Podcast appearances and mentions of joy choice

Happy New Year! We're regrouping over here and thought this would be a better time than ever to revisit this episode with Dr. Michelle Segar. It's all about giving ourselves some grace when it comes to the pressures of a New Year. Michelle Segar is an award-winning lifestyle coach and sustainable behavior change researcher at the University of Michigan. She has pioneered methods to create sustainable, healthy behavioral change. Her book "The Joy Choice" was named one of The Best Health Books by the Washington Post and it challenges the habit paradigm with evidence from emerging science and her decades of coaching individuals on creating sustainable behavioral change. This episode is brought to you by YNAB, Branch Basics, Noom, Quip and Ovii. Listeners of With Whit can claim an exclusive three-month free trial, with no credit card required at www.YNAB.com/WITHWHITGet 15% off Branch Basics with the code WITHWHIT15 at https://BranchBasics.com/WITHWHIT15 #branchbasicspodStay focused on what's important to you with Noom's psychology and biology based approach. Sign up for your trial today at Noom.comJust for listeners of With Whit, get 20% off sitewide and a FREE travel case and countertop stand at GETQUIP.com/WITHWHITOwn your health and join the growing community of women with PCOS reclaiming their health today. Head to Ovii.com/WITHWHIT to learn more and start your journey.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

About Michelle:Michelle is an award-winning, NIH-funded researcher at the University of Michigan with thirty years studying how to help people change their healthy behavior in sustainable ways.Her work focuses on how to adopt physical activity and other lifestyle behaviors in ways that can be sustained within the unpredictability of the real world - and her client list includes Kaiser Permanente, The Permanente Medical Group, Business Group on Health, Walmart, WW, and Anytime Fitness. Michelle's research on creating sustainable change is recognized as uniquely pragmatic for real-world applications. Her advice is sought for prominent initiatives, including the World Health Organization's expert group on the Global Action Plan on Physical Activity and she was selected to be the inaugural chair of the United States National Physical Activity Plan's Communication Committee. She has also written two critically acclaimed books about how to support lasting changes in lifestyle behaviors, No Sweat and The Joy Choice.Michelle has a doctorate in Psychology (PhD), master's degrees in Health Behavior/Health Education (MPH) and Kinesiology (MS) from the University of Michigan and she is a Fellow of the Society of Behavioral Medicine. Michelle's decades of academic research combined with her real-world coaching offers her a comprehensive perspective and permits her to create and scale engaging and practical sustainable-change systems for digital health and patient counseling. Michelle speaks around the world, trains clinicians in easy-to-use sustainable-change methods, and is frequently interviewed in major media outlets including The New York Times, NPR, The Atlantic, Forbes, The Wall Street Journal, The Washington Post, Prevention, Real Simple, and TIME. She ran with the Olympic Torch at the 1992 Olympic Games in Barcelona. Links:Connect with Michelle at her website, MichelleSegar.com, or LinkedIn at https://www.linkedin.com/in/michellelsegar/

Dr. Michelle Segar is an NIH-funded researcher at the University of Michigan. She's also a best-selling author and health coach. She's spent close to thirty years studying how to create sustainable changes and healthy behaviors that can survive the complexity and unpredictability of the real world.In this episode, Monica talks with Dr. Segar about her newest book, The Joy Choice, as well as her 3-step process for staying on track even when life goes off the rails.HighlightsWhy it is hard to follow through on our best intentionsHow research on ADHD has influenced behavior changeThe concept of Goal ShieldingHow working memory affects our behaviors and how we can leverage itMichelle's "POP" 3-step process and why play is such an important aspect of itMentionedThe Joy Choice, by Michelle SegarMichelleSegar.com Interested in having Monica present at your next live or virtual event?  Learn more. ★ Support this podcast ★

Hey! In this podcast episode, I talk about using the marble mentality in replacement of traditional habit advice. TIMELINE 00:00 Intro 02:23 The Marble Mentality Explained 03:29 Flexible Habits 05:00 Implementing the Marble Mentality 05:27 Reccs of the week RECCS OF THE WEEK ✨ The Intention App: https://www.theintentionapp.com/✨ The Joy Choice: https://amzn.to/3Y2vVomSHOP ✨ How to *Finally* Make Lasting Changes in Exercise and Eating with Michelle Segar [Episode 1]: https://podcasts.apple.com/us/podcast/how-to-finally-make-lasting-changes-in-exercise-and/id1720890847?i=1000638711781 ✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠⁠⁠https://www.theintentionapp.com/⁠⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ ⁠https://muchelleb.com.au/the-life-map-25 CONNECT WITH ME

In this enlightening episode of The Health Feast, Dr. Rak and Po sit down with Dr. Michelle Segar, a leading expert in health behavior and motivation from the University of Michigan. Dr. Segar's extensive research has revolutionized the way we approach exercise and self-care, emphasizing sustainable practices that fit into the unpredictability of everyday life. From her advisory roles with global health organizations to her transformative books, "No Sweat" and "The Joy Choice," Dr. Segar offers invaluable insights into creating lasting motivation and participation in physical activity. Dr. Rak and Po delve deep into topics such as the importance of rebranding exercise as a joyful activity, the pitfalls of traditional motivators, and the innovative concept of the "Joy Choice" which combats all-or-nothing thinking. Dr. Segar also shares her expertise on the psychological aspects of motivation, the impact of societal structures on health behaviors, and practical strategies for implementing sustainable change in healthcare and daily routines. Whether you're looking to redefine your relationship with exercise, seeking strategies for maintaining healthy habits, or simply interested in the science behind motivation, this conversation with Dr. Michelle Segar is packed with transformative insights and practical advice. Discover how Dr. Rak, Po, and Dr. Segar explore ways to embrace flexibility, overcome setbacks, and integrate joy into the journey toward health and well-being. Timestamps: [00:10:01] Exercise and Behavior Change [00:13:19] Origin story and motivation. [00:16:51] Embracing life's ebb and flow. [00:22:52] Values and decision-making. [00:27:25] The joy of flexible choices. [00:29:19] The struggle with weight loss. [00:33:03] Sustainable behavior change. [00:40:20] Marketing strategies and consumer behavior. [00:41:23] Exercise prescription in healthcare. [00:46:59] Implementing change in healthcare. [00:50:01] Overcoming setbacks in fitness. [00:55:28] Exercise sustainability insights. [00:58:22] Inherent deficiency in healthcare. [01:01:38] Something is better than nothing. [01:06:15] Shifting mindset towards movement. [01:12:15] The joy choice. [01:13:19] Flexibility in daily routines. Books and Publications Mentioned: No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness  The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise Online Platforms: Dr. Michelle Segar's website Guest Bio Dr. Michelle Segar, PhD, MPH, MS, is a distinguished behavioral sustainability scientist at the University of Michigan, celebrated for her innovative research into how we can adopt and sustain exercise and self-care behaviors in the face of life's inevitable unpredictability. With over thirty years of experience, Dr. Segar's work stands out for its practical applications in the real world, earning her collaborations with esteemed organizations such as Kaiser Permanente, Walmart, WW (formerly Weight Watchers), Anytime Fitness, Adidas, and the Business Group on Health. Her pioneering research has led to the development of strategies that significantly depart from traditional approaches, focusing instead on how to cultivate a daily motivation for physical activity that endures. This research has not only garnered the attention of major global health initiatives, including the World Health Organization and The Surgeon General's Call to Action to Promote Walking and Walkable Communities, but has also established Dr. Segar as a leading voice in the field. Dr. Segar's practical wisdom is encapsulated in her bestselling books, "No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness" and "The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise." These works provide a fresh perspective on overcoming the all-or-nothing mindset and making sustainable health behaviors a feasible part of daily life. An acclaimed keynote speaker and trainer, Dr. Segar has developed a certification program for professionals based on her transformative system, which reconfigures people's internal narratives about exercise and motivation. Her expertise is frequently sought by major media outlets, including The New York Times, NPR, The Atlantic, Forbes, and The Wall Street Journal, among others, for her ability to translate complex behavioral science into accessible, actionable advice. With a unique blend of academic research and real-world coaching experience, Dr. Segar holds a PhD in Psychology, MPH in Health Behavior/Health Education, and MS in Kinesiology from the University of Michigan. She is also a Fellow with the Society of Behavioral Medicine. A fun fact about Dr. Segar: she had the honor of running with the Olympic Torch at the 1992 Barcelona Olympics, symbolizing her commitment to health, motivation, and the pursuit of excellence. Follow @thehealthfeast on IG and YT for more. The Health Feast is available where you get podcasts and thehealthfeast.com. Have a question or comment for Dr. Rak and Po? You can submit them on our website https://www.thehealthfeast.com  - Level up your health journey! Learn how to work with Dr. Rak 1:1 or join a health coaching Tribe for a transformative health journey. Limited spots available! Visit us at https://www.rakyourlife.com. - Elevate your Mondays! Elevate your week with Reflection, Awareness, and Kindness. Subscribe to RAK ON for weekly inspiration: https://rakyourlife.substack.com/about Disclaimer: The Health Feast is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. As with any changes affecting your health, we recommend and encourage you to consult your medical doctor or other qualified healthcare professionals before making lifestyle changes. The opinions expressed are our own and do not necessarily reflect the views of our employers.

