Episode 50: Unlocking Potential: The Power of Small Moves

04/16/25 • 51 min

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In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca welcome Britt Frank, a licensed therapist and author, who shares her journey from personal struggles with addiction to becoming a mental health advocate.

Britt discusses the importance of momentum over motivation, the realities of imposter syndrome, and how to recognize when one is feeling 'stuck' in life. She emphasizes the need for self-honesty and reframing struggles as opportunities for growth, providing listeners with valuable insights into mental health and personal development.

In this engaging conversation, Britt Frank discusses the significance of small actions in building momentum, the importance of reframing anxiety as curiosity, and the necessity of taking micro steps to overcome fear and get unstuck. She emphasizes that our brains are allies in our journey towards wellness and that self-sabotage is a misconception.

The discussion also touches on when to seek professional help and the insights from her new book, 'Align Your Mind', which focuses on harmonizing the various voices in our heads to make better decisions.

Takeaways

Britt Frank emphasizes that strength doesn't always come from motivation.
She shares her experience of living a double life while struggling with addiction.
Momentum is more important than motivation in overcoming challenges.
Imposter syndrome is a common experience for many, including professionals.
Self-deception can prevent individuals from recognizing their struggles.
Recognizing when you're stuck is crucial for personal growth.
Britt encourages listeners to stop lying to themselves about their situations.
Understanding that being 'stuck' means having options is key.
The first step towards change is acknowledging that the first step counts.
Britt wrote her book during the pandemic, inspired by the themes of resilience. Small moves can lead to significant changes.
Instead of asking 'why am I stuck?', ask 'what am I willing to do right now?'.
Anxiety serves as a signal, not an enemy.
Pain is a protective mechanism and provides valuable information.
Micro yeses can help in overcoming procrastination and fear.
Self-sabotage is a myth; it's about untrained voices in our heads.
The brain is capable of change and growth over time.
Finding someone knowledgeable can help navigate fears and uncertainties.
It's important to match actions with emotions appropriately.
Professional help can be beneficial when feeling stuck or overwhelmed.

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Takeaways

Britt Frank emphasizes that strength doesn't always come from motivation.
She shares her experience of living a double life while struggling with addiction.
Momentum is more important than motivation in overcoming challenges.
Imposter syndrome is a common experience for many, including professionals.
Self-deception can prevent individuals from recognizing their struggles.
Recognizing when you're stuck is crucial for personal growth.
Britt encourages listeners to stop lying to themselves about their situations.
Understanding that being 'stuck' means having options is key.
The first step towards change is acknowledging that the first step counts.
Britt wrote her book during the pandemic, inspired by the themes of resilience. Small moves can lead to significant changes.
Instead of asking 'why am I stuck?', ask 'what am I willing to do right now?'.
Anxiety serves as a signal, not an enemy.
Pain is a protective mechanism and provides valuable information.
Micro yeses can help in overcoming procrastination and fear.
Self-sabotage is a myth; it's about untrained voices in our heads.
The brain is capable of change and growth over time.
Finding someone knowledgeable can help navigate fears and uncertainties.
It's important to match actions with emotions appropriately.
Professional help can be beneficial when feeling stuck or overwhelmed.

Previous Episode

Episode 49: How to Read Nutrition Labels: Key FACTS to Check on Every Food Package

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Watch on YouTube here.

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca explore the importance of nutrition awareness, focusing on food labels, ingredient lists, and building healthy habits. They discuss practical tips for grocery shopping, the significance of moderation in dietary choices, and the impact of small changes on overall health. The conversation emphasizes the need for a balanced approach to nutrition, steering clear of misinformation prevalent in social media.

aakeaways

Nutrition awareness is crucial for making informed food choices.
Understanding serving sizes can prevent overconsumption of high-calorie snacks.
No foods are inherently bad; moderation is key.
Reading ingredient lists helps identify healthier options.
Stick to whole foods found on the outside of grocery stores.
Building healthy habits takes time and consistency.
Small changes in diet can lead to significant health improvements.
Treats should be special and not an everyday occurrence.
Focus on protein intake to improve satiety and overall nutrition.
Be cautious of sensationalized health claims on social media.

Next Episode

Episode 51: Navigating Injury Recovery with Dan Pope

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Summary:
In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca welcome Dan Pope, a physical therapist with a rich background in sports and injury recovery.
The conversation delves into Dan's personal experiences with injuries, the importance of understanding the psychological aspects of rehabilitation, and the protocols for returning athletes to their sports safely. Dan emphasizes the need for thorough testing and preparation to ensure athletes feel confident and ready to return to their activities after injury.
In this conversation, Dan Pope discusses the complexities of surgical decisions in sports injuries, emphasizing the importance of patient education and informed decision-making. He highlights the need for quality physical therapy and the challenges of misinformation in pain management.
Additionally, Dan shares insights from his experience writing a book aimed at empowering coaches and consumers in managing orthopedic issues.
Takeaways:
It's helpful to hurt yourself to learn about injuries.
Understanding the psychological aspect of rehabilitation is crucial.
Return to sport protocols should be individualized based on the injury.
Athletes often return to sport too quickly after injuries.
Regular testing and benchmarks can improve psychological readiness.
Force plates and dynamometry are valuable tools in rehabilitation.
Building strength and confidence is key for athletes post-injury.
Injury recovery is a learning experience for both therapists and patients.
Communication between therapists and athletes is essential for success.
Sending patients to sports psychologists can enhance recovery outcomes.
Surgery can sometimes be the best option for athletes.
Conservative care can waste valuable time in recovery.
Not all injuries require surgery immediately; it depends on the individual case.
Education is key for patient decision-making regarding surgery.
Physical therapists are well educated and capable of providing quality care.
inding a therapist who understands your sport is crucial for effective rehabilitation.
The book writing process is long and requires significant effort and detail.
Coaches should learn to manage pain effectively to support their clients.
Misinformation complicates pain management for consumers, making it hard to find accurate information.
We aim to empower consumers with accurate information to make informed decisions about their health.

The Beyond Pain Podcast - Episode 50: Unlocking Potential: The Power of Small Moves

Transcript

Joe Gambino (00:00)
Welcome back into the Beyond Pain podcast. I am one of your hosts, Joe Gambino, and I'm here with your other host, Joe Lavaca. You can find us on Instagram. I am at Joe Gambino DPT. Lavaca over there at TrentonMotion underscore PT. You can find this podcast on Instagram as well, Beyond Pain podcast. And you can find us on YouTube, cups of Joe underscore PT. Joe, I'm still on a roll here, I think.
Joe LaVacca (00:24)
Yeah, yeah, really, really nice, really nice intr