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Travel Exercise: Top Things You Need To Have

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Over time many of us collect fitness favorites and pile them in a corner to pull out whenever you want when you spend most of your time at your home. But for those that travel a lot and those that live over the road like a truck driver or even someone living the RV life, it is essential to consider what you need to keep you healthy. 

If you are living out of a backpack, a suitcase, or the cab of a truck, that lifestyle choice does not make it any less important to find time for fitness. But it does make it a bit more challenging to decide what to bring with when it comes to a workout or fitting in fitness each day. 

A lifestyle that keeps you on the move all the time can leave you feeling like working out seems like a chore or too complicated to take on. That’s mostly because everyone assumes that you need a lot of equipment and time to get yourself fit. But the truth is, you need a few basic things to stay fit while you’re on the road. 

As a trucker, it can be quite challenging to take out time to hit the gym every day as you’re on the road most of the time, and let’s be honest, pulling in an eighteen-wheeler to a strip malls parking lot is not always an option. To ensure that you’re on top of your fitness game, keep some basic things on hand to exercise whenever you get the time. Here, you’ll find some basic yet essential things to keep with you to help you stay physically fit. 

When I travel, I try to consider how much space I have to pack extras, what is the area I will have to do something, and what do I want to spend my time doing? One of the things I teach our drivers at Mother Trucker Yoga is you don’t need to overcomplicate fitness to be fit. Others tell you that you need their fancy, complicated and expensive equipment to stay healthy, but I’m telling you that it’s as simple as one, two, three, and you are off to the races…well off to a workout when you work with us. 

Five Things You Need to Exercise While They Travel:

1. Sneakers

Sneakers are essential to exercising. You might think that you can get it done with any shoes on, but that’s not true. Make a habit of keeping a pair of sneakers with you in your truck at all times. This way, whenever you get the chance, you can pause and get your daily exercise in using the most basic equipment that you can think of. Ensure that the sneakers you choose are comfortable, fit securely to your feet, and aren’t full of foam. Yes, I said foam, it may seem like a great idea to wear a shoe all day long with pillows in the bottom, but our feel needs to feel the ground beneath us. They need to move and be stimulated when we walk. 

Wear your steel-toed boots when you don’t want something to drop and damage your foot. Wear flexible, bendable shoes when you want yourself also to be flexible and bendable. 

I personally love ASICS, New Balance, Merrell, Brooks, and Under Armor. And when buying a pair of shoes, make sure you can try them on, walk around in them, and how they fit. This is a device that will be carrying your body around all day long. Don’t you think it should fit, right?

 

2. Travel Yoga Mat

Another essential item that you will need to assist you in your workouts is a travel yoga mat. They’re lightweight and don’t take up much space at all. They’re essential as they provide you with the right surface to do your exercises on. Since there’s very little space for you anyway, you can take the yoga mat outside and start working out on it, without having to worry about hurting your body. There are all different brands of yoga mats to consider, and some of my favorites are Jade, you can get it in various lengths, widths, and they are made out of recycled materials. When traveling, because you don’t know what the surface you will be exercising or practicing yoga on making sure your yoga mat is heavy and has enough traction, it won’t slip. So you don’t slip. 

3. Resistance Bands

Can’t get yourself to carry weights around with you as you drive your truck around? Who wants to stuff a set of hand weights in their suitcase when they travel around? Well, guess what? You don’t necessarily need them. Instead, you can invest in some resistance bands that can help you keep your body in shape. Resistance bands are great for strength training and can help you maintain your physical health. You can find some excellent resistance band kits at Mother Trucker Yoga to help you keep yourself fit. 

Resistance bands are a great way to tone up, build muscle, and strengthen joints. Different than using weights, resistance bands build up the connection between muscle and bone, rather than focusing on building bulk. When shopping for resistance bands, make sure you get a high-quality material like one made for medical use or at a physical therapy quality level. Make sure they are cut to a minimum of 6-feet, so you can do endless exercises. And you’ll want to get a door loop so you can double the number of activities you can do right from the door of your ride. 

Not sure where to find that. No stress Mother Trucker Yoga has that all figured out for you! Check out our band kits in their convenient travel bag and get our 11 page PDF guide so you can get to moving ASAP. 

Resistance Bands for Travel Exercise with Mother Trucker Yoga

4. Smartphones

Smartphones are things that everyone has nowadays. They’re essential even if you’re not into fitness. So, all you need to do with your smartphone is to help you place reminders about when you should exercise. You will also be able to watch videos on YouTube or read up on exercises that you can easily do while you travel. 

5. Bicycle

Cycling is a natural and essential physical activity that helps you keep in shape. You can easily place a bike in your truck that you can use when time allows you to. Get your bicycle out and not limit yourself to only views of the landscapes you see. Go out and explore all the routes that you wouldn’t be able to otherwise. Not only will you get your exercise in, but you will also feel much more refreshed than ever. 

Are there ways you can mount your bicycle to your truck? We’ve seen some great ideas from drivers mounting kayaks, bikes, and more to their rigs so they can stay active. We know you can too!

Don’t miss out on your exercise just because you’re always moving. Try to come up with ways to make sure that you incorporate some activity. Hopefully, the next time you’re out and about, you’ll be able to get your exercise in without having to worry too much about the equipment! 

Stiff Mother Trucker - MTY Blog Post

Topical Pain Relief Just for Truckers

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Topical pain relief just for truckers when they need it most.

Have you ever really looked at topical pain relief creams and noticed what they are made with? I have been in the health and fitness industry for nearly 20 years, and pain is one of the top complaints students have. When I stepped into the trucking industry it was no surprise that pain, physical pain were also a chronic issue for drivers as well. Except for a driver, stopping and getting out of their truck is not always the easiest or even possible.

Having swollen joints from arthritis, inflammation from an injury, or chronic stiffness from lack of movement can cause quite a bit of pain and limit your ability to move. Physical pain is a pain in the butt, and getting relief when you are a truck driver is not always the easiest.

You may already have tried over-the-counter (OTC) pain relievers, and other pain relief creams. However having used more than 30 different pain relief creams on and off over the years, I constantly found myself liking certain things about this one, and disliking certain things about that one. And don’t even get me started on the crappy ingredients some creams put in- why? Because they can.

Working with truck drivers it became very clear that there wasn’t anything specifically for drivers. And one of the number one complaints I hear from drivers is physical pain, stiffness, tightness, P-A-I-N.

