| List Of Figures |
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xiii | |
| Preface |
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xv | |
| Acknowledgments |
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xix | |
| A Note To Health And Wellness Professionals |
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xxi | |
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Chapter 1 It's Not About the Sweat |
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1 | (16) |
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The Health and Fitness Message Isn't Working |
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3 | (2) |
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Doing What You Enjoy Is a Better Motivator for Exercising—and It Works |
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5 | (3) |
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An Individualized Program That Changes Lives |
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8 | (1) |
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Your MAPS and How to Use Them |
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8 | (4) |
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12 | (2) |
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14 | (3) |
| Part I. Meaning |
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Chapter 2 Escaping the Vicious Cycle of Failure |
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17 | (15) |
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What Does Exercise Mean to You? |
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20 | (2) |
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The Vicious Cycle of Failure |
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22 | (2) |
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Why We Choose the Wrong Reasons for Exercising |
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24 | (2) |
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Escaping Your Personal Vicious Cycle of Failure |
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26 | (2) |
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Do You Just Need More Willpower? |
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28 | (2) |
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30 | (2) |
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Chapter 3 Motivation from the Inside Out |
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32 | (21) |
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Our Past Experience with Exercise Builds Our Meanings |
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34 | (3) |
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Self-Determination Theory Supports the Benefits of Owning Our Choices |
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37 | (1) |
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Take Ownership of Your Exercise |
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38 | (3) |
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Framing Is Everything: The "Work or Fun" Study |
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41 | (1) |
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The Why: The Foundation of Sustainable Behavior Change |
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42 | (2) |
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How Our Whys Influence Even How Much We Eat |
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44 | (1) |
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Muddying the Waters: More Motives Are Not More Motivating |
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45 | (3) |
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48 | (5) |
| Part II. Awareness |
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Chapter 4 Exorcising Exercise |
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53 | (18) |
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Body Shaping and Weight Loss Whys Guide Us to Work Out in Ways We Don't Like |
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54 | (2) |
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To Feel or Not to Feel?: Feelings Trump Function |
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56 | (2) |
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High-Intensity Exercise Feels Bad to a Lot of Folks |
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58 | (1) |
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Ignoring Your Body Undermines Your Goals |
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59 | (3) |
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How Autonomy Can Change Your Experience |
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62 | (1) |
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The Relationship Between Enjoying Exercise and Losing and Maintaining Weight |
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63 | (2) |
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Illuminating Invisible Chains |
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65 | (1) |
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66 | (3) |
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69 | (2) |
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Chapter 5 Count Everything and Choose to Move! |
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71 | (26) |
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What "Counts" Is Different from What You Think |
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72 | (1) |
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The Misunderstood Ten-Minute Rule |
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73 | (2) |
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Sitting May Be Bad for Your Health |
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75 | (2) |
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To Sweat or Not to Sweat? |
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77 | (2) |
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Moving Away from the Medical Model of Exercise |
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79 | (2) |
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Everything Counts: A Better Message to Motivate More Movement |
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81 | (3) |
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Understanding That "Everything Counts" Is a Bridge to Consistency |
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84 | (1) |
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85 | (2) |
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A Treasure Hunt: Discovering Hidden Opportunities to Move |
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87 | (8) |
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95 | (2) |
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Chapter 6 From a Chore to a Gift |
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97 | (24) |
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Reframing: From the Wrong Why to the Right Why |
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99 | (1) |
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Many Right Whys: Regular Physical Activity Is an Elixir of Life |
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100 | (2) |
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Why Isn't "To Be Healthy" a Right Why? |
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102 | (1) |
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Reward Substitution Is a Very Strategic Move |
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103 | (1) |
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The Successful Cycle of Motivation |
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104 | (2) |
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Listen to Your Body's Messages and Do What You Like |
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106 | (1) |
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Wanting and Liking: The Neuroscience of Reward |
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107 | (2) |
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Men and Women Might Benefit from Different Experiences |
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109 | (2) |
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"Gift" Yourself with Movement Any and Every Way You Can |
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111 | (1) |
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Let the Games Begin!: Discovering the Gifts of Movement in Your Life |
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112 | (3) |
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Could Walking Be Your Way? |
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115 | (2) |
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117 | (4) |
| Part III. Permission |
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Chapter 7 Permission to Prioritize Self-Care |
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121 | (26) |
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Does Your Mindset Have Your Best Interests in Mind? |
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123 | (1) |
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Caretakeritis Is Not Good for Anyone's Health |
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124 | (4) |
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Are You Paying Attention to Your Body's Distress Signals? |
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128 | (1) |
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Seeing Through the "I Don't Have Time" Smoke Screen |
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129 | (2) |
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Your Daily Self-Care Needs |
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131 | (4) |
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Give Yourself Permission to Stop Following Shoulds |
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135 | (3) |
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Your Brain Can Change, and So Can Your Mindset |
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138 | (1) |
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Permission Is the Gateway to Prioritizing Your Self-Care |
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138 | (2) |
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If You're Not Ready, Pretend You Are |
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140 | (5) |
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145 | (2) |
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Chapter 8 What Sustains Us, We Sustain |
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147 | (24) |
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You Are the Energy Center of Your Life |
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149 | (1) |
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The Amazing Paradox of Self-Care: Giving to Yourself Means Giving More to Others |
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150 | (1) |
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Alchemy: The Gift of Physical Movement Becomes Essential Fuel for What Matters Most |
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151 | (3) |
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The Sustainable Cycle of Self-Care |
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154 | (3) |
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What Sustains Us, We Sustain |
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157 | (2) |
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Positive Emotions Help Us Build Better Lives |
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159 | (3) |
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What Do I Need Right Now? |
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162 | (1) |
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The Conundrum: Which Self-Care Activity Do You Choose? |
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163 | (4) |
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167 | (4) |
| Part IV Strategy |
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Chapter 9 Six Big Ideas for Lifelong Sustainability |
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171 | (13) |
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Big Idea #1: Use Learning Goals to Get Intrinsic Motivation, Persistence, and Resilience |
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174 | (1) |
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Big Idea #2: Begin with the End in Mind |
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175 | (2) |
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Big Idea #3: Use Sustainable Self-Care as an Essential Strategy for Well-Being |
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177 | (1) |
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Big Idea #4: Integrate One New Behavior at a Time |
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178 | (1) |
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Big Idea #5: Strengthen the Core—Build Consistency Before Quantity |
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179 | (2) |
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Big Idea #6: Bring Your Learning to Life |
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181 | (1) |
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182 | (2) |
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Chapter 10 Sustainability Training |
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184 | (31) |
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Negotiating the Reality of Our Complex and Busy Lives |
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187 | (1) |
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The Lynchpin of Sustainability: Self-Regulation and Negotiation |
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187 | (2) |
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Sustainability Training for Life |
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189 | (1) |
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Become a Skilled Self-Care Negotiator |
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190 | (1) |
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Make a Self-Care Negotiation Plan |
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190 | (1) |
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Phase 1: Planning and Previewing |
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191 | (11) |
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Phase 2: Negotiation in Action |
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202 | (5) |
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Phase 3: Nonjudgmental Evaluation and Recalibration |
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207 | (6) |
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213 | (2) |
| Epilogue: Changing Your Beliefs, Changing Your Behavior, Changing Your Life |
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215 | (8) |
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Stephanie's Story: MAPS in Real Life |
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216 | (3) |
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The Learning Process Never Ends |
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219 | (1) |
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220 | (3) |
| Endnotes |
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223 | (12) |
| Index |
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235 | (8) |
| About The Author |
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243 | |
