Improve Your Health By Feeding Yourself Good Nutrition and Eat Healthy As a Trucker

It’s National Nutritional Month, so let’s get our nutrition on!

Eating Healthy While Traveling Doesn’t Need To Be Overwhelming

You are a long-distance trucker, meaning you spend almost all your time on the road. You may be tempted to eat fast food or other junk food because it is convenient, but this is unhealthy for you or your body. Eating healthy while traveling will help keep you strong and energized throughout your trip and allow you to maintain good health for years. But for many drivers, it’s confusing, overwhelming, and often feels complicated, so it’s just easier to eat the junk.


Trucker Diet

Eating healthily is one of the most important things you can do for your health as a trucker. It’s not always easy, but it’s worth trying to stay fit and feel good about yourself. Here are some tips for eating healthy while traveling:

  • Eat smart during the day. Don’t skip meals or go hungry; even if you’re running, late-you’ll feel crappy afterward.
  • Consider eating breakfast. You need good fuel, just like your truck does. If you run on coffee and soda for hours in the morning, consider eating breakfast. Eat healthy fats or clean protein as your morning meal to help fuel your brain and keep you clear, focused, and full-length.
  • When it comes to lunchtime, ask yourself, are you hungry? When we are doing a little movement throughout the day, we aren’t burning the most calories we can, which means we need less. You don’t need a big lunch, but a small healthy snack or a few healthy snacks prepackaged ahead of time to not overeat out of boredom. Mixed nuts, seeds, and dark chocolate chunks into small snack-size bags. Fresh fruit (remember, fruit is not the enemy) or crunchy vegetables to help satisfy that need for potato chip crunching.
  • And for dinner, focus on veggies and lean protein. If you have a late run and don’t go to sleep right after a big meal, the energy your body needs to help you rest and repair while you sleep will be used to digest your food instead, leaving out tired and your body stressed.

Eat healthy on the road.

You can eat healthy while traveling by limiting fast food restaurants and mindless snacking. 

Truck stops have many different types of food available in their restaurants, including healthy options like salads, raw veggies, and lean meats. Watch out for hidden saturated fats in dressings and extra calories you don’t need from buns, fries, and side dishes. The power is in the ordering; if you don’t see an option on the menu or in the truck stop, ask if they can make a particular order; often, they are accommodating…if you ask.

Eat smart during the day.

  • Focus on meals that give you nutrition. Are you getting veggies, fresh fruit, and lean meats into your diet?
  • Drink lots of water throughout the day to stay hydrated, especially if you’re working in hot weather or doing heavy labor in your truck! Eating healthy while traveling includes staying hydrated. Each sip counts!
  • Keep healthy snacks on hand for when hunger strikes between meals (like nuts, fruit, and veggies), but don’t forget to chew thoroughly so that you don’t end up with indigestion later on!

Maintain your muscle mass.

Maintaining muscle mass is one of the best things you can do for your body. It helps prevent bone loss and increases energy levels, essential for truckers who spend hours behind the wheel.

If you’re frequently traveling, it might seem impossible to maintain your strength and fitness levels–but there are ways to do so even in an unfamiliar environment. For example:

  • Look into using exercise equipment at hotels or health clubs near where you’ll stop for the night (if possible).
  • Walk the parking lot, even around the truck stop building, or march in place in your truck while you watch a show or talk on a phone.
  • Travel with resistance bands and use water bottles, or travel with hand weight and insert exercises like bicep curls, overhead presses, and tricep extensions to help keep your body in shape.

Stay hydrated.

Water is the best drink. Drink a water bottle right away when you wake up and 30-60 minutes before a meal or your stop to help you feel fuller. Drink eight water bottles daily or grab one of our Trucker Camo© Healthy & Hydrated 64 oz travel water bottles because drinking water can feel overwhelming, start small and stay consistent. Focus on one bottle of water and drink it every day until it becomes automatic, then add a second, then a third… 

Keep healthy snacks at hand.

  • Keep healthy snacks in your truck.
  • Keep healthy snacks in your hotel room.
  • Keep healthy snacks in your car.
  • Keep healthy snacks in your suitcase, backpack, or bag (or whatever you carry).

Prepackage those snacks into portion-size bags so you don’t overeat, and having snacks on hand before you get hungry saves you from mindlessly eating way more calories than you should. Some of my drivers have food baskets by their driver’s seats; all things are healthy and nutritional dense that they can consume whenever they want during their drive time. Don’t overfill this basket, but rather equip yourself with yummy healthy options you can grab and not feel guilty.

There are ways to have healthier meals while traveling.

