EXERCISE IS NOT A TRADE-OFF FOR FOOD

Photo: AI Image

Years ago, I used to hit the gym first thing in the morning. Circuit training, some HIIT, and I felt sweaty, strong, and energized.

And then … On the walk to work, I’d stop for a Starbucks coffee and a cookie.

Why?

Because “I earned it.”

At the time, it felt innocent, a reward for "hard work". But over time, it built a pretty damaging mindset.

• Exercise became a currency to “pay for” treats, I knew they were empty calories, low in nutrients (not to say none), but damn, they were delicious.

• Food became something I had to deserve.

• I was stuck in a cycle of earning and burning.

And if you're still caught in that mindset, let’s break it down:

• A 30-minute run might burn ~300 calories. (According to running coach David Wiener, that can range from 280 to 520 depending on your body and pace.)

• A Starbucks Chocolate Chunk Cookie? 340 calories.

• A slice of cheese pizza? 250–300 calories, easy.

You see where I’m going with this?

Even if you do think in calories, the math just doesn’t work in your favor. It’s incredibly easy to eat 500+ calories in a few minutes …But much harder (and more time-consuming) to burn that through exercise.

Trying to “cancel out” food with movement is exhausting, unsustainable, and misses the point entirely.

The Mindset Shift That Changed Everything

It took me some time (and a lot of unlearning) to realize:

Exercise isn’t a punishment. It’s not a payment plan for what I eat. It's honoring the strength and potential of my body.

It’s a way to feel:

• Strong: Not just in my muscles, but in my mind and heart too.

• Clear-headed: Moving my body helps me clear the fog and find my focus.

• Emotionally resilient: Because life is heavy sometimes, and movement makes me more equipped to carry it.

• Grateful: Every heartbeat, every stretch, every deep breath… that's a gift.

And not to forget:

• Better sleep (the deep, delicious kind).

• Confidence: Not because of a number on a scale, but from the pride of knowing I’m consistently becoming stronger, more flexible, and more at home in my own skin.

Today, my exercise looks different depending on the day.

• Some days it’s lifting weights and feeling powerful.

• Some days it’s pilates, tuning into tiny, precise movements.

• Other days, it’s dancing around the living room with a goofy smile on my face because… why not?

I move because it makes me feel alive. I eat in ways that nourish my body, physically and emotionally. And, I’ve stopped keeping score. And it feels so freeing.

A Few Friendly Tips If You’re Ready to Shift Your Mindset Too

• Catch the language you use

If you hear yourself saying, "I have to burn this off later," pause. Try shifting it to, "I’m moving because I want to feel good."

• Prioritize how you feel, not just how you look

Notice your energy levels, your mood, and your strength. These are the real victories.

• Allow food to be more than just fuel

It’s okay to enjoy food! Food is a connection, culture, and celebration. It doesn't have to be "earned".

• Explore different types of movement

Not every workout needs to be a boot camp. Walks, stretching, dancing, hiking, they all count.

• Remember: We are more than the calories we burn

Way, way more. :-)

At the end of the day, movement is a gift and food is a joy, not a transaction.

We deserve a relationship with both that feels empowering and free.

If one day you feel like you need support or want to explore building a healthier relationship with food, let’s have a chat and work through it together!

The information provided in this post is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional consultation. Please consult a healthcare provider before making any significant changes to your diet, exercise, or wellness routine to ensure they align with your individual needs and circumstances.