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World Suicide Prevention Day: 6 Strategies to Improve Driver Mental Wellness

Everyone talks about mental health, and unfortunately, the term “mental health” has a more negative connotation than positive. After talking with dozens of people from various backgrounds, most felt the time “mental health” felt there was something wrong with you, and therefore, you need to take care of your mental health. 

How did we get to this place? This place where we are looking for solutions, answers, and strategies for aspects of our health only when we are in a state of turmoil, anguish, or pain? 

I used to feel embarrassed to tell others that I had “mental health” like a disease. And if I dare mention I need mental health help, I would be mortified of the other person’s response. 

A few years back, I began to change my conversation around mental health. And since the term “mental health” has the stigma of being broken and therefore needing help. I decided to change the term of mental care to mental wellness. 

Mental Wellness is the state in which one makes the state of the mind, thoughts, emotions, and behaviors a priority. Whereas the actions were taken are both proactive and reactive, but really, as a means of a simple lifestyle integration. 

Today is Suicide Prevention Day. It’s kind of a bit strange to have a day focused on this when right next to it is National Hot Dog Day, Love Your Dog Day, and Grandparents Day. But I suppose a day is better than nothing. 

As someone who has stood face to face with suicide more than once, to me, suicide is a feeling of last resort, that all hope is lost, and any other actions taken will not be successful. I believe people are driven to suicide by many factors, and the why is not for argument’s sake, but from my own experience, I reflect on the what and the how. How did I get to that place, and what could have helped or been different? 

To anyone out there that is struggling with their mental wellness, I want you to know that you are not alone. 

I also want you to know that I see you and hear you. The words you don’t speak. The side of yourself you do not show. I see you. 

And instead of posting a suicide prevention hotline number on our blog, I thought it would be more helpful to share some of the mental wellness strategies I have used over the years. And when it comes to truck driver health issues, mental wellness should be a priority. 

6 Things To Improve Mental Wellness and Aid In Suicide Prevention

#1. Believe you are worth it. 

Or at least say it to yourself until you do. For years I didn’t, and I recognize that this was a learned behavior, a lie I was telling myself based on what I saw someone in my own life do over and over again. If you have breath in your body, then there is still a purpose for you. 

This tiny spark inside me kept telling me don’t lose hope. It was quiet and almost impossible to hear or see among the thoughts of self-destruction, self-hate, and sadness. But it was there. Today look in the mirror and tell yourself you are worth it. Despite what the mind says back, fight that other self (I called it my addictive mind) and say it anyway. When it comes to truck driver health, as a driver, you may already feel isolated and alone and that makes it even easier to allow your mind to spiral. Speak positively about yourself every day. 

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#2. Healthy Expression. 

It is easy for an outsider to tell someone depressed, suicidal, or lost hope to seek help. But the paralyzing effects of negative, depressive, self-destructive thoughts are paralyzing. It can take all you have to get up out of bed and get a drink of water, let alone get dressed and go to work. So rather than suggesting you journal, practice yoga, deep breathe (check out our deep breathing meditation for drivers), meditate, or call a safe friend when you are in that moment. Do it when you are feeling good. You need to cultivate habits in those impossible moments and practice them in the more accessible ones by doing the actions. 

Because our thoughts become our emotions, and our actions become our outcomes, and the cycle continues. And before you know it, every day is the same.

Dr. Joe Dispenza says “that if you keep thinking in the past, you will keep creating the same life”. If you continue to allow your brain to only think about what has happened to you in your life up to this point, you will only get a repeat of what you have had in your life up to this point. That means the same thoughts, emotions, and actions on autopilot. Disrupt that cycle when you are having a good day so that you can do it on those not-so-good days too.

#3. Change the cycle of your day. 

Routine is good when it is good. But routine can also be a toxic habit that leads us down the same pathway we have been down repeatedly. By changing the cycle of your behaviors and routines, you can increase the chances of changing your thoughts, emotions, and now outcomes. 

Start small. Start with something small and easy like drinking a glass of water in the morning, and as you drink it, tell yourself this is healthy for me. Do that every day, and after 90 days, you will have completed 90 new behaviors and told yourself 90 times you are healthy. Do that for a year, and that’s 365 times you have engaged in healthy behaviors and 365 times you have told yourself you are healthy. It all adds up. 

#4. Surround Yourself With Wellness. 

I don’t mean to sit in the middle of a health food store and never leave. I mean, on those good days, make a list of people, places, and things you can do, go to see, listen to, watch, and have that make you feel good. At one point in my life, I found myself consumed with Joyce Meyer’s books. I read them all. I particularly loved the Battle Field of the Mind. I read them over and over. They gave me hope, strength and shifted my thoughts away from the unhealthy cycle and, even if just for a brief moment, into a more healthy one. 

