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Common Issues From Sitting In A Truck All Day And How To Fix Them Mother Trucker yoga Blog May 3 2021

Common Issues From Sitting In A Truck All Day And How To Fix Them

Common Issues From Sitting In A Truck All Day And How To Fix Them

When you are on the road all the time, you are at increased risk for certain medical conditions. Of course, not every trucker is going to experience the same things, but there are some common themes running through the industry when it comes to health due to all the sitting that has to be done. In this article, we are going to be talking about some of the common issues that truckers face from sitting in their trucks all day, and some of the things that you can do to fix them. If you would like to find out more about this topic, keep reading down below.

Common Issues From Sitting In A Truck All Day And How To Fix Them Mother Trucker yoga Blog

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Sore Back And Neck

 

The first thing that you are more likely to experience is a sore neck and back. Seeing as you are not using the muscles in your back and you are holding your neck up all the time, it’s no wonder that it begins to hurt. This is a problem because there’s not much you can do to avoid this other than to stop every so often and take a short walk, or lay down over your seats for ten minutes. Give your neck a break, and let your back muscles stretch in order to keep them in good condition.

 

If the issue persists, then you should see a chiropractor. They might be able to do something to help you, such as give you small exercises to complete, or you never know what!

 

Obesity

 

Another huge problem is obesity. When you are on the road a lot, you’re not getting the exercise that you need, you’re probably eating fast food more often than not, so really obesity is to be expected. Even though this is the case, it doesn’t make it okay and you need to avoid this at all costs. We recommend that you try taking some food with you for your meal while you are out. If you are going to be on a long trip and you can’t take that much food with you, then at least try to pick some of the healthier options when you take a break.

 

Swelling In Your Legs

 

When you sit down for so long, your legs become more likely to swell. If you’re not using your legs other than the slight movements, you are at risk of deep vein thrombosis as well which is not a pleasant condition. There are a few things that we can suggest here such as drinking enough water while you are on your drive, managing the amount of salt that you eat on the drive and before, as well as doing feet and ankle exercises while you are stopped in traffic for example. When you can, get up and have a walk around outside to get your blood pumping and your legs moving, and this should help you avoid the issue.

 

We hope that you have found this article helpful, and now see some of the common issues that you can get when you sit in a truck all day. Not only that though, but hopefully now you see how you can fix these issues as well. We wish you the very best of luck, and hope that this has helped you!

Stay Healthy While on the Go with These 6 Top Tips for Truckers Mother Trucker Yoga Blog

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

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

 

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

Stay Healthy While on the go - mother trucker yoga blog

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

Eat Healthily

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

 

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

 

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

Exercise

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

 

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

 

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

 

Sleep

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

 

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

 

Engage Your Mind

 

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

 

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

 

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

 

Good-N-Tight 1 Minut Moves Blog Mother Trucker Yoga

4 Quick and Simple Exercises with the Good-N-Tight Ratchet Strap Tightening Handle 

4 Quick and Simple Exercises with the Good-N-Tight Ratchet Strap Tightening Handle 

When you are a truck driver, time is of the essence. And either you have a lot of time, or you have none. But there are moments throughout your day where you can sneak in a few quick moves to help you feel better, wherever you are with your Good-N-Tight Ratched Strap Tightening Handle handy. The Good-N-Tight is amazing when you don’t want to throw out your shoulder or back tieing down a load and gives you three times the leverage. And as my husband always says, “work smarter not harder”. This is one tool you definitely want to get and have handy anytime you need to use a ratchet strap.

But this blog isn’t about how to use this tool for securing your load. It’s about how to double down and use this tool to help you feel better, whenever you are with small simple moves you can do it anytime, anywhere. These four simple moves are perfect for those in-between moments when to help reduce stiffness, bring a little energy back into your body, stretch, and strengthen so you don’t throw your back out getting in and out of the truck (it happens).

Here are 4 Quick and Simple Moves You Can Do With The Good-N-Tight:

  • Good-N-Tight Oblique Side Bend 

This is a great move to help tone your waist and both stretch and strengthen your lower back, hips, and obliques. 

  • Step your feet wider than hips-width apart. 
  • Point your toes forward and square your hips.
  • With your Good-N-Tight in hand reach your arms up overhead. 
  • Relax your shoulders down and soften your front rib cage down as well. 
  • Take a deep breath in and gently slide your hips to the right as you lean your upper body and arms to the left. 
  • Press your arms straight and reach through the Good-N-Tight, like you were to stamp it on the wall next to you. 