  • Eat healthily. When you’re on the road, it can be difficult to find time to cook or even eat a balanced meal. If you want to stay healthy, make sure that your meals include some protein, carbohydrates and vegetables or fruits. For example, Greek yogurt is a good source of protein; overnight oats with nuts and dried fruit provides complex carbohydrates; carrots or celery sticks dipped in hummus give you vegetables and fiber; an apple with peanut butter (sugar-free or natural) contains both carbs (from the apple) and protein (from peanut butter).
  • Eat smart. You may feel like eating junk food when you get hungry while traveling, but this will only lead to weight gain, which can cause health problems later on down the road! Instead, try snacking on healthier options such as nuts instead of chips or choosing whole wheat crackers over white bread crackers–and instead of saying you can never eat these, try to limit those items! Also, try drinking water instead soda/fruit juices which contain high amounts of sugar content thus contributing towards weight gain due increase blood sugar levels, causing insulin production spikes leading diabetes type II disease development eventually over some time if continued excessive consumption occurs regularly without a proper exercise regimen being taken part in order.

Eating Healthy While Traveling Can Happen

You can make the most of your time on the road with some planning. The key is to have healthy snacks and meals at hand so you’re ready for hunger when hunger strikes. Following these tips and maintaining a good diet can keep your body strong while driving long distances!


Different types of Minerals needed for Truckers


Truckers are constantly on the road, which means that they need plenty of minerals. Minerals are an important part of the daily routine for truckers. Here are some of the most common minerals that truckers need to get from time to time:

Minerals are an important part of the daily routine for truckers. Here are some of the most common minerals that truckers need to get from time to time.

Minerals are an important part of the daily routine for truckers. Here are some of the most common minerals that truckers need to get from time to time.

  • Calcium: This mineral is essential in maintaining bone strength and teeth, as well as for muscle contraction and nerve function. It’s also needed for strong bones, teeth, muscles, nerves and other important functions.
  • Phosphorus: This mineral helps with protein formation in cells as well as providing support for healthy DNA synthesis throughout life.* Magnesium: An essential element that helps regulate many metabolic processes within your body.* Manganese : Helps make neurotransmitters like dopamine or serotonin which help keep you happy!


Calcium is a mineral that is needed by the body in large amounts. Calcium helps to build and maintain strong bones, teeth and muscles, as well as regulate blood pressure.

Calcium can be found in many different foods such as leafy green vegetables, dairy products such as milk or yogurt, nuts and soybeans. A healthy balanced diet should provide about 1 gram (2 percent) of calcium per day for an adult who eats 2200 calories per day with no additional exercise.


Phosphorus, or phosphorous, is one of the most vital minerals for truckers. It’s found in many foods and also occurs naturally in many other minerals. Phosphorus helps build and repair bones, teeth and muscles.


Chromium is a mineral that is used in the production of insulin, which is used to treat diabetes. It’s also used to treat high blood sugar and high blood pressure, among other conditions.

Chromium may be found in supplements or foods such as:


Magnesium is an important mineral for truckers. It’s found in food, supplements and other products that can help you to maintain health. Magnesium helps produce energy, which means it’s essential for keeping your muscles moving around at a steady pace. Your body also needs magnesium to contract muscles effectively and regulate muscle contraction throughout the body as well as keep your nervous system functioning properly.

Magnesium can be found in:


Potassium is a mineral that helps with muscle contraction and nerve transmission, as well as maintaining normal blood pressure. It’s also important for the maintenance of normal heart rhythm.

Truckers need a lot of minerals, especially calcium and potassium.

Truckers need a lot of minerals, especially calcium and potassium.

Truckers need to get these minerals from food, water, and supplements.

Truckers also need to get them from time to time.

In addition to getting all the minerals you can through food sources (and maybe some supplements), truck drivers should try to make sure they eat a balanced diet that includes a variety of fruits and vegetables as well as lean meats.


Truckers need a lot of minerals, especially calcium and potassium. Truck drivers have a lot of work to do with their bodies and they need all the minerals they can get their hands on in order to do their job well.

Truck Driver Health: Benefits Of Iron for Truck Drivers On The Go


Truck Driver Health: Benefits Of Iron for Truck Drivers On The Go


Iron is a mineral that’s important for transporting oxygen through the body. If you’re a truck driver, you need plenty of energy to drive all day. But did you know that iron deficiency can lead to fatigue and poor concentration? Iron deficiency is also linked with anemia, which can cause hair loss, skin irritations, and cracked lips. So if you’re tired of feeling sluggish or having trouble concentrating on the road—and who isn’t?—make sure your diet includes plenty of iron-rich foods such as red meats (like steak), seafood (such as shrimp), beans, and other legumes (including soybeans), beets and spinach.

Iron deficiency can lead to fatigue and poor concentration.

Iron deficiency can lead to fatigue and poor concentration. The body needs iron to transport oxygen throughout the body, so if you aren’t getting enough in your diet, it will affect how well your body functions. If you’re a truck driver who travels frequently and doesn’t eat enough healthy foods (which often contain iron), this could be cause for concern.

Iron deficiency may also cause hair loss, skin irritations, or cracked lips. Iron helps produce red blood cells that carry oxygen throughout our bodies. If we don’t have enough of it circulating through our system, we might start experiencing some side effects like these three examples mentioned above!