What are you currently doing on social media? If you find yourself consumed with groups and pages where people complain, are angry, and breed negativity. It might be best you delete them immediately. The same goes for people in your life. Find groups, connections, and affiliations where you feel safe and breed a positive vibe, where if needed, you can express yourself and even ask for help. And if you ever find yourself reading a post like that, reach out. Don’t just comment with praying hands emoji or saying I’m here for you. Sometimes the action of half help can make it worse. Instead, reach out directly to them. Private message them and start a conversation, or even call them. You might just save someone’s life.  

What music boosts your mood? I know how tempting listening to the downward spiral number one hit songs where singers share about their pain, hurt, and destruction. But don’t go there. You are only reconfirming how you feel and not allowing yourself to get out of it. What makes you feel good? Surround yourself with it. 

#5 Do It Anyways.

Some things make us feel good AFTER we do them. But getting ourselves to do them is often the problem. The key is not to think and do it. I love how I feel when I do my hair. I also love how I feel when I exercise and go for a walk every day. But the moment I give myself time to think about it, the weight of the world has now seeped in and taken over. So don’t think. And the momentum you feel and receive from the boost in endorphins afterward is the moment that will keep you coming back for more. 

#6 Know when it’s time for more.

I got to the point where I felt there was no hope for me. And although I was not in a place where suicide was on the docket anymore, I felt hopeless, empty, and lost. Physically I felt like I was going to vomit thinking about what I was about to do, but the alternative of living this way any longer outweighed what I was about to do. The day I spoke these three words to someone I trusted, I felt a relief I had never felt before. “I need help.” I had no idea what that helped looked like at that moment, but my ego had finally broken its last piece, and I no longer cared about anything other than not feeling this way. 

Who can you reach out to today? Who is safe? That person didn’t have all the answers that day and what came next was scary too (lots of new things), but nothing is as frightening as where I had already been. I had already experienced hell, so what could be worse? 

I want you to know that there is hope, help, and your mental wellness is a priority. And suicide does not have to be your only solution. Taking care of your mind, thoughts, and emotions is essential and trumps any other tasks you have in your life. Every effort you make is worthy, impactful, and shows you still see that spark at the end of the tunnel. You are worth it. Your mental wellness matters!

Suicide Prevention day mother trucker yoga blog

Easy to Pack Healthy Snacks for Truck Drivers

Healthy snacks for truck drivers that are easy to pack!

Packing your own travel snacks as a driver can be a challenge when it comes to things like storage space, food spoilage, and not to mention where to replace the yummy delicious snacks you have eaten and now need more.

But the good news is, as a truck driver, healthy trucker food doesn’t have to be complicated to find, pack and eat. Everyone else may be telling you you have to cook elaborate meals on the truck to “eat healthy over the road,” but I’m telling you that you can eat healthy in small bites, and even those small snacks count!

Why pack healthy snacks?

Packing healthy snacks can and will help you resist the temptation to buy those unhealthy, greasy, sugary foods at the truck stop that are starting back at you when you walk in. And truth be told, those foods are not going away anytime soon. But that doesn’t mean you have to buy them every time you walk in.

Part of the challenge is many drivers and travelers walk into the truckstop hungry, better yet, hangry, and then make decisions they would otherwise have more self-control from.

You can do this. And the key to avoiding the junk food trap is to have healthy trucker food on your truck ready when you need them. Healthy snacks for truck drivers to pack won’t take a lot of time or even prep when you know what you are looking for.

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Ideas for Healthy Snacks for Truck Drivers and Travelers

Nuts & Seeds

Nuts, unsalted, or low salted nuts. Look for almonds, pistachios, walnuts, hazelnuts, or mixed nuts. Oh, and I love an occasional bag of edamame, crunchy and so good. Yes, there are a few extra packages to throw away, but if you struggle with portion control, consider buying the snack size or travel size bags of nuts or pre-bag your nuts at home before heading out on the road. Rule of thumb an ounce or 28 grams of nuts per day. That’s about as much as what fits in the palm of your hand. And they can be a mixture of nuts or a handful of one kind, like almonds. Add a small dose of dried fruit (small because dried fruit is high in sugar) for a sweet, nutty mixture.

And if you haven’t yet ventured into the wonderful world of seeds I want to encourage you to do so. Seeds like pumpkin, sesame, sunflower, and even apricot are packed with minerals (such as magnesium, potassium, calcium, plant iron, and zinc),
vitamins B1, B2, B3, and vitamin E, and protein, healthy fats, and fiber.

Trail Mix

Now mix your seeds, nuts, and a small handful of dried fruit along with some yummy dark chocolate chips and you have yourself a yummy heart-healthy snack! Don’t forget to bag your mix-up into individual baggies before you get hungry because too much of anything is too much.

