Posts

Keeping Your Mind Sharp: International Brain Health Week

It’s International Brain Health Awareness Week

(March 14-20, 2022)

Let’s celebrate by taking care of our brain health!

“Even before you leave the womb, your brain works throughout your life to control your body’s functions and helps you understand and interact with the world around you”.  When you focus on maintenance for your brain you will then help your mind stay focused, clear, and alert when you need it to and train your brain to respect downtime play, and rest when needed!

As truckers you know the importance of heart health, but what about brain health?

Brain health is all about maintaining and reducing risk factors and respecting the machine within. As we get older our brains when not taken care of properly can begin to show their wear which can affect your health, happiness, and overall functionality.

 

How do you keep your brain sharp as a truck driver?

What do you do to maintain and sharpen your brain and mind? Many take this for granted earlier in life but just as important as it is to learn new things, so is it important to give your brain a break, and learn to rest your brain.

Does your brain need sharpening?

Does your brain need resting?

Does your brain need maintenance?

Amazing Study

2.4 million people downloaded an app and played a game called the Sea Hero Quest that involved memory from age 19-75 years old; it was the only study of its kind. After these participants played the game, the research was astounding. 

 

“One key early finding, presented at a meeting of neuroscientists in the US, was that navigational ability begins to decline much earlier than was previously thought – possibly from as young as 19. The study found that 19-year-old game players had a 74% chance of accurately hitting a maritime target. By the age of 75, this figure had fallen to 46%.” 

 

And already, at age 20, our strategic memory recall is beginning to decline, and we may not even know it. 

 

The data published in Proceedings of the National Academy of Sciences notes that our peak mental performance is typically at age 35 and then declines by 10% ten years after that. 

 

We need to sharpen our brains regularly. It’s backward thinking in our culture today rather than thinking of brain health as “preventative care,” thinking of it as sharpening and maintenance. 

Brain Health Mother Trucker Yoga Blog Eat Real Food

What Causes Our Brain to Age?

 

Researchers have discovered several factors that speed up brain aging. Things like obesity, especially in midlife, can accelerate brain aging by ten years! And add in our populations’ high intake of sugar, diet sodas all contribute to poor brain health. But that’s not the only thing that can affect brain health as we age.

Living a sedentary lifestyle, eating a highly-processed diet, not socializing, irregular poor sleep, and not practicing self-care, stress-relieving activities can affect how our brain ages. When it comes to truck driver health what you eat plays a large role in how you feel and how your brain functions, but often gets the back seat to other issues. 

 

Truck Driver Health: 5 Practices to Sharpen Brain Health: 

1. Get out and move

Where can you fit in just 5 or 10 minutes of movement into your day? Don’t overcomplicate it; just move, dance, walk, squat, anything, just move! You don’t realize it, but your brain is tracking with you every step of the way, and that extra boost of oxygen and serotonin, dopamine, and neurotransmitters going straight to your brain doesn’t hurt either. 

2. Socialize

When is the last time you talked with that one friend, your mom, your brother, or rolled down the window and said “hey”? Isolation leads to a decline in our cognitive abilities. Socializing can help improve and impact thinking, memory, and behavior. Just like a young child needs others around him/her to mimic and encourage the developmental process, so does our aging population and those in-between.  

3. Eat real food

When we have a disease, what we have is a deficiency. What do you lack that has caused our body to malfunction. Our bodies are like trucks; we require certain maintenance to our parts, specific fluids, lubricants, and fuel to run optimally. You would never consider skimping on what you fuel your truck with because you know the consequences. If you are living in dis-ese or stress what are you lacking, and how can you refill it? The best and fastest way is to eat living food because you are alive. 

4. Get better quality sleep.

It’s not that you necessarily need more sleep but rather better quality of sleep. What do you need to do to improve the quality of your sleep? Better mattress? Darker room? Headphones with relaxing music? Essential oils? When it comes to sleep, focus on quality instead of quantity. 

