages

- [Home](https://michellesegar.com/) - Sustainable behavior change researcher, coach, and author with almost thirty years studying how to help people adopt healthy behaviors.
- [Book](https://michellesegar.com/book/) - [et_pb_section fb_built=”1″ admin_label=”Hero Section” _builder_version=”4.16″ background_enable_image=”off” custom_padding=”3px|0px|15px|0px||” da_disable_devices=”off|off|off” collapsed=”off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row column_structure=”1_2,1_2″ column_padding_mobile=”on” admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”3%|||” custom_padding=”|||” collapsed=”off” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https://michellesegar.com/wp-content/uploads/2017/05/MSbookrender-Recovered.png” align_tablet=”center” align_phone=”center” align_last_edited=”on|desktop” disabled_on=”off|off|on” _builder_version=”4.16″ animation=”off” global_colors_info=”{}”][/et_pb_image][et_pb_text _builder_version=”4.16″ text_text_color=”#000000″ header_font=”|700|||||||” header_text_color=”#000000″ header_font_size=”32px” header_line_height=”1.3em” header_2_font=”|700|||||||” header_2_text_color=”#000000″ header_2_line_height=”1.1em” background_layout=”dark” global_colors_info=”{}”] Do
- [About Michelle Segar](https://michellesegar.com/about/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ _module_preset=”default” custom_padding=”||26px|||” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.16″ _module_preset=”default” custom_padding=”||5px|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_font_size=”28px” header_line_height=”1.2em” header_3_font_size=”28px” header_3_line_height=”1.2em” global_colors_info=”{}”] Michelle is an award-winning, NIH-funded researcher at the University of Michigan with over thirty years studying how to help people adopt physical activity and
- [Michelle Segar’s Speaking](https://michellesegar.com/speaking/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ custom_padding=”||6px|||” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row column_structure=”3_5,2_5″ admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”3_5″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https://michellesegar.com/wp-content/uploads/2022/02/MSStage.jpg” alt=”Michelle Segar speaking” title_text=”MSStage” _builder_version=”4.16″ _module_preset=”default” min_height=”318.7px” global_colors_info=”{}”][/et_pb_image][/et_pb_column][et_pb_column type=”2_5″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Title” _builder_version=”4.16″ header_text_color=”#000000″ header_font_size=”34px” header_line_height=”1.1em” header_2_font_size=”36px” header_2_line_height=”1.1em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”-8px|||||” global_colors_info=”{}”] Michelle’s
- [Sustainable Change Manifesto](https://michellesegar.com/sustainable-change-manifesto/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ _module_preset=”default” custom_padding=”||26px|||” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.16″ _module_preset=”default” custom_padding=”||5px|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_font_size=”28px” header_line_height=”1.2em” header_3_font_size=”28px” header_3_line_height=”1.2em” global_colors_info=”{}”] Michelle Segar’s Manifesto for Sustainable Behavior Change [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.16″ _module_preset=”default” custom_padding=”||18px|1px||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”] WHAT SUSTAINS US, WE SUSTAIN.
- [No Sweat Resources](https://michellesegar.com/resources/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]Welcome to the resources section. To access any of the resources below, just click “Download Resource”[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ admin_label=”Row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”27px|0px|54px|0px” make_fullwidth=”off”
- [Self-Care Hierarchy](https://michellesegar.com/self-care-hierarchy/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on” da_disable_devices=”off|off|off”][et_pb_row column_structure=”1_2,1_2″ admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” use_border_color=”off” border_color=”#ffffff” border_style=”solid” global_colors_info=”{}”] Self-Care Hierarchy What are your self-care needs? What’s non-negotiable for you? Is it sleep, physical activity, meditation, reading a
- [Blog](https://michellesegar.com/blog/) - [et_pb_section bb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”2_3″][et_pb_blog admin_label=”Blog” fullwidth=”on” posts_number=”5″ show_thumbnail=”on” show_content=”off” show_more=”on” show_author=”on” show_date=”off” show_categories=”on” show_comments=”off” show_pagination=”on” offset_number=”0″ use_overlay=”off” background_layout=”light” use_dropshadow=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” /][/et_pb_column][et_pb_column type=”1_3″][et_pb_sidebar admin_label=”Sidebar” orientation=”right” area=”sidebar-1″ background_layout=”light” remove_border=”off” /][/et_pb_column][/et_pb_row][/et_pb_section] Tweet Share Share Pin 0 Shares
- [Newsletter](https://michellesegar.com/newsletter/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row column_structure=”3_5,2_5″ admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”3_5″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ header_4_line_height=”1.3em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” use_border_color=”off” border_color=”#ffffff” border_style=”solid” global_colors_info=”{}”] My name is Michelle Segar and I’m passionate about helping people, professionals, and organizations learn how to create
- [Press](https://michellesegar.com/media/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”30px|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.16″ header_font_size=”28px” header_line_height=”1.2em” header_3_line_height=”1.2em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”1px|||||” global_colors_info=”{}”] Michelle’s work is frequently featured in media such as The New York Times, The Wall Street Journal, HuffPost, NPR, Fast Company,
- [Contact](https://michellesegar.com/contact/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ _module_preset=”default” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://michellesegar.com/wp-content/uploads/2021/12/MS-rainbow-150×150.png” title_text=”MS-rainbow” align=”center” _builder_version=”4.16″ _module_preset=”default” width=”12%” global_colors_info=”{}”][/et_pb_image][et_pb_text _builder_version=”4.25.2″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″] I love hearing how my work is impacting people’s personal lives and/or professional lives. Share your experiences with me by picking