What is topical pain relief?

Topical pain medications are absorbed through your skin. Most people are familiar with creams, gels, or sprays that are put directly on the site of the injury, pain, or joint.

Because the ingredients are absorbed through the skin, it is suggested that wherever you use the cream (gel) you rub in thoroughly and massage into the area of discomfort.

How often should a topical pain relief cream be used?

Harvard suggested that a topical pain reliever should be applied two to four times a day for the best results. And is best when applied near a joint.

Pain Relief with Stiff Mother Trucker Blog MTY

What ingredients are best to look for?

After countless searches, time, and time again Capsaicin (Capsicum) was noted as a front runner for topical pain relief. This was an ingredient I never came in contact with when it came to topical pain relief options in the yoga and fitness industry.

Capsaicin (kap-SAY-ih-sin) causes the burning sensation you associate with chili peppers. Capsaicin creams deplete your nerve cells of a chemical that’s important for sending pain messages. Capsaicin is most effective if used several times a day. When used topically you often feel a deep penetrating sensation that often lasts for what our testers said was hours. You may also notice a slight read area where it was rubbed due to an increase in blood flow.

The Journal of Alternative and Complementary Medicine stated “Capsaicin is a powerful local stimulant that, with repeated applications, leads to persistent desensitization to pain. In each of these trials, the use of topical capsaicin produced statistically significant reductions in pain compared with the reductions in pain with the use of placebo.”

Peppermint has demonstrated anti-nociceptive and analgesic actions in multiple studies, especially with respect to its menthol constituent. For pain in a local area, the use of peppermint oil can aid in the relief of both pain and inflammation.

Arnica is a natural is a perennial plant found in the mountainous areas of Europe and North America that produce yellow-orange daisy-like flowers. Since the 1500s, the fresh or dried flowers of the arnica plant have been used for medicinal purposes.

A randomized study involving 204 people with hand osteoarthritis was published in Rheumatology International in 2007. It was found that daily arnica gel was as effective as daily ibuprofen gel, although neither treatment was compared to placebo. There also were minimal side effects with arnica.

Magnesium is an important nutrient. It has multiple functions within the body. These include:

  • regulating nerve and muscle function
  • supporting a healthy pregnancy and lactation
  • maintaining healthy blood sugar levels
  • maintaining optimum blood pressure levels
  • manufacturing and supporting protein, bone, and DNA health

One study done in the Journal of Integrative MedicineTrusted Source indicated that transdermal application of magnesium chloride on the arms and legs of people with fibromyalgia reduced symptoms, such as pain.

WebMD states that Menthol is a “medication” that is used to treat minor aches and pains of the muscles/joints (such as arthritis, backache, sprains). Menthol is known as a counterirritant. It works by causing the skin to feel cool and then warm.

These are just a few of the ingredients I researched and dove into knowing I wanted in my own pain relief cream. But more importantly, I wanted something natural, effective, and free of all the other junk.

When I started to dive into other topical pain relief creams, I really took notice of all the other “filler” ingredients, and working with a master formulated in the beauty industry she assured me that those ingredients do not need to be in there. And often those are used as “filler” ingredients.

Why should you have to read a label worried if junk ingredients are in there? Why should you have to worry that someone is poisoning you, or claiming something is “natural” when only one or two of their ingredients are?

You shouldn’t have to worry and you shouldn’t have to doubt.

First-Ever Topical Pain Relief Cream Just for Truck Drivers.

Mother Trucker Yoga is proud to introduce you to the first-ever Stiff Mother Trucker Topical Pain-Relief Cream made for truckers.

The perfect formula for pain on the go with no junky ingredients. But don’t worry you don’t have to be a trucker to use Stiff Mothe Trucker, everyone can benefit from our signature formula designed for those who need fast and immediate relief alongside long-lasting penetration.

Want to grab your bottle today?

Get FREE shipping for a limited time only and free samples to share with fellow drivers!

Stiff Mother Trucker Pain Relief Cream MTY Blog

For more articles on pain relief, check out Mother Trucker Yoga’s recent article on back pain: https://mothertruckeryoga.com/2020/02/18/put-back-pain-in-your-rear-view-mirror/

And check out Bud and Tony’s article on back pain contributed to:

https://www.budandtonystruckparts.com/truck-driver-back-pain

Truck Driver challenge with RoadPro and Mother Trucker Yoga

Going the Distance Challenge for Truck Drivers

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Going the Distance Truck Driver Challenge starts July 27th! 

Truck drivers are one of the largest underserved communities. And with truck drivers’ health continually at risk, something needs to change. Other challenges have been displayed to drivers before and mostly they focus on weight loss. And although many drivers could serve to lose weight, that doesn’t mean they are healthier. It’s about the small building block changes that build the biggest results.

For truckers, that number is 14%. Why do truckers suffer from diabetes at a rate of ost 50% higher than the rest of the American population? They have more risk factors, according to physicians. Drivers smoke more; about half of truck drivers smoke compared to 19% of other adults.

The CDC stated that:

By law, drivers of commercial vehicles and trucks are permitted 14 hours of duty per day worked. They are required to take a mandatory 10-hour break before they can drive again for work. As a result, long freight delivery routes often require them to sleep away from home. Life on the road makes it more difficult to live healthy because of:

  • irregular schedules
  • long hours
  • little physical activity
  • limited access to healthy foods on the interstates
  • stress

And that has left our drivers with issues like heart disease, obesity, hypertension, nd diabetes. HOWEVER, most drivers hearing this is nothing new. And it is my belief that we must FIRST address the underlying causes of these issues which are: Air, Food, Water, Sleep, and Movement all in small bite-size practices.

Going the distance truckers health challenge 5 elements mother trucker yoga blog

Interested in learning some tips to feel better while on the road or at home? If so, join us for Going the Distance Health Challenge. This is a 1-month completion challenge for professional drivers. The St. Christopher Truckers Fund has teamed up with Mother Trucker Yoga to show you how making small, simple changes in your daily routine can result in big health benefits. The challenge is based on five elements needed for survival: water, food, sleep, air, and movement.

How is this health challenge different than those you may be familiar with?

First, it is a completion challenge. Each person who stays engaged in the challenge for the full month is a winner and will receive prizes from various sponsors. Second, it is a two-part challenge. The first part consists of a short 5-day challenge. Everyone who completes the 5-day challenge is eligible to move on to the 2nd challenge. This challenge lasts four weeks and each week will have a specific health focus.