Iron is essential for transporting oxygen through the body.

Iron is an essential mineral that helps transport oxygen in your body. It’s a necessary component of hemoglobin, the protein that carries oxygen through your blood and to all of your cells. If you don’t have enough iron, you may feel fatigued and have trouble concentrating on tasks at work or school.

Iron deficiency can also lead to hair loss (especially around the temples), skin irritations like eczema or rashes, cracked lips–even tooth decay!

Iron deficiency can cause hair loss, skin irritations, and cracked lips.

Iron deficiency can cause hair loss and skin irritations, not to mention cracked lips. If you’re a truck driver on the go and don’t have time for health care professionals, consider taking an iron supplement to keep your body in top shape.

Red meats are the best source of iron.

If you’re an active truck driver on the road, it’s important to know how much iron you need. Red meats are the best source of iron in your diet, but if you aren’t a big fan of red meat or can’t afford it, other sources include:

  • Beans (black beans and chickpeas)
  • Dark green leafy vegetables like spinach and kale
  • Nuts and seeds (almonds)

Seafood is a good source of iron too.

Seafood is an excellent source of iron too. Shrimp, oysters, clams, and squid are all great sources of this essential mineral.

Iron is an essential mineral that helps your blood cells carry oxygen to your organs; it also produces energy from food. A deficiency can cause fatigue, poor concentration, and brittle nails or hair loss (anemia). If you’re eating enough red meat but still feeling tired all the time, you might be low on iron–so make sure to include seafood in your diet!

Beets are an excellent source of iron.

Beets are an excellent source of iron. A cup (156 g) of cooked beets contains 2.5 mg of iron, about one-third of your recommended intake. Beets also have a good amount of vitamin C, which helps the body absorb the iron in this vegetable. Additionally, beets are high in potassium–a mineral that helps keep blood pressure under control and can help lower the risk for heart disease or stroke when eaten regularly.

Beans are another excellent source of iron.

Beans are another excellent source of iron. They’re high in fiber, which helps you to feel full and satisfied. Beans can be eaten in many different ways: on their own as a side dish or main course, incorporated into soups and stews, or blended into smoothies. Beans provide protein, calcium, and magnesium–all essential nutrients for truck drivers on the go!

Find out about easy ways to get enough iron in your diet

  • Eat more red meat. Red meat is a good source of iron and can be easily added to your diet through hamburgers, steaks, or roasts.
  • Eat more seafood. Seafood like tuna or salmon contains high levels of protein and omega-3 fatty acids, which help with brain function and heart health.
  • Eat beets! Beets are high in fiber and vitamin C, which contributes to overall health by improving digestive health while reducing inflammation throughout the body (which may help prevent colds). They also contain calcium which strengthens bones while supporting muscle growth and development.* Try adding some beans to your diet! Beans provide a good source of fiber along with several vitamins, including B6 & C


Iron is an essential nutrient to keep in your diet. It can help you stay energized and focused, so you must know how much iron you need and how to get it into your body.

Tips for Dealing with Back Pain

Back pain is one of the most common health issues, affecting millions of people in the United States alone. It can be caused by a variety of factors and can range from mild to severe. Fortunately, you can follow some simple tips to help manage your back pain and reduce its severity. First, look at what you can do to alleviate back pain.




Exercise Regularly

Regular exercise is one of the best ways to keep your back healthy and strong. Exercise helps improve flexibility, strengthen muscles, and increase your body’s circulation. It’s essential to choose an exercise program that works for you; if you’re unsure where to start, consult a doctor or physical therapist who can help guide you toward exercises that will benefit your particular needs. Additionally, give yourself enough time to stretch correctly after each workout session. This will help keep your body limber and prevent further injury.


Maintain Good Posture

How we sit or stand dramatically impacts our overall health, including our spine health. When sitting or standing for long periods, ensure you maintain good posture by keeping your head up, shoulders back, stomach in, and feet flat on the floor. Use pillows or lumbar supports to keep your spine aligned correctly while sitting for extended periods. Staying mindful about how you position yourself throughout the day can significantly prevent further damage to your spine and reduce overall discomfort associated with back pain.


Apply Heat & Ice Therapy

Applying heat or cold therapy (or both!) effectively manages lower back pain symptoms. The heat helps reduce muscle tension while increasing blood flow which helps relax the affected area; it also releases endorphins which act as natural analgesics reducing discomfort levels significantly. Cold therapy minimizes inflammation while reducing nerve sensitivity, helping provide not just temporary but long-term relief from lower back pain symptoms as well. When applying heat or cruel treatment, ensure not to exceed 20 minutes; also, avoid placing ice directly onto the skin as this could cause frostbite-related severe injuries over time!