- [Consulting & Training](https://michellesegar.com/consulting-training/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ _module_preset=”default” custom_padding=”||8px|||” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_line_height=”1.2em” global_colors_info=”{}”] Michelle Can Help You Create Sustainable Behavior Change Systems in Your World [/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”] Michelle cares deeply about helping professionals and organizations learn how to apply
- [The Joy Choice Book Club](https://michellesegar.com/bookclub/) - [et_pb_section fb_built=”1″ admin_label=”Section” _builder_version=”4.13.1″ _module_preset=”default” custom_padding=”20px||5px||false|false” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.13.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.14.7″ _module_preset=”default” header_font=”Open Sans|700|||||||” header_text_color=”#000000″ header_font_size=”32px” header_line_height=”1.3em” header_2_font=”Open Sans|700|||||||” header_2_text_color=”#000000″ header_2_line_height=”1.3em” custom_padding=”54px|||||” global_colors_info=”{}”] Pick The Joy Choice for Your Book Club! [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.13.1″ _module_preset=”default” custom_padding=”5px||50px|||” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.13.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_image
- [Published Research](https://michellesegar.com/published-research/) - [et_pb_section fb_built=”1″ _builder_version=”4.13.1″ _module_preset=”default” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on” da_disable_devices=”off|off|off”][et_pb_row _builder_version=”4.13.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.1″ _module_preset=”default” global_colors_info=”{}”] Published Research Michelle’s publications reflect her interdisciplinary, pragmatic research across individual, health care, and organizational well-being contexts. Select publications are below. For more published research see Google Scholar, ResearchGate, or
- [What Are Your Hidden Eating and Exercise TRAPs?](https://michellesegar.com/joy-quiz/) - [et_pb_section admin_label=”section”] [et_pb_row admin_label=”row”] [et_pb_column type=”4_4″][et_pb_text admin_label=”Text”] What Are Your Hidden Eating and Exercise TRAPs? When we try to make a change in our eating or exercise plans but can’t stick with it, many of us blame ourselves for failing, being lazy, or just lacking self-control. Time and again, we start out with enthusiasm, only
- [The Joy Choice](https://michellesegar.com/the-joy-choice/) - [et_pb_section fb_built=”1″ admin_label=”Section” _builder_version=”4.13.1″ _module_preset=”default” custom_padding=”20px||5px||false|false” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.13.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.14.7″ _module_preset=”default” text_text_color=”#3884B7″ text_font_size=”26px” text_line_height=”1.8em” custom_margin=”||-10px|||” global_colors_info=”{}”] Named one of the best health books experts read in 2022 by The Washington Post [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.14.7″ _module_preset=”default” z_index=”3″ custom_padding=”5px||0px|||” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.13.1″
- [The Joy Choice Discussion Guide Download](https://michellesegar.com/discussion-guide-thanks/) - [et_pb_section fb_built=”1″ _builder_version=”4.14.7″ _module_preset=”default” da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.14.7″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.14.7″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.14.7″ _module_preset=”default” global_colors_info=”{}”] Thank you for your interest in reading The Joy Choice in your book club! You and the other readers will learn what’s really been sabotaging your in-the-moment healthy choices, which
- [Book Club Invite Thank You](https://michellesegar.com/bookclubinvite-thanks/) - [et_pb_section fb_built=”1″ _builder_version=”4.14.7″ _module_preset=”default” da_disable_devices=”off|off|off” global_colors_info=”{}” theme_builder_area=”post_content” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row _builder_version=”4.14.7″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.14.7″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.14.7″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” sticky_enabled=”0″] Thank you! Because I receive so many requests to attend book clubs, I can only attend some of them. But I do respond to
- [No Sweat Motivation Quiz](https://michellesegar.com/no-sweat-motivation-quiz/) - [et_pb_section admin_label=”section”] [et_pb_row admin_label=”row”] [et_pb_column type=”4_4″][et_pb_text admin_label=”Text”] Have trouble staying motivated? Find out how likely you are to stick to your fitness goals…and some surprisingly easy ways to create lasting motivation. To learn your “sticky-ness” factor and what you can do to transform exercise from a chore into a gift – and stay motivated to
- [Joy Choice Thanks](https://michellesegar.com/joy-choice-thanks/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″ da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https://michellesegar.com/wp-content/uploads/2022/02/JoyChoice.png” alt=”The Joy Choice book cover” title_text=”JoyChoice” _builder_version=”4.14.7″ _module_preset=”default” width=”22%” module_alignment=”center” global_colors_info=”{}”][/et_pb_image][et_pb_text admin_label=”Text” _builder_version=”4.14.7″ text_font_size=”21px” text_line_height=”1.8em” header_4_line_height=”1.3em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” global_colors_info=”{}” sticky_enabled=”0″] Thank you for
- [Joy Choice Excerpt - Thanks](https://michellesegar.com/joy-choice-excerpt-thanks/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″ da_disable_devices=”off|off|off” global_colors_info=”{}” theme_builder_area=”post_content” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_image src=”https://michellesegar.com/wp-content/uploads/2022/02/JoyChoice.png” alt=”The Joy Choice book cover” title_text=”JoyChoice” _builder_version=”4.14.7″ _module_preset=”default” width=”22%” module_alignment=”center” global_colors_info=”{}” theme_builder_area=”post_content”][/et_pb_image][et_pb_text admin_label=”Text” _builder_version=”4.14.7″ text_font_size=”21px” text_line_height=”1.8em” header_4_line_height=”1.3em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” use_border_color=”off” border_color=”#ffffff” border_style=”solid” global_colors_info=”{}” theme_builder_area=”post_content”]
