The Holiday Phrase That’s Secretly Sabotaging Your Relationship with Food and Fitness
Imagine this: Halloween candy is barely out of sight, and I’m already back at my Monday morning fitness class, ready to kickstart the week. But just as I’m holding a plank, my instructor’s words hit me like a sugar crash: ‘Let’s work off all that Halloween candy!’ What seemed like a harmless joke left a bitter aftertaste—one that lingered long after the class ended. And here’s the part most people miss: this phrase isn’t just about Halloween. It’s a toxic mindset that rears its head every holiday season, and it’s time we call it out.
But here’s where it gets controversial: Is exercising to ‘burn off’ holiday treats really that harmful? Experts say yes—and the reasons might surprise you.
It Undermines the True Value of Exercise
Let’s be clear: I wasn’t at the gym to punish myself for indulging in Sugar Daddies or Dots. I was there to strengthen my postpartum core, connect with friends, and feel the energizing rush of movement. Yet, phrases like ‘work it off’ reduce exercise to a transactional chore, as if its sole purpose is to cancel out calories. Emmie Keefe, a Boston-based nutritionist, warns that this calorie-obsessed mindset backfires. ‘Exercise should never be about burning calories,’ she explains. ‘It’s about cardiovascular health, mental clarity, emotional resilience, and building community. Those are the real rewards.’
Research backs her up. Studies show that regular exercise improves longevity more than weight loss does. It eases anxiety, boosts creativity, and even enhances sleep quality. Framing exercise as punishment, however, makes it feel like a chore—and who sticks to chores they hate? Keefe adds that the mental strain of tracking calories in versus calories out is neither realistic nor healthy. Instead, exercise should be a celebration of what your body can do, not a penance for what you ate.
It Fuels a Dangerous Relationship with Food
Now, think about that slice of pumpkin pie you only enjoy once a year. Shouldn’t the only emotion tied to it be pure joy? Alyssa Royse, owner of Rocket Community Fitness in Seattle, argues that phrases like ‘earn your treat’ are ‘incredibly harmful.’ ‘They imply that food—and pleasure—must be earned,’ she says. ‘But having a body inherently grants you the right to both.’ Moralizing food, she warns, can trigger disordered eating patterns, which carry serious long-term risks like heart damage, digestive issues, and mental health struggles.
At her gym, trainers avoid food-shaming altogether. Instead, they encourage clients to savor holiday treats guilt-free. ‘Your body’s primary purpose is to experience joy,’ Royse emphasizes. She also points out that decades of media-driven diet culture have already wired many of us to feel guilty around food. Her solution? Challenge these toxic narratives and embrace food neutrality—where eating is simply nourishment, not a moral test.
The Physical Toll of Food Shame
Keefe highlights another often-overlooked consequence: the stress of self-shaming releases hormones that can cause stomachaches, digestive problems, and even headaches. ‘You’re punishing yourself twice,’ she notes. Her advice? Enjoy your food, then move on—without the guilt.
So, What’s the Alternative?
Both experts advocate for mindful eating: tuning into your body’s hunger and fullness cues, savoring each bite, and ditching the idea that food must be ‘earned’ or ‘worked off.’ Royse, for instance, stays hydrated and takes walks during the holidays—not as punishment, but to feel her best. Keefe enjoys holiday treats while balancing them with nutritious options, proving that indulgence and health aren’t mutually exclusive.
A Thought-Provoking Question for You
How often have you exercised solely to ‘undo’ a meal? And if you’re honest, does that mindset truly serve you? Let’s spark a conversation: Is it time to reframe how we talk about food and fitness, especially during the holidays? Share your thoughts below—I’d love to hear your perspective!
If you or someone you know is struggling with disordered eating, call the National Eating Disorder Association hotline at 1-800-931-2237.