Dr Michelle Segar is an award winning NIH funded researcher with at the University of Michigan with 3 decades of experience in helping people adopt healthy behaviours in a way that matches the complexity, the messiness and the unpredictability of everyday life. She is also the author of The Joy Choice, named as one of the best health books of 2022 by the Washington Post. In this episode we talk about the power of habits and the propensity of real life and its every day demands, to get in the way of our best laid plans to create new habits and adopt new behaviours. Expect to learn what a 'habiter' is and expect to learn what 'unhabiting' is. We learn about motivation and how we can harness it. Expect to hear about habit friction and what that is. We also discover what the three key decision disruptors that get in the way of habit formation are. We find out why Dr Segar doesnt like the term accountability when it comes to adopting new behaviours. And we discover the impact that guilt has when we fall short of our own expectations. There is really so very much that we discuss in this conversation and it is a real eye opener for anyone considering adopting a healthy fitness regime this new year, but in truth Dr Segar's thoughts, experience an insights on habits and behaviour change can really be applied to any field not just health and physical fitness. Check out Dr Segar's book and her research >> https://michellesegar.com/

Episode 100: Celebrating a Journey of Inspiring Insights and Life-Changing Quotes If I had a dollar for every time I thought about or referenced something one of my podcast guests said, I'd be a very rich woman. Over the course of this podcast, I've had the privilege of meeting and learning from some truly incredible humans, and today, I'm thrilled to celebrate them by sharing some of my favorite moments and quotes with you. Buckle up, because this is going to be a fun one! In this special episode, we'll dive into the heart of our conversations, unpacking some of the most impactful topics and quotes that have stuck with me, and you, over these 100 episodes. Join Our Upcoming Workshop! Sign up to join today! What to Expect in this Interview First up, we'll explore the nuanced world of weight and health with some key quotes from the wonderful Jenn Radke of the Fat Girl Book Club podcast and Marie-Pier from The Balanced Dietitian. Their insights shed light on the importance of understanding the complexities of body weight and health without judgment or oversimplification. Next, we'll jump into the complex (and yet also simple) realm of Intuitive Eating. Samantha Barash and Dr. Kim Daniels will share their wisdom, breaking down what Intuitive Eating truly is and what it isn't. You'll discover when it works wonders and why it might not be the right approach for everyone. In the section on challenging the status quo, we'll hear diverse perspectives on courageously questioning the norms and biases in research. Dr. Michelle Segar, the author of No Sweat and The Joy Choice, will share her process with what it took to share her groundbreaking work that challenged ideas what "counts" for exercise. Then, Dalia Kinsey, the author of Decolonizing Wellness, will shed light on the ways research often overlooks the experiences of marginalized folks, particularly people of color. My personal favorite topic comes next – navigating the nuance of eating and weight concerns. You won't want to miss the profound insights shared by my guests on how to approach this field both as individuals and professionals. It's a transformative section that will enrich your understanding and practice. We have a star-studded lineup of guests that you'll get to hear from in this section: Dr. Jillian Murphy will kick things off, and her interview impacted me so deeply that I've already played it twice on the podcast before today. Shadoe Ball will share her personal story about the challenges of implementing Intuitive Eating, providing a relatable and eye-opening perspective. Amy Braden opens up about her journey through weight-inclusive care and Intuitive Eating, following her decision to pursue weight loss surgery. Jessi Holden, MS, RD, will discuss why she advises her Intuitive Eating clients to sometimes unfollow Intuitive Eating social media accounts, sparking an intriguing conversation. Dr. Yami of The Veggie Doctor Radio will engage in thought-provoking discussions about food addiction, vegan diets, and navigating the worlds of Intuitive Eating/Health at Every Size and Whole Food Plant-Based living. Dr. Robyn Pashby will share her perspective on the term "obesity" and how it can be used to reduce weight bias, rather than perpetuate it. Racheal Rickabaugh will take us through her experiences with an obesity medicine doctor, leading to a profound turning point in her health journey. Last but not least, we'll hear from Dr. Adia Gooden, who will share insights into achieving unconditional self-worth and navigating the path to personal growth. This interview is packed with valuable wisdom, so get ready to be inspired and uplifted! Many of these conversations have stuck with me, and I still find myself revisiting them when needed. So, join me as we celebrate the incredible journey of 100 episodes and the lasting impact these guests have made in the lives of me and countless listeners.

Too often, women's approach to fitness is driven by weight loss goals, and is it any wonder this isn't a sustainable and healthy mindset? Michelle Segar, award-winning health researcher and author of ‘The Joy Choice' helps unpack the ways women can redefine our approach to fitness, with a focus on self-care rather than punishment. Learn more about your ad choices. Visit megaphone.fm/adchoices

Context heavily influences our behavior (regular listeners of the show know our “context matters” mantra well!). Sometimes, because of what life throws at us, we have to re-evaluate our options. The best choice isn't always the perfect choice. For instance, in an ideal world, we might be planning a 5 mile run after work. But instead we need to collect our sick child from school early and have to settle for a 2 mile run on the treadmill in the basement, or some dancing in the kitchen while we unload the dishwasher. It's the perfect, imperfect choice, or what our guest, Michelle Segar calls The Joy Choice. Michelle Segar PhD is an award-winning lifestyle coach and sustainable behavior change researcher at the University of Michigan. For nearly three decades, she has pioneered methods to create sustainable healthy behavior change that are being used to boost patient health, employee well-being, and gym membership retention. “My approach to creating sustainable change is fundamentally grounded in changing the people's mindsets.” ~ Michelle Segar PhD In this episode, we are lucky enough to talk to Michelle about her new book, “The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise”. We discuss why Michelle steers away from habits as a way of framing behavior change, the role of the executive function, and of course, how music influences her life.   Topics (3:20) Welcome and speed round questions. (7:31) Why we all need to find The Joy Choice. (14:26) Why do we beat ourselves up about missing exercise and diet goals? (17:35) How our identity can motivate our behavior change. (20:22) The shortcomings of the habit loop. (25:10) The role of the executive function in our decision making. (30:45) To what degree do mindsets, belief systems and branding play? (35:58) How the TRAP and POP models help us with selecting The Joy Choice. (43:36) How Michelle finds joy in music. (48:02) Grooving Session with Kurt and Tim on The Joy Choice.   © 2023 Behavioral Grooves   Links Michelle Segar: https://michellesegar.com/  Michelle on LinkedIn: https://www.linkedin.com/in/michellelsegar/ Michelle on Twitter: @MichelleSegar   “The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise”: https://amzn.to/3GTve6m  It's Time to Unhabit and Think Critically About Whether Habit Formation Has Been Over Valued as a Behavior Change Strategy Within Health Promotion: https://journals.sagepub.com/doi/full/10.1177/08901171221125326f  Episode 277, No Regrets? Really? Why Regrets Actually Bring Us Hope | Daniel H. Pink: https://behavioralgrooves.com/episode/why-regrets-bring-us-hope/   Episode 327, A Proven Way Expectations Can Unlock A More Positive Life | David Robson: https://behavioralgrooves.com/episode/why-regrets-bring-us-hope/  Episode 307, Groove Track | Mind Over Milkshakes: Why Expectations Matter A Lot: https://behavioralgrooves.com/episode/mind-over-milkshakes-groove-track/ Zingermans in Ann Arbor, MI: https://www.zingermansdeli.com/  Musical Links  Earth, wind and fire “September”: https://www.youtube.com/watch?v=Gs069dndIYk   

