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Resting & Relaxing Is An Essential Part Of Getting Fit As A Driver

It might seem as though relaxing and sleeping well are totally opposed to getting fit as a driver. After all, you’re not building muscle, flexibility, or endurance when laying down and resting, and certainly not when you’re snoozing.

Actually, you are. Lifting weights, for example, doesn’t build muscle. It tears your muscles down incrementally so that you can then recover with a higher protein diet. It provides a stress response t that builds then said muscle in your rest and relaxation periods.

For this reason, then, any excellent fitness habit, be that yoga, running, cycling, rowing, swimming, or lifting weights, is simply incomplete and will burn you out quickly if you find you’re unable to get the rest you need.

How should we regard this truth, then? Well, it’s important to make a worthwhile schedule regarding your fitness habits. This should include rest days. In this post, we’ll discuss the value of that, some advice to help you along, and suggestions for what to do on your rest days to aid your future workouts.

Without further ado, let’s consider:

A Worthwhile Diet

Many people think getting fit means limiting your diet and basically only ever eating rabbit food, but that’s not true. Sure, eating is often indulgent, but a proper diet helps you balance some of those issues. For instance, eating a high protein, relatively low carb diet with plenty of green vegetables, both fibrous and leafy, can help you feel more satiated. And when it comes to truck driver health, you must monitor what you eat because you aren’t moving much during the day.

That lack of movement can add weight when you consume more than you are burning. Switching up your morning breakfast for steel-cut oats can help you feel fuller for longer. And truck driver health foods that are travel friendly and can be made with little effort like steel-cut oats make eating healthy for a driver easy. Foods like this can be the start of a fantastic relationship with food,, learning to cook wholesome meals, and feeling amazing as a result.

With the holidays around the corner, it can be stressful to figure out what to eat. Check out our blog – Healthy Holiday Survival Guide: 5 Simple Strategies.

Light Walking & Stretching

Of course, avoiding all physical activity on your rest days isn’t necessarily what we’re going for here. A nice light walk with the dog, some light stretching, and using equipment like foam rollers can be a big helper here. Perhaps you could even use this time to practice your discipline and learn more about it. For instance, understanding the best yoga phrases to use can help you understand this discipline more intimately. That kind of approach can work wonders for all those reasons and more.

If you are looking for ways to motivate yourself to get out and away and aren’t sure how to structure your activities check out Mother Trucker Yoga’s Walking Challenge. THIS IS a FREE 30 Day guide to getting out and walking more. This is the perfect way to start your new path towards trucking fitness.

Perfect Your Sleep Habits

Sleep is one of the best things you can get right for staying healthy and fit, but it depends on your schedule. Eight hours is generally recommended for most adult people. Ensure quality sleep by ensuring your bedroom has good ventilation, that you keep a consistent bedtime, and that you give yourself time to wind down before bed. If you can do that, then you’ll be much more able to drift away comfortably. Some people use herbal sleeping tablets to help them get into a good schedule, but what works for you is often more than appropriate. What matters here is consistency.

With this approach, you’re sure to find rest and relaxation are the perfect supplements to your workouts.

Getting fit as a driver doesn’t have to be complicated. Whether you are focused on truck driver health or trucking fitness, all the above can help you take that next step so you can feel good again.

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4 Signs You Are Overexerting Yourself Physically

It is not a good idea to overexert the body, no matter how fit and healthy you might be in general. When you use the body too much or in too strenuous a manner, it can lead to injuries and pain, which can often be severe and last a long time. If you are keen to avoid that, you’ll want to know what the signs are that you might be overexerting yourself physically. Driver fitness is you paying attention to how you move and how you exercise. In this post, we’ll take a look at some of the clearest of these that you might want to be aware of right now.

 

 

Inflammation

 

Sometimes when you are working out too hard, you will end up with some serious inflammation in your joints or muscles. This is very much your muscles telling you that you need to relax a little more and not take it quite so hard. For instance, you might find that you get shin splints after running, and you have to make use of posterior shin splints taping with KT Tape. It is clearly best to avoid that altogether by just taking it a little easier when you are running in the first place.

