100th Episode 🥳 20 Lessons Learned interviewing experts with Christine DeFilippis

The 100th episode of Breaking Body Biases! The perfect time to reflect on some of the most impactful lessons we've learned together over these 100 episodes. These are lessons that have not only shaped this podcast but have also deeply influenced my personal journey in the fitness and wellness space. I’ve had the honor of speaking at various conferences and meeting some of the most amazing people. So, grab a cup of coffee, get comfortable, and let’s dive into these 20 powerful lessons."

1. Weight Neutrality Matters 

2. Body Diversity is Normal 

3. Joyful Movement Over Exercise for Weight Loss 

4. Language Matters 

5. Diet Culture is Harmful 

6. Mental Health and Physical Health are Interconnected 

7. Education is Empowering

8. Community is Key 

9. Representation Matters 

10. Self-Compassion Enhances Motivation 

11. It's About Function, Not Appearance 

12. Every Body is a Good Body 

13. Fitness is for Everyone 

14. Rest is Productive 

15. Boundaries Protect Wellness 

16. Progress is Non-linear 

17. Body Autonomy is Crucial  

18. Intersectionality in Body Positivity 

19. Critical Thinking Over Trends 

20. Continuous Learning and Unlearning 

As I reflect on these lessons they provide an inspiring framework for your 100th episode, celebrating how far the podcast has come while reinforcing our core values and mission. And what’s to come

The 100th episode of Breaking Body Biases! The perfect time to reflect on some of the most impactful lessons we've learned together over these 100 episodes. These are lessons that have not only shaped this podcast but have also deeply influenced my personal journey in the fitness and wellness space. I’ve had the honor of speaking at various conferences and meeting some of the most amazing people. So, grab a cup of coffee, get comfortable, and let’s dive into these 20 powerful lessons."

1. Weight Neutrality Matters One of the biggest takeaways from this journey is the importance of weight neutrality. This idea that health isn’t defined by a number on the scale has been revolutionary for many of us. I spoke with fitness instructors, who shared how shifting focus from weight to overall well-being completely transformed their approach to fitness. It’s about helping people feel good in their bodies, not making them fit into a particular size. Is poke about this for me in episode: and I also spoke with GFIs: Beth Yarzab ep 6, personal trainer Rebekka Ellman sp 7, Angelina Shimkus ep 16

• Emphasizing health over weight encourages a more inclusive and supportive environment for all individuals, regardless of body size.
• Example: A personal trainer working with clients of various sizes stops focusing on weight loss as a goal. Instead, they help clients set functional fitness goals like improving strength or endurance. This shift helps clients feel more motivated and less pressured by arbitrary numbers on the scale.

2. Body Diversity is Normal Body diversity is another crucial lesson. We’ve had guests who’ve reminded us again and again that every body is different, and that’s normal. For example: I got to speak with Physical therapist Dr Lisa Folden It was so powerful to hear how they embraced their unique body type and found joy in movement.

• There is no one "ideal" body type. Celebrating body diversity helps dismantle harmful beauty standards.
• Example: A gym prominently displays posters featuring people of all body shapes, sizes, and abilities engaging in fitness activities. This helps members see that fitness is for everyone, not just a narrow "ideal" body type.

3. Joyful Movement Over Exercise for Weight Loss Speaking of joy, this idea of joyful movement has come up so often. It's about finding movement that feels good, rather than punishing ourselves to lose weight. I’ll never forget the episode with [Guest Name], who talked about how dance helped them rediscover a love for moving their body. It’s such a beautiful reminder that exercise should be something we look forward to, not dread.

• Encouraging movement for fun and mental well-being rather than as a punishment or solely for weight loss fosters a healthier relationship with exercise.
• Example: A group fitness class focuses on fun dance routines that get participants moving joyfully, without mentioning calories burned or weight loss. This approach increases attendance and participant satisfaction because people enjoy the experience.

4. Language Matters The words we use can shape our reality, and that’s why language matters so much. I’ve heard from many of you about how changing the way you talk about exercise—like saying 'I’m getting stronger' instead of 'I need to burn off those calories'—has made a huge difference in your mindset. Shannon Fable ep 8

• The words we use in fitness and wellness spaces can either empower or harm. Inclusive, supportive language helps people feel welcomed.
• Example: A fitness instructor replaces phrases like "burn off that dessert" with "let's get strong and energized." This small change in language creates a more positive and supportive class atmosphere.