VERSION 1:

  • Hold this for 5 breaths, and on the exhale come back to center and repeat the opposite side. 

VERSION 2:

  • Inhale press your hips to the right and tip your upper body and arms to the left. 
  • Exhale return to center, pulling your hips back first and your upper body to sit on top. 
  • Repeat the opposite side: Inhale to lean, exhale to return. 
  • 5-10 times on each side. 

Oblique Stretch Tightening Handle

  • Good-N-Tight Triceps Stretch 

This is a wonderful stretch to combat all that drive time opening your chest, toning your upper back, and releasing your shoulders. 

  • Standing tall grab the Good-N-Tight with your right hand and extend your arm up overhead. 
  • Bend your top elbow and tuck your hand behind your head, laying the Good-N-Tight down your spine. 
  • Roll the top tricep inward towards your head, turning your triceps to face forward (this may be difficult, especially if your shoulders are tight or bulky).
  • Tuck your left hand behind you to grab the bottom of the Good-N-Tight and work to roll your left shoulder open, feeling the shoulder blade press inward towards the spine. 
  • Stand even taller and breathe calmly for 5 to 10 breaths. 
  • Repeat the opposite side. 

Good-N-Tight 1 Minute Moves Tricep Stretch - Mother Trucker Yoga Blog

  • Good-N-Tight Chest Expander

Slouching, leaning, hunching, driving, and carrying often leave our body hunched forward and frozen in place. This quick move gives your body a break and counterposes all that rounding forward. Breathe easy and feel your chest, pecs, and shoulders open as your core gets a little wake-up call. 

Standing tall with your feet at a comfortable distance grab your Good-N-Tight.

Tuck your hands behind you and grab hold of either side of your new exercise equipment. 

Roll your shoulders in towards your spine as you drop them down away from your neck. 

Inhale drive your hips and pelvis forward as you pull your arms down and back. 

Gently look up and stretch! 

Hold this for 5 breaths, and repeat 3 to 5 times. 

Chest Expander Good-N-Tight Mother Trucker Yoga Blog

  • Good-N-Tight Calf Stretch 

Your calf is the hydraulic pump for your lower body to get blood flow back up the heart. Restricted calves inhibit the calf to do its job, making the heart have to work harder. Tight calves also cause knee and back pain. Let’s give the body some relief with a quick stretch! 

  • Place the Good-N-Tight on the ground.
  • Standing tall, place the ball of one foot up on the lip of your new exercise equipment, keeping your heel on the ground. 
  • Square your hips and slowly inch your free foot forward until you feel a stretch in your calf. 
  • Stand even taller and press down into your stretching heel as you hold the stretch for 5 to 10 breaths.
    Repeat the opposite side and do this stretch 1-3 times each day. 

Calf Stretch Good-N-Tight Mother Trucker Yoga BLog

Pushing yourself in a quick workout is important, but you should never allow yourself to just sit there because you think you need fancy equipment. Make sure you’re choosing quality over quantity. And look around your truck, what do you have laying around. What could be multi-purpose? And remember instead of thinking you need all sorts of crazy fitness in your life, think movement, where can I get more movement in? Along with your new Good-N-Tight moves get out and walk for an added boost to your body, mind, and spirit. Happy moving!

This blog post is in partnership with Bud and Tony’s Truck Parts! Bud and Tony are on a mission to give back to the trucking community and by teaming up with Mother Trucker Yoga, they are doing it, one move at a time. Check out more about Bud and Tony over on their site: www.BudAndTonysTruckParts.com

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TIps to get the best results from your yoga session Mother Trucker Yoga Blog

Tips to Get the Best Results From Your Yoga Session

Tips To Get The Best Results From Your Yoga Session

 

Yoga has been gaining popularity over the past decade because it provides a unique form of exercise and relaxation. Studies have also proven that it is a great workout that helps eliminate body aches and pains. The history of this workout style has also shown that yoga is more than exercise and can help you connect with your inner self. As studies have proved and practice has shown, yoga can be very beneficial; and you must gain all those benefits. On that note, here are some tips to help you get the best results from your yoga session.