What are the benefits of joining this challenge?

We will explain why each task (drinking more water, eating healthy foods, incorporating daily movement, breathing with intention, and getting adequate sleep) is beneficial instead of just telling you to do something. We will offer real support and accountability. We will provide a place where you can ask health questions and get answers. We will cover the five key elements of survival and how to utilize them successfully. We want you to not only survive but thrive!

Who is running this challenge? 

Hope Zvara of Mother Trucker Yoga who has worked with thousands of people just like you over the last 20 years reclaim their physical, mental, and emotional health through yoga and other mindful practices and now primarily focuses on the trucking community. With her expertise in functional movement (everyday movement and lifestyle) and pain, he is a powerhouse of knowledge and inspiration.

“I believe anyone can show you exercise in front of a truck. That anyone can tell you to do this or that, but changing your health has to be more than that. It must take you back to the beginning and show you how to make real change. Help you understand why behind what you are doing and are asked to do and then show you the way.”

And Julie Dillon of the St. Christopher Truckers Relief Fund. Julie is a TNC (Total Nutritional Counselor), her knowledge on food, nutrition and lifestyle will aid this challenge to inspire and help drivers build a knowledge base as to why we need certain foods and what happens when we eat or don’t eat them. Julie’s ability to break this process down into bite-size pieces will help every driver participating make great strides at the end.

Trucker Challenge with Mother Trucker Yoga

What is the investment for joining this truck driver challenge? 

This health and wellness challenge is absolutely free! Joining our challenge, our accountability group, and learn alongside experts in the natural health, fitness, and wellness arena cost you nothing. Other challenges require you to buy their product or join their subscription. Not here. We are 100% here for you and all you need to do is say YES!

How can someone register for Going the Distance, and when does it start?

Registration will start on July 6th. Phase 1 of the challenge is July 27-31. Phase 2 is August 3rd-28. Participants can register below. You must be a truck driver to win any prizes during the challenge.

What’s Next?

After registering, please join our Facebook Group, for daily/weekly engagement. This is where most, if not all, the information will be shared. If you do not currently use Facebook, create a “mock” profile for yourself and delete it after the challenge is over. While not mandatory, it is crucial for your success in this challenge to have a Facebook account.

We are encouraging everyone to have a buddy to sign up along with him/her to offer support and accountability.

Prizes will be provided by Road Pro Family of Brands, TA Petro, and Mother Trucker Yoga. STIFF Mother Trucker, Bill Weaver Music, Chrome & Steel Radio, Jacks Chrome Shop 

If you have any questions about the truck driver challenge?

Please contact Julie Dillon at:

Julie @ truckersfund.org or Hope Zvara at hope @ mothertruckeryoga.com

strong abs with mother trucker yoga blog post

Best Core Exercises for Truck Drivers

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Best Core Exercises for Truck Drivers when they don’t have a lot of time.

We have all heard how important it is to strengthen your core, but the only problem is most people are still doing traditional core work. 

What is traditional core work?

Traditional core work in my experience is exercised flat on your back, where you flex your body (crunch) up off the floor. When movements like these are coupled with flailing fast and furious body parts, you feel out of breath and hurt for the wrong reasons. Yet there we are calling “sit-ups” an excellent core workout when there is a better way. 

Times have changed and so has how we move, with the average person sitting 13 hours a day that’s enough if that’s not enough to consider moving more, I don’t know what is. And if you average in 8 hours of sleep on average, a person gets, that 21 hours PER DAY people are sitting. 

The stats don’t lie, we sit way to much!

On top of all of that sitting at work, and for meals and commuting, the respondents:

  • Sit another 1-2 hours while watching TV (36 percent)
  • Game another 1-2 hours (10 percent)
  • Lounge for 1-2 hours for things such as reading (25 percent)
  • Use their home computer for 1-2 hours (29 percent)” (PRNewswire)

And truck driver or not- we Americans sit WAY TO MUCH! 

So when you choose exercises to try to improve your health, fitness, and overall well-being, we want to make sure we are selecting movements that aid us in our everyday life.

Why Not Sit-Ups?

The traditional sit-up is done flat on your back; when core-based exercises are all performed this way, we lose the opportunity to use our back muscles (which are a part of our core). So if you are concerned with the health of your back and spine, it is best to opt for other movements when focusing on your midsection. 

Sit-ups also focus primarily on flexion, and for someone who spends most of their day sitting, this is not helping you. All of that flexion encourages the chest, pec, and neck muscles to stay short and tight, and the upper back and neck muscles to continue to be overstretched and strained. Think about your driving position (or if you are in an office, how you sit at your computer), after a few hours you end up with your head sinking forward and your shoulders and chest collapsing forward over the steering wheel. Like you would yank and pull on your upper body during a sit-up. 

Finally, those good-intentioned sit-ups only work a small portion of your core, and the movement you are choosing to do shortens the abs rather than lengthens them. And if you are going to work on your back, make sure you are finding what is called “neutral.” A place where your lower back is not pressed flat into the floor nor overly arched. 

So when you choose the best types of exercises to strengthen your core as a truck driver, choose movements that:

  1. Focus on form and function.

     Gone are the days that huffing and puffing, yanking and jerking your body all over the place and calling it a good workout are over. Core exercises or not, challenge yourself and see how well you can hold a move or move slowly and control how you move every step of the way. 

  2. Focus on movements that extend more than flex.

    The extension works the body 408% (roughly 10x) more effectively than flexion does.

  3. Focus on movements that include working your back muscles.

    When all we do is “front core” exercises or what many of us call “ab” exercises we actually leave our back vulnerable for injury. By inadvertently over strengthening our front core and neglecting our back muscles (which are a part of our core) we can sometimes do more harm than good. (Read more about neck issues what exercises to do to help)

According to the American College of Sports Medicine (ACSM), core training is an essential part of any personal fitness routine. Your core helps transfer force and power from your lower to upper limbs. The stronger your midsection is, the safer you’ll be during exercise, plus when you have a stronger core, you are less likely to injure your back.