Natural Supplements

CBDistillery is an excellent choice if you’re looking for a natural supplement to help manage your back pain. They offer a variety of hemp-derived products specifically formulated to help reduce inflammation and relieve lower back pain. CBDistillery’s products are made with naturally occurring cannabinoids, terpenes, and other beneficial compounds that work together to create a powerful yet natural pain relief solution. You can also benefit from improved sleep, reduced stress, and a healthier overall lifestyle using CBDistillery’s products. 


No one should have to suffer through chronic back pain – there are steps that everyone can take to manage their symptoms more effectively! From regular exercise and maintaining good posture throughout the day to applying heat/cold therapy when needed, these tips should help anyone with lower back issues get some much-needed relief! Always check with a doctor if experiencing any severe or persistent pain, as this could indicate a more serious underlying condition requiring medical attention. Don’t delay seeking professional advice if needed!


How to Improve Supply Chain Logistics with Driver Fitness



The logistics industry is booming and growing but also facing many challenges. One of the biggest issues that companies face is worker health and how to ensure their drivers are safe, productive, and healthy. Let’s take a look at some of the ways in which driver fitness can improve supply chain logistics:

Fatigue is dangerous for everyone

Fatigue is dangerous for everyone. It leads to more accidents, injuries, fatalities and lost time and money.

If you’ve ever been tired at work or on the road you know how dangerous it can be. If you haven’t been there yourself, I’d love for you to listen in on an interview with a truck driver who crashed his tractor trailer because he was so exhausted from working long hours behind the wheel. He has since become an advocate for driver safety – which brings me back to our original question: How do we make sure that drivers don’t get fatigued?

Poor nutrition leads to poor sleep habits

Poor nutrition leads to poor sleep habits, which can cause a lot of problems for your employees. For example, they may be tired when they drive or they might not be able to stay focused on the road. This could lead to accidents and injuries, which are bad for both safety and productivity. It’s also important that you take care of your workers’ health—if they don’t get enough sleep because of poor nutrition, it could make them sick!

Driver health affects productivity

Driver health affects the productivity of your supply chain. Drivers who are not fit and have poor sleep habits experience fatigue, which increases the risk of accidents when driving. Fatigue is a major cause of incidents on the road, so driver health has a direct impact on workplace safety.

Poor nutrition also impacts sleep patterns, creating an unhealthy cycle: poor nutrition leads to poor sleep habits; these poor sleep habits lead to more tiredness through the day; tiredness leads to decreased alertness while driving; decreased alertness while driving increases the risk of accidents and work-related injuries.

Unhealthy drivers are more expensive drivers because they are more likely to call in sick or be injured at work than well-rested workers with healthy habits. They have higher absenteeism rates due to illness or injury (which costs you money), but even when they do show up for work, their lack of energy can affect productivity if they’re unable to complete their core duties as expected due to fatigue or injury caused by lack of restorative sleep time between shifts.”

Unhealthy workers are more expensive workers

  • You’re not only investing in the health of your employees, you’re also investing in their productivity and profits.
  • When workers are healthy, they take fewer sick days. This leads to lower insurance premiums and higher productivity, which lead to higher profit margins.
  • When workers are healthy, they don’t just sit around all day eating Doritos and watching Netflix (or whatever else people do when they’re not at work). Instead, they can get right back to work without missing a beat!

A well-researched and planned approach to monitoring and improving worker health will lead to a more efficient supply chain

As a business owner, you know that supply chain logistics is vital to your bottom line. You’ve invested in the latest technology, have a highly efficient network of warehouses and distribution centers, and have streamlined your processes to increase overall efficiency. In fact, you’re so good at what you do that no one can compete with the speed and accuracy with which your company delivers products from point A to point B.

But what if I told you that there’s still an opportunity for improvement? And not just any improvement—a massive one! The average driver spends 1/3 of their waking hours on the road. That means when they’re not delivering goods or picking them up from various locations, they’re driving around between stops while doing other tasks like logging miles or filling out paperwork. If drivers aren’t healthy enough (both mentally and physically) then this downtime could be used more efficiently by improving worker health through wellness programs like employee assistance programs (EAPs).

The financial benefits are undeniable: improved driver fitness leads to greater productivity which improves overall business performance while reducing costs associated with accidents caused by fatigue-related incidents such as falling asleep behind the wheel due to lack of sleep caused by stressors such as family problems back home or financial problems here at work.”


If you’re looking to improve your supply chain logistics and make your drivers more productive, it pays to start with the health of your workers. By taking steps to ensure that they eat well, get enough sleep, and stay fit you can avoid costly health issues and improve productivity. I hope this article has given you some ideas for how best to do just that!

How to Stay Healthy Living On The Road As A Full-Time RVer or Trucker



As a full-time RVer, I’ve learned to make staying healthy on the road easy. Here are some great tips you can use to stay healthy living on the road:

Plan ahead and make sure you have plenty of healthy options to choose from.

Planning is an essential part of staying healthy while traveling. You want to ensure you have plenty of healthy options available in case you need something quick and easy.