5. Diet Culture is Harmful We’ve also tackled the dangers of diet culture. This one is personal for many of us, myself included. Breaking free from the idea that we have to diet to be healthy has been a tough but necessary journey. 

• Diet culture perpetuates unrealistic body standards and often leads to disordered eating patterns. Breaking free from it is crucial for holistic well-being.
• Example: A wellness coach avoids promoting restrictive diets and instead encourages clients to listen to their hunger cues and enjoy all foods in moderation. This approach reduces guilt around eating and helps clients develop a healthier relationship with food.

6. Mental Health and Physical Health are Interconnected We can't talk about physical health without mentioning mental health. When we prioritize mental health, our approach to physical health naturally shifts to be more compassionate and sustainable.

• Mental well-being is just as important as physical health. A supportive fitness environment can contribute to better mental health outcomes.
• Example: A fitness studio offers mindfulness and yoga classes alongside traditional workouts, emphasizing the connection between mental well-being and physical health. Members report feeling less stressed and more balanced as a result.
• Dr Meagan Gallagher ep 15

7. Education is Empowering Education has been a powerful tool throughout this podcast. We've had so many experts sharing their knowledge, helping us all to make more informed decisions about our health and fitness. 

• Educating both fitness professionals and participants about the principles of body positivity and health at every size is a powerful tool for change.
• Example: A fitness trainer educates clients on how different exercises benefit their bodies beyond appearance, like improving heart health or reducing back pain. This knowledge empowers clients to make informed choices about their workouts.

8. Community is Key Creating a sense of community has been one of the most rewarding parts of this journey. Hearing from listeners like you, sharing how the podcast has helped you find your tribe, has been incredible. It’s proof that we are stronger together.

• Building a supportive community in fitness spaces can significantly impact individuals' journeys and sustain long-term positive changes.
• Example: A local running group emphasizes community support by celebrating all finishers at events, not just the fastest runners. This inclusive approach fosters a strong, supportive community where everyone feels welcome.

9. Representation Matters Representation is something we’ve worked hard to highlight. Seeing people who look like us in fitness spaces can be so empowering. 

• Diverse representation in fitness and wellness professionals helps more people feel seen and included.
• Example: A gym hires a diverse team of trainers who represent different genders, races, ages, and body types. Members feel more comfortable and represented, leading to increased engagement and a sense of belonging.

10. Self-Compassion Enhances Motivation One of my personal favorites: self-compassion. It’s a game changer. I’ve heard from many of you about how being kinder to yourselves has helped you stay motivated, even when things don’t go as planned. It’s all about progress, not perfection.

• Approaching fitness and body image with self-compassion rather than self-criticism can lead to more sustainable and enjoyable lifestyle habits.
• Example: A fitness coach encourages clients to practice self-compassion by acknowledging their efforts and progress, even on tough days. This helps clients stay motivated and committed without harsh self-criticism.

11. It's About Function, Not Appearance This is such a crucial shift in perspective. We often focus so much on how our bodies look, but what if we celebrated what they can do instead? I remember chatting with a physical therapist, [Guest Name], who worked with a client recovering from a significant injury. They didn’t focus on appearance but on regaining strength and mobility. The client felt empowered as they noticed functional improvements, like being able to carry groceries or climb stairs without pain. It was incredible to hear how this shift in focus transformed their relationship with their body.

• Shifting the focus from how bodies look to what they can do helps people appreciate their bodies more.
• Example: A physical therapist helps a client recover from an injury by focusing on regaining strength and mobility, rather than appearance. The client feels empowered by the functional improvements and becomes more active in daily life.

12. Every Body is a Good Body This lesson really hits home. Challenging the notion that some bodies are better than others is fundamental to fostering a body-positive culture. I think about the story shared by a swim club that promotes the idea that all bodies are swimsuit bodies. They created a judgment-free environment where everyone felt comfortable participating, regardless of shape or size. One listener even shared how this mindset shift helped them feel more confident at the pool for the first time in years.

• Challenging the notion that some bodies are better than others is fundamental to fostering a body-positive culture.
• Example: A swim club promotes the idea that all bodies are swimsuit bodies by creating a judgment-free environment where everyone feels comfortable participating, regardless of their shape or size.

