8 Aspects of a Successful Driver Wellness Program

When you have a trucking company taking care of your drivers, running your company successfully is necessary. Without healthy drivers, the health of your company will suffer. As a trucking fitness company, it is critical to focus on more than just exercise when improving driver health. When you only focus on one, your health will never get to where you want it to be, which means your company’s health won’t either.

8 Aspects of a Successful Driver Wellness Program:

Emotional and Mental Wellness

Your emotional and mental wellness are the heartbeat of every other aspect of health in your life. If you have been focusing solely on nutrition or solely on fitness and haven’t gotten the results you wanted, this might be why. A successful corporate wellness program needs to address the driver’s current state of being. Discuss strategies for drivers to see life more positively and manage the stresses of the job in healthy, safe ways. With suicide a growing concern in the trucking industry, this must be addressed. Truck drivers are 5th on the list of highest risk for work-related suicide. The trucking industry has been classified as one of the highest-risk occupations in the United States. Does your program focus on this aspect of driver health?

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Environmental Wellness

What can a driver possibly do to improve their environmental happiness and well-being? The answer, a lot. Ensuring your program teaches drivers techniques, strategies, and practical lifestyle upgrades they can do to their truck and daily routine can positively impact how they see themselves, their job, and the obstacles that come their way. And when a driver focuses some time on improving their environment when they are done driving for the day, their truck encourages them to make healthier choices. Teaching drivers the 30-second rule can help them focus on the little thing that they can do quickly that will have a lasting effect on their mental and emotional health.

The 30-Second Rule

Sarah Felton of Messies Anonymous created the 30-second rule that goes something like this—if a job takes around 30 seconds or less, do it immediately. This applies to putting away your shoes, picking up garbage off the truck floor, and putting away loose items immediately instead of rushing to do it when trying to roll out for the day. That small effort will have a large impact on your driver’s wellness.

Financial Wellness

It seems odd to discuss when talking about health. Oftentimes we don’t realize how much we are spending on meaningless items or even food until we stop, slow down and do the math. But this can be as simple as showing drivers the cost savings of cooking on the truck or preparing even just a few travel-friendly food times for their trip. Or even showing them how easy it is to build a healthy meal at the truck stop for the same or less to what they currently spend every day. And once we show them the savings there, next is the pile of medications and higher insurance rates they are paying for out of their paychecks. And that The “ah-ha” moment can’t come until we slow down and not just tell drivers these things, but show them, guide them and support them through these changes. And when drivers see that these implementations are not difficult to do and don’t take much time, they will begin to see the cost-benefit of trying to live a healthier life over the road.

Intellectual Wellness

Providing your drivers opportunities to learn and expand their knowledge is a brilliant way to lead them down a path of self-care, setting goals, and aspiring to live the best life possible as a driver. This doesn’t mean telling them to go back to college to get a different job. This means giving them opportunities to learn and grow. There is a difference between telling someone to do something and showing and explaining how to do something and why. Ensure the program you provide gives your drivers opportunities to expand themselves beyond their current life circumstances. This can be a book club, a weekly chat, monthly health webinars, lifestyle challenges, and guest speakers that directly link to your driver’s current situation and goals.

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Occupational Wellness

Occupational wellness means that you provide your drivers with a sense of work-life balance. Show them and give them opportunities to select strategies and apply new ways of making life easier as drivers. Whether they are a day cab driver, an over-the-road driver, or a driving truck but not a semi, this is still a necessary aspect of driver wellness. This can be as simple as providing drivers with a safety kit or simple amenities that can help improve their day-to-day life. What would make their life easier? Is that something you can play a role in providing? Oftentimes providing the right health and safety programming can be the olive branch drivers are looking for that helps give them the work-life balance they are looking for.

Physical Wellness

This is probably the most obvious of the eight, but just as important. With 86% of drivers obese and 34% of truckers have at least one sign of a severe medical condition that has been previously linked to poor driving performance, the need for a physical fitness upgrade is now more than every critical need in a corporate wellness program for drivers. When setting up a wellness program, make sure the physical fitness side provides more than just exercises. There is more to physical wellness and fitness than doing push-ups, jumping jacks, and even yoga. A well-run program will assess all aspects of physical health, not just exercise, and break it down in a way that makes sense to a driver’s lifestyle and needs. It provides a breakdown and how-to for drivers to re-learn lifestyle movements and skills to help them continue to do their job for years to come.