 

Weak Muscles

 

If you are feeling a lot of sudden weakness in your muscles after you have been exercising, then this can be a sign that you are doing too much during the workout session. Driver fitness can be challenging given your schedule and space, but when you do have time make sure you exercise smart. Of course, you might often feel tired after working out, and if you didn’t then you probably wouldn’t be doing it right. But having incredibly weak-feeling muscles is a sure sign that you are doing too much. So rein it in a little and try to do a little less next time around when this happens.

4 Signs You Are Overexerting Yourself Physically Image Mother Trucker Yoga Blog

Dark Urine

 

It sounds unpleasant, but it is worth taking a look at what your urine looks like after you have been exercising. If it is particularly dark, that might mean that your body has gone through a lot of dehydration during the process, which is itself a clear sign that you are probably overdoing it. It might mean you need to relax a little, and also that you could probably do with a little more water. Remember when it comes to driver fitness and truck driver health you want to be getting in at least eight cups of water. Many health issues can be resolved by improving hydration. Ideally, your urine should be clear or very close to being clear.

 

Confusion & Agitation

 

Bear in mind that there are also some clear psychological signs that you should look out for too, and if any of these present themselves it is time to stop exercising and relax a little and look after yourself as best as you can. For instance, you might find that you feel confused or agitated after you have overexerted yourself, or even while you are in the middle of the workout session itself. This is a sign that you are doing too much, and it’s something you should pay close attention to.

 

As you can see, there are a few signs that you might want to pay attention to, and change what you are doing accordingly. You’ll find that these are important to bear in mind.

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6 Health Problems You Might Encounter As a Truck Driver

The world needs truck drivers. People want goods shipped from one side of the country to another, and they want it done quickly. However, as much as society recognizes how important the profession is, they often don’t consider how much health can be impacted by navigating long-haul journeys. 

6 Health Problems You Might Encounter As a Truck Driver mother trucker yoga blog health

You never know how much different truck driving is to other jobs until you experience it. Rather than have the freedom of an office, you are often confined to the small cab. Depending on the destination, you could be away for weeks on end before making it home again. This environment can lead to significant health issues, and here are some of the most common.

 

Mobility Problems 

 

It should be no surprise that sitting in your truck cab for eight hours on end every day can cause issues. The lack of movement will stiffen joints and put pressure on your lower back and neck. Similarly, constant focus could even cause headaches, which will affect performance. 

 

This issue is a lot like sitting at a desk all day. You can’t be rigid in a single place for the entire journey, so take every opportunity possible to stretch your legs and get some much-needed fresh air. As long as you stay on schedule, you can eliminate the risk of severe mobility problems. With Mother Trucker Yoga’s everyday movements you can keep your mobility and your body strong. 

 

Obesity 

 

A lack of mobility could also lead to obesity problems. You won’t get the chance to exercise, and you also can’t rely on a proper meal every day. Instead, you rely on ready meals and processed foods from truck stops and fast food places. 

 

Already, you’re at a disadvantage, especially when you’re on a time limit to complete a shipment. You can’t take a personal day and hit the gym, but you also can’t allow your body to deal with bad food. Instead, consider healthy snacks for truck drivers that will reduce weight gain and provide all the essential nutrients and minerals you need to stay engaged on the road. Read the food label not just for the nutrition but for the ingredients. Make sure you are actually eating real food.

 

Lung Cancer

 

Research from the Center for Disease Control discovered that around 70% of truck drivers smoke, and with little else to do on the road, this can quickly become a way to pass the time. You don’t need anyone to tell you how bad smoking is for your health, but you also might know how difficult it can be to break out of this habit. 

 

Excessive smoking will lead to lung cancer, so as much as it can pass the time and even reduce stress, it won’t do your health any favors. When you compound this with the carbon emissions from the diesel exhaust, you drastically increase your chances of significant health problems, so do what you can to reduce exposure and cut out any bad habits. Our friends over at St. Christopher Truckers Relief Fun has an amazing Rigs without Cigs program to help aid drivers in the process of quitting smoking. 