Fresh Fruit

Fresh fruit is a great travel snack idea for any driver. Although it doesn’t keep for very long, your body will thank you for the delicious fuel in the time you have. Consider fruits like oranges (large oranges, cuties, or tangerines), grapefruits, apples, plums, bananas, but eat them before they go brown because, in brown bananas, the resistant starch has almost completely transformed into simple sugars. When you eat a brown banana, your blood sugar spikes more quickly than a green one, which means it has a higher glycemic index. Have a designated basket or container to store this fruit in so it doesn’t get bruised. Consider 2-3 servings of fruit per day, and fruit is best eaten on an empty stomach.

Chips Popcorn or Pretzels?

If you require a crunchy snack and are thinking pretzels are better, you might want to think again. Potato chips have a nutritional advantage over pretzels when it comes to sodium content. And potato chips and popcorn are not only lower in salt than pretzels, but they also contain more potassium than pretzels. These snacks are a perfect example of never judge a book by its cover. Studies have shown that eating salt triggers the release of dopamine, a chemical messenger that controls your brain’s pleasure center. Once your brain gets that first reward hit, it starts craving more. This is why you can’t stop when the big back is open for business.

Consider the following:

Look for pretzels that are sprouted or made from ancient grains. There are even pretzels made out of sweet potatoes and cauliflower and taste pretty dang good.

Look for popcorn that is low salt (sea salt) and does not have extra flavoring put onto it, those are often loaded with additives and excitotoxins, which keep your body wanting more, and you can’t figure out why. I love Skinny Pop when I’m on the go, and best of all, most truck stops carry this brand. Just remember not to eat the entire bag in one sitting.

Look for chips that are low sodium, and there are even some amazing brands that now make grain-free chips that, in my opinion, are better than grain-based chips like Siete tortilla chips, or bare sea salt carrot chips, chips made from cauliflower, and of course sweet potatoes and root vegetable chips.

Rice Cakes

I have been eating rice cakes since I was a little kid. My parents were tight on cash most of my growing up years, and my mom made rice cakes so much fun to eat. Rice cakes are low fat, low sodium, and the crunch you have been looking for. Try a rice cake, peanut butter (or almond butter), and homemade jam for a sweet treat. Add a slice of banana on top for a full-on crunchy dessert. Put a thin layer of mustard and then sliced avocado on top, and you have a simple lunch. Dunk them in your soup for an alternative to saltines.

Kale Chips

Still need that salty crunch, consider kale chips. You can make them at home with a dehydrator or in your oven or you can buy them for a quick salty delicious snack packed with kale is high in fiber, antioxidants, vitamin A and calcium, as well as B vitamins, vitamin C, and potassium. Kale chips keep well when kept in a sealed container so crunch away. Plus you can crumble them on top of a salad for extra added flavor and nutrition.

Jerky

Jerky is rich in protein and a great travel snack, even a quick on-the-go meal when you don’t need to bulk up on calories. But beware most jerky brands are loaded with sugar and sodium. And you can get jerky of all kinds: beef, bison, venison (in Wisconsin we love making our own), chicken, turkey, and my personal favorite salmon! The best part is jerky is an easy to pack healthy snack for truck driver that you can get just about anywhere. Just remember to read the label and added ingredients that might be snuck in.

Granola or Oatmeal

Making your own granola is super simple, but if you don’t have time and want a crunch of a bit of sweet, granola is a great grab for a snack on the go. But when buying granola consider the following: look for NON-GMO verified brands and if possible organic. Because remember you are eating whatever has been sprayed on those oats, and more brands are going NON-GMO. And when you flip the bag over check the added sugar content, look at the amount of fat per serving. And most importantly, look at the ingredients being used. Many have hidden colors or flavor additives, as well as unhealthy oils.

And when it comes to oatmeal, consider overnight oats or steel-cut oats versus instant oats. You can easily use your RoadPro crockpot to cook them while you drive. Oatmeal is heart healthy trucker food and if I had to choose sugary cereal or a greasy fast food breakfast sandwich I’d choose oatmeal.

 

Protein Balls VS Protein Bars

Often times truckers and travelers talk to me about protein bars as their go-to while traveling and I do eat them, but they should be eaten sparingly and not used to regularly replace real food. When choosing a protein bar read the ingredients, many are made with soy, laced with excitotoxins (additives, artificial colors, and flavors), and can be loaded with sugar. And remember protein bulks, and when you fill up on protein yes it will help keep you full longer, but a high intake of protein does require you to be active because protein builds muscle. And you are oftentimes better off with a piece of fruit and a handful of nuts. But here are a few of my favorite brands.

These are all easy to pack snacks for truck drivers and don’t be overwhelmed, the first step is to just choose one to buy and incorporate into your next trip. And don’t forget to make sure you get in your water each day and get enough sleep and movement, and of course, don’t forget to eat REAL FOOD. If you aren’t sure where to start join our Mother Trucker Yoga Family.