5. Engage in de-stressing activities

Stress has become a badge of honor like the girl scouts or boy scouts badges when they sell cookies and build a soapbox car. My advice, slow down to speed up. More is not better, and the more stressed your system is, the less effective you will be, and you will begin to see your body, mind, and actions slow. Consider a walk without your phone, deep breathing, relaxing music, meditation, yoga, a shower, or going to bed early. These may seem small and insignificant, but they can make a huge difference. When you take time for yourself, you make time for the essential things in life. This is why Mother Trucker Yoga focuses on small simple changes and moves that you can do in 5 minutes or less and even things you can do safely while driving. [Try us out for FREE use the code: MTY30 for a FREE 30 days!]

6. Choose intellectually stimulating activities

Do hard things. I’m not talking about an Iron Man, but rather things that challenge you. This is where technology can help! Memory game apps, puzzles (electronic or physical), even crosswords, word searches, board games, and cards are all good ways to keep your mind sharp. If you have kids, don’t just let them plop down on the couch and watch T.V. have family game night. If you are on the road, pull out that pen and do a crossword puzzle. These are time-tested practices that will keep your mind at its best. 

Puzzles for Brain Health Mother Trucker Yoga Blog

Don’t wait. We live in a world that is trained to respond to our health in the form of sick care. But the way to address our aging brain is to practice preventative care and create consistency in our health and health practices. 

 

Don’t wait until you see a decline to make a change in your brain health. 

Don’t wait until you feel less sharp to seek help. 

Don’t wait until you need extra care to decide to care. 

Don’t wait. 

As a driver, truck driver health is essential. And out a fully functioning brain, you may find yourself struggling to safely stay in your lane.

Are you looking for more ways to improve your health, mental clarity, and longevity? 

Check out Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform & APP.

Easy videos are designed specifically with a driver’s needs in mind.

No fancy gym.

No expensive equipment.

No stress.

Try us for FREE!

Use code: MTY30 for a FREE 30 days!

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

References:

https://www.mirror.co.uk/science/scientists-reveal-age-your-brain-9274294

https://www.theladders.com/career-advice/this-is-the-exact-age-when-your-brain-function-starts-to-decline

https://www.medicalnewstoday.com/articles/319185#Therapies-to-help-slow-brain-aging

The Best Resistance Band Travel Guide Set for Fitness On The Go

Resistance Band Travel Set for Fitness On the Go

Many of us know that strength training is essential. Not only can it help us build strength, it can slow muscle deterioration as we get older while increasing muscle mass can also increase metabolism. While you can make some strength through bodyweight-only exercises like squats or lunges, often the key to building a more significant amount of strength is by creating resistance. And as a truck driver gaining access to bulky equipment is not possible. The more items you pack in your truck, the less space you have.

The best resistance bands can give you a serious workout without needing access to a gym or yoga studio. These travel-friendly, simple elastic sleeves can help you build lean muscle and increase overall mobility. They are the perfect fitness package for someone who travels a lot and wants to improve fitness no matter what age.

But many sold are not of high quality and end up tearing or cracking after multiple uses. Make sure you invest in therapeutic grade high-quality bands that can withstand high volume use like the ones in the Mother Trucker Yoga Resistance Band Travel Set.

resistance band travel set mother trucker yoga blog

The Science Behind Resistance Band Travel Set

Let’s look at the science — a study in the Journal of Sports Science & Medicine found that just five weeks of resistance band training significantly improved hamstring and inner thigh flexibility. Resistance bands are also way easier on the joints than dumbbells or kettlebells for those recovering from injury or looking for a lower-impact workout. For truck driver fitness and travelers who are always on the move, obtaining optimal wellness within reach.

Research shows that strength gains from using elastic resistance bands are similar to training with dumbbells or weight machines, benefiting truck drivers, to desk personnel to athletes.

What Can Resistance Bands Do?

Resistance-band training can even increase the stabilizer muscles, often better than free weights.