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Social Wellness

What type of community do you offer your drivers? Driving a truck is a lonely profession, and things like depression, anxiety, suicide, and addiction are common among drivers for a good reason. When your corporate wellness program for your drivers provides an aspect of community, this can make all the difference. And yes, drivers use things like social media to communicate regularly. However, when groups and sites are unmonitored, a few bad seeds can take a group in the wrong direction. When the provided social wellness is monitored, it can allow for a more positive outcome. It’s not just about offering community, and it’s about offering a safe community where drivers don’t feel intimidated or embarrassed for taking care of their health.

Spiritual Wellness

This is not about religion but more so about guiding your employees towards finding purpose in their life. Engaging in practices that promote relaxation, happiness and encourage them to be a part of something bigger than themselves. When we isolate ourselves from the world, be it by choice or not, we can feel disconnected. I like to think of it as giving drivers something to chew on. When we have something to chew on and reflect on while driving, it can create new conversations, new ideas, and new ways of thinking and living.

Final Thoughts on Your Driver Wellness Program

Whether you incorporate a few of these or all of them, remember this; there is more to driver wellness than a fitness app. Your drivers carry heavy loads, not just behind their trucks but on their shoulders every day.

If you’d like to learn more about how Mother Trucker Yoga can help support your drivers and set up a driver wellness program for your company. Learn more about our trucking fitness company and driver corporate wellness programs HERE

6 Things That Are So Important for Your Wellbeing

6 Things That are So Important for Your Wellbeing Blog Mother Trucker Yoga

We all want to be well, and we all do our best to be well, but the fact is, many of us are not well in one way or another.

 

Obviously, some factors affect our wellness that we cannot change, things like illnesses and disease, some aspects of our job, but on the flip side, there are lots of positive actions we can take to boost our well-being.

 

6  Key Things That Are So Important For Your Wellbeing:

 

  1. Getting enough sleep

 

If you don’t get enough sleep, your body doesn’t get enough time to repair itself, which means you will wake up feeling tired, headachy, lacking in energy, and possibly even depressed. A lack of sleep has also been shown to increase your likelihood of gaining weight, having a heart attack, and suffering from mental health issues, so if you aren’t already, make sleep a priority in your life. Sleep is just one of the 12 topics Your Wellness Pitstop Program with Mother Trucker Yoga covers. 

 

  1. Self-compassion

 

When it comes to mental wellbeing, one of the most important things you can do is show yourself compassion. Doing so will help to stop feelings of guilt, anger, and sadness in their tracks. If you don’t know how to offer yourself compassion, this article on empathy vs. compassion may be helpful, as may reading Radical Compassion by Yogi and therapist Tara Brach. Read up and start practicing so you can stop ruminating and start living a happier, healthier life. 

 

  1. Eating clean and healthy.

 

This is pretty much a no-brainer, but the healthier and more natural your food, the more nutrients you will receive and the healthier you will be as a result.

 

6 Things That are So Important for Your Wellbeing Mother Trucker Yoga Blog Eating Clean

 

  1. Moving your body

 

Whether practicing yoga (particularly practicing yoga because it is good for the mind and the body), hitting the gym, or going for a run, moving your body every day is so important for your wellbeing. Not only will it help you to stay in good shape, but it can also help you eliminate stress and get those positive endorphins flowing to boost your mood too. Join the movement and join other drivers just like you inside Mother Trucker Yoga’s membership site full of videos, audios, and strategies to help you feel good again. 

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  1. Spending some time in the sun

 

Spending time in the sun helps your body produce vitamin D, which is great for boosting mood and helping you to maintain healthy bones, amongst other things. Natural light has also been shown to be a great stress relief booster, and if you spend time out in nature, well, you could lower your blood pressure, decrease your risk of depression and have an easier time getting to sleep at night, too – it’s a great wellbeing all-rounder.

 

  1. Spend time with people you love

 

Humans need connection, which is why spending as much time as you can with people who love you and who bring joy to your life is one of the simplest and most effective wellbeing practices there is. It’s just so good for you.

 

There’s certainly more to good wellbeing than the six things alone, but there is no denying that adding the above to your routine will make you feel better, happier, and healthier all around.

