No Sweat

How the Simple Science of Motivation Can Bring You a Lifetime of Fitness
Erscheinungsjahr 2015
ISBN: 978-0-8144-3485-7
Verlag: AMACOM

Buch, Englisch, 272 Seiten, Format (B × H): 152 mm x 229 mm, Gewicht: 449 g

We start out with the best intentions. We’re going to exercise more and get in shape! Then five days a week at the gym turns into two.then becomes none. We hit the snooze button and skip the morning run.We really do want to be healthy and fit, but we’re over whelmed and overextended - and exercise feels like another chore to complete. Is it any wonder we don’t stick with it?Behavior expert Michelle Segar has devoted her career to the science of motivation. In No Sweat, she reveals that while “better health” or “weight loss” sound like strong incentives, human beings are hardwired to choose immediate gratification over delayed benefits. In other words, we’re not going to exercise unless it makes us happy right now.So what’s the solution? To achieve lasting fitness, we have to change our minds - before we can change our bodies. In No Sweat, Segar shows us how. Translating twenty years of research on exercise and motivation into a simple four-point program, she helps readers broaden their definition of exercise, find plea -sure in physical activity, and discover realistic ways to fit it into their lives. Activities we enjoy, we repeat - making this evidence-based system more sustainable in the long run than a regimen of intense workouts. Even if we don’t sweat, we really benefit.The success of the clients Segar has coached testifies to the power of her program. Their stories punctuate the book, entertaining and emboldening readers to break the cycle of exercise failure once and for all. Complete with work sheets, tips, and techniques, get ting in shape has never been so easy - or so much fun.

Autoren/Hrsg.

Segar, Michelle

Fachgebiete

• Sozialwissenschaften Sport | Tourismus | Freizeit Sport Sport, Sportwissenschaft: Allgemeines

Inhaltsverzeichnis

Contents List of Figures Preface Acknowledgments A Note to Health Professionals Chapter 1. It's Not About the Sweat The Health and Fitness Message Isn't Working Doing What You Enjoy Is a Better Motivator for Exercising--and It Works An Individualized Program That Changes Lives Your MAPS and How to Use Them It's Your Move The Takeaways Part I. Meaning Chapter 2. Escaping the Vicious Cycle of Failure What Does Exercise Mean to You? The Vicious Cycle of Failure Why We Choose the Wrong Reasons for Exercising Escaping Your Personal Vicious Cycle of Failure Do You Just Need More Willpower? The Takeaways Chapter 3. Motivation from the Inside Out Our Past Experience with Exercise Builds Our Meanings Self-Determination Theory Supports the Benefits of Owning Our Choices Take Ownership of Your Exercise Framing Is Everything: The "Work or Fun" Study The Why: The Foundation of Sustainable Behavior Change How Our Whys Influence Even How Much We Eat Muddying the Waters: More Motives Are Not More Motivating The Takeaways Part II. Awareness Chapter 4. Exorcising Exercise Body Shaping and Weight Loss Whys Guide Us to Work Out in Ways We Don't Like To Feel or Not to Feel? Feelings Trump Function High-Intensity Exercise Feels Bad to a Lot of Folks Ignoring Your Body Undermines Your Goals How Autonomy Can Change Your Experience The Relationship Between Enjoying Exercise and Losing and Maintaining Weight Illuminating Invisible Chains How to Exorcise Exercise The Takeaways Chapter 5. Count Everything and Choose to Move! What "Counts" Is Different from What You Think The Misunderstood Ten-Minute Rule Sitting May Be Bad for Your Health To Sweat or Not to Sweat? Moving Away from the Medical Model of Exercise Everything Counts: A Better Message to Motivate More Movement Understanding That "Everything Counts" Is a Bridge to Consistency It All Adds Up A Treasure Hunt: Discovering Hidden Opportunities to Move The Takeaways Chapter 6. From a Chore to a Gift Reframing: From the Wrong Why to the Right Why Many Right Whys: Regular Physical Activity Is an Elixir of Life Why Isn't "To Be Healthy" a Right Why? Reward Substitution Is a Very Strategic Move The Successful Cycle of Motivation Listen to Your Body's Messages and Do What You Like Wanting and Liking: The Neuroscience of Reward Men and Women Might Benefit from Different Experiences "Gift" Yourself with Movement Any and Every Way You Can Let the Games Begin! Discovering the Gifts of Movement in Your Life Could Walking Be Your Way? The Takeaways Part III. Permission Chapter 7. Permission to Prioritize Self-Care Does Your Mindset Have Your Best Interests in Mind? Caretakeritis Is Not Good for Anyone's Health Are Your Paying Attention to Your Body's Distress Signals? Seeing Through the "I Don't Have Time" Smoke Screen Your Daily Self-Care Needs Give Yourself Permission to Stop Following Shoulds Your Brain Can Change, and So Can Your Mindset Permission Is the Gateway to Prioritizing Your Self-Care If You're Not Ready, Pretend You Are The Takeaways Chapter 8. What Sustains Us, We Sustain You Are the Energy Center of Your Life The Amazing Paradox of Self-Care: Giving to Yourself Means Giving More to Others Alchemy: The Gift of Physical Movement Becomes Essential Fuel for What Matters Most The Sustainable Cycle of Self-Care What Sustains Us, We Sustain Positive Emotions Help Us Build Better Lives What Do I Need Right Now? The Conundrum: Which Self-Care Activity Do You Choose? The Takeaways Part IV. Strategy Chapter 9. Six Big Ideas for Lifelong Sustainability Big Idea #1: Use Learning Goals to Get Intrinsic Motivation, Persistence, and Resilience Big Idea #2: Begin with the End in Mind Big Idea #3: Use Sustainable Self-Care as an Essential Strategy for Well-Being Big Idea #4: Integrate One New Behavior at a Time Big Idea #5: Strengthen the Core--Build Consistency Before Quantity Big Idea #6: Bring Your Learning to Life The Takeaways Chapter 10. Sustainability Training Negotiating the Reality of Our Complex and Busy Lives The Lynchpin of Sustainability: Self-Regulation and Negotiation Sustainability Training for Life Become a Skilled Self-Care Negotiator Make a Self-Care Negotiation Plan Phase 1. Planning and Previewing Phase 2. Negotiation in Action Phase 3. Nonjudgmental Evaluation and Recalibration The Takeaways Epilogue: Changing Your Beliefs, Changing Your Behavior, Changing Your Life Stephanie's Story: MAPS in Real Life The Learning Process Never Ends Your Journey Continues Endnotes Index About the Author

Über Autor(innen)

Michelle Segar is a behavioral sustainability scientist and Director of the Sport, Health, & Activity Research and Policy (SHARP) Center at the University of Michigan. She holds a Ph.D. in Psychology and Master's degrees in Health Behavior and Kinesiology.