 

Irregular Sleep 

 

You would think that driving all day will make it easy to get to sleep when your shift finishes, but this isn’t the case. Truck drivers do not have the luxury of their beds, which for some can make it difficult to sleep, and this causes a range of issues that will affect health and performance. 

 

You should never drive while tired, but when you’re on a time limit and it’s dollars for miles you often feel the need to keep on trucking. Focus on a sleep routine and stick with it to help reduce the time spend trying to fall asleep. 

 

Hearing Loss

 

Truck drivers must be aware of everything around them, and this is not possible if they experience hearing loss. Typically, this occurs with older truck drivers who have been exposed to the noisy engine and highways their entire career.  

 

You can learn more about how moderate hearing loss feels, and consider how this could impact your truck driving. If it puts you and anyone else in danger – especially as you’re unable to differentiate sounds or hear upcoming cars – think about possible solutions. When is the last time you got your hearing checked? Some hearing loss as we age is normal, but don’t go without it unchecked if you feel you may have a larger issue going on. Truck driver health is essential and your health matters. 

 

Isolation and Loneliness 

 

There are few things lonelier than taking a journey by yourself and having to come back the way you came also along. Many truck drivers experience significant mental health problems caused by feelings of isolation and loneliness. 

 

As much as the radio or regular phone calls can help, they are no substitute for real human interaction. If you have a family or are someone who loves to spend time with others, you may struggle to cope with the loneliness that comes from driving a truck. So reach out regularly and even things like smiling at a stranger and drumming up a conversation with someone standing next to you can help you feel connected, with a purpose and happiness, and who doesn’t like feeling happy?

 

Keep On Truckin’ 

 

Truck driving can be an incredibly rewarding career, especially if you are someone who loves getting behind the wheel and seeing as much of the country – and perhaps the world – as possible. However, it does not come without its share of truck driver health issues, so consider these and how to overcome them to ensure you make the most of your truck driving career.

Here are a few other blogs you might enjoy:

11 Strategies for Truck Drivers To Start Following A Healthy Lifestyle

Truck Driver Health: Guided Meditations for A Happy Mind

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11 Strategies for Truck Drivers To Start Following A Healthy Lifestyle

There are many benefits associated with following a healthy lifestyle. It can increase your confidence and self-worth, improve your overall health and fitness, and even positively affect your mood and happiness. However, making the switch to a healthy lifestyle can often seem like an impossible task, whether you’ve come to rely on unhealthy habits and coping mechanisms or are simply unsure of where to start.

 

Nevertheless, it’s important to remember that a healthy lifestyle is always within reach – and making a few small changes at a time can have a huge difference, helping you achieve your goals in no time at all.

 

With that in mind, here are some tips and strategies that you can use to start following a healthier lifestyle. 

11 Strategies for Truck Drivers To Start Following A Healthy Lifestyle

1.Identify unhealthy habits.

The first step towards living a healthier, happier life is acknowledging areas where you might have a problem. After all, you may have picked up on unhealthy habits without really realizing it. For example, going to bed late every night can affect your sleep schedule, meaning that you are never as rested as you need to be. Alternatively, you could rely on processed foods as they are often quicker and easier to prepare than fresh meals. Identifying these issues means that you know exactly what changes need to be made. 

 

2.Cook Yourself.

Healthy eating does not mean that you have to eat salad after salad; in fact, you can enjoy thousands of delicious recipes when focusing on healthy living. Therefore, one way to focus on transitioning into a healthy lifestyle is by spending more time in the kitchen, experimenting with new foods and ingredients instead of reaching for the takeout menu or a microwave meal. This is also a great way to develop new skills. And since cooking on the road can be challenging for some, make sure you check out Road Pro’s cookware helping you make eating healthy a little bit easier.  Our two favorites are Road Pro Portable Stove (AKA Lunchbox) and the 12 volt Saucepan. 

Roadpro sauce pan Road Pro portable stove lunchbox

 

4.3.3    3.Practice Preventative Health.