It's a new year, and we are all trying to form new habits and routines. However, we must remember to give ourselves grace and allow for flexibility because success arises within variations of our goals. Michelle Segar is an award-winning lifestyle coach and sustainable behavior change researcher at the University of Michigan. For nearly three decades, she has pioneered methods to create sustainable, healthy behavior change. We discussed what it means to be an unhabitor, decision disruptions, and her thoughts on New Year's Resolutions. She is an advisor to leading global organizations and frequently interviewed in major media outlets like The New York Times, NPR, and The Wall Street Journal. Her latest book, "The Joy Choice" was named one of the Best Health Books by the Washington Post. It challenges the habit paradigm with startling evidence from emerging science and her decades of coaching individuals on creating sustainable behavior change.    Produced by Dear Media

1. How can having conscious awareness of our thoughts related to eating well and exercise enable us to make different choices? 2. What is a motivation bubble and how can it lead to lasting changes in behavior? 3. How the “POP” decision tool works and strategically guides attention from decision traps and leads to making the Joy Choice! “The Joy Choice is the perfect imperfect option that let's us do something instead of nothing and harmonizes exercise and eating within our full self. ” – Michelle Segar To learn more about this episode and Michelle Segar. click here!See omnystudio.com/listener for privacy information.

Michelle Segar is the author of No Sweat, she is a lifestyle coach and an award-winning NIH-funded sustainable behavior change researcher at the University of Michigan. She's got nearly three decades under her belt, and she's pioneered methods to create sustainable, healthy behavior changes, those changes are being used to boost patient health, employee well-being and gym member retention.In this episode, we talk about behaviour change and habits, we talk about the concept of P.O.P., and of course, her latest book, The Joy Choice. I really think that this is a book worth your time and attention - and so is this episode!Links Worth Exploring Connect with Michelle: Website | Twitter | LinkedIn What Are Your Hidden Eating and Exercise TRAPs? Take the Quiz here! Buy Michelle's book: The Joy Choice Buy Michelle's book: No Sweat Related Conversation: The Four Tendencies with Gretchen Rubin Related Blog Post: A Productive Life: Integrating Habits Thanks to all of the sponsors of this episode. You can find all of the sponsors you heard me mention on this episode on our Podcast Sponsors page.Want to support the podcast? Beyond checking out our sponsors, you can subscribe to the show wherever you listen to podcasts. Click on any of the links below to make that happen.Spotify | Apple Podcasts | Google Podcasts | StitcherYou can also click on this link to paste the podcast feed into your podcast app of choice.Thanks again for listening to A Productive Conversation. See you later.Learn more about your ad choices. Visit megaphone.fm/adchoices

Michelle Segar is the author of No Sweat, she is a lifestyle coach and an award-winning NIH-funded sustainable behavior change researcher at the University of Michigan. She's got nearly three decades under her belt, and she's pioneered methods to create sustainable, healthy behavior changes, those changes are being used to boost patient health, employee well-being and gym member retention. In this episode, we talk about behaviour change and habits, we talk about the concept of P.O.P., and of course, her latest book, The Joy Choice. I really think that this is a book worth your time and attention - and so is this episode! Links Worth Exploring Connect with Michelle: Website | Twitter | LinkedIn What Are Your Hidden Eating and Exercise TRAPs? Take the Quiz here! Buy Michelle's book: The Joy Choice Buy Michelle's book: No Sweat Related Conversation: The Four Tendencies with Gretchen Rubin Related Blog Post: A Productive Life: Integrating Habits Thanks to all of the sponsors of this episode. You can find all of the sponsors you heard me mention on this episode on our Podcast Sponsors page. Want to support the podcast? Beyond checking out our sponsors, you can subscribe to the show wherever you listen to podcasts. Click on any of the links below to make that happen. Spotify | Apple Podcasts | Google Podcasts | Stitcher You can also click on this link to paste the podcast feed into your podcast app of choice. Thanks again for listening to A Productive Conversation. See you later.

This week I was privileged to welcome Michelle Segar to the show to discuss her new book The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise. Michelle is a researcher at The University of Michigan who studies sustainable behavior change and the science of habits. In this conversation Michelle unpacks the science behind our choices and explains how thinking around behavior change has often made the mistake of an all or nothing approach to changing our habits and lifestyle. The Joy Choice offers a fresh, brain-based solution that turns the old behavior-change paradigm on its head. This groundbreaking book liberates you from the self-defeating obligations and rigid requirements of past diet and workout regimens and reveals what emerging research suggests really drives the consistent choices that power sustainable change. Michelle Segar, PhD is an award-winning lifestyle coach and sustainable behavior change researcher at the University of Michigan. For nearly three decades, she has pioneered methods to create sustainable healthy behavior changes that are being used to boost patient health, employee well-being, and gym membership retention.   Website: https://michellesegar.com Learn more about your ad choices. Visit megaphone.fm/adchoices

This podcast episode with Dr. Michelle Segar was as beneficial for me as I believe it will be for you. Listen using the player above, and find transcripts and additional resources below. For years I've had a love-hate relationship with exercise. I've tried to build healthy habits in most of the usual ways. I used habit stacking, and all the things experts tell us to do to maintain workout motivation. But I still struggled to meet my fitness goals. For years I went to the gym early each morning right when I woke up. My personal trainer would punish me with squats, lunges, and strength training to get me out of my comfort zone. “No pain, no gain,” she'd yell! It didn't last. Why? Because I don't enjoy punishing workouts! It's hard to consistently do any form of exercise you don't enjoy. In addition, my workout motivation was weight loss and good health. While good health is an excellent reason to work out, weight loss is not. The evidence is now clear: Exercise is excellent for health; it's just not that important for weight loss. So don't expect to lose a lot of weight by ramping up physical activity alone.Vox The Best Workout That's why experts say the best workout is the one you love doing. If you love it, you'll do it. Try to force yourself to do exercises you hate, and you're more likely to resent the hard work, eventually giving it up. If you enjoy HIIT exercise, go for it! Pilates is your thing? Do it! If you love dancing, turn up the music and get your cardio exercise in with your favorite tunes. Create a playlist to listen to while you dance or work out. The best workout songs are those with about 120-208 beats per minute. Search for these on Spotify you'll get the best cardio workout of your life! Hip Hop dancing includes full-body movements, developing muscle strength, stamina, and endurance while burning around 450 calories per hour. Of course, you're likely not going to dance for a solid hour, right? But you might dance for 10 minutes, at multiple intervals throughout your day! Remember, your fitness journey doesn't have to be painful, punishing, or something you dread. The fact is, it doesn't even have to be long and grueling! It just has to be something that brings you joy from true motivation, not guilt or a feeling of failure. This is the beginning of a concept Dr. Segar develops in The Joy Choice that will help you achieve sticktoitiveness in the area of exercise and healthy eating. Home Workout vs. Gyms Dr. Segar explains the difference between what she calls habiters or unhabiters. Habiters, who are very disciplined and organized, stick to their plans, everything runs according to schedule, and are 100% onboard with eating healthy foods and exercising. For some folks, going to the gym is the only fitness motivation that works. Working out at home may lead to negative self-talk and zero motivation. If that's you, keep your gym membership and make it part of your fitness routine. Just try not to go down the perfection rabbit hole. Shy away from rigid plans and unrealistic goals, we've learned to equate to success when exercising. A key step in my coaching process involves helping clients learn to shift away from the perfectionistic exercise and eating beliefs that, while still widely believed, are now very outdated. Michelle SegarMichelle Segar, Ph.D. If that's not you, you might be an unhabiter, like many others, including Dr. Segar! You'll find relief listening to this podcast episode and cutting yourself slack in this area of your life. And when you do, you'll discover something quite interesting. You'll achieve more success when you find the best workout motivation for you. (Hint: the book will help you find what truly motivates you!) Everything listed below will make much more sense if you listen to the podcast episode or read Dr. Segar's book. After reading The Joy Choice, I felt such a sense of relief and less of a failure when,...