12 Things to Say to Yourself Everyday

What we say to ourselves might be the most powerful thing we can do for our health and well-being.

Some joke about the current state of their health.

Some pretend it’s not an issue.

Some respond they had no idea.

But the truth is, bottom line, we know. We know if we are in a healthy state of being or not. I’m not talking about being a fitness model or professional athlete or size zero. The state of health I am speaking of says you can move, breathe and live with ease. You sleep well, feel good, and have a good attitude towards life and yourself.

Your Health Is Not a Means of Punishment

After spending more than half my life struggling deeply with addition, I 100% understand how the conversation inside your head plays into how you live life and the choices and actions you make that play into that.

It might seem silly, but you are enough. And many use their health as a means for punishment. Many choose everyone else and everything else over their health even when the reality is they can’t be 100% all-in when their health is less than optimal.

Today I’m not here to tell you to eat healthy, because correct me if I’m wrong. We all know we need to eat more fruits and vegetables, less processed and greasy foods. We all know we should be drinking more water and less soda. We know that! You know that! I know you do. So the big question is, why don’t we?

When I began my journey into recovery, I realized my choices were directly related to how I felt about myself. When I felt like I was a loser, ugly, a nobody, I made choices that reflected that. But when I had a moment that I felt good about myself, I made choices that reflected that.

On days that I am stressed, the moment I allow myself to “think about it,” I choose the couch, a snack, other needs above mine. But when I catch myself and act accordingly when I get up and move, eat the damn salad, I find I am a better version of myself. I have better internal conversations. And that is worth something.

If push-ups, sit-ups, and squats were the answer, then we’d all be fit.

If meal plans, food apps, and simply eliminating a food group were the answer, then we wouldn’t be having this conversation.

But it has to start with you.

The Link Between Thoughts, Feelings, And Behavior

An article on Forbes said: “Your thoughts are a catalyst for self-perpetuating cycles. What you think influences directly how you feel and how you behave. So if you think you’re a failure, you’ll feel like a failure. Then, you’ll act like a failure, reinforcing your belief that you must be a failure.”

The article discussed that once we draw a conclusion for ourselves, we are likely to do two things:

  1. Look for evidence that reinforces your belief.
  2. And discount anything that runs contrary to your belief.

Once you do that, you are going to act based on the above. It’s your thoughts that are determining your actions, your choices, not a fancy app or workout program. Those can help, but if they don’t help address the mental and emotional, you may find yourself spinning your wheels and wondering why nothing is changing.

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Shift Gears

When you find yourself stuck in a corner, reinforcing negative beliefs or thoughts that hurt you rather than help you challenge yourself, there are several things you can do that include self-talk.

  • Talk out loud to yourself.
  • Say CANCEL CANCEL; when you say that within 20 seconds of thinking or saying those negative thoughts, you can rewire your brain away from those thoughts.
  • Do it right away in the morning. When you start the day out on the right foot, the rest of your day is more likely to go that way. Drink a large glass of water, go for a quick 10-minute walk, deep breathe, recite positive affirmations like, I love myself, I am enough, I got this. 
  • Engage in activities, programs, and groups that don’t overwhelm you where they mean well, but you feel like you won’t be able to do that in the end. To figure this out, you have to listen to the conversation in your head. Sometimes, you need to push through, but make sure the pushing is through an overwhelm of information that you aren’t even applying. (Mother Trucker Yoga Program)

It must start with how you talk to yourself.

You are worth it.

You are good enough.
You can work out.

You can eat healthily.

You have what it takes!

That self-talk is the first conversation you should be paying attention to in your daily life and the one that creates all other conversations you have here on out.

Notice your internal response after reading those statements?

Are you rejecting them?

Embracing them?

Do they inspire you?

Or make you feel uncomfortable?

 

Get clear on that, and you, my friend, have your next step!

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If you think this is too simple. You are right. It is, and that is why most think it’s not worth it. But the truth is. What you say to yourself is worth focusing on. If your kids listen to everything you say, is your brain not listening to everything you say too?