The next time you are wondering what to pack, remember Mother Trucker Yoga’s favorite snacks!

Are you a part of the Mother Trucker Yoga Family yet?

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4 Things Your Trucking Corporate Wellness Program Needs to Have

Corporate wellness is not only essential for the trucking industry, it’s what can help change it for the better!

Without truck drivers, where would our economy be? And those drivers need well-maintained trucks to get where they need to go. But what about well-maintained drivers?

Does your company offer a quality trucking corporate wellness program that you and your fellow drivers can actually use in your everyday life?

After nearly 20 years of working with people just like you with mental health, physical health, and lifestyle improvements, I’ve learned the right strategies you need to improve your life, not just your fitness regimen. There are so many programs out there, but how do you know what your company needs? How do you know what is right for your drivers? And even more importantly, how do you know once you invest what your drivers are actually doing?

4 Things Your Trucking Corporate Wellness Program Needs to Have:

Moves that make sense.

Most fitness and wellness programs focus on strength building. But as you age, you lose 10% of your flexibility every decade, and when you aren’t moving your body, all the systems in your body aren’t flowing.

The content you are providing should be focusing on: lifestyle movements and enhancements, driver-focused movements, mini exercise sequences, and full-on workout programs. That way, everyone can get their needs met, and there is a track to continue moving forward.

You need a program that does more than strength training. You need a program that focuses on not just flexibility but mobility. Not just strength but stability. It would be best if you had them all. And that means you need more than just a resistance band or a set of hand weights. You need a program that looks at movement as an opportunity to improve your lifestyle, not just exercise more. And breaks them down into bite-size pieces that make sense for your driver for the long haul. As your trucking fitness company we strive to meet your drivers needs and yours as the owner as well.

 

Tracking & Reporting 

You can have the best driver wellness program (corporate wellness) available for your drivers, but without the proper tracking and reporting, how do you really know who is using it and if it’s working? When you have tracking that marks usage, login, and things like quizzes, checkpoints, and opportunities for drivers to show you they are applying what they are learning, you have healthier drivers and a program that works. Plus, that means you have data to provide to your insurance provider for discounts and kickbacks.

4 Things Your Trucking Corporate Wellness Program Needs to Have: Reporting Mother Trucker Yoga

Community 

How is it that the drivers communicate with other drivers? How do they get their questions answered? You want to make sure the program you implement offers a community. Corporate wellness isn’t anything new across industries, but many approaches like traditional fitness or traditional coaching. And you also need a space for the participants (drivers) to connect with their peers who want the same thing. It doesn’t need to be fancy, but it should be a place where drivers can ask questions, share their experiences and get feedback. One-on-one coaching is good for some. But when you are working with drivers by the hundreds, why not allow those drivers to learn from each other, because if they have a question, dozens of others might too.

 

Certificates of Completion

Providing drivers with a certificate of completion that has met the standard for health and safety is essential. If your driver gets into an accident, they should have the appropriate paperwork showing they are doing all they can to improve their health. I learned a lot by applying, owning, and operating a state-approved vocational school for the state of Wisconsin, teaching yoga for more than nine years. After 20 years of training, certifying, and instructing both teachers of fitness and wellness and their students, I have learned a thing or two about what should be included and what works and what doesn’t work. It’s critical to not only track what you offer your clients and drivers, but they need to be able to track and be rewarded for it too.

 

To learn more about Mother Trucker Yoga’s Driver Wellness Program and Corporate opportunities,  and how Mother Trucker Yoga can become your trucking fitness company, visit our page for details, watch a short video, and book a call!

 

 

 

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.

stiff mother trucker pain relief cream

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, 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; it’s about a safe community where drivers don’t feel intimidated or embarrassed about taking care of their health.

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, 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, it’s about offering a safe community where drivers don’t feel intimidated or embarrassed for taking care of their health from addiction and medically assisted detox program to their feelings of loneliness and isolation.

Spiritual Wellness

This is not about religion but more so about guiding your employees toward finding purpose in their life. Engaging in practices that promote relaxation and 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. Having something to chew on and reflect on while driving can create new conversations, ideas, and 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

Drivers: 4 Strategies to Eating More Fresh Produce

Summer Time means a lot of things to a lot of people. It’s everywhere. There are farmers’ markets, and food stands around here in Wisconsin. Two weeks ago, I was in Georgia, and we bought the most delicious Georgia peaches from a local produce stand- delicious! But one fantastic thing about summertime is the availability of fresh produce. 

Often we allow the lack of ability to get to the grocery store to paralyze us into thinking we can’t find fresh, healthy foods. And that isn’t true. As a driver, you may have a few more bumps along the way, but there is a way!