Getting injured is something a truck driver cannot afford to do because if they aren’t driving, they aren’t making money. The stabilizers are intrinsic muscles that help us reduce the rate of injury. With resistance bands, it’s much more challenging to move quickly through a movement which can also reduce the chance of injury.

Resistance bands can also be used in rehabilitation to help improve a joint, injuries tendon, or muscle and increase mobility in different body areas.

Resistance Band Travel Set Exercise Mother Trucker Yoga Blog

Resistance Band Travel Workout On The Go Benefits

There are many benefits to incorporating resistance band travel set into your day. And the best part is you don’t need a lot of time, and you don’t need to change your outfit. All you need is 5 minutes at a time throughout the day to fit their impressive moves in to begin to see the benefits show up in your life and your body.

  • 1) They improve the quality of your exercises.
  • 2) They help to focus your control, form, and function.
  • 3) They recruit your stabilizing muscles.
  • 4) They’re fundamental for functional training.
  • 5) A great alternative to machines.
  • 6) they’re lightweight and easy to use for travel fitness.
  • 7) they’re designed for compound exercises.
  • 8) You have control over the angle.
  • 9) They help you feel your muscles working or not working
  • 10) They work your muscles differently than the use of free-weights

Try a workout and see for yourself:

Try Hope Zvara, CEO of Mother Trucker Yoga’s Resistance Band Workouts:

Grab Your Resistance Band Kit and Go!

Please make sure you get your Resistance Band Travel Set from Mother Trucker Yoga, and our truck driver fitness kit is the only one made just for truck drivers, just like you. With high-quality therapeutic grade rubber, you can work out knowing that the band won’t snap back at you. (Click the image below to purchase)

Resistance Band Travel Set Mother Trucker Yoga BLog

Meet Hope Zvara, CEO & Creator of the 25 pages: Trucker & Traveler Resistance Band E-Guide Book

Driver Exercises: Best 3 Cardio Moves On the Go

As a yoga teacher of nearly 20 years, I understand the importance of balance, and the need for cardio is essential.

As a truck driver finding time to exercise can be challenging, but that doesn’t mean it’s not possible. When it comes to trucking yoga stretching is essential, especially as we age, but we also need to find time to get our heart rate up. Cardio is a great way to take care of your heart health and get your driver fitness on. And with February being Heart Health Awareness Month it is a great time to tune up your driver fitness.

Cardio is a shortened word for cardiovascular (exercise), something most truck drivers don’t get enough of when it comes to truck driver health and driver fitness. There are many benefits to getting your heart rate up and a slight movement in. The below are certainly some of the concerns truck drivers have regarding truck driver health. AHA Journals shared…

Benefits of Regular Exercise on Cardiovascular Risk Factors

  • Increase in exercise tolerance.
  • Reduction in body weight.
  • Reduction in blood pressure.
  • Reduction in bad (LDL and total) cholesterol.
  • Increase in good (HDL) cholesterol.
  • Increase in insulin sensitivity.
I stress to drivers and my Mother Trucker Yoga LIFESTYLE JUMPSTART Platform members to find pockets within their day to add fitness rather than continually separating it from your day.
Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

Research is now showing that you don’t need 60 minutes of straight-up cardio exercise to benefit your heart. You may not even need 30 minutes at a time. But you do need something. Mother Trucker Yoga focuses on a variety of fitness and health areas: trucking yoga, driver fitness like resistance, strengthening, toning, core health, and cardio.

My three favorite cardio exercises to do at home and on the go are:

1. Chair Power Run

Place your hands on the mouth of a chair and step back into a plank. Keeping a brisk pace for one minute (or 50 strides) run in place. Work to bring your knees into your chest as best as possible for bonus core work.

Chair Running Hope Zvara Mother Trucker Yoga Easy Cardio Blog

2. Pretend Jump Rope

Stand upright and pretend to hold a jump rope. Begin to gently bounce in a place like you were briskly jumping rope at a level that works for you (your feet don’t even have to lift off the ground if you don’t want them to). Move the pretend rope as quickly as possible. Try to do this for one minute.