The majority of us have all grown up with the mentality of “sick care,” meaning don’t do anything about your health until you are sick. I’m telling you that mentality is wrong. Don’t wait for your body to show signs of sickness or stress before deciding to do something about your health as a truck driver. Being aware of any health issues you could face, especially as a truck driver, can equip you to find ways to prevent them or minimize their impact. Truck driver health issues like heart disease, sleep apnea, dehydration, diabetes, fatigue, and obesity can all become a concern for a truck driver’s health. We want you to know there are things you can do to help reduce the chances of impacting your health. 

 

4. Keep on walking.

There are many benefits associated with walking more often; it can improve your cardiovascular fitness, balance, dexterity, and endurance. Furthermore, walking also encourages you to spend more time outdoors, which is excellent for your health and happiness. As a general rule, you should try to take around 10,000 steps a day. And as a truck driver, that can be tricky sometimes. Consider laps around your truck, using your truck step as a mini stair stepper to start. If this is not possible for you, don’t worry – give yourself a smaller, more manageable target and work on increasing it over time. 

 

5.Discover what trucker fitness exercises work for you.

Incorporating exercise into your routine is a great way to transition into a healthier lifestyle, but you must focus on activities that work for you and your needs.  Finding a workout routine that works for you protects you from overexertion or injury and helps you see positive results sooner rather than later. It also makes it easier to put together a killer fitness regime.  

mother trucker yoga blog movment

6.Add to your exercise routine over time.

When you haven’t participated in any exercise for a little while, reintroducing it to your routine could seem incredibly daunting, especially if you feel your fitness and endurance levels are not up to scratch.  Therefore, you must start small – focusing on small bursts of exercise instead of throwing yourself straight into a complex and lengthy routine. As your fitness levels increase, you can always build up the intensity of your workout to match. 

 

7.Reduce daily stress.

While stress can be unavoidable, you mustn’t put yourself under stress unnecessarily, as this can have an incredibly negative effect on your overall health and happiness. For example, prolonged stress can lead to a lack of sleep and poor motivation. Therefore, one way you can begin to live a healthier lifestyle is by being honest about what stresses you and then noticing the conversation and action steps you take after you become aware. Much just default to complaining and actually attach to the stress as an identity. Ask yourself, what can I do that I enjoy? What makes me happy? What helps me reduce stress? This could include asking for additional support at work or letting go of friends who drag you down instead of lifting you. 

Life Is About Choices

The great American philosopher, Ralph Waldo Emerson, wrote a letter to his daughter, who was worried over a mistake she’d made. This is what it said:

“Finish each day and be done with it. You have done what you could. Some blunders, losses, and absurdities no doubt crept in; forget them as soon as you can.

 

8.Schedule in some self-care.

While it may not essentially seem that way, self-care should be considered an essential part of your routine and help you live a healthier, happier life. Therefore, you must add self-care to your schedule in as many different forms as possible. Remember, self-care could include curating a skincare routine or something simpler like giving yourself a break when you need one. 

 

9.Put together a sleep schedule.

Your sleep affects your health in more ways than you may initially realize, meaning that it’s vital you work on improving your sleep schedule. Thankfully, there are various steps you can take to achieve this goal. For example, you can avoid using your phone or staring at a screen before bed, which often makes it harder for your brain to shut off. Furthermore, you could start to go to bed at the same time each evening, as a routine can help you drift off to sleep much easier as your brain and body will begin to feel tired around this time. And when you can’t fall asleep because your back or hips hurt, it might be time for a quick stretch or a readjustment of how you sleep. 

10.Set yourself manageable goals.

Setting yourself new goals is an important part of following a healthy routine, whether they pertain to healthy weight loss or increased ability to do specific tasks. However, the goals you set for yourself must be realistic and attainable – as this is the easiest way to remain on track and avoid feeling disheartened. For example, instead of setting yourself to lose X amount of weight or fat, focus on the health benefits you can aspire towards instead. This could include goals such as feeling more energized, sleeping better, or increasing the amount of distance you can walk/run. (Check out Mother Trucker Yoga’s blog on how to set GOALS)

 

11.Remain positive.