Whether you are at home with family cooking in your kitchen or on your grill, or you are on the road in search of a bite to eat, or you have everything you need right on your truck. You can add a bit more freshness into your summertime foods!

4 Strategies to Eating More Fresh Produce During the Summertime

ADD MORE VEGGIES INTO YOUR DIET THAT ARE TRAVEL-FRIENDLY. 

I like adding avocado to my sandwiches, salads and don’t forget about eating them like a boat. Add sliced carrots, some onion flakes, garlic powder, and a scoop of hummus. YUM! Or the next time you’re cooking fish, meat, or poultry at home or over the road, don’t forget your Road Pro Lunch Box (Portable Stove). Try this: sauté some peppers, onion, garlic, even some thinly sliced potatoes and tomatoes to serve as the topping. Add a little extra virgin olive oil to your Lunch Box and throw everything inside to cook! When you bulk up a meal with veggies, you add volume without excess calories and unwanted, unhealthy fats. Plus, veggies are great for digestion and elimination, so you feel better. Want more ideas for getting all your veggies? Join our community on Facebook – Accelerate Your Health with Mother Trucker Yoga, where we have fantastic drivers sharing amazing recipes they 100% prepare on the truck! 

DRESS UP YOUR SALAD. 

Not all salads are healthy, so just because you see a clear package of lettuce with toppings at the truck stop or an option for a salad at a restaurant, STOP and take a closer look. Look for salads with romaine lettuce, spinach, collard greens, or leafy greens like arugula or mixed greens instead of ice burg lettuce. Ice burg lettuce has no nutritional value and does not digest as you think a “lettuce” should. If possible, find a better bed of greens. Once you pick your leafy greens, look at what’s on top. Steer clear of salads loaded with cheese and processed ham, fried foods on top, or unhealthy dressings loaded with unnecessary fats. Try to find or make a salad with a variety of greens, which offer disease-fighting nutrients. And for your protein pick, choose lean protein like fish (not fried), beans, legumes, quinoa, grilled chicken, or a bunless burger on top when in need.

Driver 4 Strategies to eating more fresh produce mother trucker yoga blog

PREP BEFORE YOU HEAD OUT. 

There are many benefits to eating at home, but for a truck driver, that is not always an option available, sometimes for weeks, even months at a time. So, first of all, don’t step into the healthy eating arena with a mindset that “it can’t be done.” Because if you think it can’t, you won’t find a way. What can you prep before you head out? What can you pack for the trip, even if it only lasts you a few days or a few weeks? Try loading up things like dried veggies (I love dried pea pods and wasabi peas that you can often find right in the produce section. Veggies like onions travel well and are a great natural blood cleaner, keeping you healthy. 

If you have a frig or cooler, consider root vegetables as they often keep longer, like carrots, parsnips, radishes, and kohlrabi (which will be in season late summer early fall). All these veggies are crunchy and delicious. Add a little salt or eat with salsa; kohlrabi is a perfect alternative snack to a bag of chips. 

Alternative for Your Sandwich Bread

And for a great bread alternative, consider rice paper wraps. And when you are trying to make sure you are eating fresh produce more regularly I love this alternative! All you need is a little water to soften them, and you can wrap just about anything inside for a yummy healthy sandwich alternative. Please read our blog on how to make a rice paper wrap on the go.

When you mix in your ride-along foods with a bought meal, it can boost nutrition and help you feel better. They may not last for months, but even just a few good meals are better than none. 

rice wraps drivers 4 strategies to eat more fresh produce mother trucker yoga blog

DON’T FORGET THE FRUIT. 

Summer is a great time for fresh fruit. Berries are always a huge hit; they tasted good and have a high antioxidant rating, and are low in sugar if you have diabetes. But berries aren’t the only thing that you can munch on for a sweet treat. Consider melons, cherries even grilled peaches as an alternative for cookies, cakes, and even ice cream. There is so much talk floating around, leaving people feeling scared to eat fruit because they contain sugar. Now be smart, and if you have a chronic illness or disease that requires watching your sugars, yes, fruits can spike them when not combined correctly; however, if I had to choose a Snickers bar, bottled fruit juice, piece of cake, or A PIECE OF FRESH FRUIT. I’d 100% choose the fruit—Medical News Today’s list of 12 fruits and their nutritional components. 

In Conclusion

No matter what you choose to eat, if you are living a sedentary lifestyle, you aren’t moving your body throughout the day, there is going to be a stagnation in your body, and that stagnation is what leads to disease, not a piece of fruit. So enjoy summertime, enjoy fresh foods, and get out and move. 

STIFF Mother Trucker Marc Springer

 

How To Move More When You Sit All Day!