13. Fitness is for Everyone No matter your age, size, or ability, fitness should be accessible. This reminds me of a community center offering adaptive fitness classes for people with disabilities. They’ve created a space where everyone, regardless of ability, has the opportunity to engage in physical activity. The joy and sense of inclusion shared by participants was truly heartwarming, showing that fitness is for everyone.

• Regardless of age, size, or ability, fitness should be accessible to everyone, and adapting workouts to fit individual needs is essential.
• Example: A community center offers adaptive fitness classes for people with disabilities, ensuring that everyone has the opportunity to participate in physical activity, regardless of ability.

14. Rest is Productive Rest is often overlooked but is so essential. We’ve had episodes dedicated to this, like when [Guest Name], an athletic coach, talked about emphasizing rest days for recovery. This approach led to fewer injuries and improved performance in their team. It’s a reminder that rest isn’t just a break; it’s a crucial part of our wellness journey.

• Rest and recovery are crucial for overall health and should be celebrated, not stigmatized.
• Example: An athletic coach emphasizes the importance of rest days for recovery and performance, leading to fewer injuries and improved overall athletic performance among their team.

15. Boundaries Protect Wellness Setting boundaries is key to maintaining both mental and physical health. 

• Setting boundaries in personal and professional lives helps maintain mental and physical health.
• Example: A fitness instructor sets boundaries by not responding to client messages after work hours, protecting their own mental health and preventing burnout, which ultimately makes them a more effective instructor.

16. Progress is Non-linear Progress isn’t always a straight path, and that’s okay. We’ve heard from many listeners who’ve faced setbacks but learned to celebrate small victories along the way. One weightlifting coach shared how they teach clients to embrace both plateaus and setbacks. One particular client found joy in mastering proper form, which kept them motivated even when the numbers on the barbell weren’t increasing.

• Fitness and wellness journeys are unique and non-linear; celebrating small victories along the way is important.
• Example: A weightlifting coach reminds clients that progress includes both plateaus and setbacks. One client, who initially struggled with this concept, learns to celebrate small victories, like mastering proper form, which keeps them motivated.

17. Body Autonomy is Crucial  Respecting individuals' choices about their bodies is fundamental. I remember the episode where a yoga instructor talked about allowing students to opt out of hands-on adjustments. This respect for bodily autonomy created a more trusting and comfortable environment in their classes, which resonated with so many of you.

• Respecting individuals' choices about their bodies and how they want to engage with fitness and health is fundamental.
• Example: A yoga instructor allows students to opt out of hands-on adjustments, respecting their bodily autonomy and comfort levels, which leads to a more respectful and trusting class environment.

18. Intersectionality in Body Positivity "We can’t talk about body positivity without addressing intersectionality. Our episode with [Guest Name] explored how race, gender, and disability intersect and impact experiences of body image and access to wellness. The discussion was eye-opening, and many of you shared how it deepened your understanding of creating more inclusive wellness spaces."

• Recognizing how different identities intersect (e.g., race, gender, disability) affects experiences of body image and access to wellness resources.
• Example: A wellness workshop discusses how different factors like race, gender, and socioeconomic status impact body image and access to fitness. Participants leave with a deeper understanding of how to create more inclusive wellness spaces.

19. Critical Thinking Over Trends "Trends come and go, but critical thinking stays. I loved our episode with a dietitian who taught clients to critically evaluate popular diets and fitness trends. By examining scientific evidence, they helped clients make healthier, more sustainable choices. It was a powerful reminder to look beyond the hype and think critically about what we’re told."

• Encouraging critical thinking about fitness trends and diet fads helps people make informed choices rather than follow harmful trends blindly.
• Example: A dietitian teaches clients to critically evaluate popular diets and fitness trends by examining scientific evidence, helping them make healthier, more sustainable lifestyle choices.

20. Continuous Learning and Unlearning "Lastly, we’ve learned that the journey toward body positivity and inclusivity is ongoing. Continuous learning and unlearning biases are necessary. One of our guests, a fitness professional, regularly attends workshops on body positivity and inclusive practices. They shared how this constant evolution has helped them better support clients from all walks of life. It’s a reminder that we’re all on this journey together."

• The journey towards body positivity and inclusivity involves continuous learning, unlearning biases, and evolving practices.
• Example: A fitness professional attends regular workshops on body positivity and inclusive practices, constantly evolving their approach to better support clients from all walks of life.

As I reflect on these lessons they provide an inspiring framework for your 100th episode, celebrating how far the podcast has come while reinforcing our core values and mission. And what’s to come