In her new book, No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness (AMACOM 2015), leading motivation researcher Miclelle Segar, PhD, explains the science and method for helping people rebrand exercise to keep themselves motivated. Segar shared the following evidence-based tips for fitness professionals with IDEA Fitness Journal:

  • Help people focus on the immediate ways exercise can enhance their daily lives rather than emphasizing future benefits like better health. Immediate rewards are more motivating.
  • Encourage people to exercise in ways that feel good to them. Neuroscience shows that people continue to want what they like.
  • Teach people that consistency is more important than perfection. Learning how to exercise even when life throws a curve ball is important for lifelong maintenance.

Segar directs the Sport, Health, and Activity Research and Policy Center at the University of Michigan, Ann Arbor.

To learn more about her research and her book, go to