Make sure you have a good selection of fruits and vegetables on hand to grab them if hunger strikes or to snack on throughout the day. If space allows, consider bringing some whole grain bread or crackers; they’re great for snacking on too!

Planning your meals ahead of time helps keep things organized while traveling. Planning out what meals are going to be served and when helps prevent last-minute panics about finding something healthy when hunger sets in at lunchtime.

Make a schedule for exercise – and stick to it!

You can’t afford to be a couch potato while on the road. You will never have time for it. You have to plan your exercise in advance and then stick with it.

Exercise doesn’t have to be boring and tedious, but if you are not used to exercising, then it may seem that way. The key is finding something that suits your personality and lifestyle—something fun!

Make sure whatever type of exercise or physical activity you choose can fit into your RV or truck easily. For example walking, jogging, hiking trails nearby with the family dog in tow; picking a time to sneak in 15 minutes of exercise or movement; doing yoga routines (which most RVs now come equipped with) online yoga has made this very easy to implement. Check out Hope Zvara’s YouTube channel for free. Riding stationary bikes inside each day after work… there are endless possibilities!

Stretch and stretch some more.

Stretching is one of the most important aspects of any workout routine; if you’re living on the road as an RVer or a trucker, it’s even more important. Being stuck in a small RV can cause many of your muscles to tighten up and become stiff. Stretches should be done before and after exercise to help prevent injury and keep you limber for future activities.

Stretching can be done anywhere at any time—just make sure that you’re safe from prying eyes or possible injuries from other objects in your immediate area! You don’t want someone seeing you stretching out their wayward wires with their power tools! Here are some examples:

  • Standing forward bend stretch: Stand tall with feet hip-width apart, then flex forward at the waist until balanced over one leg. Hold for 30 seconds; repeat on the opposite leg for another 30 seconds
  • Seated hamstring stretch: Sit on the floor with legs straight out in front of the body; bend right knee toward chest while keeping left leg straight out behind body; hold the position for 20 seconds before switching sides

Find something fun and new to do that gets you moving.

If you’re looking for some fun, new ways to exercise and stay healthy on the road, try these:

  • Go for a walk. Take yourself and your pup for a walk—maybe even around the campground! Or maybe go with a friend of yours who also has their camper in that area.
  • Go for a run. Run around the park or trail near where you’re parked, or find one nearby if there isn’t one at your current location. If you don’t like running, consider biking instead; make sure that whatever mode of transportation (bike or feet) will work best with your body type and any injuries/disabilities that may need extra care while exercising!
  • Go swimming at a nearby pool when the weather permits (this is great during summertime). Some parks and hotels even have pools that are open year-round so this could be an option no matter what time of year it is! Swimming can help strengthen muscles throughout your entire body, including those used during day-to-day activities such as walking up stairs or carrying groceries! Be careful though—don’t swim alone unless someone else knows how long you’ve been gone from home so they can call authorities if necessary.”

Be active with the kids.

I know this might not apply to my trucker friends. But when you want to be active with the kids, try going on a family walk. Walk around your RV park or campground and explore the area, getting fresh air and exercising at the same time. If you don’t want to go outside, play active games with them indoors. And for truckers, what about walking with a friend your team driver when you have a few minutes or walking and talking at the truck stop? Family can be anyone, right?

You should encourage your children to be active in other ways as well. For example, take them swimming or bicycling during their free time instead of just doing nothing on their electronic devices all day long (which of course they will do anyway).

Get enough sleep.

The importance of sleep cannot be overstated. The National Sleep Foundation (NSF) recommends that adults get 7-9 hours of sleep a night, but this number will vary depending on your age and activity level.

As you can imagine, travel can make it difficult to get enough sleep since you’ll likely be in different locations at different times each day. But there are ways to maximize your experience and still get the rest you need! For example:

  • Use blackout curtains or shades for your sleeping area—especially if you’re traveling during daylight hours! If not possible, consider installing blackout shades on windows (or even use duct tape). You’ll thank us later when you don’t have any trouble getting up after an early morning flight!
  • Avoid caffeine, alcohol, and nicotine before bedtime because these all have stimulant properties that affect our ability to fall asleep and stay asleep throughout the night

Staying healthy on the road requires lots of planning and follow-through, but it’s worth it!

You’ll be tempted to stay up late, eat fast food, and skip your workouts. But it’s important to plan ahead so that you can make healthy choices that support your goals. Here are some of the things we do:

  • We schedule our workouts into our day planner or calendar on our phones
  • We try to find activities that are fun and exciting but also get our heart rates up
  • We take time each day for meditation and/or reflection


Following these tips will ensure you have the best time possible on your next RV trip or trucking adventure.

Travel Fitness: How To Get A Good Night’s Sleep As A Trucker

Expert truck drivers must master the skill of sleeping in the cab of their rig. Finding a way to sleep while your teammate is behind the wheel or in a parking lot full of loud, idling semi-trucks might be challenging.