If you want to learn why Mother Trucker Yoga and how we are different than the rest. CLICK HERE 

2 Special Techniques Where Healing Actually Works

2 Special Techniques Where Healing Actually Works

There are many ways you can recover after a hard workout. But there are some that are better than the rest. You are not the only one who may be wondering what these two ways are. And you could ask, why only two? Well, these techniques are special in the form of proven results. These have been taken from hundreds or thousands of people who have experienced these two and they are in general agreement that they have healed quicker. Healing is not the same as relaxing or even repairing. Healing is when your body gets stronger than before, not just back up to where it was. We commonly misuse the term, but the healing process specifically has a phase where the tears, rips, and muscle soreness is fixed and made tougher.

 

Ice and pressure

 

Many people don’t like to use heat or ice after a workout because it can feel really intense. Your body has only just finished a hard workout, your blood is pumping and you don’t need or want anything that will interfere with that. However, ice and pressure are both needed if you want to recover fast. And this type of healing actually works. The good part is, it only needs to last a few minutes.

 

You can use pressure wraps or just use a belt to tie the ice pack onto yourself. What you should do is find somewhere to lie back and relax. The ice is going to be intense and the pressure is going to make your body feel stiff around the area. You can do this in bed actually, it just solves the issue of having a frozen arm or leg, as you can tuck yourself under the covers when you’re done. 

 

2 Special Techniques Where Healing Actually Works- Mother Trucker Yoga Blog Post

 

Joint pain

 

Not many people know what a Chiropractor actually does. Take for example this service, Dr. Evan and Dr. Callan both received their doctorate in Chiropractic from Life University. But what does that mean? They use the most specific, scientific chiropractic techniques in the world. So the way they work is backed up by science. They heal joint pain above all else, but you never know, they could release some muscle tension due to their techniques. 

 

The key to this type of healing is, they, first of all, use the body’s innate ability to heal itself. This is done without the need to twist or pop your joints in order to remove the nervous system interference. This is key for the spine. They use specific and gentle adjustments instead, backed up by scientific studies. They will track and adjust your appointments so you can keep going until they see that the body has begun to heal itself due to the release of pressure. 

 

These two techniques have been shown to work. There is no doubt that ice and pressure work. It may be uncomfortable but it will only last a few minutes. Chiropractors have shown that their techniques have evolved, from loud pops to scientific-based gentle adjustments. 

 

Stay Healthy While on the Go with These 6 Top Tips for Truckers

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Working as a long-haul truck driver is indeed a challenging and demanding job. Not many people can travel long distances and stay for long periods without seeing their family. With the sedentary and autonomous nature of the job, working as a trucker can lead to you adopting an unhealthy lifestyle.

 

 Most truckers rely on fast food and caffeine to keep them on the go. Staying healthy is not only vital for your wellbeing, but it essentially plays a part in your career.

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 Below are a few tips to consider to improve your health as a trucker;

Eat Healthily

Avoid feasting on junks and grab a couple of fresh produce from a grocery store. You might notice that stores are increasingly creating more space to accommodate vehicles of all nature. Gas stations are also equipping their shelves with nutritious meals.

 

Try your best to consume more vegetables and fruits every day. Fruits contain essential vitamins and minerals that will improve your health and keep you in tip-top shape while on the road.

 

An easier way to gain all your nutrients at once is to blend your fruits into a smoothie. Introducing a vegetable such as kale or spinach will give it that healthy knack. Be sure to include some nuts for you to snack on while on the go.

Exercise

A sedentary position for an extended period of hours is detrimental to your health. Engage yourself in light exercises during pit stops to stretch out your legs and allow blood to circulate freely through your system.

 

A folding bicycle or a pair of running shoes is an excellent way of kick-starting your exercise routine.

 

One of the dangers posed by long-haul driving is pressure build-up in the back. Exercise can help relieve stress and relax your muscles. An advanced form of physical relief would be to seek a chiropractor, whose services will help you keep your back and neck in shape.

 

Sleep

An essential yet most commonly overlooked item when it comes to health is sleep. Good night’s sleep is crucial in allowing your body to adequately rest so that bodily functions can take place with ease.

 

Invest in proper and good quality berth mattresses with the right firmness for a good restful sleep. Make your cabin comfortable enough for you to have at least eight hours of sleep. Ensure you have a portable heater or a fan for when conditions become too extreme in other areas.

 

Engage Your Mind

 

Driving on the road for hours can be tedious and tiring. Engaging your mind can help keep you focused and avoid distractions that might end up causing emotional reactions.