Amanda and Kara acknowledge the Traditional Owners of the land of which we are on today, the Yugambeh language people. We would also like to pay our respects to Elders past and present. Hey friends! This week we're super excited to have the amazing Muchelle B on the pod to talk us through self-compassionate productivity tips and how to make behaviour change that actually sticks! We learnt so much from her kind, realistic approach and think you will too! You can follow Muchelle B via the links below: https://www.youtube.com/c/muchelleb https://www.instagram.com/muchelleb/?hl=en https://muchelleb.com.au/ She has also recommended the below resources for people who want to learn more about the topics we covered in the episode: Book: The Joy Choice by Michelle Segar Muchelle B says: A few of the studies and tidbits that I mentioned came directly from The Joy Choice, it's a great read if you're particularly interested in building healthier movement / nutritional habits (but everything within it can be applied to just about any habit). I really recommend it for anyone who is interested in a more self-compassionate approach to their habits. Book: Elastic Habits by Stephen Guise She says: Stephen Guise introduced the idea of a "habit menu" in a formal way in his book, which I mentioned in the podcast episode. He talks all about flexibility in habit building in this book - it's a great read if you struggle with the rigidity of habits. Book: How to Change: The Science of Getting from Where You Are to Where You Want to Be by Katy Milkman She says: Katy Milkman ran the study focused on the idea of choosing exercise / eating habits that are enjoyable vs benefit focused, and this book in general is a great read if you're looking to build new, healthy habits. For bonus episodes, subscribe to our Patreon here: https://patreon.com/tbhpod Where to find us: www.tbhthepodcast.com BUY HONESTY HOUR: THE CARD GAME - https://www.tbhthepodcast.com/shop/p/honesty-hour Join the FB community: https://www.facebook.com/groups/1817527805073542/ Follow To Be Honest on Instagram: @tbh.pod Follow Kara on Instagram: @kararready Follow Amanda on Instagram: @amandaducks For collaborations please email: zach@smallscreenmarketing.com

Dr. Michelle Segar's translational research is widely recognized as relevant and practical. She is an advisor to World Health Organization, was named inaugural chair of the United States National Physical Activity Plan's Communication Committee, an adviser to the Department of Health and Human Services, a speaker for the World Health Organization, and former director of the University of Michigan's Sports, Health, and Activity Research and Policy Center.Michelle's perspective is uniquely comprehensive – For her entire career she has combined academic research with real-world health coaching to pioneer methods that create sustainable healthy behavior change, and which have been adopted to boost patient health, employee health and well-being, and gym membership retention. Her first book, NO SWEAT! is used as a core text in training professionals in health coaching and patient counseling. Michelle's interdisciplinary training includes a doctorate in Psychology (PhD), a master's degree in Health Behavior/Health Education (MPH), a master's degree in Kinesiology (MS) and fellowships in translational research and health care policy from UM.Michelle translates key science into sticky concepts, fun graphics, and consumer-friendly tools to produce sustainable change in the real world. She cares deeply about helping professionals and organizations learn how to apply and scale high-impact research into pragmatic products and services. She speaks and consults with organizations including Kaiser Permanente, Walmart, American Telemedicine Association, Business Group on Health, Anytime Fitness, Adidas, Google, The Permanente Medical Group, and The University of Vermont Health Network. Recently, she has advised companies designing AI and other digital and coaching approaches for patient and consumer health. A sought-after speaker and trainer, Michelle is frequently interviewed in major media outlets like The New York Times, NPR, Prevention, Fast Company, Self, Real Simple, Women's Health, CNN, Newsy, and The Wall Street Journal. Her new book, THE JOY CHOICE (April 2022), showcases the exciting new science and method for breaking down all-or-nothing thinking and cultivating the in-the-moment decisions that support self-care, health, and well-being. https://michellesegar.com/ Hosted on Acast. See acast.com/privacy for more information.

In this podcast, ETP Founder Paul Nobles and Dr. Susan Kleiner discuss the book The Joy Choice by Michelle Segar, PhD. Why are your goals so important to you? Why do we look to misery for comfort? These are just. couple of topics covered in this podcast. Paul and Susan discuss why weight gain can happen when using creatine and how consistency is a product of day-to-day mindfulness. This is a great podcast that really focuses on how we have the ability to choose joy over misery. Please check out our YouTube channel for clips from this and all of our other podcasts: www.youtube.com/c/eattoperformpodcasts

In this episode, Tim talks with author, researcher, speaker, teacher, and behavioral change specialist, Michelle Segar about her new book, The Joy Choice. This is a fun, passionate conversation about how to successfully choose your way through life's obstacles when it comes to establishing and maintaining your health self-care. To read the Joy Choice, click here: https://www.amazon.com/Joy-Choice-Finally-Achieve-Exercise/dp/B09WXVJ6DV/ref=sr_1_1?keywords=Michelle+Segar+PhD&qid=1663017052&s=audible&sr=1-1 To take Michelles's Joy Choice quiz, click here: https://michellesegar.com/joy-quiz/ --- Support this podcast: https://anchor.fm/original-strength/support

So you got another round of chemotherapy this week? You can still have joy. You can do everything through Christ, who gives you strength! You just got laid off from your job? You can still have joy. Why? Because you can do everything through Christ who gives you strength. Do you have big issues at home? You can still have joy! Walking through a painful divorce? You can have joy. Grieving the loss of a loved one? You can have joy! Feeling all alone? You can have joy. Not sure you can pay the bills? You can have joy. Do you have a big decision that is stressing you out? You can have joy! Here's the secret – There is a strength greater than your own that will carry you through whatever you're up against – So choose Jesus, and you choose joy!

So you got another round of chemotherapy this week? You can still have joy. You can do everything through Christ, who gives you strength! You just got laid off from your job? You can still have joy. Why? Because you can do everything through Christ who gives you strength. Do you have big issues at home? You can still have joy! Walking through a painful divorce? You can have joy. Grieving the loss of a loved one? You can have joy! Feeling all alone? You can have joy. Not sure you can pay the bills? You can have joy. Do you have a big decision that is stressing you out? You can have joy! Here's the secret – There is a strength greater than your own that will carry you through whatever you're up against – So choose Jesus, and you choose joy!

This week on DisrupTV, we interviewed Brian Solis, Global Innovation Evangelist at Salesforce & 8x Best-Selling Author, Keynote Speaker, Hamza Khan, Partner at McKinsey & Company, Mei Lin Fung, Co-Founder and Chair of People Centered Internet and Michelle Segar, PhD, Author of THE JOY CHOICE. DisrupTV is a weekly Web series with hosts R “Ray” Wang and Vala Afshar. The show airs live at 11:00 a.m. PT/ 2:00 p.m. ET every Friday. Brought to you by Constellation Executive Network: constellationr.com/CEN.

