{"id":17449,"date":"2017-09-11T09:20:06","date_gmt":"2017-09-11T13:20:06","guid":{"rendered":"https:\/\/burnbootcamp.com\/?p=17020"},"modified":"2019-03-15T12:56:20","modified_gmt":"2019-03-15T16:56:20","slug":"food-is-not-a-reward-2","status":"publish","type":"post","link":"https:\/\/burnbootcamp.com\/food-is-not-a-reward-2\/","title":{"rendered":"Food Is Not a Reward"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]We all do it. We achieve a goal and then we go out and reward ourselves with a meal or\u00a0treat that makes us feel happy. Personally, I still find myself in this mindset to some\u00a0degree; I just treated myself in this way after our annual Burn Athlete photo shoot. I put months and\u00a0months of hard work into my training and my meals, and then right after the shoot thought, “I\u00a0earned this pizza!\u201d …Not even 30 minutes after it was gone I felt terrible and I NEEDED to\u00a0work it off!<\/p>\n

Daily on my Facebook news feed I see my friends and family using food as a reward. I\u00a0also see women in my gym using fitness as a \u201cpunishment\u201d for overdoing it on the\u00a0weekend! This deception isn’t easy to escape, but then again, nothing in life that is truly\u00a0impactful is usually easy, is it? This particular cycle is crucial to break because, once we\u00a0do, we can open up the door to a better life.<\/p>\n

Food Is Not A Reward!<\/strong><\/h4>\n

And while we\u2019re on the topic, neither are adult beverages! I know my ladies love their\u00a0wine!\u00a0When we continuously rewarding ourselves with food or beverages, instead being\u00a0mindful and only indulging in moderation, we begin to affiliate food with whether or not\u00a0we\u2019re worthy of success.\u00a0We associate foods like pizza, chocolate and wine as treats for our \u201cgood behavior\u201d – but\u00a0that association is short-lived. After we indulge we often have feelings of guilt and failure and we shift our association to \u201cbad behavior\u201d for eating something that we believe we should avoid. The truth is, this association\u00a0between food and our behavior doesn\u2019t really exist, and by creating it we put ourselves\u00a0in an unhealthy mindset.<\/p>\n

Fitness Is Not Punishment<\/strong><\/h4>\n

I get it\u2026 I used to run on a treadmill for what seemed like hours to \u201cburn off\u201d whatever I\u00a0did to my body over the weekend. You see, the problem here was that I hated running! It was\u00a0so boring to me and I knew I needed to find a workout that was fun for me – something that I looked\u00a0forward to doing, something that involved\u00a0people that have similar goals as me! You want to make sure that fitness is just a part of your daily routine, where you\u00a0get to face the challenge of becoming the best version of yourself!<\/p>\n

 <\/p>\n

5 Tips to Change Your “Food Reward” Mindset<\/h3>\n

I am going to give you 5 tips to change your mindset on rewarding with food and\u00a0viewing workouts as punishment…<\/p>\n

Tip 1 – Find a Different Reward<\/strong><\/h4>\n

This might seem like a given, but I wanted to give you some examples of different\u00a0rewards I use for myself that don’t include food…<\/p>\n

    \n
  • Get a massage and take care of your body and muscles.<\/li>\n
  • Go get\u00a0a manicure or pedicure, pampering is fun.<\/li>\n
  • Schedule an outing with a friend and set off on an\u00a0adventure.<\/li>\n
  • Treat yourself to a new pair of shoes.<\/li>\n
  • Try out a new hair style.<\/li>\n
  • Buy some new workout clothes that help motivate you!<\/li>\n<\/ul>\n

    Tip 2 – Reminisce o a Fun Workout<\/strong><\/h4>\n

    Think about the most fun you have had during a workout! Maybe it was a partner\u00a0workout with your best #Swolemate or Burn Beats Live!<\/p>\n

    Tip 3 – Be Mindful<\/strong><\/h4>\n

    When find yourself trying to rationalize food as a reward, stop yourself right there.\u00a0Take three deep breaths and remind yourself that your behaviors don\u2019t determine what\u00a0you can and can\u2019t eat. Then, think why you want the food. For example, you might say,\u00a0\u201cI want chocolate, because it tastes good – not because I do or don\u2019t deserve it.\u201d If the\u00a0reason you want the food is because it tastes good, there are healthier options that\u00a0taste good as well. Reach for some strawberries, or some watermelon!<\/p>\n

    Tip 4 –\u00a0Meet Someone New at the Gym<\/strong><\/h4>\n

    When you make connections with people at the gym you begin to not only want to go\u00a0because of the workouts, but also because of the relationships you have built! This\u00a0helps hold us accountable and makes us want to go back day in and day out!<\/p>\n

    Tip 5 – Get Creative With Your Food<\/strong><\/h4>\n

    Oftentimes, junk foods feel indulgent simply because we don\u2019t know how to create\u00a0healthy options! Below I have attached a recipe for avocado pudding. I make this when I feel\u00a0like indulging without reverting to junk food!<\/p>\n

    WHAT YOU NEED<\/strong><\/p>\n

    \u2022 3 large avocados, soft and ripe<\/p>\n

    \u2022 1\/4 cup organic, high-quality cacao powder<\/p>\n

    \u2022 3 to 6 Tbsp. of unsweetened almond milk<\/p>\n

    \u2022 1 tsp. vanilla extract<\/p>\n

    \u2022 2 tsp. coconut oil<\/p>\n

    \u2022 2 Tbsp. raw honey<\/p>\n

    Combine avocado, cacao powder, almond milk, vanilla, coconut oil and honey in\u00a0blender. Blend on high for 5 minutes or until smooth.\u00a0Refrigerate for 30 minutes, then enjoy!<\/p>\n

    Always remember that you should not feel discouraged if you’re not on your “diet A-game” 100% of the time! Small progress is still progress and food should always be thought of as a way to fuel your body with vital nutrients and protein. Try not to put yourself down for indulging in a treat every once in a while… but remember to\u00a0make healthy choices along the way.<\/p>\n

    For more blog posts about health and nutrition, don’t forget to sign up for our FREE newsletter that will hit your inbox every single week![\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

    [vc_row][vc_column][vc_column_text]We all do it. 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