Check out these truck driver sleeping strategies if you’re having trouble getting the recommended seven or more hours of sleep every night while on the road.

 Travel Fitness: How To Get A Good Night’s Sleep As A Trucker

Eat Smaller Meals 

Having worked hard all day, driving for many hours, you may feel like indulging in a substantial dinner as a reward. While this sounds like a great idea, and this kind of food will be easy to find at a truck stop, for example, it’s not the best if you want to get to sleep, stay asleep, and sleep for as long as you need. That’s because greasy, fatty foods take longer to digest; therefore, if your body is still working hard, it will be more challenging to sleep. 


If you desperately want a more unhealthy meal, make it your lunchtime. For dinner, it’s better to have vegetables and protein instead. Not only will you sleep better, but it will also help you be generally healthier. 

Have A Comfortable Place To Sleep

One of our best truck driver sleeping recommendations is to ensure that your bed is a relaxing sanctuary where you can unwind after a long day on the road. The double or single bunk in your sleeper cab can seem more like home with the addition of a high-quality mattress topper, a warm sleeping bag or sheets, a familiar blanket, and a comfortable pillow.


The more comfortable you can make the bed you’re sleeping in, the better you’ll sleep. So although you might not consider it a real bed or think too much about it when you’re not in it, investing in some good bedding and as much comfort as possible is a good idea. It really will make a difference. Be it at home or on the road. A mattress seems like an expense you don’t need right now. But so are medical bills for aches and pains that could have been avoided. Travel fitness and how to get a good night’s sleep as a trucker isn’t a joke sleep is critical to our overall health and is one of the top issues affecting the overall health that ages us. 

Have Time To Unwind 

One of the issues for truck drivers is their schedules. There isn’t much time to get enough rest sometimes, depending on where they have to go and when they need to be there. However, even if your timings are pretty tight, you must still get enough sleep and, on top of that, schedule some relaxation before you sleep. This could be just an extra 30 minutes, but it is necessary for good sleep. 


If you go straight from the road to dinner to bed, your mind won’t have time to settle, and you’ll find it hard to sleep because your thoughts will still be whirling. This is why you need a little time to do something to relax you. This might be reading, listening to music, going for a walk, or enjoying Delta 9 Gummies, for example (although remember, you must not drive and have gummies simultaneously, and every driver should have a conversation with their employer before ingesting CBD regardless). 

Listen To Something Soothing

You can do anything that relaxes you, but it’s best to stay away from screens. The blue light they emit can make it even harder to fall asleep. 

Sleep is essential for all drivers to put their best foot forward as professional drivers when it comes to travel fitness how to get a good night’s sleep as a driver, don’t forget to check out Mother Trucker Yoga’s meditations to help you fall asleep faster and stay asleep longer so you can get that REM Zzzzz.

5-5-5 Breath Simple Meditation for travel fitness how to get a good night’s sleep as a trucker AUDIO SLEEP TRACK!

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Tips for Improving Your Mental Health as a Trucker

The impact of having bad mental health can affect you in many ways. It can make driving dangerous for long distances as your concentration is impeded. It can affect your ability to make the right road decision, which could cause accidents. It is estimated that around 30% or more of illnesses that affect the transportation business are mental health-related, meaning a lot of work needs to be done. If you are feeling that you are suffering in terms of your mental health as a trucker, then perhaps a few of the tips below can help:

Tips for Improving Your Mental Health as a Trucker mother trucker yoga blog image


5 Tips to Improve Your Mental Health as a Trucker


Sleep is a big one. You need to prioritize it. Even if you are sleeping in your cab and want to get on the road, you need to change your mindset. If you regularly get less than 7-8 hours a night, you may be causing yourself a lot of harm. Some health problems due to lack of sleep include obesity, type 2 diabetes, fatigue, memory loss, etc. Make sure that you try and establish a nighttime routine. Avoid things like coffee too late, and don’t drink alcohol. When it comes to improving your mental health as a trucker, sleep is essential; you may not be able to get long spurts of sleep, but focusing on quality, deep REM sleep and having a sleep routine can help. Improving your mental health as a trucker with a simple sleep routine can be as simple as deep breathing, listening to relaxing music, and not having screen time 30 minutes before bed. 


Stay Connected

You must try and stay connected what your loved ones. It can get lonely out on the road, making you feel very isolated and affecting your mental health. Luckily modern technology has made it easier to stay connected with people. Why not use apps such as WhatsApp and Messenger to make sending messages, videos, and images easy? You can also use these things to make video calls too. Bring along some pictures that you can stick up inside your cab. A few sentimental objects will help too. If you are away for a few days, why not send a few postcards?  


Get Moving

Sitting around driving all day is not great for your physical health and is also bad for your mental health. Whenever you stop, you should try and go for a walk or a short jog and get some stretches in. Exercise can boost you in many ways. First, it will make you feel better as it gets the blood flowing around your body, which can remedy any aches and pains. It can help combat things such as depression and stress. It can even help you recover from trauma. Exercise has so many benefits that you should try and get at least twenty minutes a day in.