- [Contact Thanks](https://michellesegar.com/contact-thanks/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″ da_disable_devices=”off|off|off” global_colors_info=”{}” theme_builder_area=”post_content” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_image src=”https://michellesegar.com/wp-content/uploads/2021/12/MS-rainbow.png” _builder_version=”4.14.7″ _module_preset=”default” theme_builder_area=”post_content” alt=”Michelle Segar icon” title_text=”MS-rainbow” align=”center” width=”12%” module_alignment=”center” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_image][et_pb_text admin_label=”Text” _builder_version=”4.14.7″ text_font_size=”21px” text_line_height=”1.8em” header_4_line_height=”1.3em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” global_colors_info=”{}”
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- [Quiz](https://michellesegar.com/no-sweat-motivation-quiz-2/)
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- [No Sweat Resources](https://michellesegar.com/no-sweat-resources/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22.3″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.13.1″ text_font_size=”28px” text_line_height=”1.8em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” use_border_color=”off” border_color=”#ffffff” border_style=”solid” global_colors_info=”{}”] Welcome to the No Sweat resources section. To access any of the resources below, just click the associated button below each image. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ admin_label=”Row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left”
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- [Health Providers Should Stop Promoting Health Whitepaper](https://michellesegar.com/health-providers-should-stop-promoting-health-whitepaper/) - [et_pb_section bb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_blurb admin_label=”Blurb” title=”Health Promoters Should Stop Promoting Health” url=”https://michellesegar.com/wp-content/uploads/2017/06/MS_B2B_2017-4.pdf” url_new_window=”on” use_icon=”off” icon_color=”#f1632f” use_circle=”off” circle_color=”#f1632f” use_circle_border=”off” circle_border_color=”#f1632f” image=”https://michellesegar.com/wp-content/uploads/2017/06/Whitepaper-spineout.jpg” icon_placement=”top” animation=”top” background_layout=”light” text_orientation=”center” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” /][et_pb_button admin_label=”Button” button_url=”https://michellesegar.com/wp-content/uploads/2017/06/MS_B2B_2017-4.pdf” url_new_window=”on” button_text=”DOWNLOAD” button_alignment=”center” background_layout=”light” custom_button=”on” button_text_color=”#ffffff” button_bg_color=”#f1632f” button_border_width=”0″ button_letter_spacing=”0″ button_use_icon=”default” button_icon_placement=”right” button_on_hover=”on” button_letter_spacing_hover=”0″ /][/et_pb_column][/et_pb_row][/et_pb_section] Tweet Share Share Pin 0 Shares
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- [For Speaking Clients](https://michellesegar.com/for-speaking-clients/)
- [Do You Have The Wrong Why?](https://michellesegar.com/the-wrong-why/)
- [Get Michelle's Free Resources](https://michellesegar.com/get-resources/) - It doesn't look like you've logged into the resources section recently. To get direct access to the resource, just click "Get Resource" on any of the resources below, enter your name and email and you'll instantly gain full access. After that, you won't be asked again for a long time.
- [No Sweat excerpt](https://michellesegar.com/no-sweat-excerpt/) - Thanks for your interest in the book. Click here to download the excerpt
- [Thank You](https://michellesegar.com/thank-you-2/) - Thank you for your interest in my work on sustainable motivation and behavior change. Please check you email for the free downloads.
- [Download Report Form](https://michellesegar.com/download-report-form/) - Lasting Motivation Report for professionals whose work relates to creating sustainable health-related behavior. 6 Secrets Report for individuals who want to discover the 6 secrets to lasting motivation and self-care. The Joy Choice Bonus LinkedInThis field is for validation purposes and should be left unchanged.Name(Required) First Last Email(Required) From where did you order The Joy
- [Sustainable Behavior Change for Organizations, Professionals, and App Developers](https://michellesegar.com/organizations/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.0.47″][et_pb_row admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.63″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”] I’ve been studying the science and methods for creating sustainable behavior change in individual, groups, and organizations for almost a quarter of a century using consumer-friendly, artisanal concepts and visuals. I am passionate about creating comprehensive-yet-simple systems, interpersonal
- [Sustainable Behavior Change](https://michellesegar.com/sustainable-behavior-change/) - FOR ORGANIZATIONS, PROFESSIONALS, AND APP DEVELOPERS Would you like to discover how to create sustainable fitness and other health-related behaviors in your health systems, patients, employees, customers, and/or mobile health programs? Want to know the simple method I developed that systematically converts extrinsic motivation into intrinsic motivation? I’ve spent over 21 years working directly with
- [Training](https://michellesegar.com/training/) - “Successful prevention initiatives and health care saving will not be achieved by ‘changing behavior.’ Instead, they will result from teaching and inspiring individuals to make the ‘daily decisions’ necessary for sustaining healthier and happier lives.” -Dr. Michelle Segar For almost twenty years, I have been translating the latest science into novel, simple, and easy-to-master
- [Research](https://michellesegar.com/research-2/) - Translating Research into Real Life I’ve stumbled upon unexpected and counter-intuitive findings that challenge the traditional ways others think about and approach changing health behaviors. Listen to this brief two-minute interview with me about research suggesting that "rebranding exercise" is important to consider. Think intrinsic motivation is the “holy grail” of sustainable behavior? Think again.
