The Lift for Longevity Podcast-Alleviate chronic pain, fix muscle imbalances, exercises for dental hygienists, injury prevent

In this epsiode Tom and I take a deep dive into the nutrition mistkes we see keepoing Dental Hygienists stuck in pain. From fasting, to skipping meals, to undereating protein...our body needs fuel not only to survive but, to release body pain. Listen in to learn our top tips and tricks to fuel your body properly-for the op and for a healthy body overall!

In this client spotlight, Heather shares how she went from constant neck, shoulder, and scapular pain—and relying on weekly chiropractic, massage, and acupuncture appointments—to working full days as a dental hygienist with minimal pain. We dive into why treating the root cause of pain is more effective than chasing temporary fixes, how proper breathing and movement transformed her workouts, and why investing in your body now can help you enjoy a long, pain-free hygiene career. If you've been wondering whether chronic pain is just "part of the job," this episode is for you.

Okay, so today I am with my assistant coach Tom, and we are gonna chat about the importance of building muscle specifically for hygienists to protect their body from the ops. So, you know, something that I see very frequently or that we see is hygienist, they tend to work out very consistently, but they're not actually building the weak muscles in their imbalances. So I'm just gonna like kind of dive in right away because it's like the chronic muscles we see that are just atrophied essentially.

The conversation delves into the pitfalls of generic workouts, the misconception of exercise for calorie burning, the importance of recovery and rest, balancing physical demands, the need for an individualized approach to fitness, and the importance of realistic expectations and guidance. Takeaways Exercise is not primarily for burning calories Recovery and rest are crucial for physical well-being Chapters 00:00 The Pitfalls of Generic Workouts 06:53 Recovery and Rest 13:00 Realistic Expectations and Guidance

The conversation explores the misconception of stretching as a solution to pain, the impact of breathing on pain relief, factors affecting muscle tightness, and the role of strength training in addressing pain and improving flexibility. Takeaways Stretching is not always the solution to pain relief. Breathing and strength training play a crucial role in addressing muscle tightness and pain. Chapters 00:00 The Misconception of Stretching 07:01 Factors Affecting Muscle Tightness

In this episode, Brianne Novaes chats with her assistant coach, Tom Hudson, about the top three mistakes that hygienists make when it comes to chronic pain. They discuss the importance of hydration, proper nutrition, and stress management in preventing pain and maintaining overall health. The conversation emphasizes the foundational aspects of health and wellness, highlighting the significance of basic practices over trendy or complex solutions. Takeaways Hydration, nutrition, and stress management are foundational pillars for preventing chronic pain and maintaining overall health. Basic practices such as proper hydration, balanced nutrition, and stress management have a significant impact on overall health and wellness. Chapters 00:00 Stress Management and Its Impact

In today’s episode I am sharing my client Danielle’s amazing transformation. Being a single mom like myself, all I wanted for her was to make her life easier by getting rid of her pain. When we met, she was having chronic hip pain, tingling and numbness in her neck and shoulders, and was always uncomfortable. She did weekly chiro, massage, yoga..she felt like she had tried everything. Once we started working on correcting her imbalances, her hip pain was GONE IN 4 WEEKS! After 12 weeks of working with me, she has NO PAIN AT ALL and feels like a person again. <3 Tune in to hear her story now. Stay Strong, Brianne Additional Resources: Lift for Longevity Application: https://forms.gle/dSNPtjYM7KHeqcu87 Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Do you have low back, hip, or glute pain? Have you been told that one of your legs is shorter/longer? I see signs like this in Dental Hygienists every single week. Because you sit all day AND often lean either forward or to the side, your body develops muscle imbalances. This is because overtime, your pelvis becomes misaligned -either anteriorly, posteriorly, or laterally tilted. Each of these leads to having muscles that are overused and other muscles that are weak. These imbalances compound overtime and will only lead to further pain and additional compensations. Listen in to hear the most common lower body imbalances and how to correct them! Stay Strong, Brianne Additional Resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Do you feel like you have muscle tightness/tension but aren’t sure how to fix it? Maybe you have poor flexibility or range of motion…and or pain. All these are signs that you have muscle imbalances. Recently when Stephanie Botts had me as a guest on her podcast, she asked me what the common imbalances in RDHs were. Well there are many and some are overlooked so I wanted to go over the most common ones I see. In this episode I am sharing common signs/indicators that you have upper body muscle imbalances and how to remediate them. Stay Strong, Brianne Additional Resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Has your chiro told you that you have one leg shorter? Do you have low back pain, glute pain, or sciatica on one side? This is because you have a lateral pelvic tilt. This happens from leaning to one side while you are practicing. And on top of that, if you are a mom, you hold your kid on one hip for years and your body adapts to this position. This leads to muscle imbalances that need to be corrected otherwise they are compounding over time. We need to assess what muscles are tight and what muscles are weak so that we can build a solid foundation to have a strong, stable body. Tune in now to learn more! Stay Strong, Brianne Additional Resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Today’s episode is part 2 of my chat with Stephanie Botts @ Polished Posture. We take a deep dive into what exercises and muscles are important for dental hygienists, strength training dos and don’ts, posture bras and common fitness myths. Listen in to get real time practical tips to build your healthiest body that is free of pain. Stay Strong, Brianne Additional Resources: Connect with Stephanie -> https://www.instagram.com/steph.polishedposture/ Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Today’s episode is my all time favorite with the one and only Stphanie Botts @ Polished Posture. Stephanie and I connected online years ago and she is the reason why I specialize in working with Dental Hygienists. We both have a passion for helping hygienists feel their best to live their healthiest lives-in and outside the op. We chat about how we met, muscle imbalances, postural distortions and corrective exercise. Today is part one of our chat so buckle up and get ready for some real talk on exercise for Dental Hygienists! Stay Strong, Brianne Additional Resources: Follow Stephanie -> https://www.instagram.com/steph.polishedposture/ Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Being a fit chick in my 40s, there are a lot of habits that I do daily (and have for years) without hesitation. Since I’ve been in fitness for quite some time, these habits have become second nature to me, probably like a hygienist and flossing:] but I realize that this isn’t the case for everyone. And since everyone's life is different, what works for me might not work for you. However, habits compound over time and in fitness, it’s the little things that make a big difference. So today I wanted to share my 5 non-negotiables as a fit chick in her 40s so that you can gain some insight as to what habits might be good to double down on for optimal health. Stay Strong, Brianne Additional Resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Are you looking to BUILD MUSCLE? Cool, then you’re in the right spot! I have RDHs tell me this all the time so today I wanted to go over which workout split is actually best for building muscle. There are so many different options out there when it comes to fitness so I wanted to explain the different workout splits and what/ who each one is for. In this episode I’ll be going over 5 different workout splits along with pros and cons of each so stay tuned to learn which is best for you. Stay Strong, Brianne Additional Resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