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Know your physical limitations and pay attention to your body

 

Yoga can get quite intense, and you need to know your physical limitations and pay attention to your body so that you do not push your body past its true limits. For those who have medical conditions, such that they may need to use a posture corrector app or other forms of assistance, you must be cautious when practicing yoga to avoid hurting yourself or aggravating an injury. You should be concerned about how your body reacts to each pose and session. Relax and allow your body to express itself and when it hurts, stop, and take a breather to change your pace.

 

Have no expectations

Yoga combines exercise with meditation; that is how it works. Having expectations before you begin will throw a spanner in the works, and you could lose your zen. So, it is better to have no expectations when you start a yoga session. Instead, look forward to spending time connecting with yourself. Have an open mind and enjoy the experience.

 

Create a relaxed atmosphere and avoid distractions

Yoga is centered on relaxation and meditation. So, create the right atmosphere where you can relax and connect with yourself. Yoga is therapeutic, and as such, where you practice must set the mood. It is advisable to dedicate a space solely to practicing yoga to evoke a sense of calm and relaxation. This area must be free of noise and other distractions so that your meditation can proceed uninterrupted. Distractions in this regard are not limited to noise alone. Uncomfortable clothes, taking a break to pee, and devices such as phones that do not contribute to the process all count as distractions. Before you begin a session, be sure you can complete it without getting distracted by anything else.

 

Breathe

Breathe - Yoga blog Mother Trucker Yoga

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This sounds very easy, but often people forget to breathe naturally, as they get so focused on the moment. This is simple and very important. Just continue to breathe naturally, and you will remain composed and balanced. Breathing also helps you to practice within your capacity and allows you to enjoy the experience.

 

To get the best results from your yoga session, do not just “go through the motions”; relax and enjoy the exercise rather than rushing through. Focus on the experience and dedicate your all when practicing. Also, before you begin or end a session, do not just jump in or out. Take some time to gradually get in the zone and do the same when you finish a session.

 

Tackle The Common Health Issues Truckers Experience Head-On

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

 

Obesity 

 

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

Lung Cancer 

 

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

Lung Cancer - Mother Trucker Yoga Blog

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Sleep Apnea

 

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

 

Problems With Sleep Routines 

 

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

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Depression And Isolation 

 

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

 

Issues With Nutrition 

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

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

 

STIFF Mother Trucker Pain Relief Cream Wake Up Feeling Great

 

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

Mother Trucker Yoga blog The Benefits of Working Out with Others

The Benefits of Working Out with Others

The Benefits of Working Out with Others

When you work out, you have the choice to do it alone or with others. Some people are lone wolves who would much rather do it alone, but working out with other people has some excellent benefits too. You can choose to work out with a friend or exercise in a group when you join a class or even a club or group that’s been set up for the activity that you enjoy. When you choose to work out with others, it makes it a more social experience, which can deliver a few different benefits and could even help you to be healthier.

 

Better Accountability

 

Getting fit with other people can be a great idea if you struggle to hold yourself accountable. It’s often far too easy to just decide not to go to the gym or do that workout when there are other things you could be doing instead. If this sounds like you, you could benefit from exercising with other people. When you have others who are counting on you to turn up, it makes it more difficult to decide not to go. You don’t want to disappoint anyone, especially if they’re your friend and they’ve made the effort to show up for you.

 

More Fun

 

For a lot of people, working out with others is just more fun. When you exercise alone, it can be peaceful, but you also might just find it kind of boring. If you prefer someone to talk to while you work out or even just someone whose company you can enjoy while you both get on with your workout, it can make your workouts more interesting. Attending a class like those offered by Fitness 19 can be a lot of fun too. When you’re surrounded by other people, it raises the energy in the room. Plus, it can help you to feel less self-conscious if everyone else is doing the same thing as you.

 

Safer Workouts

 

Working out with someone else can make your workouts safer too. For example, if you’re lifting weights at the gym, you’ll have someone there to spot you. You will be able to do exercises that you might not have been able to do on your own, which means that you can diversify your workouts more. And if you choose to work out with a personal trainer, in a class or just with someone who’s a little more experienced than you, you can learn new things under someone else’s instruction.

The Benefits of Working Out with Others MTY Blog couples walking

Push Yourself Further

 

You might feel inspired to push yourself further if you’re working out with someone else. You can motivate each other to keep going and complete your workout so that you don’t give up before you should. Working out together can also encourage you to get a little competitive. Some healthy competition can push you to try and do better so that you beat the other people you’re working out with.