When you spend time at a desk or behind the wheel of a truck all day, it gets much harder for you to want to move and exercise. Sitting all day can be a pain in the back (literally), however, as the pressure on your backbone and bottom can cause pain in the legs and cause you to slump. Sitting for long periods of time can also lead to long-term health problems, including anxiety, depression, diabetes, and weight gain.

how to move more when you sit all day mother trucker yoga blog

When you increase your daily movement, you can reduce the risks of any of the issues that long-term sitting can cause. A sedentary lifestyle is actually pretty hard to maintain because your body wants to move. Perhaps on your down days, you can start bulking up at the gym – and you can learn all about that here. When it’s time to be at home again, you can start adding in some more movement. Increasing your daily movement may be tough at first, but with these strategies, you can start getting moving! Incorporating trucking fitness into your day isn’t difficult when you break it down.

5 Ways to Increase Daily Movement:

Go for a walk.

Whether you are at a desk or not, you can get up and move around. Walk around the office, go out for lunch and walk the block a couple of times. If you’re a trucker, you can get out at rest stops and go for a walk to stretch your legs, too. Even if you are on long drives, you can schedule a walk for 20 minutes at a time each time you stop for something.

Stretch your body.

For each time you stop on your route, stretch your arms and legs. You need to make stretching a habit so that you build it into your routine every single day. A stretch doesn’t have to be a full yoga routine, but you do have to do what you can to make your body feel supple. 

Sit up straight.

When you are sitting for long periods, you need to train your body to remain upright. Slouching your shoulders and hunching over is awful for your spinal health, so make sure that you are sitting up straight. Putting some time into learning how to sit up can make a huge difference to your ability to move well and it stops you from being so stiff!

Move while you watch TV.

When your show is on, move your body. Run-on the spot, do some jumping jacks, and even do some strengthening exercises and stretches. All of these things are so beneficial for the body and it’s a good way to relax before bed. 

Make your movement consistent.

Park your truck or car far away from your destination and walk more. Use the stairs and not an elevator. Get off public transport early and walk the rest of the way. There are so many ways that you can be consistent with your movement and add it into your day, even when you are spending most of it sitting down or still.

 

Moving more has to be a part of your day – make it so!

Are you or your trucking company looking to take their truck driver fitness and truck driver wellness up a notch? Let Mother Trucker Yoga be your trucking fitness company and show you how with small simple changes you can feel better wherever you are.

We Are Your Trucking Fitness Company

Welcome to Mother Trucker Yoga, your trucking fitness company. Here at Mother Trucker Yoga®, we focus on small, simple changes that lead to the big results™. We are not interested in giving you another gym-based fitness program or fitness app for you to watch exercises and then do them for maybe a day, week, or month and then never do them again.

We focus on “fitting health and movement into your everyday life”. We are the first and only trucking fitness company that uses the lifestyle practices like mindfulness, breathing, and stress relief taught through yoga to help drivers in their health and wellness journey.

Our Mission at Mother Trucker Yoga

Mother Trucker Yoga® believes that you can feel better wherever you are with small, simple changes that will lead to big results. No matter your situation, no matter your environment.

Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031. Whether you are a truck driver, an Uber driver, a bus driver, an Amazon driver, someone who finds themselves behind the wheel for hours a day- we want to help you.

As your trucking fitness company, we want you to know that we understand. And just like you want a lifelong expert mechanic working on your truck, you definitely want the same when it comes to working on your body, mind, and health. For many, jumping on the health and fitness bandwagon is an afterthought. Meaning everyone else is talking about it, so we should too. But not at Mother Trucker Yoga.

For nearly 20 years, I have been deeply rooted in health, fitness, mindfulness, and movement.

Hope Zvara, CEO & Founder of Mother Trucker Yoga

why we are differnt MTY page

Our Method at Mother Trucker Yoga

Most people focus on the WHAT when trying to help others solve a problem. And when it comes to fitness and health, this is where people stop. And in turn, you never get the results you are looking for.

Here at Mother Trucker Yoga®, we help drivers just like you implement small, simple changes that will lead to big results by adding more movement into your day, every day. So rather than removing yourself from your day-to-go “workout” and only focusing on the what, we focus on the HOW, WHY, WHAT and WHEN. And it’s these small, simple changes, when implemented correctly, where drivers see the biggest changes.

We want to help you feel good again and show you the path to improving your health by moving more, and making small yet powerful changes. And when implemented correctly, you are looking at lasting results that you, your family, and your company can enjoy.

Find out about our Trucking Fitness Corporate Programs HERE

STIFF Mother Trucker Marc Springer

Strong Driver – Benefits to Strengthening Exercises

In our twenties, we typically feel invincible, like we can do anything and are unbreakable. Then in our thirties, we may feel a little wear and tear, but for the most part, we are at the peak of our lives. But by age forty, fifty, and sixty, the ability to carry loads of life the way we use to start to show signs of weakness both mentally and physically.