This is perhaps the most important step on the list, as to revamp your lifestyle, you need to be able to maintain a positive outlook. While your friends and family will likely support your journey, you also have to provide yourself with the motivation needed to make fundamental changes. Otherwise, you may find that you give up at the smallest of hurdles. 

 

 

 

It’s important to remember that healthy living is a change of lifestyle, not something you do for a few weeks and then abandon. However, this shift will not feel as dramatic or hard to conquer by incorporating change gradually over time. Therefore, it’s equally important that you do not rush the process and try to change everything about your habits and lifestyle overnight. Instead, try to introduce a few minor changes a month – knowing that big results will follow. You’ve got this!

 

   STIFF Mother Trucker Pain Relief Cream

 

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Truck Driver Health: Guided Meditations for A Happy Mind

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A happy, healthy mind is critical to a driver’s well-being in truck driver health.

The high amount of stress drivers have to deal with day in and day out is often normalized by the industry and never taken seriously. Telling a driver to “exercise” is not a solution and can often lead to more stress, anxiety, and unhealthy practices out on the road.

With the amount of time a driver spends behind the wheel, it only makes sense that they use that time to their advantage.

The entire premise Mother Trucker Yoga is based on is easy three to five-minute moves you can do, strategies you can implement into your day from the cab of your truck. We are the first company to break down fitness and wellness for drivers into bite-size pieces. We have a unique approach to driver wellness because we are not just coming from a fitness, therapy, or exercise background. We are coming from a yoga and functional movement background. Where we focus on the whole person and practical application. And one of those applications is stress relief in the form of guided meditations and relaxation.

Truck Driver Health: Guided Meditations

And while everyone else is compartmentalizing your health, we are integrating it. If you truly want to get healthy, you have to look at the whole self. , Your Body, Your Breath, Your Internal Health, Your External Health, Your Mind, Your Spirit. It would be best if you recognized them all.

The reason yoga played such a big role in my health and wellness journey had nothing to do with a yoga mat and everything to do with what the mat taught me about living and life. And that is what I do with Mother Trucker Yoga.

And when it comes to truck driver health, guided meditation can play a big role in your overall health and happiness.

Because we have to address the mind, or nothing you try to do will ever stick.

We are currently running our 2nd Annual Going the Distance Health Challenge for Truck Drivers and helping support our drivers more during this challenge; I have created several guided breathing, meditation, and relaxation practices to help support the need for mental health mental wellness.

What is Mindfulness?

When you Google the word mindfulness, you get the following:

mind·ful·ness
/ˈmīn(d)f(ə)lnəs/
noun
  1. 1.
    the quality or state of being conscious or aware of something.
    “their mindfulness of the wider cinematic tradition”
  2. 2.
    a mental state achieved by focusing one’s awareness on the present moment while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

 

While driving, there are dozens of distractions, and they all take you away from the present moment of driving. There is a difference between something you need to pay attention to while driving and a distraction. Do you know the difference? Can you tell when you are distracted VS paying attention to something while driving?

Distractions ask you to leave what you are doing and bring your attention elsewhere. They often lead your mind down the rabbit trail of other emotions linked to the past, future, or something outside of what you are doing currently driving.

I created a driving meditation to help support truck driver health. With the time you spend sitting in the driver’s seat, you might as well do something that builds you up, leaves you happy, and supports your health.

A Mindfulness Driving Audio For Truck Drivers

This audio is not meant to distract you or make it more difficult to focus while driving, but the opposite. Give it a try and let us know in the comments what you think.

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How To Deal With A Vehicle Accident: Helpful Tips For New Drivers

What do you do when your vehicle gets into an accident? Knowing the best course of action can be challenging, whether it’s a fender bender or more serious. Here are some helpful tips that will keep you safe and protect your vehicle.

Stay Calm And Assess The Situation

It’s easy to get nervous when in a car accident, but you must stay calm and assess your situation before moving. This will ensure that no one gets injured or damages their vehicle needlessly.

Get To Safety

If you are in a severe accident, it’s essential to get yourself and anyone else involved out of the way of any oncoming traffic. If your vehicle is still operational, move it somewhere safe so that no one gets hit by another driver who might not be paying attention or be impaired.