 

Start working out with other people if you want to get more from your workouts and make your exercise more of a social experience.

Medicinal Mushroms Mother Trucker Yoga Blog Post

Truck Drivers: Enjoy The Power of Medicinal Mushrooms for Better Health

Medicinal mushrooms have been highly praised for their marvelous health benefits for thousands of years now. Nowadays, people are obsessed with super-food with nutrition and health going the mainstream. Anything that can grant them remarkable health benefits, they buy it without any second thought.

My Grandfather was a bit of a mushroom buff. He’d pull over on the side of the road at the glance of seeing a mushroom to pick. I have heard stories of how he took my mom and her siblings mushroom picking in the woods as kids and then they’d go home and fry them up to eat.

I did not know the benefits of mushrooms until I was much older and even then, did not quite understand the holistic benefits.

But mushrooms are packed with power and if you take the time to understand the varieties and how to prepare them- you can have quite a tasty treat on your hands!

If my Grandfather were only here to see my love for mushrooms and my ultimate favorite, mushroom tea (see below).

Living life on the go either traveling a lot or as an over-the-road truck driver can be challenging. But with a little prep, you can have yummy treats that satisfy your sweet tooth and at the same time feed your body amazing benefits. Welcome to the world of mushrooms!

Top Best Medicinal Mushrooms

There are several different types of mushrooms and it can be confusing to know which is which. But each type has its own benefits.

In today’s world, there are many ways to take in the benefits of medicinal mushrooms. In today’s market, there are capsules, teas, powders, whole mushrooms, and convenient blends to take orally or add to a smoothie or a recipe like the two I am sharing with you today!

Here is my shortlist of Medicinal Mushrooms and what you need to know when shopping for your health.

Reishi (Ganoderma lucidum)

Reishi mushrooms have the most potential benefits among all of them. More specifically, Red Reishi is believed to give the best results, vary in a range of colors though. A polypore self mushroom having a woody texture, as a result, cannot be eaten directly instead used in a soup or tea or can be powdered and used in capsule form.

Reishi Mushroom Mother Trucker Yoga Blog

The presence of terpenoids in these bitter mushrooms gives an anti-inflammatory effect. Reishi is generally used to deal with heart diseases, diabetes, liver damage, and cancer, etc.

Maitake (Grifola frondosa)

Maitake Mushroom is the one that grows in big clusters (the size of a basketball). Although it also grows on trees like Reishi, it isn’t a woody shelf mushroom and can be eaten directly due to its mild texture; making it distinctive of Reishi mushroom.

Maitake Mushroom Mother Trucker yoga Blog

Possessing a great taste, it is used for cholesterol control, high blood pressure, and diabetes.

A study has shown its anti-tumor and anti-inflammatory effects with positive immune response and no dose-limiting toxicity.

Shiitake (Lentinus edodes)

Shiitake Mushrooms are commonly eaten in Asian culture and are easily recognizable in the super-market. Its effects are very beneficial when given in soups or stir-fries as it helps in lowering the LDL levels (bad cholesterol) in the blood.

Shaiitake Mushrooms possess a phenomenal ingredient called ‘Lentinan’ that is now considered to be of such potency to be prescribed as the third most potent anti-cancer drug of the world.

Shiitake Mushroom Mother Trucker yoga Blog

Shaiitake Mishrooms are also used in the treatment of viral infections like HPV and Hepatitis C, challenged immunity level conditions, and prevention of dental cavities, etc.

They also have one of the highest amounts of natural copper, a mineral that supports healthy blood vessels, bones, and immune support. Just 1/2 cup of shiitake mushrooms gives you 72 percent of your daily recommended intake of this mineral.

Turkey Tail Mushrooms (Trametes versicolor)

Like Reishi Mushrooms, Turkey Tail mushrooms are also shelf-mushrooms and fan-shaped colorful mushrooms as their name suggests them.

Turkey Tail Mushroom Mother Trucker Yoga Blog

These can be found in any hardwood forest in North-America, Europe, or Asia.

Turkey Tail Mushrooms have a variety of benefits. Research in Japan and China suggests the improvement in the disease-free interval and survival in breast cancer with the help of immune modulation.