- [Free Resources](https://michellesegar.com/free-resources-2/) - Do you sabotage your efforts to lose weight and take better care of yourself? Of course you want to take care of yourself and finally take control of your weight, but do you realize that you do things that undermine achieving and sustaining these goals? It's true. Most of the lifestyle programs and services we’ve
- [Raves](https://michellesegar.com/raves/) - "We hired Michelle Segar for our 2013 Leadership Summit on Workforce Well-being Michelle delivered a dynamic keynote to our members, who are primarily Fortune 500 companies and large public sector employers. Her research on sustainable behavior change is compelling, and her passionate, articulate and engaging style earned accolades from our audience of seasoned benefits and corporate
- [Full Media](https://michellesegar.com/media/full-media/) - Television MBNTV - Baby Steps to Better Health, August, 2009 Radio WomensRadio.com NPR, Michigan Radio with Charity Nebbe, 2008 beYOU.tv , 2008 Fit 4 Life Radio, 2008 Print 2011 Self (5 Secrets of the Super Motivated), August, 2011 iVillage.com (Find a Fitness Routine You Love), July, 2011 HealthyWoman.org (Motivate Yourself Past Exercise Blocks), July 2011 iVillage.com (Making
- [Sustainable Behavior Change for Individuals](https://michellesegar.com/individuals/) - Moving Toward HappinessTM Coaching My new book, No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Happiness can also teach you the very ideas and methods that I use with my clients. My Moving Toward Happiness™ Coaching Programs have been developed out of almost 20 years of research and direct
- [Michelle Segar’s Keynotes and Sustainable Behavior Change™ Trainings](https://michellesegar.com/michellesspeaking/) - For more than 20 years, Dr. Segar has delivered enthusiastic and engaging consulting, keynotes and training worldwide about how to create sustainable behavior change. Her clients include Google, Adidas, Walmart, PepsiCo, National Business Group on Health, EXL, The Holmes Fitness Group, Beaumont Health System, Influence Health, and Zingerman’s. “Dr. Segar’s proposition outlines a path to
- [How EssentialSteps Helped Susan P](https://michellesegar.com/testimonials/susan-p/) - I enjoyed being active in the past, but at age 50 I had allowed myself to become nearly completely sedentary for a host of reasons, both personal and professional. I was frightened that if I didn't rediscover my exercise ‘mojo' soon, I'd be trapped in an endless spiral of self-disgust and inactivity. This wasn't healthy
- [How EssentialSteps Helped Susan J](https://michellesegar.com/testimonials/susan-j/) - For reasons I didn't understand, I had a long history of signing up for physical activities and after two or three sessions dropping out. Michelle's EssentialSteps program helped me to identify my specific attitudes and barriers enabling me to develop a personalized approach to exercise that I've maintained over 11 years. At one time a
- [How EssentialSteps Helped Ann](https://michellesegar.com/testimonials/ann/) - “Michelle Segar was my EssentialSteps coach and has changed my attitude. She worked with me to change three very important blocks that prevented me from taking care of myself. First, she uncovered that I do not invest in myself. I invest a huge amount in my clients and that I owe it to myself to
- [The EssentialSteps Advantage](https://michellesegar.com/coaching-for-women/the-essentialsteps-advantage/) - The EssentialSteps Advantage I know you've had the experience of starting a new weight loss program or exercise regimen, excited about living healthier and transforming yourself and your life - only to lose steam after a just several weeks of intense discipline. Or, like many of my clients, you've stayed on those programs and maybe
- [Free Individual Consultation](https://michellesegar.com/individual-contact/) - Are you ready to make lifestyle changes that are sustainable? Are you ready to finally learn how you can make behavior changes that reflect who you are instead of somebody else? Are you ready to learn the essential mindset and skills that will enable you to take care of yourself in ways that feel great
- [Free Consultation](https://michellesegar.com/corporate-contact/) - Are you ready to optimize your wellness and prevention ROI? Are you ready to consult with someone who can help you create lasting behavioral changes among your female employees and optimize your wellness and prevention ROI? Are you ready to have a motivational keynote who is an expert on helping women develop new mindsets so
- [Smart Women Choose Smart Solutions](https://michellesegar.com/coaching-for-women/)
- [Corporate Services](https://michellesegar.com/corporate-services/) - Evidence-based Consulting I've become concerned that most of the attention in this new era of Prevention 2.0 has been on technology when there have been fundamental discoveries about human behavior, many of which disprove many key assumptions in the most frequently used behavioral theory undergirding our wellness and prevention programming. Technological development is exciting and
- [Services](https://michellesegar.com/services/) - Whether you are an individual woman who is ready to make lifestyle changes that will nurture and fuel you and that fit into your life in sustainable ways, or you represent an organization that that wants to become a leader in the new era of Prevention 2.0, I WANT TO HELP. Women: Learn to Take
- [Thank You!](https://michellesegar.com/thank-you/) - Thanks For Contacting Me! I appreciate getting your comments and feedback, and will get back to you shortly about any questions that you have.
- [How EssentialSteps Helped Mary Lou](https://michellesegar.com/testimonials/mary-lou/) - “I took EssentialSteps when I was 57 years old in 1997. I have never liked to sweat, and because I wore glasses as a child I wasn't into sports. Before participating in EssentialSteps, my physical activity was in short spurts of yoga with long pauses in between. I decided to take EssentialSteps because I never
- [Recent Radio Interview](https://michellesegar.com/recent-radio-interview/) - Listen to this 6-minute radio interview of Dr. Segar by Dan Mulhern.
- [How EssentialSteps Helped Lynn](https://michellesegar.com/testimonials/lynn/) - “I decided to work with Michelle because the program she developed seemed to be innovative and new. I was very curious about how I could be “coached” into taking my essential steps to health. Although when I started EssentialSteps, exercising felt like a chore, the program has made me think of exercise as “play time.”
