Summary of No Sweat

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

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No Sweat book summary
To change your behavior – including adding exercise to your routine – set goals based on motives that align with your sense of self.


9 Overall

9 Applicability

9 Innovation

10 Style


Most people start an exercise program to lose weight, gain energy and enjoy better health. And most people quit not long after they start. A better approach is to find your motivation and set goals for your health and for daily, fun movement that align with your sense of self. Behavioral scientist, researcher and coach Michelle Segar explains how to set up an exercise and wellness regime based on her “MAPS program” of “meaning, awareness, permission and strategy.” An expert on sustaining long-term motivation, she urges you to take on an informal, fun activity, such as walking or dancing, that you enjoy. getAbstract recommends her manual – the 2015 USA Best Book Awards’ top diet-exercise book – to anyone who wants to get and stay healthy.

In this summary, you will learn

  • How to motivate yourself to stay physically active over the long term;
  • What steps make up the “successful cycle of motivation;” and
  • What you can accomplish with the “MAPS program” of “meaning, awareness, permission and strategy.”


Emotion trumps logic. This is true for all areas of self-improvement. The goals of getting more exercise, losing weight and improving their health may briefly rev people up, but they fail to motivate anyone over an extended period. Motivating people to start diets or exercise...
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About the Author

Motivation scientist Michelle Segar, PhD, directs the Sport, Health and Activity Research and Policy (SHARP) Center at the University of Michigan and chairs the US National Physical Activity Plan’s Communications Committee.

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