Driver Exercises: Best 3 Cardio Moves On the Go walking and jump rope mother trucker yoga blog image

3. A 5 Minute Walk and Talk

We all make and take phone calls, start walking every time you have a phone call.

Do stairs as quickly as you can, almost to the point of being out of breath. Walk outside, walk backward, lunge walk. Get creative. But get up and walk and talk.

 

Mother Trucker Yoga Driver Spotlight Dean Key

We are continuing our Truck Driver Appreciation Spotlight. And we are so excited to feature another fantastic driver!

Each of the drivers we feature has been interviewed about their lives to help others see how unique and hard trucking is. And today is another significant share!

It’s our truck drivers who keep our great country running strong. Many of these men and women go unnoticed, not because they aren’t important, but because what they do doesn’t live in a fancy building or doesn’t require a cap and gown.

Our driver being spotlighted today started as in our Your Wellness Pitstop Program over a  year ago because he wanted to improve his life, and now he has become a personal friend and is one hell of a driver!

 

Meet Dean Key!

On Facebook & Insta, you can find him as Dean.key.67

And on Snapchat, Dean is known as lazerdino67

Dean Key

QUESTION 1: How long have you been driving?

Answer: Dean has been driving for 37 years! That’s a lot! WOW!

 

QUESTION 2: What do you love most about being a truck driver?

Answer: Driving those trucks and seeing the country!

 

DID YOU KNOW?

ATA Names 36 Professional Drivers as Finalists for 2022-23 America’s Road Team

American Trucking Associations released the list of 36 professional truck drivers named as finalists for the 2022-2023 term of America’s Road Team.

“These men and women were selected as finalists for America’s Road Team because they have outstanding safe driving records, share a passion for the trucking industry, and are role models among their peers,” said ATA President and CEO Chris Spear. “We owe these professional drivers our gratitude. Without them the American economy would come to a halt.”

America’s Road Team, a group of professional truck drivers with superior safety records, was created in 1986 to represent the trucking industry and is sponsored by Volvo Trucks. With support from their companies, captains dedicate a few days each month to attend industry events, speak at schools, or meet policymakers on behalf of the trucking industry.

AND DEAN KEY IS ONE OF THOSE FINALISTS!

For a list of all the finalists, you can visit ATA’s website for more information on America’s Road Team.

 

But Dean is a family man. He loves his wife Lori and spending time with his grandkids! We love that about you, Dean!

Dean Key Mother Trucker Yoga Driver Spotlight

 

QUESTION 3: Trucking is hard. Why do you keep on trucking?

Answer: Love them trucks! And, it’s pretty hard to replace the money.

QUESTION 4: What do you want to say to new upcoming drivers in the industry?

Always be a professional. Make good decisions and keep yourself and everyone around you safe. Sometimes you need to step away from a situation and let it go.
And knowing Dean personally, that is one thing I love about him, always professional, always nicely dressed, and ready for anything!

QUESTION: What is your favorite truck stop?

Answer: Dean is a fan of the Kwik Trip/Kwik Stars. They are nice and clean, and they carry a nice variety of grocery store items.

Dean, as a gal from Wisconsin, I couldn’t agree more! #kwiktripforlife

 

Find a Kwik Trip HERE

QUESTION 7: What would make trucking easier for you and other drivers?

ANSWER: If ALL drivers would respect and be kind to each other.

Kindness is such an excellent tool for overall happiness in our lives! Dean, great advice!

Dean Key and Hope Zvara Mother Trucker Yoga

That is excellent advice, and did you know Mother Trucker Yoga is teaming up with various players in the trucking industry to help streamline health and wellness for drivers! Make sure you are subscribed to our newsletter to get up-to-date information. 

 

QUESTION 8: What do you do, if anything, to try to stay healthy on the road?