4 Exercises for Truckers to Strengthen Their Core:

Exercise #1 – Weighted Extension:

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Find a place to sit on your sleeper, the ground, or your floor at home.
  2. Bend your knees (optional place a pillow or small ball between your knees to squeeze for lower body stability. (If your tail bone is sensitive place a blanket under your tailbone)
  3. Grab your weight (1 lb – 10 lbs) and place it at your chest.
  4. Keep a straight spine (no rounding in the shoulders, upper back, or lower back).
  5. Inhale and exhale to prepare.
  6. Inhale slightly tuck your tail bone under and lean back to 45 degrees (do not go all the way down).
  7. Exhale and with control draw your body back up sitting tall and press your arms overhead/weight.
  8. Do not round your upper body when pressing up overhead. If your shoulders are tight press the arms to a 45-degree angle.
  9. Repeat this 10-30 reputations working on form, function, and control.

Weighted core full extension truck driver core workout mother trucker yoga blog post

Exercise #2 – Oblique Weighted Twist

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Find a place to sit on your sleeper, the ground, or your floor at home.
  2. Bend your knees (optional place a pillow or small ball between your knees to squeeze for lower body stability. (If your tail bone is sensitive place a blanket under your tailbone)
  3. Grab your weight (1 lb – 10 lbs) and hold it in front of your chest (imagine there is a pole keeping your hands in front of your chest).
  4. Keep a straight spine (no rounding in the shoulders, upper back, or lower back).
  5. Inhale and exhale to prepare.
  6. Inhale slightly tuck your tail bone under and lean back to 45 degrees (do not go all the way down).
  7. Inhale and work to rotate to the right, really pay attention to your spine and rib cage rotating (not your hips and pelvis).
  8. Exhale and return back to center (stay at 45-degree angle).
  9. Inhale and work to rotate to the left, go as far as you can without rolling onto one hip or rounding your spine.
  10. Repeat this 5 to 20 rep each direction.

Oblique Weighted Twist Core Exercise Mother Trucker yoga Blog Post

Exercise #3 – Plank Oblique Twist

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Start on your hands and knees on the sleeper, ground, or your floor at home.
  2. Drop to your forearms and place your elbows and fists a forearm’s width apart.
  3. Step one foot back at a time until your body is in one straight line.
  4. Press your fists into the floor to help activate your core.
  5. Drop your tailbone between your legs and press your lower abs and hip bones into your lower back.
  6. Draw your shoulders back and breathe.
  7. Now rotate your hips and lower body to the right.
  8. Press your hips up slightly to activate your obliques.
  9. Hold for 5-20 breaths, then repeat the opposite side.

Plank Oblique Twist Best Core Exercises for Truckers Mother Trucker Yoga Blog Post

Exercise #4 – Plank Oblique Twist

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Start by lying down on your sleeper, the ground, or the floor.
  2. Adjust your pelvis so it’s level, do not press your lower back into the floor, imagine a small arch in your lower back.
  3. Draw your legs up to a tabletop position (optional: put a mini ball or pillow between the knees and squeeze for more stability) and flex your feet (you can opt to keep your feet on the ground OR do a few reps with one leg, and then switch to the other).
  4. Grab your weight (optional) and extend it up overhead. Turn the folds of your elbows towards your nose (shoulders move in external rotation).
  5. Inhale and exhale, work to stabilize your core, remember only go as far as you can keep your back and ribs from arching and pulling up towards the ceiling.
  6. Inhale, and begin to lower your legs towards the floor and your arms overhead.
  7. Reach through your fingers to stretch the shoulders.
  8. Exhale and draw your arms back up and knees back up over your hips.
  9. Repeat this 10 – 30 times moving mindfully with your breath. This is not a race.
  10. To make this more of a challenge (as long as you can keep your back from arching) once your heels meet 1 inch off the floor, press your legs long and engage your glutes and inner thighs.
  11. You go this!

Weighted core full extension truck driver core exercise mother trucker yoga blog post

weighted core full extension for truck drivers mother trucker yoga blog post

Strengthening your core is extremely important regardless of your physical state or your age. When implemented correctly, you can experience a decreased risk of injury, better stability, and performance during workouts. A strong core improves the quality of life for everyone and reduces the chances of severe injury.

Age, mobility restrictions, or past injuries shouldn’t prevent you from strengthening your core. You can get all these benefits by performing these exercises safely and effectively. Focus on proper breathing and posture first and ditch the sit-ups. You’re bound to notice better balance and stability and may even see a reduction in back pain. But they won’t do anything for you unless you allow yourself to start today with 5 minutes of simple core work. 

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Stiff Mother Trucker Pain Relief Cream for Truck Drivers

banish stress instantly for truckers mother trucker yoga blog

4 Poses to Banish Stress Instantly While Traveling

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Stress can be overwhelming and even debilitating. It can cause headaches, muscle tension, difficulty sleeping, and irritability. Obviously, we all know that stress isn’t good for us physically or mentally. So, how do we banish stress in our every day lives?

As a yoga teacher, I encourage others to live a life where they can stay grounded, focused, balanced, and content. Yoga has helped me a great deal with handling stress and the side effects of stress. It helps to relieve tension by keeping me focused on my breath rather than all the thoughts racing through my heads.

Whether you are at home, work, or somewhere in between, yoga is a great way to find stress relief. So, to help you on your journey of finding ways to banish stress, here are three of my favorite yoga poses.

4 Poses to Banish Stress Instantly While Traveling

Heart Opening Pose Mother Trucker Yoga Blog

Heart Opening Yoga Pose – Shoulder and Upper Back Stretch

This pose not only relieves pain in my upper back and shoulders; I can feel my mind and emotions melt when I do this. This heart-opening pose is one of my go-to poses after a stressful day when I can’t sleep or help relieve the tension of carrying life on my shoulders. As I work to widen my knees slowly, I feel relief to feel such space (even if it doesn’t look like it). The freedom of my body letting go into the safety of the floor for a few minutes is all I need to feel more like myself.

Constructive Rest Pose Mother Trucker Yoga Blog

Constructive Rest Yoga Pose- Reduce Back Pain

Constructive Rest pose is a simple pose to relax and separate from the day. It diminishes back pain and can ease the immediate discomfort mentally, emotionally, and physically life can bring about. Lying on your bed, widen your feet slightly wider than your hips and let your knees fall together and completely support each other. If your knees do not touch naturally, then place a pillow or rolled towel between them so your legs can completely relax. Do this pose on your bed or the floor and focus on your breathing or listen to some relaxing music or guided meditation.