Having Strength means

  • Having strength does not mean we are the strongest person in the room. 
  • Having strength does not mean we can do 100 push-ups in a row. 
  • Having strength does not mean that we are working out 24/7. 

Being strong is an inner game just as much as it is an outer game, and the two often play off each other. As we age, life can often get busier; we have more responsibilities and more things pulling at our focus. They sacrifice exercise, movement, and mental wellness to meet those other needs’ demands for many. 

If you feel exhausted, mentally spent, short-tempered, distracted, lacking excitement for life, even showing signs of depression, you don’t need more rest; what you need is to feel strong again. 

Whether you are a truck driver, someone who sits at a computer all day, or on your feet doing every task known to man, when you don’t physically feel strong, it impacts how you feel mentally. Which in turn affects how you live your life.

“As a recovering addict and someone who has experienced the depths of depression firsthand; when you use your physical body in a way that helps you feel and build strength, it dramatically impacts your mental strength and state of mind as well. It was yoga that gave me my first glimpse beyond high school gym class at what feeling strong tasted like. And every time I would strike a pose, do a Plank, or hold a Downward Facing-Dog for what felt like 5 minutes, even though I was shaking, it was mentally building strength just as much as it was physically. I kept coming back to yoga. All the poses challenged my body in a way I had never been before; they looked easy but took such a tremendous amount of physical and mental strength. It taught me how to shift my mind away from the weight of the world and into the moment and task at hand. I felt strong. Many think yoga is just stretching or meditating. Still, yoga is a total body experience that many do not fully understand until they participate in the first, second, and even tenth time.” 

But why build strength? 

Why focus on exercises and movements that build muscle? As we age, we lose three to five percent of our muscle mass each decade after age thirty. But if you aren’t doing anything to maintain what you have, that number only grows, and your body loses muscle, that is. It’s a misconception that to build muscles; you need to lift heavy weights. Research has proven that after age thirty, switching to lighter weights or focusing on resistance training has a more powerful impact on your physical body and decreases the chances of getting injured. So for all my friends out there who are worried about that bum shoulder or aching hip or back, lighten up. There are more ways than heavyweights to build your strength back up. 

Don’t forget the impact of feeling physically strong has back on your mental state. Even if the weight feels heavy or the Plank feels shaky, the effect it has on your brain, thoughts, feelings, and outlook on life is nothing short of transformative. Working out regularly for just 20 minutes can boost long-term memory by 10%. It also improves cognitive function by increasing blood flow to the brain and slows down dementia.

What are Strength Training/Exercises?

Strength training, typically known as weight or resistance training, is an anaerobic exercise that includes the breakdown of glucose (sugar) for energy without oxygen.  Strength training plans to assemble and keep up muscle tissue using bodyweight or external obstruction, for example, free-loads, weight machines, or resistance training. Weight training can be utilized to reinforce and build up significant muscles, like the legs, back, glutes, chest, shoulders, arms, and midsection. These muscles are all needed in daily tasks and help reduce pain. Stretching allows our body to release tightness, pulling, and snags in our tissues that could be causing pain and discomfort. But building strength also allows us to reduce pain and discomfort by ensuring the muscles in our body supporting us are at peak performance and up for the job. 

Benefits

I believe taking care of your body is about balance. Not that fancy balance where life is a walk in the park talk. But balance where you give your body a little bit of everything. A few stretches, a dash of cardio-like walking, or even stepping up and down off your step while you are parked all counts. But let’s not forget the need to build and maintain your strength. 

When we focus on building up strength and toning our muscles we:

  • Make the muscles of the whole body stronger.
  • Stimulate bone growth.
  • Lower blood sugar level
  • Help in maintain weight.
  • Improve posture and balance.
  • Reduce mental fatigue.
  • Improve memory.
  • Improve oxygen to the brain through more regular breathing.

 Exercises to Build Strength

There are many ways to build up strength no matter what age you are, and when you live over the road as a truck driver, you often have to use what you have. Not every driver has time, means, or ability to pull over and park near Planet Fitness or have a total weight or gym set up in their truck. Many carrying around dumbbells or fancy equipment is not first on their necessity list when packing their vehicle for their next trip.

Planks and Push-Ups on the step of your truck.

Throw on a pair of gloves and use your truck steps or your frame steps on your trailer to set your body up for these quick moves.

Your body weight is an excellent way to maintain strength and it up as well. Plus, moves like this require no extra equipment to travel with, but if you have the equipment, make sure you have a secure toolbox to store it in your truck.

Plank on the truck Mother Trucker yoga

 

 

 

Bicep Curls, Tricep Extensions, and Shoulder Overhead Presses.