ANSWER: I park in the back of the truck stop, and right now, I’m trying to cook in my truck, walk more and stretch more. I’m also trying to quit drinking soda and eating processed foods that are my biggest weakness.

 

Driver Tip:

Bringing food with you can seem daunting. But start small. What snacks and non-perishable foods can you travel with? Unsalted, raw nuts, seeds mixed with a small handful of dried fruits is a delicious way to stay complete with limited space on your truck. Are you worried about overeating? Prepackaged those nuts and seeds in snack-size bags or containers, so you don’t overeat out of boredom or stress.

Dean had a final thought he wanted everyone to know.

There is tons of negativity in our world today and in the trucking industry. You have to shake it off, make up your mind, and roll with it. Trucking has been good to me and many others. As with anything, it is what you make of it!

Please share with us!

What do you like most about the trucking industry?

Have a comment to share with Idella or our readers?

Please share it in the comments below!

 

Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031.

To get involved with Mother Trucker Yoga’s mission and help drivers just like you incorporate driver fitness into their lives. Contact us!

Read our other Driver Spotlights:

VW Lady Trucker https://www.mothertruckeryoga.com/2021/09/14/mother-trucker-driver-spotlight-vw-lady-trucker/

Flatbed Foodie https://www.mothertruckeryoga.com/2021/10/10/mother-trucker-yoga-driver-spotlight-flatbed-foodie/

Marc Iverson https://www.mothertruckeryoga.com/2021/10/06/mother-trucker-yoga-driver-spotlight-mark-iverson/ 

Idella Hansen  https://www.mothertruckeryoga.com/2021/10/17/mother-trucker-yoga-driver-spotlight-idella-hansen/

Jame “Sweet Pea” https://www.mothertruckeryoga.com/2021/11/17/mother-trucker-yoga-driver-spotli-sweet-peaght/

Mother Trucker Yoga and Hope Zvara Featured on Start Up on PBS

,

Meet Hope Zvara

From yoga teacher to trucking fitness expert Hope has changed helped change thousands of lives over the last 20 years using her simple step-by-step strategies and what she calls her “toolbox. As the CEO of Mother Trucker Yoga, Hope is seen as a leader in the trucking industry for health and fitness. And has been featured in Forbes, Yahoo News,  and Overdrive Magazine; showing drivers how they can go from unhealthy and out of options to feeling good again with her unique easy to follow approach to health, fitness, and life all while living over the road as a trucker.

Helping others is what I do. And for years I helped those in pain on the yoga mat, but four years ago that all changed when trucking fell into my lap. One of many things I have learned being an entrepreneur is the journey is not easy, and when people make it look like it is, you can almost always believe there is more to the story. My journey has not been easy, but I am so grateful I am where I am. I love my drivers and know what I can do for the industry. 

And a few months ago I met someone who loved my story and what I am doing and asked if I wanted to be featured on the show she produces called START UP. I felt like it was a meant-to-be moment. And I said yes. This process has been both amazing and so hard to WAIT for to come to life! I’m just happy and honored I can help an industry that so desperately needs it.

Where Will the Episode Air?

It first airs on World Network on Saturday, Nov 17th at 1:30 pm CST

And then the next day, Sunday, November 28th at 12:30 pm CST on PBS.

Check your local listings for your exact time HERE 

START UP SHow

What is START UP About?

Join host Gary Bredow as he travels across America interviewing small business owners to hear their personal stories and find out what it really takes to start a successful business from the ground up. Energetic, inspirational, and educational, START UP is a fast-paced series that captures the heart and imagination of anyone who has ever dreamed of starting their own business.

START Up is a two-time Emmy nominated show with a reach of roughly 6 million viewers.

How Did START UP Come About?