 

Listen to audiotapes of your favorite books and get to learn a few things while on the go. Audiotapes of language lessons can help you learn a new language and have you speaking a foreign language before your destination. Continuously engaging your mind tends to improve your mental health.

 

Long-distance work can heavily impact your family due to the distance but do not let it negatively affect your health. Drive home safely to your family and assure them of wellbeing by practicing the top tips shared.

 

How To Take Care Of Your Veins As A Trucker

How To Take Care Of Your Veins As A Trucker

Take care of your veins truck drivers

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The human body is supposed to move continually. Even when we sleep, we toss and turn, and fidget endlessly. 

 

The reason we do this has to do with how fluid moves around our bodies. We actually have several circulatory systems. The biggest is the blood, but there’s also one for lymph and another one for brain fluid. 

 

These systems can work while the body is sedentary. But they have movement built into their design, meaning that to function at their best, they need you to activate your muscles. 

 

Most workers have no problem doing this. Even office workers have to get up for a cup of coffee or a meeting every now and then. 


For truckers, though, it’s a different story. You often can’t stop and take a break to stretch your legs, particularly, if you’re caught in traffic. 

 

And that’s a problem because it can lead to damage to your blood vessels over time. 

 

So what can you do about it when there are thousands of loads available and you have to work your socks off? 

 

Move Your Legs Around

 

Many truckers develop problems such as varicose veins and deep vein thrombosis. It’s not just down to “getting older.” Instead, it’s a consequence of how blood pools while you drive. Over time, it applies pressure to the inside walls of veins, causing them to lose their elasticity and balloon outwards. When this happens, it’s almost impossible to get them to return to their original shape. 


The trick here is to move your legs around often. Just moving them at the knee can be enough to get the blood moving. When you come to a traffic stop, try pushing both your toes into the floor and then releasing, repeating several times. Again, this will encourage the blood vessels in the legs to get to work and return blood to the heart. 

 

Stop Every Hour Or So

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While stopping every hour or so isn’t always possible, you should try to do it whenever you can. Stopping and moving gives your body a chance to pump blood around your system, relieving vein problems in your legs. You’ll notice that you feel so much better after a five-minute walk and stretch than if you just carry on driving. Plus, it will help reduce the chance you’ll develop vein dysfunction in the future. 

 

Wear Compression Stockings

 

The idea of wearing compression stockings might sound a little strange. But studies seem to indicate that they work. 

 

Stockings compress muscles. This process, in turn, causes the blood vessels inside them to work harder. Evidence suggests that they can reduce blood clots by a significant amount. 

 

You can buy compression stockings in most drug stores. They’re also a great investment if you do a lot of flying. 

 

Flex Your Foot At The Ankle

Another strategy is to flex the ankle, something that medics call dorsiflexing. The action moves the foot up and down, helping to pump the muscles and improve overall blood flow. It’s also great if you drive in a cramped seating position.

Tackle The Common Health Issues Truckers Experience Head-On

If you’re a trucker and on the road a lot of your life, there are numerous health issues you might experience. Here are some of the common health problems and the best solutions. 

 

Obesity 

 

Truckers obviously spend a lot of their working life sitting in a car seat. So, it should be no surprise that obesity levels are high among these workers. 7 out of 10 truckers are obese in the USA according to some studies so this is definitely a common issue. You need to make sure that exercise is part of your regular routine. There are some easy exercise ideas to explore so you don’t need to hit the gym. About 15 minutes of exercise each day will make a massive difference here.

Lung Cancer 

 

A tremendous 60% of truckers in the USA smoke according to the latest research. It’s not clear why this is although it could be a way for individuals to cope with the stress of this job. It might also be something to do with socio-economic factors. Regardless, it might be time to start thinking seriously about quitting. These days, it’s easier to quit smoking than before. You should consider taking up vaping. It provides the same physical process as smoking without the harmful chemicals so it’s a good substitute. You can also use it to gradually reduce your nicotine intake until you hit zero rather than going cold turkey. 

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Sleep Apnea

 

You probably won’t be aware if you suffer from sleep apnea but your partner or anyone who you sleep with will have noticed it. It caused you to stop breaking temporarily and repeatedly through the night for several seconds at a time. This can be quite alarming for anyone sleeping next to you and the stress on your body will leave you exhausted the next morning. If you suffer from this condition, many countries won’t even allow you to drive. Surgery can fix this issue however you can also reduce it by changing your lifestyle. Drinking alcohol, smoking and obesity all increase the chances of experiencing this condition. 