In this episode, Monica talks with Dr. Segar about the research she's laid out in her newest book, The Joy Choice, as well as her 3-step process for staying on track even when life goes off the rails.Dr. Michelle Segar is an NIH-funded researcher at the University of Michigan. She's also a best-selling author and health coach. She's spent close to thirty years studying how to create sustainable changes and healthy behaviors that can survive the complexity and unpredictability of the real world.Topics covered in this interview include: Why it is hard to follow through on our best intentions How research on ADHD has influenced behaviour change  The concept of Goal Shielding How all or nothing thinking has sabotaged our behaviour change How working memory affects our behaviours and how we can leverage it Michelle's "POP" 3-step process and why play is an important aspect of it Why we need to be taught that "something is better than nothing" Visit MichelleSegar.com Find out more about the 30-Day Nutrition Upgrade at http://nutritionovereasy.com/upgrade

Michelle Segar, Ph.D.: “How we feel while we exercise determines whether we keep doing it or not.”  Michelle, a behavioral sustainability scientist and lifestyle coach, joins mbg co-CEO, Jason Wachob, to discuss how to make healthy eating changes that actually stick, plus: - What we're getting wrong with nutrition & fitness changes (~01:02) - Why you shouldn't put healthy behaviors on autopilot (~07:04) - 4 decision disruptors that can sabotage your well-being goals (~15:49) - How to handle unhealthy temptations in your environment (~21:39) - Why “perfect” diets ultimately fail (~25:20) - The key to losing weight & keeping it off (~34:59) - How to identify your “why” behind your nutrition goals (~45:59) - Why you should make space for challenges on your well-being journey (~49:39) Referenced in the episode: - Michelle's book, The Joy Choice. - Take Michelle's decision disruptor quiz. - A study on exercise motivations. - A study on diet flexibility and weight loss. - A study on enjoying exercise. - Learn more about Robert Cialdini, Ph.D. - mbg Podcast episode #294 and #197, with Jud Brewer, M.D., Ph.D. - mbg Podcast episode #322, with Kristin Neff, Ph.D. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Dr. Michelle Segar is an award-winning lifestyle coach and sustainable behavioral change researcher at the University of Michigan. For nearly three decades, she has pioneered methods to create sustainable healthy behavior change that are being used to boost patient health, employee well-being, and gym membership retention. She's an advisor to leading global organizations and frequently interviewed in major media outlets like The New York Times, NPR, and The Wall Street Journal.   Michelle had a number of amazing insights during our conversation. Some of them include: “When you're in a culture where food is valued and you're allowed to eat it, there isn't a need to rebel and overeat because it's part of the culture and how you take care of yourself and how you enjoy life” (9:00). “When you tell people they can't eat something, all they want to do is eat it” (9:20). “The art of living is knowing how to appreciate living in the moment, but also having a respect that your choices are going to have long term implications too (10:30). “The more we help people notice how they feel from their food choices and when they can escape those rebellion-like ‘should's' that are embedded in their belief system, more people will find a more natural way to eat things that are better for them” (16:45). “If you're [eating unhealthily] every once in a while, it's not a big deal. But we've been trained, we've been brainwashed, to think that it's a big deal” (19:05). “When you help people feel their cravings, they actually are more successful quitting long term” (22:00). “Our unconscious belief system impedes us from really embracing a mindfulness approach” (25:00). “Our motivations and decisions are greatly impacted by the people around us, the choices around us” (25:45). “Weight loss poisons people's motivation” (28:50). “We want to be thinking in terms of what are the tradeoffs we need to make with regards to eating, exercise, and sleep” (37:30). “We need to give ourselves grace” (41:00). “We have to figure out what we want to do and what we like. Following an eating or exercise plan is no different” (42:10). “We can't follow someone else's formula. We have to know what our own formula is” (44:25). “I don't keep potato chips in the house because I know I would never stop eating them” (49:15). “We've been indoctrinated with dogmas and ‘should's' that human nature and research shows that we want to rebel against” (1:01:15). “When you rebel, you're still being controlled” (1:01:45). “The joy choice, the perfect imperfect option that lets us do something instead of nothing” (1:05:10). “We feel joy when the moment in time reflects who we are at our core” (1:06:00). “When we take better care of ourselves… we have the energy and the wherewithal to be kind” (1:11:15).   Additionally, make sure to find everything you need to know about Michelle at michellesegar.com and to follow her on Twitter @MichelleSegar and on LinkedIn! Thank you so much to Michelle for coming on the podcast! I wrote a book called “Shift Your Mind” that was released in October of 2020, and you can order it on Amazon and Barnes and Noble. Additionally, I have launched a company called Strong Skills, and I encourage you to check out our new website https://www.strongskills.co/. If you liked this episode and/or any others, please follow me on Twitter: @brianlevenson or Instagram: @Intentional_Performers. Thanks for listening.

In this episode, I have an enlightening conversation with seasoned researcher and sustainability scientist Dr. Michelle Segar about what the research really says about developing sustainable habits. I bet you'll be surprised by what she says! If you're ready to develop habits that are consistent and sustainable you'll definitely want to tune in to this episode.     Ad-free episode: https://plantscription.substack.com/subscribe     I've finally found a delicious all-purpose sauce that you can keep in your pantry until it's ready to use. And y'all it is so unique and scrumptious! It's called Burny Wild's Adventure Sauce and you have a good reason to grab yourself a bottle or two right now: My listeners get 20% off their first order of $20 or more AND free shipping! Just use the code DRYAMI: https://burnywilds.com     Affiliate links:   Save 15% off your Hamama.com order for a limited time  Use code ‘HAMAMA15'       Disclaimer: The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child's eating, nutrition or growth, consult a doctor.     DR. MICHELLE SEGAR https://michellesegar.com/ https://twitter.com/michellesegar     Mentions: Take the decision TRAPs Quiz: https://michellesegar.com/joy-quiz/  The Joy Choice by Michelle Segar: https://www.amazon.com/gp/product/0306826070    Sign up for a FREE discovery call: Doctoryami.com/coachme   Send me an email to yami@doctoryami.com with questions and topics   Sign up for my newsletter doctoryami.com/signup   MORE LISTENING OPTIONS Apple Podcasts: http://bit.ly/vdritunes Spotify: http://bit.ly/vdrspotify     NEWSLETTER SIGN UP https://doctoryami.com/signup     FIND ME AT Doctoryami.com Instagram.com/thedoctoryami Facebook.com/thedoctoryami Veggiefitkids.com   * * * * MORE FROM ME Read - http://veggiefitkids.com/blog Listen: http://bit.ly/vdrpodcast Watch - http://bit.ly/vfkvideos TEDx Talk - http://bit.ly/DOCTORYAMITEDX   * * * *   Questions? Email me: Yami@doctoryami.com

Michelle Segar, PhD, MPH, MS, author of No Sweat, is an award-winning, NIH-funded sustainable-behavior-change researcher at the University of Michigan and a lifestyle coach. For nearly three decades, she has pioneered methods to create sustainable healthy behavior change that are being used to boost patient health, employee well-being, and gym membership retention. Inaugural chair of the United States National Physical Activity Plan's Communication Committee, former director of the University of Michigan's SHARP Center, and consultant to companies like Kaiser Permanente, Walmart, and Anytime Fitness, she is frequently interviewed in major media outlets like The New York Times, NPR, Prevention, Real Simple, and The Wall Street Journal. Segar is a sought-after speaker and trainer and lives with her husband and son in Ann Arbor, Michigan. Her new book The Joy Choice is available here: Amazon US Amazon AUS Pre-order my new book 'The Path of an Eagle: How To Overcome & Lead After Being Knocked Down'.AMAZON USAMAZON AUSSupport this show http://supporter.acast.com/thestorybox. See acast.com/privacy for privacy and opt-out information.

#1014: I'm back with unhabitor and author of the Joy Choice, Michelle Segar, to walk through their personal values, motives, and habits in the key areas of life fulfillment so we can hear what has driven and does drive her to guide us in making habits actually sustain, especially regarding eating and exercise, and design a life that fulfills  her. Michelle is an award-winning, National Institute of Health funded sustainable behavior change researcher at the University of Michigan and a lifestyle coach. For nearly three decades, she has pioneered methods to create sustainable healthy behavior changes that are being used to boost patient health, employee well-being, and even gym membership retention. I'm pulling info from her new book, The Joy Choice: How To Finally Achieve Lasting Changes In Eating and Exercise. Self-Help(ful) is presented by Ziglar, the most trusted brand in personal and business development impacting over 250 million people worldwide. Visit Ziglar.com to see how they can inspire your true performance. Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