“The idea for START UP came at a particularly low point in my corporate career. The giant media company I was working for had laid off 85% of my co-workers, and I realized that I would never have the kind of security that I wanted by working for someone else.  However, I had no idea how to start a business.  I wondered how people were able to do things like lease space, get a loan, and essentially create something out of nothing.  I thought that maybe if I heard the stories directly from the people who have done it successfully, maybe it would give me the confidence to start my own business, and essentially control my own destiny. Outside of a small commercial and documentary production company, ironically, START UP was my first truly successful start-up. I have since opened a multi-media production facility and have started several other small businesses.  Without the insight of other successful entrepreneurs, I certainly wouldn’t be writing this today.

I believe that this is the age of the entrepreneur, and as job security has increasingly become a thing of the past, we have no choice but to become self-reliant. Small business is the foundation of growth in America, and it truly starts with one person, with one vision.”

-Gary Bredow

What Other Stations and Networks Will Air the Show?

After season 9 is over, the entire season will go on to be available on Amazon Prime and Create Network.

Don’t forget to set your calendars and DVRs for Sunday, November 28th to watch Hope and Mother Trucker Yoga making waves in the trucking industry.

Mother Trucker Yoga Start Up Show Blog

 

 

 

MOTHER TRUCKER YOGA DRIVER SPOTLIGHT – Idella Hansen

National truck driver appreciation week mother trucker yoga blog

Truck Driver Appreciation Week may have passed, but we still want to celebrate! And what better way than to highlight some of our road heroes. We interviewed drivers and asked them questions about their lives to help others see how amazing and hard trucking is.

It’s our truck drivers who keep our great country running strong. Many of these men and women go unnoticed, not because they aren’t important, but because what they do doesn’t live in a fancy building or doesn’t require a cap and gown.

These men and women are out on our roads, carrying all our essential and non-essential products we want and love day in and day out. And here at Mother Trucker Yoga, it’s not just trucking fitness that is important to us. It’s the men and women whom we serve.

idella hansen mother trucker yoga blog

Meet Idella Hansen!

People call Idella MaMA ChooChoo on the CB.

 

QUESTION 1: How long have you been driving?

Answer: 52 years

 

QUESTION 2: What do you love most about being a truck driver?

Answer: First off it’s not a job for me, it’s a way of life, and I love all of it from customer service to do the hardbacks.

Idella works for IBI Security Transport.

 

DID YOU KNOW?

IBI is a full-service armored transportation company, operating in all 48 Continental States of the USA, Canada, and Mexico. IBI is a privately held company based in Woodside New York. IBI has been in operation since 1966. IBI is a full-service security company, operating Nationwide and in Canada and Mexico.

In 2001 IBI acquired Securicor Valuables Transport, Inc., a high-value, secured, “over-the-road” transportation company. IBI operates this division as, IBI Secured Transport, Inc. This is a national and international operation, with terminals in Trenton, New Jersey, and Salt Lake City, Utah.

 

Recognition Well-Deserved!

Back in 2017 Idella Hansen was nominated and chosen as citizen driver of the year.

Known for her signature red cowboy boots, her willingness to help her fellow drivers, her community, and her fellow women, Idella Hansen leads by example. Idella’s ability and dedication have earned her the respect of her fellow drivers, and TA-Petro is proud to honor her as a 2017 Citizen Driver.

In 2013, TA-Petro launched the Citizen Driver Program to honor exceptional drivers who exhibit strong citizenship, community involvement, leadership, health and wellness, and safety. To date, 26 Citizen Driver Honorees have been named as the best of the best. Idella is one of five members of the 2017 class.

idella hansen cowboy boots mother trucker yoga blog

“Idella is a pioneer in our industry and is a great example of what the Citizen Driver Award was created to recognize. She exemplifies the qualities of the award by her words and deeds on a daily basis, and continues to be a shining example of safety, involvement, and passion within our industry,” said Rick Ash, 2015 Citizen Driver Award Recipient, St. Christopher Fund Board Member, Former Chairman Trucking Solutions Group, Chairman Onramp to Health.

 

idella hansen

 

QUESTION 3: Trucking is hard. Why do you keep on trucking?

Answer: Because it’s in my blood and it’s pays really great, I work for a super company and they keep telling me not yet don’t retire.