Seated Forward Bend Traveling Mother Trucker Yoga Blog

Seated Forward Bend – Complete Stretch from Foot to Forehead

 

Stress - Version 2 Seated Forward Bend Yoga pose Mother Trucker Yoga Blog

This pose is often used in yoga therapy to help manage depression. It is also known to soothe headache and anxiety and reduce fatigue. The feeling of bending forward eases the mind. Try to deepen your breathing during this pose and hold for one to five minutes. This pose brings me full circle to the simplicity that I am okay the way I am something we all can benefit from when stress steps in.

Be gentle to yourself so that life can be gentle back to you. Never force yourself into a forward bend, especially when sitting on the floor. With each inhalation, lift and lengthen the front torso slightly, with each exhalation release a little more fully into the forward bend. If you are new to this pose, it helps to hold a strap around the feel. If you are incredibly tight, place a rolled-up blanket under your knees for added support. The more you relax in this pose, the more naturally your body will open up.

You Are Worth It

Don’t overthink it. Sometimes you don’t have the time or the mental discipline to jump up and get a workout in, or strike a yoga pose. I get it. However, what I have discovered is that if you do make the time for yourself, you will see how yoga can help you physically, mentally, and emotionally. You are worth it and you owe it to yourself to make time for you. It can feel that if we work ourselves into the ground that we will somehow win an award. But the only award you will be winning is one of disability and mental uneasiness. I am telling you that it is OK and vital that you take care of you, and you can do that starting with just a few minutes a day right in the cab of your truck. 

If you want to get professional, inspiring, functionally-safe classes all in the comfort and privacy of your own rig. I invite you to check out Mother Trucker Yoga Online Studio Platform. No stress, no hassle, no sitters, and no fuss. This is not just another fitness program showing you moves from their gym where you try to figure out how to make this work in your truck.–it’s a fresh approach all done in and around the cab of the truck! I know that I know you will enjoy it. 

If you are experiencing stress right now, here are some other helpful resources:

10 Steps to Setting Goals as a Truck Driver

Benefits of Meditation- Simple Ways to Start Meditating

The 13th Step of Addiction Recovery 

3 Stretches for Wrist and Hand Pain Blog Post Mother Trucker Yoga

3 Stretches to Improve Hand Mobility While Driving

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Pain can halt any job dead in its tracks. But when you are a truck driver the last thing you need is to come to a dead stop. Having a good grip is one of the number one things a truck driver needs. Why? Because controlling that 18 wheeler while out on the open road requires several things, one is gripping the steering wheel. Having good hand mobility includes your fingers, wrists and arms.

Sure it may seem insignificant, but not being able to grip the steering wheel, ratchet down your load, or open your truck door all require your hands to work properly.

If you find daily tasks difficult to do because you suffer from stiffness, swelling, or pain in your hands, the right exercises can help get you back in motion.

Repetitive strain injuries are not just for those who type on a computer or hold a hammer. Continuously holding your steering wheel in a particular way can also cause pain and discomfort. And the lack of having full range of motion regularly is a big part of the problem with anyone with hand and wrist issues.

Taking a time out and stretching your fingers, hands, and wrists is one of the best ways to keep pain and discomfort at bay and increase hand mobility and function.

Below you will find five commonly recommended exercises for hand and wrist problems. However, if your hand condition is painful or debilitating, it’s best to get exercise advice from a physical therapist. All exercises should be done slowly and deliberately, to avoid pain and injury. If you feel numbness or pain during or after exercising, stop and contact your doctor.

FINGER  AND HAND STRETCHES:

Most of the time the only way we are moving our fingers is into flexion. AKA curling them into the grip. When you repeatedly do something over and over you create a pattern. Like driving a dirt bike on the grass over and over, you eventually create a dirt path within the grassy ground.

TRY THIS: Open and outstretch your hand as wide as you can. Look at it from the side and see if all of your fingers straighten up. Is it hard to do? When is the last time you stretched (extended) those joints? Did something that didn’t require you to “grip”?

PRO TIP: Twice a day stretch your fingers, you can pull back on each finger one at a time. Or you can also use the steering wheel and stretch each finger again the wheel. Try to hold the stretch for at least 10-20 seconds each.

Finger Stretches Mother Trucker Yoga Blog

WRIST AND HAND STRETCHES:

Most of us have jobs where we use our body by folding inward. Bending forward. Rounding forward. Gripping. Internally rotating. Not only does this create patterns in our body to where we start to stand, sit, move and exercise with those patterns, it also plays a negative role in how we feel. Closing off the chest, can increase anxiety, depression and decrease breathing.

When it comes to the wrists we need to reverse it. if you want to increase hand mobility and if you suffer from tennis elbow, wrist strain, or even shoulder strain, a little extension in the wrists could bring relief.

TRY THIS: Next time you are standing next to your truck, a wall, or even use the steering wheel, turn your forearm up and stretch your palm/wrist out. Try to keep the fold of the elbow facing upward and if you are using your truck, lean your elbow into your body to brace the stretch. If you are in your truck create a full extension on your elbow and keep the eye (the fold) of the elbow facing upward.

PRO TIP: Do this at least twice a day and try to hold this for 30 seconds to one minute. You may notice a ripping like feeling. Don’t be alarmed, that is the fascia of the body stretching and releasing. Think of it like fuzz melting off. If you haven’t melted the fuzz in a while, it’s going to be sticky!

Wrist Stretch Mother Trucker Yoga Blog

Wrist Stretch in truck mother trucker yoga

SHOULDER & UPPER ARM STRETCH:

When there is physical pain, oftentimes those in pain only look to where they “feel” pain as the culprit of the pain. But when it comes to the shoulder, elbow, and wrist, any one of the three just listed can cause another pain. So next time your wrist or hand is giving you grief, look up a little higher to the shoulder. Tennis elbow? Could be the shoulder to blame. Hand mobility doesn’t just mean you have a hand issue, neighboring body parts can be to blame.

TRY THIS: Next time you are waiting to load or unload, have a little downtime or are on break, try this quick and easy shoulder and upper arm stretch. Simple cross one arm in front of your chest and latch it in with the other, hugging it tightly. Try to straighten the arm that is laying across your chest to increase the stretch. Hold it for at least 30 seconds. And then repeat the opposite side.