 

Problems With Sleep Routines 

 

As you have probably learned, it’s difficult to keep a traditional sleep routine as a trucker. The hours that you work can be crazy. You might wake up at 4 in the morning to arrive home around 2 when you will be exhausted and almost immediately fall asleep, waking up at 9. It’s a weird pattern for your body to be in and you’re right in thinking this can play havoc with your health. If you’re working long hauls you need to make sure that you’re using stop-off points where you can get a proper rest with a bed. You should also speak to your employer about getting your schedule in advance. That way, you can prepare a plan and ensure that you are gaining the rest you need while fitting in personal time for you to enjoy. Remember, downtime is still going to be important when you are a trucker. 

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Depression And Isolation 

 

There are certain professions and jobs where mental health issues are more common than others. For instance, you might be aware that doctors are more likely to experience depression than virtually any other professional worker. However, truckers also face issues here and the reason for this is quite simply the level of isolation. Some truckers took the job on because they love the peace and serenity of being on the road. Many are trying to escape the challenges of life at home but others simply aren’t prepared for the sheer level of isolation that they experience. It’s important to stay in touch with people, even on long haul trips. Tech is your friend here and while you can’t keep in touch on the road, you can video call friends, families, and loved ones when you’re stopped. Or, if you’re single, you can check out some dating apps to form new connections. 

 

Issues With Nutrition 

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If you have spent a lot of years on the road, you’re probably already familiar with the issue of eating healthily. When you’re trucking, you have to grab food where you can find it and this is usually going to be a fast-food joint on the highway. The problem is that these places and meals will not provide the nutrition you need to keep your body healthy. There are of course ways to deal with this problem. For instance, you can pack lunches to take with you. Don’t forget that if you’re not getting the right level of nutrition, levels of immunity will be significantly reduced. This is going to make it far more likely that you do develop serious diseases. 

Don’t let common health issues those in the trucking industry face get you down. One small change at a time is the best way to see results in your overall health and wellness.

 

STIFF Mother Trucker Pain Relief Cream Wake Up Feeling Great

 

Read about some strategies to help you as a driver make fitness a reality:
https://mothertruckeryoga.com/2019/04/29/trucker-fitness-expectations-vs-reality/

Looking After Your Eyes As A Long Distance Driver

Looking After Your Eyes As A Long Distance Driver

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As a long-distance professional driver, your eyesight is, of course, one of the most vital parts of your job. It’s not easy to take care of your eyes and general health when you are on the road all the time and concentrating for hours on end. Plus, as you age, your eyes’ capabilities will naturally decrease with time. 

 

But of course, you are taking your own life in your hands as you get behind the wheel each day. This means it is of high importance that any eyesight issues you have are resolved to maintain your own safety and the safety of other drivers and pedestrians. 

 

Read on to find out three ways to look after your eyes as a long-distance driver!

Regular Eye Tests

As a driver, it is crucial that you have regular eye tests. Even if you have never experienced issues with your eyesight and you don’t wear glasses or contacts, regularly testing your eyes will pick up any changes in your needs. Around once a year, you should visit an optometrist who will test your eyesight and determine whether you need glasses. 

 

Eye tests are also important because they pick up any further issues with your eye. Using a machine called a phoropter is used to examine your eye closely, checking out any abnormalities that could become issues down the line. As a driver, these eye tests should be part of your routine in order to stay safe on the road. If you do need to order some prescription glasses, find deals at Eyeglasses.com

Appropriate Breaks

Just like any job that requires concentration, taking regular breaks is very important. As a long-distance driver, you likely understand the importance of taking breaks for tiredness as part of your safety procedures. 

 

Appropriate breaks are not just helpful to make sure you aren’t driving tired; they also help give your eyes the regular rest they need. Your eyes are just like any other organ in your body – they cannot function at 100% concentration for hours on end. Don’t ask your eyes to run a marathon for you every day – give them the breaks they need.