- [How EssentialSteps Helped Leslie](https://michellesegar.com/testimonials/leslie/) - “I worked with Michelle and learned the EssentialSteps philosophy in 1997 when I was 55 years old. I realized that I needed to gain strength and that my body was rapidly heading south! I had never exercised regularly before, and I wanted to see how I could overcome my resistance to it. To my amazement,
- [How EssentialSteps Helped Ruth](https://michellesegar.com/testimonials/ruth/) - “I took the EssentialSteps program and worked with Michelle in 1998 when I was 38. I learned about the program through an email, and it sounded like something I could use. So I signed up.” Increasing awareness and setting realistic goals “EssentialSteps increased my awareness regarding the importance of physical activity, with tips to find
- [Dr. Michelle Segar’s Research,Awards & Media Coverage](https://michellesegar.com/research/) - Michelle Segar's Published Research Below are links to a few of Dr. Segar’s published studies that may be of interest. Which types of exercise goals hinder or help healthy midlife women's exercise participation over time? Read how our typical approach to prescribing exercise to midlife women may be undermining their participation. Click here to read
- [What Inspired Michelle](https://michellesegar.com/what-inspired-michelle/) - Three months after the study ended, we asked the study participants to come back to participate in focus groups. The survivors talked about how wonderful exercise had made them feel both mentally and physically. Of course, I was thrilled to hear how much exercise was benefiting these women! But I was then shocked to discover
- [Group EssentialSteps Coaching Sessions](https://michellesegar.com/group-essentialsteps-coaching-sessions/) - Group coaching sessions are pre-scheduled “tele-classes”, facilitated by me, that occur over the telephone, using a conference call telephone line. A benefit of participating in the group coaching is that you will be able to learn from hearing other women’s challenges, as well as how they resolved them. Another benefit is that the classes are
- [Private EssentialSteps Coaching Sessions](https://michellesegar.com/private-essentialsteps-coaching-sessions/) - Women who chose to do private sessions may prefer one-on-one coaching or they might have limited scheduling availability and can’t make one of the pre-scheduled group-coaching sessions listed below. Women who work with me privately receive the program workbook, materials, and four phone coaching sessions. Steps Decide that you and your continued health and well-being
- [How EssentialSteps Helped Anne](https://michellesegar.com/testimonials/anne/) - At 45 it was time to get my act together "The decision to go through the EssentialSteps program was an easy one. I heard about the EssentialSteps program from a friend and it sounded like what I needed. I knew that at the age of 45 I needed to literally get off the couch and
- [How EssentialSteps Helped Karen](https://michellesegar.com/testimonials/karen/) - Increasing awareness “I am so happy I had the opportunity to work with Michelle. After an adulthood of simply not being able to get myself to stick with any kind of exercise, my perspective has completely changed......at 59 years of age. Actually identifying my resistance, the underlying causes for that resistance, and the reasons I
- [What is Coaching, Anyway?](https://michellesegar.com/what-is-coaching-anyway/) - Coaching is a partnership between a coach and a client that is strictly focused on helping the client achieve her goals. It is a strategic and action-oriented process that gets results. Coaching is an empowerment-based process that builds upon each woman’s unique strengths. Because the solution to each woman’s goals resides within her, coaches ask
- [How EssentialSteps Helped Susan W](https://michellesegar.com/testimonials/susan/) - “For years I struggled to maintain an exercise program. I was exercising intermittently with lots of guilt and frustration when I was in the periods of no exercise. By the time I’d heard about EssentialSteps, I was eager for a new philosophy, new ideas for exercising. The program has completely changed my approach to exercise,
- [How EssentialSteps Helped Mickey](https://michellesegar.com/testimonials/mickey/) - I had “caretakeritis” “I was trying to retire but found myself with no free time, running non-stop to meetings and commitments. Because I’ve been transitioning into retirement I thought that it was time that I learn how to make exercise a priority. The “ah ha” for me, however, focused on my own self-care. When I
- [How EssentialSteps Helped Jan](https://michellesegar.com/testimonials/jan/) - Working out too intensely burned me out “I have been physically active for most of my life. I enjoyed participating in sports and activities while growing up. But I am an overachiever and do things to the extreme. Last year I decided to hire a personal trainer. I asked for a drill sergeant and on
- [Success Stories](https://michellesegar.com/testimonials/)
- [Sidebar for Contact](https://michellesegar.com/sidebar-for-contact/) - "I have never liked to sweat, and doing EssentialSteps taught me that exercise does not require sweating. Instead, I just go for a nice walk with my dog, and then I feel like my day is complete. I have remained physically active since taking the program with Michelle over 10 years ago." Click to read
- [Sidebar for Dr. Michelle Segar](https://michellesegar.com/sidebar-for-dr-michelle-segar/) - “Life shrinks and expands in proportion to one’s courage.” - Anais Nin "I will become my own role model.” - Oprah’s Magazine "And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom" - Anais Nin “Be who you are,
- [Sidebar for Free Resources](https://michellesegar.com/sidebar-for-free-resources/) - "I had considered exercise as punishment my whole life. And in addition, I used to feel guilty about “playing” when I have so many other things to do. I have learned through EssentialSteps and Michelle's coaching that "my time" is critical for me, that I deserve "my time,” and that exercising can actually be enjoyable!”