The Joy ChoiceMichelle Segar

Michelle Segar is the director of the University of Michigan's Sports, Health, and Activity Research and Policy Center, adviser to the Department of Health and Human Services, and chair of the United States National Physical Activity Plan's Communication Committee, and author of the 2022 book The Joy Choice.  The NIH-funded researcher at the University of Michigan, has three decades of experience studying how people adopt healthy behaviors in ways that can survive the complexity and unpredictability of the real world.  Michelle combines research with real-world health coaching to create sustainable healthy behavior change. She is also the author of NO SWEAT! - used to train professionals in health coaching and patient counseling.  Michelle holds a doctorate in Psychology (PhD), a masters in Health Behavior/Health Education, a masters in Kinesiology, and fellowships in translational research and health care policy from the University of Michigan.  In this podcast, Sonya and Michelle talk about behavior change and dive into the topic of The Joy Choice, her new book that showcases the new science and method for breaking down all-or-nothing thinking and cultivating the in-the-moment decisions that support self-care, health, and well-being.  Key Takeaways   The problem with our system of behavior change Why complex habits don't fit in the cue behavior reward Curiosity is king and queen Value, positive emotion, and expanding our thinking How executive functioning plays a role in behavior change POP decision tool  Pick the joy choice. Typical things that get in the way of behavior change  

Michelle Segar joins the show to explain how you can finally achieve lasting changes in eating and exercise by using an easy and proven method called, The Joy Choice. As many of us know, it's easy to fall off the wagon when it comes to dieting and exercise. We put so much pressure on ourselves to keep up with the plans we set in place, that often times it backfires, causing us to give up on the things we originally set out to achieve. Well in this podcast Michelle explains exactly how to prevent this from happening, explaining the main emotional and psychological TRAPs, and the amazing tips and strategies used in her Joy Choice.   On today's podcast, you will learn: Most common assumptions about habit formation. How to support your brain in making conscious choices. How to create lifelong healthy habits! Why you must break down an all or nothing mentality. How choosing perfect imperfect options can create success in eating and exercise. Why we must shift our thoughts about eating and exercise away from weight loss. Two key factors in staying consistently motivated. Michelle's awesome decision making tool called POP. The four primary emotional and psychological “TRAPs”.   Michelle Segar's Bio: Michelle Segar, PhD, MPH, MS is an award-winning, NIH-funded sustainable behavior change researcher at the University of Michigan and a lifestyle coach. For nearly three decades, she has pioneered methods to create sustainable healthy behavior change that are being used to boost patient health, employee well-being, and gym membership retention. As a psychologist who aims to contribute toward societal-level change, Michelle was honored to be named inaugural chair of the United States National Physical Activity Plans Communication Committee, an adviser to the Department of Health and Human Services, a speaker for the World Health Organization and director of the University of Michigan's Sports, Health, and Activity Research and Policy Center. She is an advisor to leading global organizations and frequently interviewed in major media outlets like The New York Times, NPR, Prevention, Real Simple and The Wall Street Journal. Michelle is a sought-after speaker and trainer and lives with her husband and son in Ann Arbor, Michigan. You can learn more about Michelle and her work at Don't forget to take her amazing TRAPs quiz, to find out the four decision TRAPs that are most likely getting in your way! And pick up a copy of Michelle's incredible book The Joy Choice.

Many of us think of weight loss and exercise as being joyless, in fact taking away the things and foods we love. In her book, The Joy Choice, Dr. Michelle Segar shows us there is a better way to get healthy and fit. By choosing the joy choice.

Dr. Michelle Segar - Why we need to shift to the JOY CHOICE. | Brought to you by Trade Coffee (https://drinktrade.com/passionstruck) and Babbel (https://babbel.com/passionstruck).  Dr. Michelle Segar is an award-winning, NIH-funded sustainable behavior change researcher at the University of Michigan and a lifestyle coach. She is the author of the best-selling book No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. For nearly three decades, she has pioneered methods to create sustainable healthy behavior change that is being used to boost patient health, employee well-being, and gym membership retention. On April 26th, she released her latest book the Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, which the Big Idea Club selected as one of their 22 books they cannot wait to read in 2022. She also wrote the bestselling book No Sweat. She is a sought-after expert and is frequently featured in major media like the New York Times, NPR, Forbes, and Prevention. The Secret to Sustainable Behavior Change On the Passion Struck Podcast, Michelle and I discuss how optimal living 101 and how the secret sauce to sustainable behavior change is the consistent choices that we make throughout our day. If we want to achieve sustainable change, lasting change, where we need to put our attention is on these micro choices. The Joy Choice: https://amzn.to/3MTAVTc  No Sweat: https://amzn.to/39MFIHZ Thank you for listening to this interview. I hope you also keep up with the weekly videos I post on the YouTube channel, subscribe to, and share your learnings with those who need to hear them. Your comments are my oxygen, so please take a second and say 'Hey' ;). -- ► Subscribe to My Channel Here: https://www.youtube.com/c/JohnRMiles  Sponsors: * Babbel is the new way to learn a foreign language. Save up to 60% off your subscription when you go to https://babbel.com/PASSIONSTRUCK. * Enjoy great coffee with Trade. Get a total of $30 off your first order plus free shipping when you go to https://drinktrade.com/passionstruck. * Our Patreon Page: https://www.patreon.com/passionstruck  Time Stamps 0:00 Announcements and introducing Dr. Michelle Segar 4:41 Michelle's passion for the creating healthy behavior change 8:32 Why the Joy Choice is about the power of micro choices 12:13 Defuncting the myths about habit change 17:10 Why our life is like forever blowing bubbles 21:37 How to learn to accept that being perfectly imperfect is fine 27:00 Overcoming the perfection rabbit hole 31:50 Behavior change is not starting and stopping. It is sustaining. 36:32 Overcoming the Tornado of TODOs 41:00 The POP tool for enabling adult play 47:42 The four core decision disruptors - Temptation, Rebellion, Accommodation, Perfection 56:00 The Wonder Women Effect 59:20 Why we need to be giving grace 1:01:30 Show wrap-up and synthesis Stay Connected with Dr. Michelle Segar * Website: https://michellesegar.com/  * Twitter: https://twitter.com/MichelleSegar  * LInkedIn: https://www.linkedin.com/in/michellelsegar/  * University of Michigan: https://positiveorgs.bus.umich.edu/people/michelle-segar/  Show Links * Interview with Susan Cain * Interview with Astronaut Nicole Stott * Solo Episode on the Power of Choice: https://passionstruck.com/the-power-of-choice-why-our-choices-are-powerful/  * Solo Episode on Why Accepting Yourself is the key to your life: https://passionstruck.com/why-accepting-yourself-is-the-key/  *Solo episode on work-life balance: https://open.spotify.com/episode/7AZksXySbYVoMPMuma5DpB?si=_VPv5sn3QBCq2pYVh-LXkg *Solo episode on overcoming burnout: https://open.spotify.com/episode/5keAXxjRs3Q8NKZYWBlPXS?si=N-nf0iQjThSzgsCAutPVPA  *Solo episode on how you stop living in fear: https://passionstruck.com/how-do-you-stop-living-in-fear/  Follow John on the Socials: * Twitter: https://twitter.com/Milesjohnr * Facebook: https://www.facebook.com/johnrmiles.c0m * Medium: https://medium.com/@JohnRMiles ​* Instagram: https://www.instagram.com/john_r_miles * LinkedIn: https://www.linkedin.com/in/milesjohn/ * Blog: https://passionstruck.com/blog/ * Instagram: https://www.instagram.com/passion_struck_podcast/ * Gear: https://www.zazzle.com/store/passion_struck/   -- John R Miles is a serial entrepreneur and the CEO and founder of Passion Struck. This full-service media company helps people live intentionally by creating best-in-class educational and entertainment content. John is also a prolific public speaker, venture capitalist, and author named to the ComputerWorld Top 100 IT Leaders.  