Call Emergency Services

Even if only minor injuries, always call for help when an incident happens with your car. An ambulance will come along with police officers to take statements from everyone involved about what happened before sending them home safely.

It is also possible that someone else was injured more seriously than they let on at first, which means calling emergency services can save lives! This is especially true if both parties were responsible for causing the crash because then nobody would be helping those who need it most.

Call Your Insurer And Call A Lawyer

If you were involved in the accident and caused damage to someone else’s property (including their vehicle), then your insurance company will be getting a call shortly! It is always best that all relevant information about what happened gets passed along as soon as possible so that everybody has an accurate picture of how things occurred. This way, there won’t be any confusion later on if something like liability needs to get sorted out before repairs can begin. Insurance companies are known for playing hardball when they feel they have been wronged by customers making claims against them. With this knowledge at hand, though, drivers can ensure that everything goes smoothly and that both parties feel satisfied with the result.

Many people overlook calling a lawyer as soon as an accident happens, but this is actually one of the most important parts of dealing with your insurance company and any other drivers involved in the incident. Even if you do not think that there was anything negligent about what happened on your part, it’s still worth consulting the best legal representation who can help protect your best interests and guide you through all of the steps to take once an auto accident occurs.

Accidents are scary situations for many people because they often involve unknown or unforeseeable circumstances, which can put anyone at risk of being taken advantage of by others looking to make some easy cash from someone else’s mistake! Calling a lawyer right away helps ensure that no matter how complicated things get within the first hours after an accident, somebody will always be there looking out for you.

Gather Evidence And Take Photos

Even if it’s just a small fender bender, take photos of the damage done to both vehicles involved to present them as evidence when talking with your insurance company or any other drivers who might have been at fault. Make sure that nothing gets moved around until after all necessary pictures are taken so that no one’s story about what happened becomes muddled while trying to piece together what occurred before police officers arrive on the scene (if they do). This is important because once someone moves something from its original place, it can make figuring out where everything should go much more difficult later down the line! Remember, though. It is always best to leave anything that could be considered a piece of evidence alone until the police arrive on the scene or you have been instructed by them otherwise.

In this blog post, we went over what exactly happens when an accident occurs and how important it is for new drivers, in particular, to follow these steps carefully if they end up being involved in any vehicle crash! Even though there are several legalities at play here which might seem daunting at first glance, the most important thing about dealing with auto accidents involving other people’s property (including their vehicles) can come down to simply following orders from your insurance company about what needs to be done next. Keeping calm under pressure will help ensure things go smoothly without too much stress getting in the way of the best possible outcome for all parties involved.

And always remember, if you work for a company, reach out and gain clarity on the policies and procedures that they have in place for their drivers to ensure you have done everything you need to do to ensure the best possible outcome despite the accident.

 

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Easy to Pack Healthy Snacks for Truck Drivers

Healthy snacks for truck drivers that are easy to pack!

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

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

Why pack healthy snacks?

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

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

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

Easy to pack snacks for truck drivers Mother Trucker Yoga blog post 2

Ideas for Healthy Snacks for Truck Drivers and Travelers

Nuts & Seeds

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

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

Trail Mix

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

Fresh Fruit

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

Chips Popcorn or Pretzels?

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

Consider the following:

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

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

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

Rice Cakes

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

Kale Chips

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

Jerky

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

Granola or Oatmeal

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

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

 

Protein Balls VS Protein Bars

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

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

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

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

Mother Trucker Yoga Health and Fitness Webinar

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How To Move More When You Sit All Day!

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

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

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

5 Ways to Increase Daily Movement:

Go for a walk.

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

Stretch your body.

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

Sit up straight.

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

Move while you watch TV.

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

Make your movement consistent.

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

 

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

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

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We Are Your Trucking Fitness Company

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

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

Our Mission at Mother Trucker Yoga

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

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

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

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

Hope Zvara, CEO & Founder of Mother Trucker Yoga

why we are differnt MTY page

Our Method at Mother Trucker Yoga

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

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

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

Find out about our Trucking Fitness Corporate Programs HERE

STIFF Mother Trucker Marc Springer

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