- [Sidebar for How ES Works](https://michellesegar.com/sidebar-for-how-es-works/) - "I tried to lose weight by extreme exercise, but after months of working out, I didn’t see any results and always burned out. Since working with Michelle over a year ago, I have learned to take a much more moderate and pleasure-based approach to both eating and exercise. As of today, over one year later,
- [Sidebar for Is This You](https://michellesegar.com/sidebar-for-is-this-you/) - "I wanted to avoid taking blood pressure medication for my previously high blood pressure, and knew I needed to learn a new approach in order to stay physically active. While I am no marathoner or elite athlete, I am proud to say that I have remained consistently active since taking EssentialSteps ten years ago with
- [Sidebar for My Programs](https://michellesegar.com/side/) - "Now 8 months after working with you, I am still regularly exercising; doing a variety of activities that I enjoy and that fit into my life. As you suggested, I waited to work on my weight until I felt that I had internalized the foundational behaviors. I am now doing Weight Watchers for the weight
- [Blog](https://michellesegar.com/blog-2-2/) - If you lack on-going motivation for exercising and feel like you don’t have time for it, this blog is for you! But in order to understand the steps you need to take to help you, it is important first what is often the true hidden reason women say “I don’t have time to exercise.” Time
- [Introduction](https://michellesegar.com/introduction/) - Are you tired of trying things that don't work long-term? I've researched a smart solution that produces lasting results. I help women escape the vicious cycle of failure so they can finally achieve and SUSTAIN their goals. My approach is based on research and challenges the status qua. It was also featured in The
- [Contact](https://michellesegar.com/contact-2-2/) - I offer a FREE 25-minute consultation for potential new clients. The purpose of our consultation is for me to learn about your needs - issues, goals and past experiences - and for you to get a better feel for my approach and how my EssentialSteps program can help you in only four hours. Free Consultation
- [Dr. Michelle Segar](https://michellesegar.com/dr-michelle-segar/) - Meet the woman in midlife who created EssentialSteps®. The EssentialSteps philosophy and program was developed by Dr. Michelle Segar, America’s leading expert on creating sustainable exercise motivation and participation in midlife women. Michelle's Credentials I am a researcher at the Institute for Research on Women and Gender at the University of Michigan and a Translational
- [Old Serving You](https://michellesegar.com/old-serving-you/) - Make 2008 the year you invest in your continued well-being and health. If you don’t take care of yourself, no one else will. I offer programs and workshops, and consult with organizations to help women produce positive, inspiring, and fulfilling behavioral changes that can be sustained overtime. EssentialSteps® Coaching for Women If you are interested
- [How It Works](https://michellesegar.com/how-it-works/) - Women who work with me want to take ownership of their lives. They are ready to take themselves of of the back burner. My clients acknowledge that everything they've tried before hasn't worked long term, and recognize that if they are going to make changes that last - they better get smart and choose an
- [Is This You?](https://michellesegar.com/is-this-you/) - I help women in midlife who are tired of being beaten down by trying to lose weight, trying to be fit and trying to exercise. They are ready to step onto a new path, one that is nurturing instead of punishing. I work with smart women who know they need to learn a different approach
- [How EssentialSteps Helped Deb](https://michellesegar.com/testimonials/deb/) - “I took the program ten years ago in 1997, when I was 42 years old. When I called to learn more about the program (specifically the cost), I felt it was a bit beyond my budget at the time. I distinctly remember what Michelle said to me in response: “When you feel you are worth

## Categories

- [Motivation](https://michellesegar.com/category/motivation/)
- [Sustainble Behavior Change](https://michellesegar.com/category/sustainble-behavior-change/)
- [Lifestyle Behaviors](https://michellesegar.com/category/lifestyle-behaviors/)
- [Habits](https://michellesegar.com/category/habits/)
- [Mindset Reset](https://michellesegar.com/category/mindset-reset/)
- [Mental Flexibility](https://michellesegar.com/category/mental-flexibility/)

## Tags

- [2012 Olympic Games](https://michellesegar.com/tag/2012-olympic-games/)
- [Activity Tracking](https://michellesegar.com/tag/activity-tracking/)
- [Add new tag](https://michellesegar.com/tag/add-new-tag/)
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- [Apps](https://michellesegar.com/tag/apps/)
- [Barcelona Olympics](https://michellesegar.com/tag/barcelona-olympics/)
- [behavioral sustainability](https://michellesegar.com/tag/behavioral-sustainability/)
- [behaviorial change](https://michellesegar.com/tag/behaviorial-change/)
- [Branding](https://michellesegar.com/tag/branding/)
- [Colorado's destigmatizing fat campaign](https://michellesegar.com/tag/colorados-destigmatizing-fat-campaign/)
- [Compassion](https://michellesegar.com/tag/compassion/)
- [debunking exercise myths](https://michellesegar.com/tag/debunking-exercise-myths/)
- [Excavation](https://michellesegar.com/tag/excavation/)
- [Exercise](https://michellesegar.com/tag/exercise/)
- [Inspiration](https://michellesegar.com/tag/inspiration/)
- [Lasting Motivation](https://michellesegar.com/tag/lasting-motivation/)
- [Levi's](https://michellesegar.com/tag/levis/)
- [Michelle Segar](https://michellesegar.com/tag/michelle-segar/)
- [Mobile Health](https://michellesegar.com/tag/mobile-health/)
- [Olympic Torch](https://michellesegar.com/tag/olympic-torch/)
- [Olympics](https://michellesegar.com/tag/olympics/)
- [Oprah](https://michellesegar.com/tag/oprah/)
- [reasons](https://michellesegar.com/tag/reasons/)
- [Self-compassion](https://michellesegar.com/tag/self-compassion/)
- [self-regulation](https://michellesegar.com/tag/self-regulation/)
- [spring](https://michellesegar.com/tag/spring/)
- [Surgeon General Step It Up](https://michellesegar.com/tag/surgeon-general-step-it-up/)
