Index
Aarts, Henk, 188
Active Waiting, 88
activity trackers, 75
Addis, Michael E., 126
Airplane Activity, 94
American College of Sports Medicine, 73, 110
American Heart Association, 73
American Psychological Association, 129
America Walks, 115
Ariely, Dan, 103–104
autonomous motivation, 188
autonomy, and experience of exercise, 62
Awareness, 10
basic needs, 125n
Be a Sport, 93
behavior change, sustainable, 42–43
Belgium, 110
beliefs and belief systems, 131–132, 148–149
Bergen, Benjamin, K., on making meaning, 20
Berridge, Kent, on “liking” vs. “wanting,” 108
better health, as Wrong Why, 25
body, your
distress signals of, 128–129
listening to, 106–107, 205–207
body shaping, focus on, 54–56
Boogie Break, 89
brain
and core beliefs, 148–149
information processing by, 56–57
and mindset, 138
The Brain That Changes Itself (Doidge), 138
breathing hard, 77–79
burnout, 128
cardio work, 81
caretakeritis, 124–127
challenges, daily, 185, 196, 202–203
classic conditioning, 206
Cleaning Calisthenics, 92–93
Coffee Walk, 92
cognitive therapy, 138
comfort zone, 79
commitment to exercise, 5
communication, with family and friends, 197–199
compassionate nonjudgment, 209–212
conditioned response, 108
consistency, building, 179–181
continuum of success, 194
coping mechanisms, 129
Couple’s Cruise, 89
Covey, Stephen, 162
daily decisions, 157–158
Davidson, Richard, 138
delay discounting, 102
diet and exercise treadmill, 3–4
dieters, chronic, 29
DNA, and telomere length, 75–76
Doggy Destinations, 92
Doidge, Norman, 138
Dweck, Carol, 174
eating
and food industry, 82
and Whys, 44–45
education, empowerment-based, 181–182
Ekkekakis, Panteleimon, 58–60, 62, 110
elixir of life, physical activity as, 101
emotional challenges, 196
emotional well-being, 110
emotion-focused system, 56–57
emotions, positive, 159–161
empowerment-based education, 181–182
exercise
autonomy and experience of, 62
choosing the wrong reasons for, 24–26
as chore vs. gift, 27–28
commitment to, 5
“exorcising,” 66–69
and feelings, 110
high-intensity, 58–60
meaning of, for you, 20–21, 24, 26
medical model of, 79–81
negative feelings about, 58
past experience with, 34–37
as punishment, 65–66
reasons for engaging in, 154–155
taking ownership of, 38–41, 62
weight loss and enjoyment of, 63–65
and willpower, 28–30
see also physical activity(-ies)
Exercise Is Medicine, 80n
extrinsic goals, 45–46
family, negotiating with, 196–199
Family Fun, 90–91
fibromyalgia, 160
First Things First (Covey), 162
Fitbit, 75
fitness companies, marketing from, 78
Fit Smart, 75
flexibility, 202–203
food industry, marketing by, 82
framing, 41–42
Fredrickson, Barbara, 159–160
Friend Fitness, 90
friends, negotiating with, 196–199
fun, work vs., 41–42
Gandhi, Mahatma, on your beliefs, 215
Gebhardt, Winnie, 192
gender differences, 109–110, 126, 130
goal contents theory, 43
goal facilitation, 192
goals
extrinsic vs. intrinsic, 45–46
learning, 173–175
performance, 174
self-care, 187
as Wrong Why, 25–26
Green Getaway, 89–90
Gym Genius, 93
Hagerman, Eric, 100n
Hamilton, Marc, on sedentary behavior, 75
The Happiness Project (Rubin), 117
hard breathing, 77–79
health, sitting and your, 75–76
health and wellness professionals, xxiii–xxv
Heath, Chip, 57n
Heath, Dan, 57n
hedonic activities, 160
hepatitis C, 103
hesitating, before responding to requests, 203–204
high-intensity exercise, 58–60
Huffington, Arianna, 128, 149, 160–161
Huffington Post, 160–161