These mushrooms improve immune function by stimulating cytokine production and increasing the number of natural killer cells.

Chaga Mushrooms

The Chaga mushroom grows on different parts of the outside of the host trees. It can be found as a dome, a cone, or horn shape with crispy ridges. It’s important to note that you always want to pick the Chaga from living trees. When picking this mushroom it is important to always leave at least 15% of the mushroom on the tree so it can regenerate and grow back.

Chaga Mushroom Mother Trucker yoga Blog

The Chaga Mushrooms have a variety of benefits. The Chaga is rich in B-complex vitamins, potassium, rubidium, amnio acids, zinc, selenium, iron, and both manganese and magnesium and calcium. Talk about a power hitter!

2010 study found that Chaga could slow the growth of lung, breast, and cervical cancer cells in a petri dish. The same study also found that Chaga could slow the growth of tumors in mice.

The Chaga has also been noted to contain many antioxidants that may reduce low-density lipoprotein (LDL), the so-called “bad” cholesterol.

Why take Medicinal Mushrooms?

Medicinal mushrooms are tremendously beneficial for our health. They possess various mighty properties like Antifungal, Antiviral, and Antimicrobial, fighting off any threatening pathogen and protect our health. Rich in Vitamins, minerals, fiber, antioxidants, beta-glucan, polysaccharides, and other specific compounds in their species; medicinal mushrooms add extra nutrition to your diet while maintaining intestinal health, fighting off the free radicals, and control the inflammatory process while boosting the immune system.

Overall Health Benefits of Medicinal Mushrooms

  • Boost Immune function of the body
  • Promote Heart Health
  • Improve Energy Levels
  • Improve Brain Health
  • Helps in Weight loss
  • Relieve Allergies and Asthma
  • Relieve Stress and Anxiety
  • Fights Chronic Fatigue Syndrome
  • Fights Cancer

Mushroom Recipes:

Dark Chocolate Mushroom Bliss Balls

Makes 36 Bliss Balls / Ready in 45 Minutes

Recipe by: Irene McGuinness

Ingredients:

1 cup pitted Medjool dates (about 10-12)

½ cup chopped raw cashews

¼ dark chocolate chips, melted

3 Tbsp unsweetened cocoa powder

3 Tbsp Chaga mushroom powder (you can use other mushroom powder as available)

2 Tbsp coconut oil, melted

 

Steps:

  1. In a food processor or blender pulse dates until they begin to break down. Add nuts and continue to pulse until crumbly. Add melted chocolate, cocoa, mushroom powder, and coconut oil and pulse until the mixture comes together in a ball.
  2. Line 8-inch square pan with parchment. Using 1 tsp measuring spoon, scoop mixture and roll into smooth balls, then place in a single layer in line dish. Place in the freezer for 30 minutes or longer to the firm. They can be eaten as-is or rolled in or dusted with colorful toppings.
  3. Store in tightly covered container in refrigerator, cooler or cold compartment for up to 2 weeks…if they don’t get eaten too quickly.

Nutrition:

44 calories / 1 g protein / 2 g fat / 6 g carbs (5 g sugar, 1 g fiber) / 1 mg sodium

 

ZuZu’s Heaven In a Cup

This is the best tasting form of hot cocoa with no guilt!

This is my FAVORITE drink on the planet from my dear friend Karen Urbanek who owns and teaches through Holistic Health Educators. Recipe from Karen’s recipe book: Living in Rawality

Ingredients: 

1/8 cup / .03 ounces Chaga mushroom

About 3-4 spears / .03 ounces Astragalus mushroom

.02 ounces Reishi mushroom

¼ cup goji berries (optional-but so good)

6-8 cups distilled water

1-2 tablespoon honey

3 tablespoons raw cacao powder

23 tablespoons coconut milk or coconut milk powder

 

Steps:

  1. Simmer mushrooms, berries, and water on low for 2 hours. Strain.
  2. Add the rest of the ingredients. Mix well with a fork or blend and enjoy.
  3. NOTE: Save the Medicinal Mushrooms and make another entire batch! They freeze well if you don’t want to make the second batch immediately.

 

Be willing to try something new. Mushrooms have been used for thousands of years to help with various health ailments and longevity. These recipes are fun and easy to make. And trust me you won’t be able to keep any of them in your truck or house for long!

