No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness

Discover why every step matters and how to turn small movements into lifelong vitality

Michelle Segar

2015

7 Key Insights

About This Book

Break free from endless diets and punishing workouts with a fresh approach that puts you in charge of your own self-care. You’ll uncover why most fitness plans fail and learn to transform exercise from a chore into an energizing gift. Through simple reframes, everyday movement “snacks,” and proven negotiation techniques, you’ll navigate any schedule or curveball without guilt. Rediscover what truly motivates you, boost your mood and energy every day, and build resilience for life’s challenges. This guide makes lasting fitness effortless, enjoyable, and uniquely yours.

About the Author

Michelle Segar, Ph.D., is a renowned psychologist and behavioral scientist who has spent two decades helping people and organizations unlock sustainable motivation for healthy living. A University of Michigan graduate, she has advised Fortune 500 companies, published in top journals, and been featured by the New York Times and NIH. Michelle combines rigorous science with empathetic coaching to create simple, actionable tools that empower busy individuals to prioritize self-care, boost energy, and thrive.

Biggest Takeaway

By following these science‐backed methods, you’ll feel more energized, calmer, and sharper each day. You’ll slip in quick movement moments that count, reduce stress, and sleep better. Guilt and burnout will fade as you learn to balance self-care with your most important roles. You’ll gain clear if‐then plans to handle surprises, self-compassion skills to turn setbacks into fuel, and strategies to sustain activity for years. Expect improved confidence, steadier progress toward your goals, and deeper well‐being that powers your best life.

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