You don’t need a zillion moves, just a few good ones to keep you moving strong. If you are traveling and tight on space, swap out an actual hand-weight for two wrenches, water jugs, or something heavy inside your truck. No one said fancy is necessary. 

Try to do ten reps of each move one to three times a day. With all that sitting at the wheel, posture and upper body strength and tone can begin to fade. Ensure you have a supportive seat and your steering wheel at the proper height not to cause shoulder or neck pain. But when you aren’t driving, you snuck in a few quick strength-building moves that you can do anywhere in under five minutes. 

Bicep curls weights mother truckeryoga blog

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance Band Training.

There are all sorts of fancy resistance band kits available for purchase, but you don’t need any of them. All you need is a six to eight-foot physical therapy grade resistance band, a door loop, and a loop band to get the job done. I love resistance bands because they are easy to travel with and fit into a purse, bag, or door cubby. Resistance band training is fantastic for building up joint health and maintaining lean muscle mass. As we age, it’s my number one choice for strength training next to body weight. 

Next time you are at the truck stop, thread your resistance band through the door loop, close the door, grab each side, and pull down. Get creative, try using one arm and pull, or create a combo and as you pull on the resistance band, add a squat. You can quickly build hip and leg strength with a loop band by placing it around your ankles and walking ten paces forward and back or doing a lap around your truck. Adding in resistance band work a few times a week, even just five minutes, you will notice a difference in posture, strength, and a reduction in joint pain. 

resistance band training mother trucker yoga blog

 

 

 

 

 

 

 

No matter what type of strength training you choose to incorporate into your day as a driver, the most important thing is that you add it in. Paying attention to your physical strength and feeding your physical body what it needs will also benefit how you feel mentally. If you want to improve your mental wellness and mental strength, consider adding a few moves to build your physical strength first. Before you know it, your mind and body will feel like they are twenty again but with the wisdom of a forty, fifty, or sixty-year-old. 

Happy Moving!

Mother Trucker Yoga on PBS this Fall

Mother Trucker Yoga’s CEO and owner Hope Zvara is making her mark this fall on the PBS show Start Up this fall.

Hope Zvara is a former yoga studio owner and yoga teacher trainer from Hartford, Wisconsin, whose mission is to help 1 million drivers move towards healthier, more active lives by 2031 with small, simple changes that lead to big results so that you can feel better wherever you are.

PBS Start Up Mother Trucker Yoga

>>This isn’t just an idea.

>>This isn’t just a bunch of gym-style exercises.

>>This isn’t just a business.

This is a mission, a lifestyle, to change how the men and women in trucking breathe, move and live within the industry.

I am not a trucker; I never claim to be, but I grew up around hard-working blue-collar men and women, and although my husband holds a CDL, he drives heavy equipment, not over the road.

There is a gap between what most Americans get and what is offered when it comes to a traditional job, and then there is trucking. I want to bridge the gap and help these amazing men and women have their trucking lifestyle, their career, and have their health. You can have all three.

Hope Why Trucking? 

I found trucking by fate. I was looking to step out of the yoga world as I thought I didn’t really fit in there but didn’t know where that next place was. Then by chance, I met my former business partner, and the next thing I know, we are starting a company for truckers called Mother Trucker Yoga.

“Because this is where I belong. If you want to learn how to dive a truck, ask a truck driver. But if you want to learn how to move more in your everyday life, live healthier as a driver, that is where I come in. Time and time again, I have seen what I do work for drivers, and I believe that is because of how I deliver it. Anyone can memorize exercises in a book and either post a picture of them or make a video. It’s an entirely different experience when you experience the why, how’s, and when’s to movements, healthy choices, and strategies. I know this first hand because this was my experience in fitness, health, and yoga for years. And when I noticed this, I decided I would change this for myself and those I taught.”

Hope Zvara Mother Trucker Yoga PBS Start Up Show

What shows on PBS?

The show is called Start-Up. They are in their 9th season and showcase unique, interesting start-up businesses and what it takes to go from zero to hero in their industry.

When will Mother Trucker Yoga be on Start-Up?

Mother Trucker Yoga will be on Start-Up on PBS sometime this fall between September and January 2022.

You can watch previous episodes at PBS.org

Who is the show for?

Everyone, this is a family show focusing on unique niche start-ups who are making a wave in their industry. During the show, Hope shares her journey to Mother Trucker Yoga, both personally and professionally. The highs and lows of running a business, what she wishes she would have done, and the advice she wants every new business owner to have. You don’t want to miss her episode.

PBS Start up Mother Trucker Yoga Story

How do you get in touch with Hope?

You can get in touch with Hope via email at hope (at) mothertruckeryoga.com. 

If you are looking to have hope speak at your event, conference, company, or on your podcast or show, you can reach out via email or fill out the form HERE.