- [sustainable behavior change](https://michellesegar.com/tag/sustainable-behavior-change/)
- [walking](https://michellesegar.com/tag/walking-2/)
- [Wearables](https://michellesegar.com/tag/wearables/)
- [whys](https://michellesegar.com/tag/whys/)
- [Permission](https://michellesegar.com/tag/permission/)
- [Motivation](https://michellesegar.com/tag/motivation/)
- [The Motivation MAP Summarize this table](https://michellesegar.com/tag/the-motivation-map-summarize-this-table/)
- [self-distance](https://michellesegar.com/tag/self-distance/)
- [press ⌘+Option+Z To learn about keyboard shortcuts](https://michellesegar.com/tag/press-⌘optionz-to-learn-about-keyboard-shortcuts/)
- [New Year's Permission Slip](https://michellesegar.com/tag/new-years-permission-slip/)
- [New Year's Resolutions](https://michellesegar.com/tag/new-years-resolutions/)
- [press ⌘slash](https://michellesegar.com/tag/press-⌘slash/)
- [unhabit](https://michellesegar.com/tag/unhabit/)
- [flexible habits](https://michellesegar.com/tag/flexible-habits/)
- [Ryan Rhodes research](https://michellesegar.com/tag/ryan-rhodes-research/)
- [context of habits](https://michellesegar.com/tag/context-of-habits/)
- [Habits](https://michellesegar.com/tag/habits/)
- [Habit formation](https://michellesegar.com/tag/habit-formation/)
- [flexibility](https://michellesegar.com/tag/flexibility/)
- [Routines](https://michellesegar.com/tag/routines/)
- [Tips to keep active](https://michellesegar.com/tag/tips-to-keep-active/)
- [winter exercise](https://michellesegar.com/tag/winter-exercise/)
- [physical activity](https://michellesegar.com/tag/physical-activity/)
- [winter physical activity](https://michellesegar.com/tag/winter-physical-activity/)
- [Lifestyle habits Flexible habits](https://michellesegar.com/tag/lifestyle-habits-flexible-habits/)
- [Persistence](https://michellesegar.com/tag/persistence/)
- [Robert Vallerand](https://michellesegar.com/tag/robert-vallerand/)
- [Lasting change](https://michellesegar.com/tag/lasting-change/)
- [Exercise Accountability](https://michellesegar.com/tag/exercise-accountability/)
- [accountability partner](https://michellesegar.com/tag/accountability-partner/)
- [Old Story of Behavior Change](https://michellesegar.com/tag/old-story-of-behavior-change/)
- [language Summarize this table](https://michellesegar.com/tag/language-summarize-this-table/)
- [relational motivation](https://michellesegar.com/tag/relational-motivation/)
- [Accoutability](https://michellesegar.com/tag/accoutability/)
- [Marie Kondo](https://michellesegar.com/tag/marie-kondo/)
- [Lifestyle change](https://michellesegar.com/tag/lifestyle-change/)
- [bandwidth](https://michellesegar.com/tag/bandwidth/)
- [self-determination theory](https://michellesegar.com/tag/self-determination-theory/)
- [Groundhog Day](https://michellesegar.com/tag/groundhog-day/)
- [Groundhog day for eating](https://michellesegar.com/tag/groundhog-day-for-eating/)
- [Groundhog day for exercise](https://michellesegar.com/tag/groundhog-day-for-exercise/)
- [exercise habits](https://michellesegar.com/tag/exercise-habits/)
- [habits are flawed](https://michellesegar.com/tag/habits-are-flawed/)
- [healthy eating habits](https://michellesegar.com/tag/healthy-eating-habits/)
- [sustainable behavior change strategies Turn on screen reader support To enable screen reader support](https://michellesegar.com/tag/sustainable-behavior-change-strategies-turn-on-screen-reader-support-to-enable-screen-reader-support/)
- [sustainable behavior change strategies Summarize this table](https://michellesegar.com/tag/sustainable-behavior-change-strategies-summarize-this-table/)
- [mindset re-set](https://michellesegar.com/tag/mindset-re-set/)
- [process vs. outcomes](https://michellesegar.com/tag/process-vs-outcomes/)
- [Behavior change goals](https://michellesegar.com/tag/behavior-change-goals/)
- [all-or-nothing thinking](https://michellesegar.com/tag/all-or-nothing-thinking/)
- [Behavior change advice](https://michellesegar.com/tag/behavior-change-advice/)
- [inititial change vs. sustainable change](https://michellesegar.com/tag/inititial-change-vs-sustainable-change/)
- [self-sabotage](https://michellesegar.com/tag/self-sabotage/)
- [Halloween](https://michellesegar.com/tag/halloween/)
- [Rebelling against change](https://michellesegar.com/tag/rebelling-against-change/)
- [How not to overindulge in candy on Halloween](https://michellesegar.com/tag/how-not-to-overindulge-in-candy-on-halloween/)
- [THE CANDY IS WRAPPED UP IN REBELLION](https://michellesegar.com/tag/the-candy-is-wrapped-up-in-rebellion/)
- [Meaning](https://michellesegar.com/tag/meaning/)
- [No Sweat](https://michellesegar.com/tag/no-sweat/)
- [Motivation Summarize this table](https://michellesegar.com/tag/motivation-summarize-this-table/)
- [Posts Michelles Blog 1.5.24 Posts Michelles Blog 1.5.24 100% 12 F17 Transforming exercise from a chore into a gift](https://michellesegar.com/tag/posts-michelles-blog-1-5-24-posts-michelles-blog-1-5-24-100-12-f17-transforming-exercise-from-a-chore-into-a-gift/)
- [Awareness](https://michellesegar.com/tag/awareness/)
- [Motivation MAPS](https://michellesegar.com/tag/motivation-maps/)
- [Strategy](https://michellesegar.com/tag/strategy/)
- [Transforming exercise from a chore into a gift](https://michellesegar.com/tag/transforming-exercise-from-a-chore-into-a-gift/)
- [Motivation Turn on screen reader support To enable screen reader support](https://michellesegar.com/tag/motivation-turn-on-screen-reader-support-to-enable-screen-reader-support/)
- [framing](https://michellesegar.com/tag/framing/)
- [Growth mindset](https://michellesegar.com/tag/growth-mindset/)
- [The POP Decision Tool](https://michellesegar.com/tag/the-pop-decision-tool/)
- [mindset](https://michellesegar.com/tag/mindset/)
- [sustainable behavior](https://michellesegar.com/tag/sustainable-behavior/)
- [stopping cycles of starting and stopping](https://michellesegar.com/tag/stopping-cycles-of-starting-and-stopping/)
- [Open up your options and play](https://michellesegar.com/tag/open-up-your-options-and-play/)
- [behavioral resilience overcoming barriers to sustainable change](https://michellesegar.com/tag/behavioral-resilience-overcoming-barriers-to-sustainable-change/)