The Right Diet

Your eyes respond to a good diet just like other parts of your body. Eating well on the road can be very tricky, and it’s hard not to live up to the trucker stereotype of a junk food diet! However, eating fresh food if and when you can seriously improve your overall health, including your eye health. 

 

Here are a few foods that are proven to help eyesight.

  • Citrus fruits such as oranges. These contain Vitamin C which is a crucial vitamin for eye health.
  • Non-meat proteins, such as nuts and eggs.
  • Fish. Fish contains Omega 3 and other fatty oils that are fantastic for cognitive health in general.
  • Green vegetables like spinach and rocket salad. 

 

Long-distance driving is a crucial job that many people overlook. Your role is important, and taking care of your eyes is vital to complete this role!

Take care of your eyes, long-distance driver!

How Photography Can Ease Stress on The Road

How Photography Can Ease Stress on The Road

Being a truck driver is far from an easy job. In fact, according to Transport Topics, all those long hours of driving in isolation can take a heavy emotional and physical toll on drivers. Given how tough and stressful the job can be, drivers are always looking for ways to manage the difficulties while they’re on the road.

Photography can ease stress mother trucker yoga blog

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There are a number of ways to relax and prevent fatigue, just like we’ve previously mentioned on Mother Trucker Yoga. But while you’re on the job, one surprisingly effective solution is practicing photography. If you want to know more about this hobby and how to get started while juggling your driving day job, read on for some tips!

How Photograph Can Help with Stress

Creativity and Stress

In general, creative activities are often associated with mental benefits. True enough, NPR’s article on the brain benefits of art explains that making art can help you feel more connected to yourself and the world — thus helping to lower stress and anxiety. Again, as driving can be stressful, photography is a great fit when it comes to artistic activities that you can do on the go. After all, you can find subjects for photos almost anywhere you go, and it makes those little breaks much more worthwhile.

Photographs and Mental Vacations

What’s great about photography is that even the photographs themselves can help provide relief from stress. Studies featured on CNBC state that looking at photos can have calming effects on the brain. This is especially true if you are fond of taking photos of natural wonders and the outdoors, as these types of photos allow your brain to go on a mental escape.

Photography and Relaxation

Lastly, just like any hobby, photography can provide you with a pleasurable and relaxing experience during your idle moments on the road. What’s great about photography is the activity itself isn’t that time-consuming, allowing you to take a quick photo when things aren’t as hectic. This can be particularly great if you’re required to drive through scenic locations that give you plenty of things to take photos of.

How To Get Into Photography

What You’ll Need to Get Started

The first thing you’ll need to start your photography hobby is a camera. Adorama’s selection of cameras represents the vast options you have when choosing a device — featuring trusted brands Canon, Nikon, Sony. If you’re just starting out, the Canon PowerShot SX720 is a reliable and compact camera that’s perfect for everyday use. But if you’re looking for something more professional, the Sony a7 III Mirrorless Digital Camera takes outstanding photographs in high-resolution 4K HDR. You also have options if you want to stick to your phone camera. Wired’s list of the best phone camera accessories recommends equipment like Moment’s Anamorphic lens and the Shoulderpod G2 grip to help you take professional-grade images.

Taking Lessons

While winging it is always an option, you may also want to seek outside help when trying to learn photography. Luckily, the internet is a great resource especially for those who are starting this hobby from scratch. Firstpost’s feature on the best YouTube channels for learning photography suggests resources such as The Creative Of Photography to get you acquainted with the basic photography principles, and beyond.

Sharing Your Work

You may eventually want to share your photos with other people. There are a number of ways to do this. Platforms such as Instagram give you access to a wide audience due to the sheer number of daily users. If you’re looking for something that allows for higher quality photos, Flickr is the preferred choice of both professional and amateur photographers.

New Year’s Water Drinking Challenge

New Year’s Water Drinking Challenge

2020 is out, and 2021 is IN! 

Instead of setting those typical diet resolutions for the new year, I want to help you achieve a holistic, healthy lifestyle. If the New Year New You approach worked, we’d all be… well, you know where I’m going with this. 

Less than 8% of people follow through with and achieve their News Years Resolutions. Why? Because you still believe that something magical happens when the clock strikes midnight. That Cinderella will get her dress, and the pumpkin will turn into a sweet ride. 

That is not how life works, yet so many of us fall victim to this mindset. Hopeful goals without a plan are just dreams that feel real while we are asleep. 


