Have you ever heard someone say, “Do the crime, pay the time” when you’ve enjoyed an indulgent weekend or had a big meal? I know I definitely used to hear it — and I even used to say it as a trainer. But looking back now, that language was never helpful. It made people feel like enjoying food was something bad, something they had to “pay back” with punishment workouts.
I’ve been there myself on my own weight loss journey, and I remember how heavy that guilt felt. It turns something as simple as a meal with family, a holiday, or a birthday celebration into a moral failure. And honestly — that’s not how health works, and it’s definitely not how I coach anymore.
Why Enjoying Your Food Isn’t a “Crime”
So many people eat well and train consistently through the week, then have what they call a “cheat day” on the weekend. But when we use words like cheat or crime, we automatically create guilt.
And when guilt drives your health choices, you stop enjoying food, and you stop enjoying exercise.
These days, I encourage a different mindset. Instead of calling it a “cheat day,” what if you framed it as something positive?
“I earned my enjoyment.”
“I’m balancing my lifestyle.”
“This is my feast meal or feast day.”
That shift alone makes the biggest difference to how you feel.
Understanding the Natural Feast & Fast Cycle
I’ve spoken about this before in my “Feast & Fasting” video because it’s a natural part of how humans have lived for thousands of years. The problem now isn’t that we feast — it’s that many people keep feasting without the natural balance on the other side.
If you enjoy a high-calorie meal, a weekend away or a few drinks, you can absolutely balance things out. That might look like:
- Having two meals instead of three the next day
- Cutting out snacks for a little while
- Following a simple calorie target
- Eating lighter meals for a few days
It’s not punishment. It’s balance. And once you learn how to do it calmly, you stop feeling that fear or guilt around food.
Why Punishing Your Body Doesn’t Work
What I often see is people going hard on the weekend with food and alcohol, then trying to “make up for it” with two workouts on a Monday. But all this does is stress your body even more.
When you’re constantly stressing your body with food choices and then punishing yourself with training, you stop making progress — physically and mentally.
Enjoy your food. Enjoy your training. Give your body space to work with you, not against you.
The Real Question: Will You Feel Guilty Afterwards?
Before you have a treat or a high-calorie meal, I always ask my clients one simple question:“Am I going to feel guilty after this?”If your answer is no, then enjoy it — you’ve attached something positive to it. If your answer is yes, that’s when it’s worth pausing and reflecting:
- Is it happening too often?
- Do you feel like you haven’t earned it?
- Are you worried you won’t be able to stop?
- Are you scared of going backwards?
What Happens When You Finally Reach Food Freedom
I’ve had many clients who plan their treat, look forward to it, and when the moment comes they say, “Johnny… I don’t actually feel like it.” This is always a powerful moment. It tells me they’ve made a real lifestyle shift. They’ve experienced the feeling of being healthier, lighter, stronger — and that feeling is more rewarding than the food itself. And this doesn’t mean they never enjoy treats. It just means they’re finally in control. They’ve found freedom with their choices and freedom in their mindset. For some people, this happens when their clothes fit better. For others, it’s when their blood sugar improves or their heart health turns around. But for everyone, it starts with dropping the guilt.
Food Freedom, Body Freedom, and Mindset Freedom
The key to a healthy lifestyle isn’t perfection. It’s being comfortable in your choices — whether that’s a nourishing meal or an indulgent one — without guilt dragging you down.
When you reach the point where you can enjoy your food and enjoy your workouts, and then simply start again the next day without stress… that’s freedom. That’s where a sustainable lifestyle truly begins.
If you’re struggling with this or you’re trying to restart your journey, I’m here to help. Together, we can build a mindset and routine that feels balanced, simple and enjoyable.
If this topic connects with what you’re going through right now, I’d love to support you and help you reset your mindset and your routine.
Contact: Johnny Musumeci — Johnny.M Boxing Health Fitness & Fitness
Phone/SMS: 0409 928 175
Email: johnnym@jmboxinghealthfitness.com.au
Whenever you’re ready to build your confidence and technique, I’m here to support you.
If you are struggling and want help with this please contact me and together we can kick start your journey or you are struggling to restart your journey