PRO TIP: While stretching, it is important to try to relax your shoulders and breathe deeply. Hold the stretch until the initial pain drops at least in half. Look towards the stretching arms side to get the neck involved as well.

Shoulder Stretch Mother Trucker Yoga Blog

Don’t let pain be the reason you stop doing what you love. Or keep you from your job. Taking preventative measures is one of the best ways to keep your body working with you and not against you. Regular stretching not only is good for the body, but it releases endorphins to the brain and leaves you happier and healthier.

The next time your wrists and hands start calling a TIME OUT, remember these simple easy stretches you can do no matter where the open road takes you.

And don’t forget about our Stiff Mother Trucker Pain Relief Cream, perfect to use after you stretch your hands, wrists, and arms. Stiff Mother Trucker Pain Relief Cream was specifically formulated for professional truck drivers to meet their body’s pain in contact. We believe that every driver can feel better wherever they are with simple easy stretches and practices, one of them being pain relief cream.

No matter where you are, on the road or at home, remember there are simple and easy things you can do today to start to feel your best.

 

Want to read more from Mother Trucker Yoga?

10 Tips for a Functional Body Blog 

 

How to reduce neck pain for truck drivers mother trucker yoga blog post

Neck Pain: 7 Ways to Drive Pain-Free

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Neck pain can be a royal pain when it comes to driving. And when you are a professional truck driver a pain in the neck can absolutely put a halt on your plan to keep rolling.

Neck pain has an annual prevalence rate exceeding 30% among adults in the US; nearly 50% of individuals will continue to experience some degree of chronic neck pain or frequent occurrences. Says Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research.

The causes of neck pain can be vast from trauma, injuries, poor sleep position, medical conditions, whiplash, stress or muscle strains or pain and even nerve-related issues. When it comes to being a truck driver dealing with a stiff neck can often be a daily concern you just learn to “deal with” day in and day out. Getting stiff neck can often revolve around holding your head in a particular position for a long period of time, or even using one or both arms for long periods of time. Even having your torso rotated a certain way and when it comes to truck drivers, the constant impact of your driving conditions can and does play a large role in neck pain and discomfort.

When your truck is your workplace, home and vehicle learning how to prevent and treat neck pain can dramatically improve how you feel day today. Here’s how to reduce stress and neck pain so you can get back on the road feeling better than ever.

Neck Pain: Staying Pain-Free on the Road

Posture and how you sit in the driver’s seat play a large role in how your neck and back feel day in and day out. The constant stress caused by driving, gripping the steering wheel, leaning on the driver’s side door or only using one hand or arm for daily tasks associated with driving can contribute to neck pain. Adjusting your body and posture while driving can and will reduce pain and get you back on the road feeling relief.

Start with a good driving posture.

The best angle for the back of your seat is at 100 degrees, which is just shy of straight. Place your hands in the 3 and 9 o’clock positions on the steering wheel and elbows comfortably on the armrests.

Forawrd head for truck drivers blog post mother trucker yoga

  1. Reposition your head.

    From the desk to the driver’s seat, the forward-head position is a major cause of neck tension and pain. Think about your ears being over your shoulders. Making this adjustment is not so much a tuck down with your chin as it is sliding back. Check out this video on neck stretches to help you reduce the pain of postural changes.

  2. Use back support.

    No matter how nice your truck seat is, rarely are they truly made for ideal lumbar support. Sinking back into your seat in your lower back rounds back like the letter “C”. Our spine is meant to be like the letter “S” to help absorb impact and better support what is on top (our head). And if you are a truck driver impact is your constant enemy while driving. I absolutely love BackShield (use the link for 10% off and FREE shipping) back support, which puts your spine in the right position and also protects your back upon impact. Plus BackShield doubles as traction support to lay on after a long day.

  3. Adjust your mirrors.

    Move your side mirrors so you have the widest field of vision so you can minimize awkward movements with your head at sudden notice. Pay attention throughout the day if you adjust your mirrors for your ever slumping posture as the day goes on. You may need a mid-day stretch to get you standing and sitting tall somewhere along the route.

  4. Avoid eyestrain and impaired driving.

    There are many reasons you may be straining to see. If your vision is to blame, please seek proper professional aid to receive the proper support. But poor vision can lead to eyestrain while driving, which can cause you to lean forward and slide your head towards the steering wheel while driving. This forward head position puts major pressure and strain on the muscles of the upper back and neck. And also tightens and shortens the muscles of the front of the neck and chest. Use sunglasses if driving in bright light, and use the proper eye protection at night if night lights strain your vision.

  5. Take a break.

    If you start to get a stiff neck, are feeling neck pain, or better yet want to prevent it, pull into the next rest stop. Do some stretching and walk off the kinks.

  6. Ditch the pillow.

    After driving all day to consider going pillowless, even for just a few minutes or hours. When it’s bedtime our body recoils into it’s most comfortable position-meaning how we spend our time most. Head forward and knees tucked in and fetal like. Stretch out and lay flat. Slide the BackShield under your back for spinal relief and start to respond to your body properly rather than react continuously.

  7. Stretch.

    Yes, it’s not fancy, but stretch your muscles, moving your body in different positions than what you do on a daily basis can and will help you reduce pain and strain. Simple easy stretches just a few minutes a day can and will leave you feeling your best on and off the road. Try this one from our Fitness Minute at Instagram:

    Check out what Mother Trucker Yoga can help you with while you are out on the road. During this difficult time, we want you to enjoy a FREE 30 days with Mother Trucker Yoga. Simply use the code: CORONA2020.

Truck drivers are the heroes of our highways and we so appreciate everything you do. But it is vital that you take care of yourself. Living over the road for weeks on end may not be ideal or “typical” but with a little prep and self-care, you can keep your health and physical body in check with as little as 5 minutes a day. You can avoid driving with neck pain by maintaining good posture and making the necessary driving adjustments that can and will take the strain off your neck.

 

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Enjoy this post? Check out some of our other blog posts here at Mother Trucker Yoga

  1. Put Back Pain in the Rear View Mirror  
  2. Benefits of Meditation
Corporate Yoga for Logistics Companies MTY Blog

Corporate Yoga for Drivers and Desk Employees

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When people hear about the benefits of yoga most are still imaging a yoga mat, yoga pants, and serene yoga music. But bringing yoga to your company doesn’t look quite like that. Mother Trucker Yoga’s corporate wellness programming brings amazing techniques and benefits right to the desk of the employee.

