Sweat now, feast later?

This month, Alexandra Beck explores the myth of “holiday burn-off” workouts.

Photographs: Unsplash

Text: Alexandra Beck

As the holidays approach, many of us start joking: “I’ll need an extra run before Christmas dinner,” or “better burn this cake off tomorrow.” You won’t see flashy “turkey burn” billboards in Denmark - but the idea still sneaks into conversations. The unspoken rule is that indulgence must be “balanced out” with punishment in the gym.

But here’s the thing: food doesn’t need to be earned. Exercise isn’t a tax office, and your plate isn’t a crime scene.

Food is not a prize or a penalty

Calories are not confessions, and burpees are not penance. Food is culture, joy, and fuel - it brings families together and keeps traditions alive. When we talk about “burning it off,” we accidentally attach guilt to something that should also bring pleasure.

And guilt is a terrible training partner. It makes exercise feel like punishment rather than empowerment.

Why we really train

The point of training isn’t to undo a plate of risalamande. It’s to build strength, preserve mobility, improve mood, and protect our long-term health. Those benefits aren’t cancelled out by a single festive dinner. Progress comes from consistent effort across the whole year, not a frantic December workout spree.

The calorie math myth

Yes, energy balance matters -  but not meal by meal. No single “extra workout” will undo Christmas lunch. You’d need hours of intense training to match even one Danish julefrokost. And honestly, who wants to burpee through the holidays?

Zoom out instead: if you stay active and mostly balanced week after week, a few indulgent days won’t derail anything.

Smarter strategies for the season

So how do you keep your balance without guilt?

• Stick to your routine. Keep your strength and cardio sessions going because they make you feel strong, not because you “owe” them.

• Eat before the feast. Skipping meals all day backfires - you’ll arrive starving and overdo it. A protein-rich breakfast sets you up better.

• Choose what you love. You don’t need every cookie. Go for your favourites and savour them.

• Move for joy. A winter walk, dancing at the party, even snowball fights - it all counts.

• Stay hydrated. Sometimes what feels like “I need another slice” is just thirst.

Why mindset matters

If you always connect workouts to guilt, you’ll never love them. But when you see exercise as building power and confidence, you’ll stick with it. That’s what really changes your body and health - not a desperate December “burn-off.”

Enjoy the feast, keep the rhythm

Think of the holiday season as a cymbal crash in an orchestra. Loud and joyful, yes, but the music continues underneath. Your steady rhythm is the year-round training, decent nutrition, and active lifestyle. That rhythm matters far more than one feast.

So, sweat because it makes you stronger. Feast because you’re celebrating life. And remember: one risalamande doesn’t erase your fitness, just as one salad doesn’t make you fit.