Seek Professional Help

If you are feeling partially bad and nothing is helping, perhaps you should try and see a counselor. There are many professionals for all mental health conditions, from a general sense of low worth to addiction. Something like LifeWorks Recovery may be of great help. Whenever you are feeling low, there are always places to go and people who understand and can help. So do not suffer alone. 

Surround Yourself With Other Healthy Drivers

No matter what, your mental health as a trucker is critical, and we must pay attention to the signs and triggers that might tell us we need a break, help, or time off. Are you taking care of yourself? Are you taking time to stretch, eat well and drink water? These three simple things can be life-transforming. Come check out Mother Trucker Yoga and find out how you can join the movement of drivers who want to improve their health and stay on the road!

Your first step… Grab Trucking Yoga Simple Fitness for the Long Haul the BOOK! 


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Long Distance Relationship Gadgets For Those On the Road

It is no secret that being away for extended periods can be challenging every once in a while. Although for most truckers and their families, it is something they are used to, and those at home can hold it down for long stretches at a time – sometimes it feels like a text in the morning isn’t enough. 


Although your complete focus should be on the road at all times, here are a few gadgets and devices that can help make some tough times a little more manageable. Wellness extends beyond what exercises you are doing and what foods you are eating, and it extends directly to your relationships and how you focus on that part of your life. 


6 Ideas for Long Distance Relationship Gadgets For Those On the Road

Laptop & Devices to Improve Communications

You could sub a laptop out for a mobile phone, but you’ve got a bigger screen to work with then you want to make FaceTime calls and see everyone in the same frame! Even older models will be able to give you a clear enough picture for you to see the people you love the most. Before you head out with it on the road, make sure that you know it is in good working order and fix up things like the battery draining. Connection is key, and loneliness is a big issue among drivers. Set yourself up for success by prioritizing communication with loved ones. Prearrange times to talk and ensure you have devices that can help you communicate easily. Wellness extends far beyond food and relationships often are the basis that dictates how you feel. 


Bracelets to Feel Connected

One of the big things that couples miss when one of them is out on the road is, of course, the closeness. Now, bracelets can send messages and little vibration motions to let the other wearer know you are thinking of them. 


They are a super cute option when it is hard to pick up the phone and talk for a while. And can often set the tone for those who matter in your life. If you leave a loved one behind, are you doing all you can to let them know you care? 


Slimmer and more inconspicuous options vibrate in time to the beat of your partner’s heart – they have to be paired to work, though. For this one, you can customize the color of each touch so you can talk to your partner throughout the day without needing to say a word. 


Lamps Bring a New Light 

Long Distance Friendship Lamps became prominent in the last few years when people couldn’t get together as often as they might like. One person will have the lamp, and the other will have the controls on their mobile phone. Make communication more meaningful with fun, innovative memorable devices like a lamp.

You can select the color and the brightness of the lamp or change the color when thinking of them. 

This one is great for those who have younger children at home and want to say goodnight without interrupting their routine too much. Plus, these fun lamps don’t just have to be for your spouse; consider these rings as a fun option for your kids as well, to help them feel connected. 


Heartbeat Ring To Stay Connected

Bracelets are one thing, but rings are perfect if you like your jewelry a little more on the inconspicuous side. The heartbeat rings are based on the legend of Vena Amoris, or the Vein of Love, like most wedding rings. However, they take it a little further than that, and you can feel the heartbeat of your significant other any time you like with these rings. 


You’ll need to set them up with an app on your phone, but after that, all it takes is a double tap on the ring to let you feel your partner’s heartbeat. 


The ring translates the other person’s heartbeat into lights and light vibration. 


Communication for Life

Not everyone is excellent with verbal communication, which can make the time apart trickier – even for those who are used to it. Texting is more commonplace than ever before, but a couple of apps are designed with long-distance relationships in mind. Never underestimate the notion that your loved ones want to hear from you and vice versa. 


Between is an app that can send messages, videos, cute emojis, track anniversaries, and more – all in a private space. It’s a lot like texting but a little bit cuter. How do you communicate with your loved ones? Is it a priority? Is it easy? It might be time to update how you communicate with those in your life who matter most. 


The Apple Watch 

If you have a MacBook and an iPhone, then an apple watch is next in line – but they can be great for sharing. If your partner is traveling at the same time you are on the road, you can quickly set up their clock on the watch so you can see what time it is with them. 


There are heartbeat features, meaning you can send your heartbeat to them when you have time. 


Spending time apart is a good idea for all couples – because, as they say, distance can make the heart grow fonder. But there are times when the distance feels more than usual, and that can be pretty tough on the people at home – and you, the person who is away. But plenty of gadgets can help you communicate with your family, and even put a night light lamp on for your kid in any color you choose! 