The great thing about the recipes above is they can be eaten and drunken alone or with a meal. Don’t forget to eat your greens! Just as important, make sure your daily diet gets 3-5 servings of dark leafy greens regularly as well!

This is my favorite, you can buy the bag with all the mushrooms you need for the amazing Heavenly drink I noted above!

Note: 

The amazon links provided are affiliate links. Thank you for supporting Mother Trucker Yoga! 

Remember to always seek the advice of a medical professional before making any major changes to your diet. The information provided here is not to replace the information and advice given by your medical professional. 

6 Rules for Over the Road Fitness

6 Rules for Over the Road Fitness

6 Rules for Over the Road Fitness

 

The idea of over the road fitness is not the norm for some. And for others, they think of it only as taking their traditional workout with them. And that is great. But for the rest of us, being smart and looking at how you can add movement, fitness, health into your day, even while doing what you always do is what I call over the road fitness. And fitness in your everyday life!

 

Long drives can trigger multiple health issues! Old News!

We can pull through the long-distance travels effortlessly!

Good News!

Let us take look at

“How can we avoid backache on the way?” Back pain is not new news, but the reality is there is a large group of people who have back pain, or any pain and it doesn’t bother them enough to make a change. There is a story that a mentor told me some years ago. 

 

There was a cat laying on a nail crying meow. 

And the owner’s friend asked, “why is the cat meowing?” 

And the owner said, “oh, she’s laying on a nail”. 

And the friend said, “well, why doesn’t she just get off the nail?” 

The owner said, “Because it doesn’t hurt that bad”. 

 

The moral of the cat story is some people’s pain is only bad enough to complain about it. They don’t actually want to do something about it. Where is your pain? Where is your desire for being healthy and improving your fitness? We won’t change anything we don’t want to change. Here are a few road rules to help you stay healthy, fit, and happy while traveling, driving, rolling down the open road. 

 

Forestall the trigger

Each time you enter your car or any vehicle, open your door wide. Use your hand to hold the seat, keep your back straight, bend your knees, and take your seat at your near edge of the seat while facing the vehicle. Then, in one move, lift and swing your legs together and place them on the car’s foot-mat.

 

Adjust your seat accordingly.

You just can’t fix your seat where you can see everything clearly to feel like a boss on the road and let your back handle all the discomfort in the world.

Setting your seat at a height that your hips lie in the same height as of your knees is more befitting.

Are you in need of a new truck seat? Many drivers think they can’t afford a supportive truck seat. But can you afford years of pain, spinal damage, and discomfort from years of driving? Invest in yourself before things breakdown- that includes your body! Check out the AIR CHIEF STANDARD STYLE ON-HIGHWAY TRUCK SEAT from Bud and Tony’s Truck Parts.

Standard Features to this seat include:

Air Chief Seat Mother Trucker Yoga blog

  • 20” Wide Soft Seat Cushion
  • Height Adjustable Headrest (can be removed)
  • Fully Reclining Backrest
  • Triple Chamber Air-Lumbar Support System
  • 3-Position Seat Cushion Extension & Tilt Adjustment
  • Fore & Aft Slides (7 Inch Tracks)
  • Poly-Dynamic Air-Suspension™
  • Integrated Isolator
  • ICP -moves with Suspension & Isolator
  • Bellow

 

 

Relax Your Body

Easy Stretches for Travel with Mother Trucker YogaDo not sit like a statue and try checking regularly, reminding yourself to relax your arms or legs while driving. Not only will it trigger back problems but will also hamper with blood circulation. Muscle cramps and stiffness. Let’s be honest, we get lazy and even though we can move while driving, we don’t. So make it a point to move more while driving. Need help getting creative with movements? Check out Mother Trucker Yoga’s Audio Easy Stretching for Travel: Safe Yoga While Driving Download.

 

 

Arms position and pedal distance

Your arms should be bent at 20-30 degree angles while your legs should bend at a 45-degree angle. It will prevent you from slouching and support your spine. Look for your sweet spot and commit your driving for a lifetime to it. This may require you to purchase additional support tools for your truck or vehicle. 

 

Lumbar Support

This invention is no less than a blessing for people suffering from backache—use quality lumbar support to keep your back in a right and comfortable position. BackShield is lumbar support designed for a comforting cushioning effect to your back and improves your posture. It is conveniently portable and can nicely fit in cars, trucks, and R.V.s. Purchasing yourself a BackShield is a profitable investment for your lifetime. Use our code at checkout: MTY10

In case you don’t want to buy lumbar support, you can roll a towel and place it in the back near the lumbar vertebrae. But take it from me, it won’t work like a BackShield. 