 

QUESTION 4: What do you want to say to new upcoming drivers in the industry?

The first year is the hardest. Be prepared to change your way of doing things.

QUESTION: What is your favorite truck stop?

Answer: Kenley95 North Carolina. I love the update and the facilities

QUESTION 7: What would make trucking easier for you and other drivers?

ANSWER: That the rules and state regulations would be more uniform

 

QUESTION 8: What do you do, if anything, to try to stay healthy on the road?

ANSWER: Mother Trucker Yoga and Rolling Strong and St Christopher’s Trucker Relief Fund.

Idella had a final thought he wanted everyone to know.

We are the lifeblood of the Country and will be for many years to come, which helps us to do a good job. I will continue to truck until I drive it off the end of the world and beyond

 

What do you like most about the trucking industry?

Have a comment to share with Idella or our readers?

Please share it in the comments below!

 

Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031.

To get involved with Mother Trucker Yoga’s mission and help drivers just like you incorporate driver fitness into their lives.  Contact us!

 

Read our other Driver Spotlights:

VW Lady Trucker https://www.mothertruckeryoga.com/2021/09/14/mother-trucker-driver-spotlight-vw-lady-trucker/

STAY FIT Truck Stop Fitness Center Quick Weighted Workout for Drivers

Have you ever stepped inside any of the truck stop fitness centers? They aren’t in every truck stop, but they are free, and after being to more than a dozen of TA Petros Truck Stop Fitness centers, I’m here to tell you this is a hidden gem you want to take advantage of.

NOTE: This is not a full gym, and often people will see it and instantly compare it to a full-size gym. And no matter what, that is a win! This isn’t, but what it is, is an opportunity for you to move.

Now that things are beginning to open back up again, that means for drivers just like you, there are more opportunities for you to get up and move.

Most still look at “getting active and healthy” in the form of exercise. And I’m telling you they are wrong. Well, not totally wrong, but if exercising more would solve all our health problems, we wouldn’t have this conversation. It’s about the little things.

Making small little changes.

If you want good dental hygiene, then you brush your teeth every day. If you want better bowel movements, you are going to drink more water. These are simple, not complicated, yet so many try to make it be complicated. I want to lead you towards health and fitness strategies that are as simple as brushing your teeth and make as much sense as drinking water for better bowel health.

Sprinkled throughout the US are fitness centers just for drivers. Truck Stop chains like TA Petro and Pilot Flying J’s have truck stops with fitness centers just waiting for you to use. Now, are they huge? No. Do they have every machine known to man? No. But they do have just the right amount of equipment and space to get you back on track!

Where We Go Wrong

We focus on the negative. I have talked to hundreds of drivers, and most have never taken advantage of the fitness centers at these locations. Why? Well, one, they didn’t know they existed, and two, they found reason to disapprove. Too small, not enough equipment, and on and on.

The people that want to improve their health will. The people that don’t want to improve their health won’t.

After 20 years working with people in pain and people looking to improve their fitness and health through lifestyle and movement changes, I noticed that it’s not about “exercise”, it’s about learning how to add more movement into your day. Which is what we focus on in Mother Trucker Yoga’s Membership Platform with Quick Simple Moves

What Can You Do Today?

What is one thing you can do today to take better care of your health? If you find yourself making excuses or coming up with bad reasons why nothing will work, then I want to encourage you to take a step back and find

Here are two of my favorite quick fitness moves for truck driver exercise on the go. And I know you are going to love these quick and easy moves.

Angled Abs Drop

Weighted Chest Fly

Let me know what you think about these simple fitness center moves.

And don’t forget to subscribe to my YouTube Channel

12 Things to Say to Yourself Everyday

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

Some joke about the current state of their health.

Some pretend it’s not an issue.

Some respond they had no idea.

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

Your Health Is Not a Means of Punishment

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

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

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

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

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

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

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

But it has to start with you.