Huffington Post Media Group, 128
“I don’t have time” smoke screen, 129–131
if-then planning, 199–201
immediate gratification, long-term benefits vs., 5–6, 25
implementation intentions, 199
improvising, 202–203
interaction, 157
intrinsic goals, 45–46
Invisible Men (Addis), 126
It’s a Gift, 90
It’s Your Move! game board, 112–114
It’s Your Move questions, 220
accessing your feelings about self-care, 157
caretakeritis symptoms, 125
choosing your physical activities, 63
exercise as chore vs. gift, 27
exorcising exercise, 67–68
feelings about specific physical activities, 60–62
finding an opportunity to move, 95
gift list, physical activity, 101
health and wholeness, 153
intensity of exercise, 110
making space for daily self-care, 142–145
moving to feel good, 108–109
multiple motives, 47–48
negative feelings about exercise, 58
personal projects, 13–14, 166–167
pretending, 137
reason you started exercising, 23
self-care needs assessment, 133–134
starting from the Wrong Why, 26
taking better care of yourself, 140
thriving vs. surviving, 161
time for physical activity, 83
your beliefs about what counts, 77
your history with exercise, 21
Jawbone Up, 75
Journal of Consumer Research, 57
kinesiology, 4–5
Kolata, Gina, 62
Kopelman, Shirli, 187
Kuhl, Julius, on meaning and motivation, 11
A Lapsed Anarchist’s Guide to Managing Ourselves (Weinzweig), 208
Latham, Gary, 174–175
laziness, 78–79
learning
actualizing your, 181–182
as lifelong activity, 219–220
learning goals, 173–175
Leisurely Stroll, 93–94
lifelong behavior, creating, 180
liking, wanting vs., 107–108
Little, Brian, on personal projects, 13
Locke, Edwin, 174–175
logic-based system, 56–57
Long Cut, 87
MAPS approach, 8–11, 13, 65, 138, 216–219
marketing
from fitness companies, 78
by food industry, 82
McEwen, Bruce, 138
Meaning, 9–10
of physical activity, 35–36
medical model of exercise, 79–81
medical problems, 179n
meditation, 138
men
and intensity of exercise, 110
and self-care, 126
mood, and intensity of exercise, 110–111
motivation
autonomous, 188
and “counting” physical movement, 81–84
and learning goals, 174–175
and multiple motives, 45–48
and reward substitution, 103–104
Successful Cycle of, 104–107
motives
internal vs. external, 46
multiple, 45–48
Movement Snack, 89
National Institutes of Health, 6
Neff, Kristen, 209–210
Negotiating Genuinely (Kopelman), 187
negotiation, 187–212
and confronting challenges vs. roadblocks, 196
and dancing with your challenges, 202–203
and evaluating/recalibrating with compassionate nonjudgment, 209–212
and family/friends, 196–199
and giving clout to physical activity, 191–193
and if-then planning, 199–201
and listening to your body, 205–207
and making physical activity relevant/compelling, 207–208
and planning weekly logistics, 193–195
and responding to requests, 203–204
and self-regulation, 187–189
new behaviors, integrating, 178–179
nonjudgment, compassionate, 209–212
Office Sprints, 92
One-Minute Workout, 94
opportunities to move (OTMs), 87–95, 111–115
others, giving to, 150–151
PANO group, 63–64
Papies, Esther K., 188
Pennington Biomedical Research Center, 75
performance goals, 174
personal projects, 13–14, 166–167
Phone Moment, 87
Physical Activity, Nutrition, and Obesity (PANO) group, 63–64
Physical Activity and Health (U.S. Surgeon General), 72–73
physical activity(-ies)
as “dose” of movement, 80
as elixir of life, 101
feelings about specific, 60–62