Episode 51 of the Wellness Paradox Podcast brings back a familiar guest, for joyful discussion (pun intended), on coaching health behavior change. Many of you may remember Dr. Michelle Segar from episode 35 of the podcast where we talked about Reaching the 80% of Americans that don't go to Fitness Clubs. If you haven't listened to that episode yet, go back and give it a listen at some point. That discussion provides some great ways to frame various aspects of coaching for lasting behavior change, based on the principles from Michelle's first book, No Sweat.  This episode's conversation will focus on Michelle's work after she wrote No Sweat, with this work acknowledging that our great plans to change our own health behaviors (or that of our clients) can go astray. This doesn't happen because we necessarily want them to, it happens because life happens. As Michelle points out, all of us have an infinite number of things to do during the day, and leading a healthy lifestyle is only ONE part of our larger lifestyle. The critical question Michelle raises is what to do when you clearly can't do what you've planned for healthy eating and exercise? This is where she teaches us the Joy Choice (which happens to be the name of her new book). The Joy Choice provides the foundation to make the perfect, imperfect, choice many people need to initiate and maintain a healthy lifestyle.  Our discussion will dive into the tools based on the latest cutting-edge research on behavior change. We'll even explore the notion that habits, while helpful, may not be the answer to lasting health behavior change you've been led to believe they are. Overall, this is an informative discussion for all of us who've struggled to help our clients make lasting behavior change. As with No Sweat, Michelle has outdone herself with The Joy Choice, providing a fun, easy, and actionable framework to assist fitness professionals in helping their clients lead healthier lifestyles.  Show Notes Page: https://www.wellnessparadoxpod.com/podcast/episode/51  Our Guest: Dr. Michelle Segar, PhD, MPH, MS Michelle Segar, University of Michigan sustainable-behavior-change researcher, health coach, and author of the bestselling No Sweat, is a Member of IHRSA's Medical, Science & Health Advisory Council, Inaugural chair of the United States National Physical Activity Plan's Communication Committee, and consultant to companies like Anytime Fitness, Kaiser Permanente, Walmart, and Adidas.  Her translational research is used across the fitness, health care, and wellness industries to cultivate the motivation, engagement, and sustainability that underlie better health and well-being. Michelle's new provocative book, The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, challenges the status quo and offers a new mindset and joyful solution for lasting change. Michelle speaks globally about how to more strategically market health, fitness, and self-care behaviors to the population and trains professionals in science-backed, easy-to-use behavior change methods. She is frequently interviewed in major media outlets like The New York Times, NPR, Fast Company, Inc. and The Wall Street Journal. Michelle holds a doctorate in Psychology (PhD), a master's degree in Health Behavior/Health Education (MPH), and a master's degree in Kinesiology (MS) from the University of Michigan and she ran with the Torch in the 1992 Olympic Games. She lives in Ann Arbor with her husband and son.

Episode 69. Frustrated with emotional eating and not sure where to turn? Have you tried all the things, all the diets, all the "lifestyle" change programs only to worry that you "self-sabotage" by emotional eating? Do you feel like if you could just "stop emotional eating" then all would be writh in the world? Well, today we will touch on what's keeping you stuck, and my top favorite books to help pull you out of the ineffective (and incredibly draining cycle). Today I'm doing a review of my very favorite books to improve your relationship with food and stop binge eating. In fact, binge eating is actually the best term to use instead of emotional eating. Because guess what? Food is emotional and we should have an emotional relationship to food. But I know you want to feel more in control, so that's what we are covering today. Are you ready!? Let's dive in. What to Expect In This Episode The top 6 books I recommend most to help you improve your relationship with food and stop emotional eating or binge eatingGuidance on which books are best for which type of person. Do you like science? I've got a book for you. Or maybe you are more of a story person? Don't worry, there's a great recommendation for each of you.When to know if self help books aren't enough Taking that First Step Have you been caught in the binge-diet cycle, or felt like an emotional eating your whole life or for many years? You might be understandably skeptical that a book could help with such a lifelong problem, and you may be right... However, buying one of these books and reading it may in fact but the first crucial step on a path of healing. Here me out. The Way We Are Doing Things Isn't Working The standard approach to weight management and even treatment of binge eating disorder or emotional eating is not working for the VAST majority of people. Top Books to Improve Your Relationship With Food 6. The Gifts of Imperfection by Brene Brown 5. The Joy Choice and/or No Sweat by Michelle Segar, PhD, MPH - List to my conversation with Dr. Segar here! 4. Health at Every Size by Lindo Bacon, PhD 3. Decolonizing Wellness by Dalia Kinsey, RD, LD 2. The Diet-Free Revolution by Alexis Conason, PsyD and/or The Mindfulness-Based Eating Solution by Lynn Rossy, PhD - Listen to my conversation with Dr. Conason here! 1. Intuitive Eating by Evelyn Tribole and Elyse Resch How to Know When Books Aren't Enough You continue to doubt the process, whether it's working, and if you are on the right path.You are reading the information, but not implementing it. And you still feel out of control and are still emotional eating.You still feel a tremendous amount of shame about your struggles.If you have a significant eating disorder (e.g., really are struggling to eat more food throughout the day, have very engrained thoughts about your body, are bingeing/purging or excessively exercising or doing other things to get rid of calories) please call the National Eating Disorders Helpline here. Remember that eating disorders can and do occurs in all body sizes. Options for Next Steps If you are finding that books aren't enough, or you are just wanting more support and to make progress faster, look into finding more support. Friend level support. Find a friend (or two) to do a book club with. Read one of the above books and meet regularly to discuss it and how you will apply it.Find a Health at Every Size aligned dietitian and/or therapist (counselor, psychotherapist, psychologist). If you can't find someone with their specific training, consider finding a therapist who might be willing to learn with you as a first step. Support Independent Bookstores Near You! Did you know that that if nothing slows their momentum, Amazon will have almost 80% of the book market by the end of 2025? Look, I love the convenience of Amazon, but I've got a super cool way that you can support local bookstores and my blog and podcast si...

Thank you for listening to our Finding Brave show, ranked in the Top 100 Apple Career Podcasts! “We have been told to [eat and exercise] a certain way and you do it right or not at all. It is that mindset that really derails people, and The Joy Choice is the antidote to that.” - Michelle Segar Most of the healthy eating and exercise programs, plans, and strategies that we've been taught as “correct” simply do not work in the noisy, busy, and always-changing world we find ourselves in right now. Today's Finding Brave guest believes that it's time for a new story of behavior change, and this time, one with a happy ending! Michelle Segar is an award-winning scientist at the University of Michigan with nearly thirty years studying how to help people adopt healthy behaviors in ways that can survive the complexity and unpredictability of the real world. In her latest book, The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, Michelle explains that much of what we've been taught about changing our behavior is simplistic, outdated and misguided for many of us. She shares a fresh, joyful, brain-based solution that breaks the rules of behavior change so we can finally change our behavior for good. If your life tends to be chaotic, you need behavioral change strategies that can work with this reality rather than against it, and I love that what Michelle shares is not only based in scientific research but is also practical and doable and can be applied to our everyday lives. Today's episode serves as a short masterclass on how to adopt a new framework around eating and exercise, to finally change our behaviors for good! To learn about today's guest, visit: https://michellesegar.com/  

New habit formation is so challenging. Not only do most of us struggle to establish new routines, we often rebel against our own best interest and go in the other direction. When we fall off a new diet regime, we then feast on junk food. When we slip up and have a drink during ‘dry January,' we then proceed to have five more. This rebellious self-sabotaging behavior isn't unique and psychologists have studied it extensively.  On this week's podcast, we meet psychologist, Michelle Segar, who suggests that the solution to making healthy lifestyle changes a long-lasting habit is to focus on making smaller strides toward your goal. It's a refreshing approach to all or nothing thinking that dooms most of us to failure.  Learn Why reactance behavior often drives us to rebel against rules and restrictions How CHAOS (Confusion, Hubbub and Order) can make sticking to new health habits more difficult Why it's important to change your internal dialogue  Links Michelle's Site ABOUT OUR GUEST Michelle is a researcher at the University of Michigan who's spent nearly thirty years studying how to help people adopt healthy behaviors. She has a doctorate in Psychology (PhD), a master's in Health Behavior/Health Education (MPH), and a master's degree in Kinesiology (MS). Her first book is called No Sweat, and her new book is called The Joy Choice. Nutritional Tip of the Week Green Tea for Weight Loss Like the Show? Leave us a Review on iTunes 

