Food is not a reward; you are not a dog.

Even so, the practice of using food as reward is very common – particularly as people work to achieve their fitness and nutrition goals. Having a good workout could mean treating yourself to a cookie. Taking an afternoon walk could translate to a slice of cake for dessert.

When we associate achievement with unhealthy food, we’re going to crave things like pizza or doughnuts or pie every time we do something good. It’s a dangerous way to train your mind, and it’s certainly not in alignment with your goals. Not to mention, unhealthy foods can negate all your hard work at the gym. It can be like taking one step forward and two steps back.

Want a better alternative?

Replace food with rewards that actually support your goals. If you stuck to your workout routine for an entire week, reward yourself with a new pair of running shoes. If you set a new personal record for a mile run, treat yourself to a massage. Or a lovely walk in nature. Or a new exercise shirt.

Food plays in an import role for all of us. And that role isn’t to reward us for doing great things. It’s to nourish and fuel our bodies so that we can continue to do great things.