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

Grow With Intention by MuchelleB

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

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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