BackShield for RV Driving

Mirror Positioning

Position your mirror at the right angles to avoid unnecessary twisting and turning of your neck and back. And when you look out at your mirrors use your whole body, look at that mirror peek as a movement for your body too. 

 

Other Important Points

Take small intervals

If you travel a long distance, it will help your body relax from stiffness in your muscles. Stretch your body, walk for a few minutes, and restart your journey.

Hydration

Keep yourself hydrated on your way. Generally, our mind and body are on autopilot mode while driving, and our blood pressure tends to lower down a bit, and we start to feel off. To maintain your blood pressure, you need to hydrate your body frequently to stay in a conscious state and a good mood.

Music Therapy

Listen to your favorite music album. It will help your nerves to calm down and relax your entire body.

Fuel your body

Don’t let your stomach starve. Give it proper nutritious food because, “When the tummy is happy, nothing is crappy!” when you are in a good mood, it will fight the stress hormone released in your body.

Drive Safely

Last but not least,

“Drive Cautiously”

“Follow the traffic rules.”

“Don’t get a ticket for speeding.”

 

Being fit is not an overnight change. And in my mind, it’s not based on weight, size, or gender. It’s based on how you feel. So ask yourself: “how do I feel?” And don’t be afraid to answer. So many people deny that they need to work harder, improve themselves, and pay more attention to their fit-ness in life. These road rules are meant to help you see the options available. You probably noticed that the rules above are not based on squats or hundreds of push-ups daily or running a couch to 5k. These are rules to help you improve the quality of your life! 

 

  • See more clearly where the road is taking you. 
  • See more clearly where it is you want to go. 
  • See more clearly how easy it can be to change lanes in your fitness and health. 

 

This post is sponsored by:

Bud and Tony's Truck Parts

Bud and Tony have known each other for over 50 years (brothers – from another mother you could say) and have been in business together for over 30 years. They have always believed in our economy thriving and work hard to make sure it continues upward. They both know the trucking industry has and will continue to be the backbone of our economy. With this in mind, they came together to be a part of this ever-growing, ever-changing but steadfast, and traditional business that will always keep moving American and the world forward.

Sciatica Relief Hope Zvara and Mother Trucker Yoga Blog

5 Exercises for Sciatica Pain Relief

Several years ago I had sciatica for nearly a year straight. I was seeking sciatica pain relief in the worst way.

It hurt to bend, it hurt to sit, it hurt to stand, it hurt to sleep, it hurt to do just about everything. I thought to myself “is this how the rest of my life is going to be?” The worst thing was – I was a yoga teacher. Having never had any real physical injuries I began to seek relief and care. During my first visit to a chiropractor, we discovered that my pelvis was not level and probably for quite some time. Trying to put things back into place made for a very angry body.

Sciatica Relief Hope Zvara and Mother Trucker Yoga Blog

As someone early into teaching yoga I vowed to help others dissolve pain because no one should have to live with pain like this on a daily basis. Through improving my posture, building stability in my frame as well as building muscle and staying mobile slowly my sciatica disappeared. But over the years it tries to rear its annoying head and with my toolbox in place, I know exactly what to do to dissolve the symptoms and find relief once again.

If you have ever had it, you know it. That pain that can knock you off your feet. That pain can derail you dead in your tracks. That nerve pain that can be so excruciating that you are flat on the floor praying it will pass.

WHAT IS SCIATICA:

I think it is important to first describe what sciatica is and what it is not. Sciatica is a pain and nerve sensation that can travel through the glute down the leg, past the knee into the calf. Sciatica has a number of causes some of them being injury (to the lower back), ruptured disk, bulging disk, spinal injury, and spinal stenosis. Sciatica is most cases originates from the lower back, and most true sciatica cases are caused by spinal injuries or issues.

WHERE IS THE SCIATIC NERVE:

The sciatic nerve is a nerve that originates in the lower back on either side of the spine. It runs through the buttocks and into the hips before branching down each leg. In some cases, the sciatic nerve runs under or through the piriformis muscle.