Communication and being around the person at home and the person out on their own can strengthen your relationship. 


Working on your relationship is always essential; here are some tips for reconnection after the time apart: How to Strengthen Your Bond with Your Spouse After a Long Time on the Road – Mother Trucker Yoga

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National Stress Awareness Day- 11 Ways To Reduce Stress and Overwhelm in Your Life


It’s National Stress Awareness Day

We want to share with you 10 Ways To Reduce Stress and Overwhelm in Your Life.

Life Is About Choices

The great American philosopher, Ralph Waldo Emerson, wrote a letter to his daughter, who was worried about a mistake she had made. This is what it said:

Finish each day and be done with it. You have done what you could. Some blunders, losses, and absurdities no doubt crept in; forget them as soon as possible.

Emerson’s quote reminds us that we must give ourselves permission to make a few mistakes, be imperfect, and “fall off of the wagon” from time to time. Do not let stress and mishaps prevent you from moving forward. Accept what you were able to accomplish and leave yesterday in the past.

An article in Medical News Today discusses how “overwhelm and stress, in common terms, is a feeling people have when they are overloaded and struggling to cope with demands. These demands can be related to finances, work, relationships, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.”

You may not always control what happens daily, but you can practice healthy habits to manage stress.

10 Ways to Reduce Stress and Overwhelm in your life Mother Trucker Yoga BLog image stress

11 Ways You To Reduce Stress and Overwhelm in Your Life:

Today is November 2 2022, and National Stress Awareness Day; we all get stressed from time to time. The issue is that many of us have never adopted ways to reduce the stress in our lives, so we have normalized it.

Our body is set up to help us succeed and reduce stress. The parasympathetic nervous system is part of the body’s autonomic nervous system. Its partner is the sympathetic nervous system, which control’s the body’s fight or flight response. The parasympathetic nervous system controls the body’s ability to relax. It’s sometimes called the “rest and digest” state. Yet many of us are not taking the time to utilize our body’s built-in systems. Below are 11 simple and fast ways to help you reduce stress and step into the parasympathetic nervous system.

Reducing Stress Fast – National Stress Awareness Day

1. Get up a few minutes earlier than planned and take some time to be silent, meditate, and visualize how your day will be great. Here at Mother Trucker Yoga- trucking yoga is all about finding the small pockets of time to reduce stress and get moving.

2. Allow others to help you. If they did not want to help, they shouldn’t have asked. And that, my friend, is not your concern.

3. K.M.S. (Keep Mouth Shut). This single piece of advice can prevent enormous trouble, concern, and pain. Ask yourself: “is what I am about to say helping or hurting”? And go from there.

4. Eat right. Start with one right choice. An apple. A glass of water. No need to bulldoze your life today. Just add in one new food or drink more water and see where it takes you.

5. Listen to relaxing music or guided meditations (Check out M.T.Y.’s guided meditations made just for drivers).

You can choose what you listen to. 6. Choose uplifting or motivating broadcasts or shows. Stay away from music, radios, and entertainment that only causes more pain, confusion, agitation, and anger.

7. Laugh—every single day. Laugh. Laugh so hard you cry. And better yet, laugh with a friend. Laughter releases endorphins that you desperately need to stay happy.

8. Surround yourself with people who lift you rather than tear you down.

9. Take ONE DEEP BREATH before you say or do anything more.

10. Be kind to unkind people. Kindness matters. Being kind doesn’t mean you agree with them or even want to be their best friend. But if you won’t be helpful, then who will be?

11. Meditate, pray, practice trucking yoga and good driver fitness practices. When was the last time you unplugged with something that would plug you back in? Make sure you check out Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP, where drivers just like you can come together and get fit- inside and out right from the cab of your truck.

12. Living over the road, where your home, office, kitchen, the vehicle is, all the same, can be overwhelming and stressful. Stress can cause headaches, muscle tension, difficulty sleeping, irritability, and negatively affect our immune system. Faith-based anxiety treatment can be a source of advice. We all know that pressure is not suitable for us physically or mentally. However, how do we keep stress from manifesting in our daily lives?

Mother Trucker Yoga Lifestyle Jumpstart Membership Platform and APP

Finding the best overwhelm, stress relief strategies, and trucking yoga for optimal driver fitness doesn’t have to be elaborate or take forever. But you might have to try something and then see how it works for a few days or weeks; if not, move on to the next thing. Do not give up if one doesn’t work; move on and try another. However, it is essential to keep looking for the tools to help you manage life’s ups and downs healthily. Keeping stress at a manageable level is vital for your overall well-being. You deserve it!

Surround yourself with people that support you in your journey, and leave behind those that do not. You will not regret it. Too many people in today’s world have come to normalize stress. Do not be that person. Identify your stress triggers and then take action to dismantle that stress. It may feel like work in the beginning, but in the end, you will feel the effects of a happier, healthier life.