I recently recorded a podcast with Stephanie Botts at Polished Posture and our conversation prompted me to record this episode. She wanted my opinion on a couple of fitness topics that she hears often from dental pros. I personally have been in the fitness industry for so long that I forget that most of these myths still exist. So today, I am sharing my top 5 fitness myths to bust them once and for all! I talk about how you can’t spot reduce body fat to lifting weights will make you bulky to crunches will strengthen your core…and more. Listen in to hear all 5 now. Stay Strong, Brianne Additional Resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Now that summers over and we are getting back into our routines, I thought it’d be a good time to share one of my amazing client’s testimonials. Rita was working out on her own for YEARS and had chronic pain, tension headaches, was unhappy, and ended up having to leave clinical hygiene. She temped on occasion and ran into one of my clients and was impressed by her posture and asked what she was doing. My client referred Rita to me and the rest is history. She now feels open, has increased mobility, headaches are non-existent and most importantly her mental state is better and she is happier<3 She says that I am “the only person that has helped me”. Listen in to hear the full testimonial now! Stay Strong, Brianne Additional Resources: Lift for Longevity Application: https://forms.gle/dSNPtjYM7KHeqcu87 Join the FB Community: Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Do you want to build muscle but struggle when it comes to what or how much to eat to achieve this goal?!? Today I am interviewing Shay Pascale, Founder of The Body Bulletin, to discuss how to adequately eat for our body in order to see the results that we are seeking. If you workout but you aren’t seeing the results of your workouts or you experience low energy or fatigue, it could be attributed to what you are (or aren’t) eating. Shay takes a holistic approach and explains in depth how to use food as fuel so that we don’t have to guess when it comes to our nutrition. Tune in to hear the full interview now. As mentioned in this episode: 5 Day Clean Eating Challenge: thebodybulletin.com/cleaneatingchallenge Macros Checklist: thebodybulletin.com/macroschecklist @thebodybulletin on Instagram Blog: Thebodybulletin.com More resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

As someone who has been dedicated to fitness for a long time..2024 has not been the best year for me. In fact, I’ve worked out less this year than I have ever in the past 15 years. We all go through seasons but to take care of yourself first is and always has been my priority. So the fact that this year I “fell off” a bit didn’t sit well with me. Yes, I could get back on track on my own but by hiring a Trainer to do my dirty work for me by writing my fitness and nutrition program, I will have saved soooo much time and brain space. This is exactly what I want for my clients too! Tune in to learn the benefits of hiring a Personal Trainer from a Personal Trainer. Stay Strong, Brianne Additional Resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

We all have fitness goals. Some of us want to be strong, healthy, pain free, age gracefully..the list goes on. But how do we actually achieve these goals? There’s one key component that will help ensure your success-tremendously! That is having ACCOUNTABILITY. Statistics show that when you hire a fitness coach, you are 95% more likely to hit your goals!!!! There’s many reasons for this but if you’re serious about your health and fitness goals, listen in to hear how accountability might be the missing piece for you! Stay Strong, Brianne Additional Resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne

Having a strong, balanced body is the key to living a healthy life. While of course we want to correct imbalances and build a solid foundation first, we have to take it a step further. Since we are 3D beings and our bodies are 360 degrees, it’s crucial that we train our bodies in this manner by working in all 3 planes of movement. Doing this will allow us to have strength in all areas as well as decrease our risk of injury. If we only work in the same plane(s) by doing certain exercises, our risk for both imbalances and injury increases. Listen in to hear my 3 steps to building a strong, balanced body overall. Stay Strong, Brianne Additional Resources: Join the FB Community-> Fitness Tips for Dental Hygienists | Facebook Get your freebies-> Builtbybrianne.com Instagram -> @built_by_brianne