Yoga is by far one of the most commonly recommended activities to help with any number of issues from stress to flexibility, toning to weight-loss. Mother Trucker Yoga believes in simple easy moves drivers can do while inside their truck, some even driving to help them feel better, wherever they are. But it doesn’t have to start with the driver. Those running the drivers, finding loads, and filtering calls, paperwork and the dozens of other tasks to keep a company running smoothly yoga can be a tool in the company’s toolbox that can meet the need of every employee from the desk to the driver’s seat. 

 

It’s a growing issue and I think it’s about time we give it more attention with followed up action. At any given time, as many as one in six working people suffer from stress and other symptoms related to mental illness, researchers note in Occupational Medicine. Yoga is one of many approaches a growing number of employers are using to combat stress and improve workers’ mental health. 

 

As someone who has been practicing and teaching yoga for nearly 20 years, yoga helps the body, mind, and emotions. Some argue that our mental health is somehow separate from nutrition, or physical fitness, but I beg to differ. When someone makes any number of positive changes in their lives it affects all aspects of themselves in a positive light. 

 

University of Bristol researchers did a study looking at employees who exercised before or during work hours. And what they found was those who exercised during said times were better equipped to handle whatever challenges they had to face that day. It also found that their general mood improved on days they worked out and were less calm on days they did not. I call that a win! 

 

Jo Coulson, a Research Associate in the University’s Department of Exercise, Nutrition and Health Sciences, said: ”Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands.”

 

YOGA IN THE WORKPLACE

The health of any company or organization heavily relies on the health of its employees. Those that are constantly sick, fatigued, taking PTO for issues relating to their jobs like repetitive strain injuries or mental health days are costing your company’s bottom line hundreds if not thousands of dollars. 

 

As more and more organizations understand the impact of employees’ health on the companies’ performance, there are steadily more employers who have integrated different physical activities into their corporate wellness programs. But it can’t stop at just putting up a gym at your companies headquarters, especially if you own a trucking company. Ask any driver who drives for a company who has a corporate gym how many times they use it and they will most likely tell you zero. Ask any corporate employee how many times they use their company gym and I can guarantee it’s far less than you would think. 

Yoga has been continually an opportunity for its participants to achieve physical and mental wellness. And in today’s society yoga is increasingly finding its way into the workplace. Leading successful companies like Nike, Apple, Google, and Forbes have introduced Yoga into their corporate wellness programs and have reaped benefits like improved productivity and increased employee motivation.

 

Mother Trucker Yoga believes that like with our driver programming and orientation seminars, those behind the desk shouldn’t have to have complicated pathways to mental and physical wellness. Our corporate wellness programming: Employee Stress to Workplace Success is built for trucking companies, shippers and logistics companies and aims to equip the employees behind the desk with tips, techniques, 

 

BENEFITS OF YOGA IN THE WORKPLACE

Maybe you have never considered yoga as being an option for your company’s wellness plan. If you haven’t, I urge you to consider the benefits from the desk to the driver’s seat. 

 

ALLEVIATES ACHES AND PAINS FROM DESK JOBS

Like truck drivers hunched over the steering wheel, office workers to spend long hours hunched over their desks straining their neck much like the drivers of their companies. From repetitious mousing to hunching over the computer screen and long term sitting, this unnatural posture is wreaking havoc on their bodies one mouse click at a time. This daily build-up for strain and pain creates unnecessary stress and PTO that could have been avoided if those at the desk were armed with simples moves and exercises they could do right at their desk, none of which require a gym on-site or even yoga clothes. 

 

INCREASES ENERGY & REDUCED FATIGUE

Working non-stop throughout the day is bound to create stress which can lead to lower energy and burnout in the long run. It is proven that doing any form of physical activity every 30 minutes, including stretching or even standing up, greatly increases blood circulation and promotes oxygenation which is crucial for energy production.

 

The benefits to yoga are endless and you don’t need a 60-minute yoga class to reap what yoga has to offer. 

  • Yoga can increase blood flow
  • Yoga can reduce muscle strain
  • Yoga can reduce fatigue and eye strain
  • Yoga can improve posture and digestion 

Yoga Stretch MTY Blog

IMPROVES CONCENTRATION & FOCUS

The constant need to meet deadlines fix problems and diffuse other work-related situations on top of their own constantly piling workload can create frustration, mental clutter, anxiety, and physical tension and tightness. All of the above can hinder productivity, creativity, and communication, something no company can afford to lose. And something no company should sacrifice with the right tools, programs, and processes in place. 

  • Yoga can improve brain function
  • Yoga can improve mental clarity 
  • Yoga can reduce stress and anxiety 
  • Yoga can improve problem-solving skills
  • Yoga can reduce strain and pain

 

PROMOTES COMPANY CULTURE & MORALE

Improving company culture requires an entire company to focus on improving itself at an interpersonal level first. And when a company promotes an environment that supports such efforts, everyone benefits. 

Stressed employees are more likely to be aggressive, hostile, short-tempered and make mistakes which disrupts any opportunity for a healthy work environment. A successful workplace is one that its employees enjoy waking up and going to each day. You can love what you do, but not enjoy where you do it. I believe that the increase in people leaving the corporate work environment is in part due to the culture in which they work. 

 

By both drivers and desk employees learning yogic techniques they can do right at their desk that can be done in one to three minutes throughout the day can help to elevate mood, and improve company morale.

 

  • Yoga can reduce cortisol levels (the stress hormone)
  • Yoga can lower blood pressure
  • Yoga can diffuse tempers
  • Yoga can instantly accessible outlets for frustration  

 

YOGA, GOOD FOR BUSINESS AND YOUR BOTTOM LINE

The bottom line is your company is only as healthy as the people that run it — Your employees. 

 

The power of providing resources and opportunities for your employees to feel appreciated can go a long way. People work for people who feel appreciated. And on top of that if you own a company that deals with the trucking industry isn’t it time we start to appreciate all the people behind that which drives America?

 

All it takes is teaching your company crew how they can improve physical and mental well-being right from the driver’s seat and desk in just a few minutes. And you, the company owner gets to reap the benefits of a happy and healthy functioning workplace. 

 

Teaching things like simple yogic breathing practices, easy yoga stretches, and short meditations can become a game-changer in the long run.   

  • From burning out to breathing exercises 
  • From stressed out to stretching out 
  • From medication to meditation. 