With Mother Trucker Yoga’s help, you can stop committing yourself to those challenging and restricting diets and perfect exercise plans that just don’t fit for a trucker’s lifestyle; try something simpler and more effective!

Begin your new year with the mindset that you can start today. RIGHT NOW and that there is no magic pill and it will take work. But that doesn’t mean it can’t be fun. 

I want to invite you to join me starting on January 1st with a WATER DRINKING CHALLENGE! 

Water Drinking Challenge Mother Trucker Yoga Blog Man Drinking

Did you know:

  • That when you think you are hungry, you are more often thirsty
  • Leaves your body’s muscles and tissues stiff, tight, and in pain (don’t forget the STIFF Mother Trucker pain relief cream too).
  • That dehydration is a SYMPTOM to depression (yes, I said that correctly).
  • That getting more water in as a driver is NOT complicated and doesn’t mean you need to drink 200 ounces a day and be peeing non-stop.
  • Dehydration impairs brain function and can cause fatigue, memory loss, brain fog, sleep issues, and mood swings. 

And if you need even more support and motivation, join Mother Trucker Yoga’s Membership Site packed full of customized trucker videos, tips, moves and inspiration.

 

How Should You Start?


Here at Mother Trucker Yoga, we believe in slow and steady, and we don’t believe in lofty empty promises. 

We believe in breaking things down and getting to the root cause of why things are working or why they aren’t. 

A Water Drinking Challenge is a PERFECT way to ring in the new year and make a lifestyle change that will impact EVERY other area of your life.

When it comes to liquids, water is the champion! It offers an abundance of benefits like increasing energy, promoting weight loss, flushing out toxins, and boosting the immune system. Water is also free of calories and sugar.

Most people are aware of this; however, we’re still not drinking enough H2O.

To help jump-start your new healthy habit, I created a 30-Day Water Challenge worksheet. Print and keep it at your desk, on your fridge, or in another highly visible space this month. You can grab this PDF inside the Accelerate Your Health with Mother Trucker Yoga Facebook Group!

MTY Water Drinking Challenge Sheet

Recommendation:

It is recommended that an individual consume at least 64 ounces of water per day. If you want to get more specific, divide your body weight in half, then aim to drink that many ounces of water per day. For example, a person who weighs 150 pounds would have a goal to drink 75 ounces. You can calculate your number, and write it at the top of your worksheet. But even if you hate drinking water, how about one more bottle than before? You can do that, right?

Whether you never drink water, drink a bottle or two of water a day, or LOVE water and can’t stop, this Water Drinking Challenge is for you!

It seems like a simple thing, but you might be surprised at how much better it feels to have plenty of clean water running through your veins.

 

You Could WIN!

We want to make this fun for you! We will be giving away a few 64 oz. Black Canyon Outfitters Heavy Duty Water Bottles with Twist Lid in black from RoadPro!

Double-wall vacuum insulated stainless steel water bottle. Those that are the most active and participating in our Water Drinking Challenge will qualify to WIN at the end of the month. (only those living in the US lower 48 will have Water Bottles shipped out unless you pay for shipping, thanks for understanding).

 

Simple Strategies to Drinking More Water:

  1. Invite a friend to join in the water challenge with you. Accountability goes a long way in reaching healthy living goals.
  2. Buy a new water bottle with the ounces listed on the side.
  3. Write on the caps of the water bottles and count down from 6 to 1 or 4 to 1 until you meet your ounces goal.
  4. When you wake up in the morning get 8-20 ounces of water in first thing. Don’t even think before you drink.
  5. To better coordinate bathroom breaks with stops, one hour before you stop drink up.
  6. Commit to drinking a full glass of water before eating every meal.
  7. Stop making excuses. Enough said.

 

Okay, let’s get started. Go fill up your water cup. Cheers to a healthier you!



How do you join the movement?



Join our FREE Facebook Community over at Accelerate Your Heath with Mother Trucker Yoga and invite your friends! 

There you will get motivational tips, check-ins, and your FREE water tracking chart (PDF)! And guidance from me!



Instead of making the same New Year’s resolution again this year, how about we shift our focus and build a foundation to stand on so those healthy things we desire aren’t empty promises yet again, but pillars that do not waiver and create healthier habits for us to achieve any goal naturally!