The Holiday Phrase That’s Secretly Sabotaging Your Relationship with Food and Fitness
Imagine this: It’s the day after Halloween, and you’re still buzzing from the sugar rush of the night before. You head to your morning fitness class, ready to kickstart your week, only to be met with a phrase that leaves a bitter taste in your mouth. ‘Let’s work off all that Halloween candy!’ the instructor declares. Sounds harmless, right? Wrong. This seemingly innocent comment is part of a toxic narrative that’s not only pervasive during Halloween but also dominates the holiday season. But here’s where it gets controversial: What if I told you that this mindset isn’t just unhelpful—it’s actively harmful? Let’s dive into why this phrase needs to go and how you can shift your perspective for a healthier, happier you.
It Undermines the True Value of Exercise
When I stepped into that fitness class, my goals were clear: strengthen my postpartum core, connect with friends, and feel energized. Burning off candy? Not on my radar. Yet, the instructor’s focus on calorie-burning missed the point entirely. And this is the part most people miss: Exercise is so much more than a punishment for what you eat. Emmie Keefe, a Boston-based nutritionist, explains that framing workouts as a way to ‘earn’ food or ‘undo’ indulgences completely backfires. ‘We should exercise for cardiovascular health, mental clarity, emotional well-being, and social connection,’ she says. ‘Burning calories shouldn’t even be on the list.’
Research backs this up. Studies show that regular exercise improves longevity, reduces anxiety and depression, boosts creativity, and enhances sleep—all benefits that have nothing to do with weight loss. Yet, when we view exercise as a form of penance, we’re less likely to stick with it. Keefe adds that the mental strain of tracking calories in versus calories out is not only unrealistic but also counterproductive. Instead, focus on how exercise makes you feel—strong, motivated, and ready to tackle the day.
It Fuels a Dangerous Relationship with Food
Now, let’s talk about that slice of pumpkin pie. Shouldn’t the only thing you feel when you bite into it be pure joy? According to Alyssa Royse, owner of Rocket Community Fitness in Seattle, the idea that you need to ‘earn’ or ‘work off’ treats is deeply problematic. ‘It ties food to morality,’ she explains. ‘By virtue of being alive, you deserve both nourishment and pleasure.’ Here’s the controversial part: What if we stopped labeling foods as ‘good’ or ‘bad’ and simply allowed ourselves to enjoy them without guilt? Royse argues that moralizing food can lead to disordered eating, which carries serious long-term health risks, from heart damage to digestive issues.
At her gym, trainers avoid mentioning food altogether. Instead, they encourage clients to focus on the joy of the holidays—the laughter, the connections, the sheer delight of savoring seasonal treats. Royse also points out that years of toxic media messaging have conditioned us to associate holidays with guilt. Her solution? Challenge these narratives and embrace food neutrality. ‘Food doesn’t need to be an emotional or moral experience,’ she says. ‘You’re allowed to just have it.’
The Physical Toll of Food Shame
Keefe highlights another often-overlooked consequence of food guilt: stress. When you shame yourself for what you’ve eaten, your body releases stress hormones, which can lead to stomachaches, digestive problems, and even headaches. ‘You’re making yourself suffer twice,’ she notes. Her advice? Enjoy your food, then move on. No guilt, no punishment—just balance.
Listen to Your Body, Not the Noise
Both experts agree that the key to a healthy holiday season is tuning into your body’s signals. This is where mindful eating comes in. Pay attention to how your food tastes, how it makes you feel, and when you’re truly full. Royse, for instance, stays hydrated by alternating holiday cocktails with water and takes walks not as a punishment, but to ease any physical discomfort. Keefe, meanwhile, enjoys her favorite holiday treats while also prioritizing nutrition—think fruits and veggies alongside those richer dishes. ‘The holidays don’t have to be an all-or-nothing affair,’ she says.
A Thought-Provoking Question for You
What if we stopped seeing food as something to be earned or burned off and instead viewed it as fuel for joy, connection, and life itself? How might that shift change your holiday experience? Share your thoughts in the comments—let’s spark a conversation that challenges the status quo and embraces a healthier, more compassionate approach to food and fitness. And if you or someone you know is struggling with an eating disorder, don’t hesitate to reach out to the National Eating Disorder Association hotline at 1-800-931-2237.
