📖 No Sweat

How the Simple Science of Motivation Can Bring You a Lifetime of Fitness by Michelle Segar

April 24, 2025

“I wrote this book to help you understand the science-based reasons why it’s not your fault that you’ve failed to stick with exercise and other health-related behaviors, as well as to give you a new, simple framework for sustainable success.”

— Michelle Segar, No Sweat

What if exercise felt like a treat instead of a chore?

In No Sweat, Michelle Segar flips the script on fitness, showing us how to build lasting habits by focusing on joy and meaning—not guilt or obligation. This isn’t about grinding through workouts; it’s about redefining movement as something that fits your life and fuels your happiness.

SMARTEST TAKEAWAYS
How to Make Exercise Stick

1️⃣ Forget “Should”: Stop forcing yourself to do workouts you dread. Instead, choose activities that genuinely bring you joy—whether it’s dancing, hiking, or playing with your kids.

2️⃣ Start Small, Stay Consistent: Big goals can feel overwhelming. Start with bite-sized steps, like walking for 10 minutes or stretching while watching TV. Small wins build momentum!

3️⃣ Tie Movement to Meaning: Exercise isn’t just about physical health—it’s about emotional well-being. Connect movement to what matters most in your life, like reducing stress or boosting energy for family time.

Dr. Michelle Segar is an award-winning researcher at University of Michigan

INSIGHTFUL EXAMPLE
Reframing “Exercise”

Michelle Segar shares the story of Sandy, a client who struggled to stick to traditional gym routines. Sandy found the elliptical trainer boring and dismissed walking outside as “not counting as exercise.” Segar challenged this belief, asking why even small activities, like dancing to a favorite song or walking for two minutes, couldn’t be considered exercise. By reframing movement as something flexible and enjoyable, Sandy was able to embrace activities she genuinely liked—leading to a more sustainable and rewarding relationship with physical activity

BOOK FACTS
No Sweat

  • First Published: June 10, 2015

  • Print length: 272 pages

  • Listening length: 7:09

  • Ratings: 4.3 Amazon, 3.6 Goodreads

WORTH WATCHING
5 Big Ideas from the Book

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