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4 Poses to Banish Stress Instantly While Traveling

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

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

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

4 Poses to Banish Stress Instantly While Traveling

Heart Opening Pose Mother Trucker Yoga Blog

Heart Opening Yoga Pose – Shoulder and Upper Back Stretch

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

Constructive Rest Pose Mother Trucker Yoga Blog

Constructive Rest Yoga Pose- Reduce Back Pain

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

Seated Forward Bend Traveling Mother Trucker Yoga Blog

Seated Forward Bend – Complete Stretch from Foot to Forehead

 

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

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

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

You Are Worth It

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

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

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

10 Steps to Setting Goals as a Truck Driver

Benefits of Meditation- Simple Ways to Start Meditating

The 13th Step of Addiction Recovery 

3 Stretches to Improve Hand Mobility While Driving

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

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

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

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

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

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

FINGER  AND HAND STRETCHES:

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

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

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

Finger Stretches Mother Trucker Yoga Blog

WRIST AND HAND STRETCHES:

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

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

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

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

Wrist Stretch Mother Trucker Yoga Blog

Wrist Stretch in truck mother trucker yoga

SHOULDER & UPPER ARM STRETCH:

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

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

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

Shoulder Stretch Mother Trucker Yoga Blog

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

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

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

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

 

Want to read more from Mother Trucker Yoga?

10 Tips for a Functional Body Blog 

 

Neck Pain: 7 Ways to Drive Pain-Free

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

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

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

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

Neck Pain: Staying Pain-Free on the Road

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

Start with a good driving posture.

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

Forawrd head for truck drivers blog post mother trucker yoga

  1. Reposition your head.

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

  2. Use back support.

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

  3. Adjust your mirrors.

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

  4. Avoid eyestrain and impaired driving.

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

  5. Take a break.

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

  6. Ditch the pillow.

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

  7. Stretch.

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

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

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

 

Pain Relief Cream just for truckers!

Have you tried Mother Trucker Yoga’s – Stiff Mother Trucker Pain Relief Cream?

You can grab your bottle now with limited time FREE SHIPPING!

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Stiff Mother Trucker 2oz bottle

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

  1. Put Back Pain in the Rear View Mirror  
  2. Benefits of Meditation

Corporate Yoga for Drivers and Desk Employees

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

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

 

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

 

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

 

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

 

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

 

YOGA IN THE WORKPLACE

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

 

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

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

 

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

 

BENEFITS OF YOGA IN THE WORKPLACE

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

 

ALLEVIATES ACHES AND PAINS FROM DESK JOBS

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

 

INCREASES ENERGY & REDUCED FATIGUE

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

 

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

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

Yoga Stretch MTY Blog

IMPROVES CONCENTRATION & FOCUS

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

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

 

PROMOTES COMPANY CULTURE & MORALE

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

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

 

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

 

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

 

YOGA, GOOD FOR BUSINESS AND YOUR BOTTOM LINE

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

 

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

 

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

 

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

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

 

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

 

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

10 Ways to Stay Healthy During an Outbreak – COVID-19

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We understand that during this time our drivers must still keep on rolling. And as you roll on from city to city, and state to state. We appreciate you and your continued service to keep our country moving.

And although it seems silly, during this time, it’s always a great idea to stop and reflect on how we can be a part of the problem or a part of the solution. We at Mother Trucker Yoga want to be a part of the solution!

With the outbreak of COVID-19 impacting our state and local community, we are focusing on doing things we need to do to keep you, our community, our staff, and our facility as safe and as healthy as possible.

Like us, many of you were intending to travel to MATS and join us and thousands of others for three full days of fun, community, and connection. However, in light of the current events, MATS was canceled.

But let’s take this time to make sure we are practicing good hygiene and supporting others to stay healthy!

Here are the current guidelines and announcements from federal, state and local agencies, including the CDC and other health organizations.

Stay safe during an outbreak mother trucker yoga

Consider the following when out on the road, in the efforts to stay healthy and help others do the same: 

  • If you are feeling healthy, keep moving. Keep walking, keep exercising. A healthy body and mind can reduce stress and boost your immune system.

 

  • Support each other in cultivating a gratitude practice. Dr. Joe Dispenza conducted a study that found: Practicing gratitude for 9-10 minutes, 3 times per day, for 4 consecutive days increases the function of your immune system.

 

  • Get some quality sleep. Check out our guided meditations to help you get some much-needed shut-eye!  Get 7-8 hours of sleep a night. Research has shown that T-cell production increases with consistent good rest and sleep. Naps are GREAT!

 

  • Consider how you can support the health and comfort of your neighbors and friends. Check up on anyone you know that may have compromised health. Stay connected via phone, text, and email.

 

  • Be mindful of the source of information. Be thoughtful before sharing or posting. Question information that might be untrue or cause concern.

 

  • If you have a compromised respiratory system, immune system, uncontrolled high blood pressure, and/or diabetes, stay safe and stay home.

 

  • If you show any signs of illness (fever, cough, shortness of breath), Contact your health care provider and use common sense. It may not seem like a “big deal” but others may not have as strong of immunity as you do. Consider others and their health as well as your own during this time. It is difficult to discern the difference between Coronavirus, Influenza, the common cold, and allergies.