This nerve is the longest nerve in the body and provides sensation to the outer leg and foot. Sciatica is nerve pain that runs through the buttocks, down the back of the leg and into the ankle or foot.

WHAT IS PIRIFORMIS SYNDROME:

Piriformis syndrome although it feels similar they are not. Piriformis syndrome often originates from the glute (hip buttocks) area, where sciatica originates from the lower back.

Piriformis syndrome causes sciatica-like symptoms when piriformis muscle pinches down on the sciatic nerve and causes pain just like sciatica: burning, tingling, shooting pain especially when sitting. However piriformis pain often does not travel below the knee, whereas sciatica will.

Both sciatica and piriformis are not a condition as much as they are symptom caused by another problem: a herniated disc, lower back injury, tight piriformis/hip muscles, pelvis or hip pain/injury, or misalignment. While most try to treat the symptoms it is critical to look to the root cause and try to find relief starting there.

Dr. Mark Kovacs, a certified strength and conditioning specialist, adds that the best way to alleviate most sciatica pain is to do “any stretch that can externally rotate the hip to provide some relief.”

5 STRETCHES FOR SCIATICA PAIN RELIEF:

KNEES INTO THE CHEST:

Knees into chest stretch sciatica MTY Blog

FIGURE FOUR STRETCH

Figure Four Stretch Mother Trucker Yoga

FIGURE FOUR STRETCH SEATED

Walking Blog Post Mother Trucker Yoga

COBRA

Cobra MTY BLog Sciatica

STANDING CALF STRETCH

Calf Stretch MTY Blog Sciatica

SCIATICA PAIN RELIEF TREATMENT:

Stiff Mother Trucker Pain Relief Cream is an excellent means for pain relief. Applying three to four times a day over the area of pain for immediate and long-lasting relief. The ingredients in Stiff Mother Trucker Pain Relief Cream specifically target the affected area and provide cooling and warming relief, increased blood flow, and decreased inflammation. (Shop Now)

Stiff Mother Trucker Chart

Chiropractic care can be extremely helpful during a sciatica flare-up. When you find a good chiropractor he or she can help you realign your bones to give space for your body to begin to find relief. However, it is my own experience over the last 20 years working with thousands of people that chiropractic care alone will do very little for most. When the body is tight, stiff, and has created its own patterns in the fascia, resetting a bone using chiropractic practices can feel like a revolving door.

Consider coupling this form of treatment with massage therapy, yoga, stretching, or physical therapy to retrain your body to move, sit, and hold in different ways.

Ice treatments can be helpful immediately after you begin to feel the pain. Icing the glute if it is piriformis syndrome or the lower back and hip area if it is due to a lower back injury causing sciatica. Try 20 minutes of ice on and off for the first three or four days.

Heat is acceptable a few days after the flare-up begins. Using heat immediately may cause more aggravation.

SCIATICA PREVENTION:

Some people are unfortunately nearly 40% of people will end up feeling the effects of sciatica than others, and many it can be reoccurring.

 “People who suffer from acute or chronic back pain tend to be more susceptible to sciatica,” says Dr. Jeffrey N. Katz, professor of medicine and orthopedic surgery at Harvard Medical School. “Your risk also rises if you’re obese, if you smoke, or if you’re sedentary.”

An article from Bud and Tony’s Truck Parts on back pain stated that:

  • Awkward and uncomfortable sitting postures
  • Lifting
  • Repetition
  • Body vibration
  • Leaning, hunching, and rounding
  • Prolonged sitting
  • Poor posture
  • Lack of physical fitness

Bud and Tony's Truck Parts

It is not always possible to prevent sciatica. However, some lifestyle modifications, increase in regular exercise(s), improving core strength and movements throughout the day can help. In addition, regularly walking, using supportive devices for driving and desk work like BackShield and supportive sleeping can significantly help reduce a person’s risk of experiencing sciatica again.

In general, regular exercise and building a strong core may help prevent sciatica. Additionally maintaining a good posture while sitting and standing is important, and may make people less likely to develop sciatica than people with poor posture. Consider working with Mother Trucker Yoga to learn how to improve posture, exercises you can do directly from the cab and driver’s seat of your rig to help prevent and keep sciatica symptoms at bay. And inside our platform, you’ll get detailed step by step videos of the moves above!

 

strong abs with mother trucker yoga blog post

Best Core Exercises for Truck Drivers

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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