- [and Pick The Joy Choice Summarize this table](https://michellesegar.com/tag/and-pick-the-joy-choice-summarize-this-table/)
- [Pause](https://michellesegar.com/tag/pause/)
- [Employee well-being](https://michellesegar.com/tag/employee-well-being/)
- [Leaders support self-care](https://michellesegar.com/tag/leaders-support-self-care/)
- [Next Big Idea Club](https://michellesegar.com/tag/next-big-idea-club/)
- [The Joy Choice](https://michellesegar.com/tag/the-joy-choice/)
- [do something instead of nothing. Summarize this table](https://michellesegar.com/tag/do-something-instead-of-nothing-summarize-this-table/)
- [The Joy Choice: A New Science-Based Strategy to Create Lasting Changes in Eating and Exercise](https://michellesegar.com/tag/the-joy-choice-a-new-science-based-strategy-to-create-lasting-changes-in-eating-and-exercise/)
- [dynamic coping flexible habits](https://michellesegar.com/tag/dynamic-coping-flexible-habits/)
- [behavioral resilience](https://michellesegar.com/tag/behavioral-resilience/)
- [National Stress Awareness Month](https://michellesegar.com/tag/national-stress-awareness-month/)
- [dynamic coping](https://michellesegar.com/tag/dynamic-coping/)
- [New Story of Behavior Change](https://michellesegar.com/tag/new-story-of-behavior-change/)
- [Decision TRAPs](https://michellesegar.com/tag/decision-traps/)
- [the affective-reflective theory (ART) of physical inactivity and exercise by Rolf Brand and Panteleimon Ekkakakis](https://michellesegar.com/tag/the-affective-reflective-theory-art-of-physical-inactivity-and-exercise-by-rolf-brand-and-panteleimon-ekkakakis/)
- [Lawrence Barselou](https://michellesegar.com/tag/lawrence-barselou/)
- [the grounded-cognition theory of desire by Esther Papies](https://michellesegar.com/tag/the-grounded-cognition-theory-of-desire-by-esther-papies/)
- [Exercise decision-making](https://michellesegar.com/tag/exercise-decision-making/)
- [eating decision-making](https://michellesegar.com/tag/eating-decision-making/)
- [and Dorottya Rusz.](https://michellesegar.com/tag/and-dorottya-rusz/)
- [Eating and Exercise ARE Different from Other Behavioral Changes and Need Different Strategies](https://michellesegar.com/tag/eating-and-exercise-are-different-from-other-behavioral-changes-and-need-different-strategies/)
- [precision behavior change](https://michellesegar.com/tag/precision-behavior-change/)
- [sustainable behavior change in the real world](https://michellesegar.com/tag/sustainable-behavior-change-in-the-real-world/)
- [behavior change](https://michellesegar.com/tag/behavior-change/)
- [Lasting lifestyle change is possible in the real world](https://michellesegar.com/tag/lasting-lifestyle-change-is-possible-in-the-real-world/)
- [sustainable changes in lifestyle medicine Summarize this table](https://michellesegar.com/tag/sustainable-changes-in-lifestyle-medicine-summarize-this-table/)
- [Boost Your Resilience This Holiday Season](https://michellesegar.com/tag/boost-your-resilience-this-holiday-season/)
- [Give myself permission](https://michellesegar.com/tag/give-myself-permission/)
- [inner flexibility](https://michellesegar.com/tag/inner-flexibility/)
- [stay healthy during the holidays](https://michellesegar.com/tag/stay-healthy-during-the-holidays/)
- [designing sustainable behavior change](https://michellesegar.com/tag/designing-sustainable-behavior-change/)
- [Designing sustainable change for patients](https://michellesegar.com/tag/designing-sustainable-change-for-patients/)
- [experts in sustainable behavior change](https://michellesegar.com/tag/experts-in-sustainable-behavior-change/)
- [sustainable lifestyle changes](https://michellesegar.com/tag/sustainable-lifestyle-changes/)
- [the middle priority](https://michellesegar.com/tag/the-middle-priority/)
- [designing sustainable change](https://michellesegar.com/tag/designing-sustainable-change/)
- [flexible habits Summarize this table](https://michellesegar.com/tag/flexible-habits-summarize-this-table/)
- [affect and exercise Summarize this table](https://michellesegar.com/tag/affect-and-exercise-summarize-this-table/)
- [Exercise to lose weight](https://michellesegar.com/tag/exercise-to-lose-weight/)
- [stop exercising to lose weight](https://michellesegar.com/tag/stop-exercising-to-lose-weight/)
- [Sticky New Year's Resolutions](https://michellesegar.com/tag/sticky-new-years-resolutions/)
- [New Year’s Resolutions That Stick!](https://michellesegar.com/tag/new-years-resolutions-that-stick/)
- [Lasting lifestyle changes](https://michellesegar.com/tag/lasting-lifestyle-changes/)
- [Well-being](https://michellesegar.com/tag/well-being/)
- [lifestyle behaviors Summarize this table](https://michellesegar.com/tag/lifestyle-behaviors-summarize-this-table/)
- [and Fitness: Supporting Sustainable Behavior Change](https://michellesegar.com/tag/and-fitness-supporting-sustainable-behavior-change/)
- [lifestyle behaviors Turn on screen reader support To enable screen reader support](https://michellesegar.com/tag/lifestyle-behaviors-turn-on-screen-reader-support-to-enable-screen-reader-support/)
- [designing sustainable exercise](https://michellesegar.com/tag/designing-sustainable-exercise/)
- [MAPS to a Lifetime of Motivation](https://michellesegar.com/tag/maps-to-a-lifetime-of-motivation/)
- [experts in sustainable behavior change Summarize this table](https://michellesegar.com/tag/experts-in-sustainable-behavior-change-summarize-this-table/)
- [experts in sustainable behavior change Turn on screen reader support To enable screen reader support](https://michellesegar.com/tag/experts-in-sustainable-behavior-change-turn-on-screen-reader-support-to-enable-screen-reader-support/)
- [patient motivation Summarize this table](https://michellesegar.com/tag/patient-motivation-summarize-this-table/)
- [Low Intensity Exercise Increases Motivation for Patients and People](https://michellesegar.com/tag/low-intensity-exercise-increases-motivation-for-patients-and-people/)
- [Low Intensity Exercise Increases Motivation for Patients](https://michellesegar.com/tag/low-intensity-exercise-increases-motivation-for-patients/)
- [women and motivation](https://michellesegar.com/tag/women-and-motivation/)
- [Midlife women and exercise motivation Summarize this table](https://michellesegar.com/tag/midlife-women-and-exercise-motivation-summarize-this-table/)