 

Mother Trucker Yoga’s Employee Stress to Workplace Success Seminars and Workshops help your company vitals stay above sea level. 

 

For more information on our corporate Yoga, set up a time to chat with Hope here.

10 Tips for a Functional Body

10 Tips for a Functional Body

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Did you know that there are over 7 million truck drivers on our roads? Sadly, truckers are one of the unhealthiest populations in our country. The long work hours, little to no time to rest or stretch throughout the day, and the obvious requirement of sitting for long hours on end do not help matters much. These forces work against drivers maintaining a functional body, but it doesn’t have to be that way.

Yoga has been around for nearly 5,000 years. Yoga is comprised of different poses that help different parts of the body. Most people start to incorporate yoga, or other mindful movements, into their daily routine in order to benefit themselves both mentally and physically. 

It isn’t a secret that life on the road as a trucker isn’t easy. Deadlines quickly become the priority and your health and overall well-being takes a backseat. BUT you don’t need a gym or a yoga studio to stay healthy. There are many things that you can do to help keep your body functional and healthy while on the road. 

Here are 4 changes you can start to make today to start living life on the healthier side of the highway. Get a functional body in no time!

 

  1. Do Something While You Are Driving!

    Now please don’t take this the wrong way. Safety should ALWAYS be your #1 priority. However, if you can multitask while driving I encourage you to do it. Get the most out of the time you have by utilizing hand weights, resistance bands or mindful breathing exercises while driving. Better yet, tune into Mother Trucker Yoga’s Yoga in Seat Guided Audio that guides you through simple exercises to help keep your body and mind limber, happy and healthy while on the road.

  2. Move

    How many trucks have ever considered yoga? Probably not many. It’s ok–believe it or not, I’m not shocked. However, yoga is for everyone–truckers included. Truck drivers sit all day, have limited movement opportunities, incur broken sleep patterns, and have added stressors that continually take a toll on their bodies. There are also limited resources available to them to make the changes they know they need to make. Incorporating yoga movements will help you to increase wholeness and wellness. If you are looking for a starting point, the Mother Trucker Yoga Online Studio only costs $7.99/month and you will receive professional, inspiring, functionally-safe classes accessible wherever you go. 

  3. Shed Your Shoes

    After a long day on the road, take off your shoes! Our bodies are like rubber bands; the tighter a rubber band gets on one end, the more it will pull on the other end. If our fascia becomes stiff, the more we feel that sticky stiffness in our bodies. So what I’m saying is: if your hips are tight, your feet will react, and if your feet are tight, your hips will react. Get the point? So in the end, shed those shoes! And if you suffer from foot pain, know that pain relief is not far.

  4. Strengthen Your Core

    Your core muscles to help support you in everything that you do. Strengthening your core helps to improve your posture, decreases lower back pain, and improves your overall stability and posture. As the creator of the Core Functional Fitness Program, I have over a decade of experience teaching and practicing functionally fit exercise. 

 

Making these small changes today will lead to a lifetime of benefits, both physically and mentally. Don’t waste any more time–start today and work on your functional body!

 

Here are some other great resources to help you get started:

Smart Ass Core 20 Minute Workout Video

Attention Truckers: Step It Up with Interval Walking

Pelvic Tilts: Best Move for Truckers with Back Pain

7 Little Changes Drivers Can Make To Improve Their Health

4 Tips to Start Eating Healthy for Truck Drivers Mother Trucker Yoga Blog

4 Tips To Start Eating Healthy Today

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Eating healthy in today’s world seems to be similar to solving a complicated murder mystery with multiple conflicting witnesses.

The people over here say this.

The people over there say that.

The people up in front are saying no to both the above and claiming that simply thinking good thoughts about your food is good enough. (Insert humor here)

I like to think I am a simple person in that the more someone makes something complicated, the more I actually don’t want to follow their advice. Have you ever been there?

Coming from an eating disorder food was a HUGE DEAL. I mean we kinda need it to survive, it’s fuel, and we shouldn’t feel guilty for enjoying it. HOWEVER…too much of a good thing truly is too much of a good thing.

Today I want to encourage you, no matter where you are, to start small. Let’s not go and try to move the biggest most HUGE-NORMOUS moutnain in front of you today. Were just yesterday you were not even prepared to pack a bag for the big climb.

Instead, how about we take this one step at a time. Build momentum and ride the wave of little successes turning into big ones.

Here are my 4 Tips to Start Eating Healthy Today:

  1. S-L-O-W D-O-W-N. Yes, you heard me, just slow down. Studies show that your eating pace DOES play tribute to how much weight you will put on. Fast eaters are 115% more likely to be obese than slow eaters. – YIKES!
  2. Drink More Water. You have heard this 9 million, 700 thousand, 41 times already. But if you still aren’t drinking your adequate supply then it might be time to consider this to be the mountain to climb. People who consume adequate water each day consume 200 less calories per day than those who don’t. And you didn’t even have to “diet” to do that. Score! Not to mention that those who drink more water tend to burn more calories per day than those who don’t.
  3. Try At Least One New Healthy Recipe…each time you hit the road with your next haul. Yes, there is a little bit of preparation involved. But when you have some skin in the game you are more likely to follow through. Living on the road is complicated at times, but with a little preparation- YOU CAN DO THIS. We often choose unhealthy foods when we feel frustrated, lonely, and in a pinch. Diffuse the situation before it happens, and drive prepared. If you haven’t yet, try the InstaCart App and have groceries delivered to you even at the truck stop!
  4. Eat Your Greens First. Did you know that eating greens before your carbs has been shown to have a positive affect on your blood sugar levels? You can take that information right to your plate. Eating your greens is one simple step on the eating healthy train we all can take together.

I want to encourage you to not let your mind over complicate this. Weight-loss may be your goal. But you didn’t get to where you were overnight. This was a process that likely took years. So be kind to yourself and let’s create new habits that will last you the rest of your life. Truck driver or not, the food isn’t the problem, it’s our relationship with it. Let’s change how we look at food. Buy food. Prepare food. And put food into our bodies.

Mother Trucker Yoga believes in small simple changes. Those changes when done correctly can and will make a huge impact on the rest of your life. Mainly because you will be doing them for the rest of your life. Let your relationship with food be no different. Eating healthy does not need to be complicated. Make sure you aren’t the one complicating it.