giving clout to, 191–193
meaning of, 35–36
as relevant and compelling, 207–208
short- vs. long-term views of, 176–177
ten-minute rule for, 73–75
tips for increasing, 86
what “counts” for, 72–73, 81–85
in “What Sustains Us, We Sustain” tree, 159
see also exercise
physical movement, gift of, 151–154
planning, if-then, 199–201
positive emotions, 159–161
positivity, 160
Predictably Irrational (Ariely), 103
punishment
exercise to avoid, 37
Ratey, John J., 100n
Recess, 91
reframing, 99–100
requests, responding to, 203–204
reward, neuroscience of, 108
reward substitution, 103–104
Right Why(s), 43
reframing to, 99–100
in Successful Cycle of Motivation, 104–106
Rubin, Gretchen, on walking, 117
sedentary behavior, 75–76
self-care
accessing your feelings about, 157
and caretakeritis, 124–127
choosing activities for, 163–165
and daily needs, 131–134
as fuel for daily functioning/performance, 153–154
and “I don’t have time” smoke screen, 129–131
and listening to your body, 128–129
making space for daily, 142–145
and mindset, 123–124
negotiating your, 190–191
non-optional character of, 165
paradox of, 150–151
prioritizing your, 122–123, 138–140, 148
Sustainable Cycle of, 154–156, 177–178
self-care hierarchy, 130–131, 134
self-compassion, 209–210
Self-Compassion (Neff), 209–210
self-control, 29, see also willpower
self-criticism, 209–210
self-determination theory (SDT), 37–38, 43, 63–64
self-system, 11
shoulds, not following, 135–137
sitting, and your health, 75–76
Snack, Movement, 89
Snow Shuffle, 94
socialization, mindset and, 123
Soulful Stroll, 91–92
Spark (Ratey and Hagerman), 100n
Strategy(-ies), 10–11
beginning with the end in mind as, 175–177
bringing your learning to life as, 181–182
building consistency before quantity as, 179–181
integrating one new behavior at a time as, 178–179
for negotiation, 189, see also negotiation using learning goals as, 174–175
using sustainable self-care as, 177–178
“Stress in America” study, 129
success, continuum of, 194
Successful Cycle of Motivation, 104–107
Sustainable Cycle of Self-Care, 154–156, 177–178
sweating, 77–79
Switch (Heath and Heath), 57n
Teixeira, Pedro J., 63–64
telomere length, 75–76
ten-minute rule, 73–75
“The Third Metric,” 161
Thrive (Huffington), 128
thriving, surviving vs., 161
time, for physical activity, 83
Ultimate Fitness (Kolata), 62
unemployment, 125n
University of Lisbon, 63–64
University of Michigan, 114
U.S. Surgeon General, 72–73, 115
ventilatory threshold, 59
Vicious Cycle of Failure, 19, 22–23, 26–28, 105
Waiting, Active, 88
walking, 115–117
Walking Call-to-Action, 115
Walking Meeting, 91
Walk the Airport, 94
wanting, liking vs., 107–108
weekly logistics, planning, 193–195
weight loss
and enjoyment of exercise, 63–65
working out and focus on, 54–56
as Wrong Why, 25
Weinzweig, Ari, 208
well-being
and “being” yourself, 154
emotional, 110
enhancing your sense of, 140–144
and health/wholeness, 153
and “shoulds,” 136
sustainable self-care as strategy for, 177–178
“What Sustains Us, We Sustain” tree, 157–159, 192, 193
Whys
and eating, 44–45
“health-promoting,” 102
and sustainable behavior change, 42–43
willpower, 28–30
women
and intensity of exercise, 110
and self-care, 126
work, fun vs., 41–42
Working Walk, 91 Wrong Why(s), 43
reframing from, 99–100
“to be healthy” as, 102–103
in Vicious Cycle of Failure, 22–23
Wrzesniewski, Amy, on motives, 46
you, as energy center of your life, 149–150