How to *Finally* Make Lasting Changes in Exercise and Eating with Michelle Segar [Episode 1]

Hey! On today's ep I'm interviewing the incredible Michelle Segar. Michelle is an award-winning, NIH-funded researcher at the University of Michigan with almost thirty years studying how to help people adopt exercise and physical activity in ways that bring meaning and joy, and can be sustained within the complexity and unpredictability of the real world. We talk about self-control, good “whys”, how to get motivated to workout, flexibility in behaviour change, reframing shoulds and how to enjoy exercise. TAKE THE TRAP QUIZ - https://michellesegar.com/joy-quiz/ RECCS OF THE WEEK ✨ The Joy Choice by Michelle Segar - https://amzn.to/3v9QuT2 ✨ No Sweat by Michelle Segar - https://amzn.to/471AxMj ✨ Elastic Habits by Stephen Guise - https://amzn.to/3RkvDEh ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map SHOP ✨ 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://www.muchelleb.com.au/the-life-map CONNECT WITH ME 🧚 On Instagram ⇢ ⁠@muchelleb⁠ 🧚 TikTok ⇢ ⁠@muchelleb⁠ 🧚 Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚 Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚 Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me CHAPTERS 00:00 Introduction to Michelle Segar and her research on sustainable habits 02:49 The limitations of using reasons like health and weight loss as motivation 06:36 Reframing shoulds into more helpful and meaningful choices 09:29 Immediate and noticeable changes that sustain motivation 11:44 The importance of flexibility in behavior change 16:25 The research behind flexibility and its adaptiveness 20:32 Developing flexibility and making it a part of your identity 22:47 Using flexibility at choice points and reframing unworkable plans 25:14 Noticing rewards and practicing mental flexibility 30:53 Feeling unmotivated as a smoke screen for deeper reasons 38:05 Tips for neurodivergent individuals and practicing flexibility 43:56 The time it takes to embed the habit of mental flexibility 52:33 This weeks recommendations 53:24 Mini moves segment