What if there was an approach to behavior change on exercise and healthy eating that fit the realities of day-to-day life? Good intentions and a sound plan don't always stand up to the inevitable changes that pop up and get in your way. Sustainable-behavior-change researcher and lifestyle coach Dr. Michelle Segar discusses her new book The Joy Choice, which introduces a new brain-based solution that's flexible - and fun. Her behavior change approach positions you to make the practical choice in the moment that's sustainable in the long run. Michelle Segar joins us from Michigan. _________________________ Bio Michelle Segar, PhD, MPH, MS, bestselling author of No Sweat and author of the new book, The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise,  sustainable behavior change scientist, directs the University of Michigan's Sport, Health, and Activity Research and Policy Center. She has translated science into sustainable behavior change messages and programming for decades and is a recognized pioneer and leading authority in this field. See featured peer-reviewed publications and national media. Her comprehensive, science-based, and tailored approach to creating sustainable behavior change related to healthy lifestyles and well-being has made her a sought-after speaker, sustainable-behavior-change trainer, consultant, and learning/intervention expert for global organizations seeking to accelerate and sustain positive change. Her clients include Adidas, Anytime Fitness, Beaumont Health System, EXL, Google, Harvard Medical School, Kaiser Permanente, The Permanente Medical Group, National Business Group on Health, PepsiCo, and Walmart. Dr. Segar is a National Institutes of Health (NIH)-funded researcher and she holds a doctorate in Psychology (PhD), a master's degree in Health Behavior/Health Education (MPH), and a master's degree in Kinesiology (MS) from the University of Michigan. ___________________________ For More on Dr. Michelle Segar The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise  Take Her Quiz on Your Hidden Eating & Exercise  Traps Access Bonus Offers (including a workbook) if you pre-order the book by April 25, 2022) Michelle Segar's Website ___________________________ Podcast Episodes You May Like Move: The New Science of Body Over Mind – Caroline Williams The Joy of Movement – Kelly McGonigal Take Charge of Your Well-Being – John La Puma, MD How to Get Stronger After 50 – Dave Durell ____________________________ Wise Quotes On Moving Away from All-or-Nothing Thinking "And so people need to]break away from the part of all or nothing thinking when it comes to physical activity that it has to feel punishing, it has to be intense, like the kinds of marathons that you might run, or you have to sweat for it to be worth doing. And the research absolutely shows that something is better than nothing. So that's the formula, for creating a more positive experience with physical activity." On Slicing & Dicing "...things always get in the way in every area of our life. When we're parents with our jobs, as children helping aging parents, as people aging ourselves, things always get in the way. But, in general, all or nothing thinking can plague us in other life areas too. In general, we've learned to do what I call slicing and dicing. When you thought you were going to be able to leave to do this for your job at this time, but you got an urgent call and you had to leave 15 minutes later, it's no sweat. You just shrug your shoulders and move on. Or you're working on something and a child needs to be picked up early from school because they're sick, or an aging parent got an early eye doctor's appointment and you have to take them to it. Those things happen. And we just intuitively go, Oh wow, I got to do it this way. And so what I'm proposing is, in the same way,

An interview with Dr. Michelle Segar, Behavior Change Scientist and Author, The Joy Choice.  And The Joy Choice is the perfect imperfect option that lets us do something instead of nothing. So we've got to get past the all or nothing dragon that's been getting in people's way. And I do want to say that the idea that people should become flexible is also a new message that, well, it's one I've been also talking about for decades. But the research is also starting to mount to show that flexible response and flexible thinking is much more adaptive for healthy eating, for regular exercise, including for weight loss maintenance.Dr. Michelle Segar Sustainable behavior changeImmediate benefits of being physically activeA flexible approach to exerciseHabit formationMovement as a giftMaking consistent choicesExpanding choice Health coaching as researchHealth & fitness sector at a crossroadsReaching the 80%https://www.movetolivemore.com/https://www.linkedin.com/company/move-to-live-more@MovetoLiveMore

Dr. Michelle Segar is author of the forthcoming The Joy Choice-How to Finally Achieve Lasting Changes in Eating and Exercise which will be released April 26, 2022. Her extensive academic research (and time "in the trenches" as a health coach) focuses on creating and maintaining sustainable "self-care" behaviors such as exercise, eating well, getting enough sleep, etc. Anyone who is in any way connected to the HALO sector needs to read this (heavily cited, well-researched & extensively documented) book. It is that powerful. Her advice is something our industry must heed if we are (finally!) going to be able to reach that 80% of the population who do not exercise or have a health club membership.  "This is a time of reckoning for the fitness industry," she states. "We need to step out with new messaging that will help that 80% rethink, relearn, and reexperience physical activity." She provides some easy, immediately actionable tips for clubs to consider implementing quickly.  Segar goes on to discuss her four TRAP's (Temptation, Rebellion, Accommodation, and Perfection) which serve as drivers (or disrupters) for certain behaviors. Take the free quiz on her website now to learn more.  An example: "In theory, people would call joining a gym to lose weight a "driver," but it actually winds up being a huge disrupter to their daily decisions to actually make it to the gym and exercise," she says. It is critical that individuals understand what their disrupters are, and that communication coming from our industry reflects that accordingly. She also briefly dives into her "POP" decision tool. (Pause - Open Up - Play - Pick the Joy Choice!) which can help us learn how to make better choices while not beating ourselves up either.  Dr. Segar's voice is a most welcome, (and critical!) one that we must all heed if we hope to actually effect real changes in our space rather than going back to "the way things have always been." The timing of this work couldn't be more fortuitous.  Order before April 26th and you'll also receive access to her live book club and some other fun bonuses!  Click here to download transcript. 

IN THIS EPISODE YOU'LL DISCOVER: 1. Why habit formation can't work for most people when it comes to healthy eating and exercise.  2. The biggest four TRAPs to creating sustainable changes in eating and exercise  3. A science-based 3-step decision making tool that will make health choices easy and fun! ABOUT MICHELLE:Michelle is an award-winning researcher at the University of Michigan with almost thirty years studying how to help people adopt healthy behaviors in ways that can survive the complexity and unpredictability of the real world. Michelle's perspective is uniquely comprehensive – For her entire career she has combined academic research with real-world health coaching to pioneer methods that create sustainable healthy behavior change, and which have been adopted to boost patient health, employee health and well-being, and gym membership retention. Her first book, NO SWEAT! is used as a core text in training professionals in health coaching and patient counseling. CONNECT WITH MICHELLE:There is a free Joy Choice quiz and 'sneak peak' of The Joy Choice at MichelleSegar.com 

Today, we welcome Michelle Segar onto the show! Michelle is the author of the very successful book 'No Sweat' and is now excited to share her new book 'The Joy Choice'. Michelle Segar is an accomplished sustainable behavior scientist and is passionate about changing the story that has been told up to this point about how we create effective positive changes in our lives! In this episode, we discuss the all or nothing mentality, the importance of consistency, how to make choices that feel good to you and so much more!Enjoy this episode and be sure to get your copy of The Joy Choice today!Get the book and take the behavior change quiz here:Michelle Segar - Sustainable Behavior Change Science, Strategy, and DesignFor additional support: www.wellnessdojo.caFacebook: The Wellness DojoInstagram: @wellnessdojoyycYouTube: The Wellness DojoEmail: info@executewellness.com

Dr. Michelle Segar's episode is about her latest book The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise. The Joy Choice was written to help us understand the brain's self-management system. Michelle poses the question and then answers the question, "Why do our eating and exercise plans so often crash when they come up against real life? Because most of the programs, plans, and strategies we've been taught simply do not work in the noisy, busy, always-changing world we live in." Episode 427 is full of knowledge and research!

Why are so many of us all or nothing people, we either do something to the extreme, or not at all? Problem is, science doesn't support this approach, and employing flexible restraint is a key determinant of long term success, with anything. Issue is, this all comes down to 'executive function', but what's the answer, what mental shifts do we need to make? Learn the 4 disruptors with Michelle Segar, who I welcome back to the show to discuss this, and her new book The JOY Choice. Take her quiz at: https://michellesegar.com

Dr. Michelle Segar discusses her book, The Joy Choice, and why building eating and exercise habits is different from what we've been taught. Get full show notes and information here: https://thenourishedchild.com/157.

https://www.facebook.com/BCSylvania/videos/2298656863569671/   THE JOY CHOICE (Matthew 4:17 NLT) From then on Jesus began to preach, “Repent of your sins and turn to God, for the Kingdom of Heaven is near.” (Nehemiah 8:10 NIV) “. . . Do not grieve, for the joy of the LORD is your strength.” Joy comes when I…. • Know that […]