The Link Between Thoughts, Feelings, And Behavior

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

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

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

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

12 Things to Say to Your Self Everyday Mother Trucker Yoga Blog Image 1

Shift Gears

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

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

It must start with how you talk to yourself.

You are worth it.

You are good enough.
You can work out.

You can eat healthily.

You have what it takes!

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

Notice your internal response after reading those statements?

Are you rejecting them?

Embracing them?

Do they inspire you?

Or make you feel uncomfortable?

 

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

Things to say to your body everyday mother trucker yoga blog

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

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

Trucker’s Shoulder: 3 Healing & Strengthening Tips

Any given trucker will feel strain in their hands, back, and knees after a long week of driving. Some of you may even feel strain in your shoulder, particularly if you’re driving through a beautiful but challenging winding mountainous road. The rounded socket fits the humerus, and each shoulder has four different muscles that encapsulate it. Let’s see how we can make each muscle loose and strong so our shoulders don’t make us squint in pain when we’re making really tight turns.

The rotator cuff

 

For most of the injuries and pains you hear about the shoulder joint, refer to the rotator cuff. The rotator cuff tendon lays along the top of the shoulder and folds down over the shoulder joint. It is responsible for elevating our arm outward, upward and it also stabilizes the shoulder during twisting or rotating movement. Here are some exercises you can do to strengthen it.

 

  • A doorway stretch is great for several reasons. You can moderate how much rotation and force goes through the rotator cuff, it’s easy to do standing or kneeling, and it doesn’t require any equipment.
  • High-low rows. Hold your arms out in front of you like you’re holding two milk jugs. Then slowly bring your fists by either side of your ribs. Do about 10 reps for 3-4 sets. Take your time.
  • Pulling the cord. With a jump rope or tension band, stand on it and make the motion of pulling a chainsaw or lawnmower cord. Rotate with the movement by opening up your outer hip.

 

Front deltoid

 

The front deltoid is the smallest of the shoulder muscles. It’s used for raising objects directly in front of us. As truckers, your arms are extended over the wheel for long periods of time, and you are lifting objects up and over the rear loading bay. If you feel strain in your deltoid, here is what you can do.

 

  • Standing/sitting toe touch stretch. It’s fundamental, easy to do. Sit or stand and without bending your back, try to touch your toes. This stretches the front deltoid, and it feels great. If you cannot do this, bend your knees and keep your weight more forward if you are standing. And if you are sitting, bend your knees and prop your knees with a pillow. 

Trucker's Shoulder: 3 Healing & Strengthening Tips MTY BLog

  • Cross-arm stretch. Move your arm at a 90-degree angle over your chest, and using your opposite arm, pull it over the chest while preventing your back from rotating in its direction.

Trucker's Shoulder: 3 Healing & Strengthening Tips MTY 2

Want to know more about this great shoulder stretch? Check out our video that will walk you through the importance of stretching your shoulders and another version of the stretch you can try out too!

  • Angle stretch. With your arms behind your back, clasp both hands and push your shoulders as far back as possible. This is an intense stretch, so take your time. And if you are not able to clasp your hands behind your back, use a belt or even your Good-N-Tight to help you create the stretch. 

Trucker's Shoulder: 3 Healing & Strengthening Tips MTY 3

Further care

 

If your shoulders do still hurt and you need further care, contact in-home physical therapy services to give you Hospice Care. They help people of many ages deal with chronic pains and rehabilitation. They arrive at your home to give the care, so that saves you time, gas money, and hassle. They’ll bring all the relevant equipment you’ll need and run you through the exercises step by step. It’s a great way to have a helping hand, getting you back on the road to recovery.

 

The shoulder joint is amazing, and without it, you could not be the awesome truckers you all are. So take care of the muscles and tendons by doing some of these exercises and stretches. 

Let us know here at Mother Trucker Yoga what you think in the comments below.

And don’t forget when you are in pain after you do some stretching to lather on some STIFF Mother Trucker pain relief cream to help your muscles heal fast!

STIFF Mother Trucker banner