 

  • Minimize exposure to Coronavirus by following the hand hygiene guidelines – washing your hands with soap and water for 20 seconds and avoiding touching your eyes, nose, or mouth with unwashed hands. If you are experiencing flu-like symptoms, contact your doctor. Or check out our DYI hand sanitizer recipe HERE.

 

  • Practice good social etiquette: wash your hands, cough or sneeze into your arm, and use paper towels when opening doors. Or at a minimum just we aware that the germs we spread not everyone’s immune system can withstand.

 

  • Consider wearing gloves when working outside your truck.

 

It is an absolute honor to serve you at Mother Trucker Yoga and to participate in keeping you safe and well.

 

Keep Yourself Healthy and Safe with these Practices – COVID-19 Virus:

1. If you have a runny nose and sputum, you have a common cold.
2. Coronavirus pneumonia is a dry cough with no runny nose.
3. This new virus is not heat-resistant and will be killed by a temperature of just 78°/81° Fahrenheit. It hates the Sun.
4. If someone sneezes with it, it takes about 10 feet before it drops to the ground and is no longer airborne.
5. If it drops on a metal surface it will live for at least 12 hours – so if you come into contact with any metal surface – wash your hands as soon as you can with a bacterial soap.
6. On fabric, it can survive for 6-12 hours. normal laundry detergent will kill it.
7. Drinking warm water is effective for all viruses. Try not to drink liquids with ice.
8. Wash your hands frequently as the virus can only live on your hands for 5-10 minutes, but – a lot can happen during that time – you can rub your eyes, pick your nose unwittingly and so on.
9. You should also gargle as prevention. A simple solution of salt in warm water will suffice.
10. Can’t emphasize enough – drink plenty of water!

And don’t panic. Check all your sources when reading on Social Media!

 

Drink Water Corona Virus Mother Trucker Yoga

Know the Symptoms:

1. It will first infect the throat, so you’ll have a sore throat lasting 3/4 days.
2. The virus then blends into a nasal fluid that enters the trachea and then the lungs, causing pneumonia. This takes about 5/6 days further.
3. With pneumonia comes high fever and difficulty in breathing.
4. The nasal congestion is not like the normal kind. You feel like you’re drowning. It’s imperative you then seek immediate attention.

 

Serious excellent advice by Japanese doctors treating COVID-19 cases:

Everyone should ensure your mouth & throat are moist, never dry.

Take a few sips of water every 15 minutes at least.

Why? Even if the virus gets into your mouth, drinking water or other liquids will wash them down through your throat and into the stomach.

Once there, your stomach acid will kill all the virus. If you don’t drink enough water more regularly, the virus can enter your windpipe and into the lungs. That’s very dangerous.

The new Coronavirus may not show signs of infection for many days. How can one know if he/she is infected? By the time they have a fever and/or cough and go to the hospital, the lung is usually 50% Fibrosis and it’s too late (Fibrosis is not reversible).

 Simple self-check that we can do every morning:

Take a deep breath and hold your breath for more than 10 seconds. If you complete it successfully without coughing, without discomfort, stiffness or tightness, etc., it proves there is no Fibrosis in the lungs, basically indicates no infection.

In critical times, please self-check every morning in an environment with clean air.

 

In the efforts to keep your body well. Please enjoy a complimentary FREE 30 days of our Online Yoga/Fitness Membership Site where you can log in and get a little movement and mental health session whenever you need it.
PLUS we will be bringing in LIVE sessions with Hope again! So get ready for some interactive fun!

USE THE CODE: CORONA2020

Mother Trucker Yoga Online

And for everyone that signs up, we will be drawing for some prizes to celebrate your step toward health and well-being!

Please reach out with any and all questions or concerns.

Above all, be well.

 

Thank you for reading our blog. Don’t forget to check out our other blogs: 

>>>>> DIY Homemade Hand Sanitizer 

>>>>> Healthy Foods on the Go 

 

 

https://www.health.harvard.edu/blog/coronavirus-what-parents-should-know-and-do-2020020518846

https://www.health.harvard.edu/diseases-and-conditions/coronavirus-resource-center

https://www.cdc.gov/coronavirus/2019-ncov/about/index.html

Drivers Fight COVID-19 with Homemade Hand Sanitizer

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Drivers fight COVID-19 with homemade hand sanitizer. You are out there, on the go, transporting toilet paper to the masses (insert humor). And we appreciate you. But we do want you to be healthy and use safe practices when it comes to keeping healthy and not spreading unnecessary germs to those whose immune system cannot handle them.

How can Mother Trucker Yoga help? Well, we thought we’d share some of our favorite hand sanitizer recipes with you all.
We’ve got a quick and easy recipe for all your germ-killing needs. We will let you decide to use an alcohol-based recipe or one without. But when in doubt wash, wash, wash your hands.

Maybe you haven’t yet considered making your own “on the go” hand sanitizer. And like toilet paper, store-bought hand sanitizer is hard to come by. Here’s the thing, you shouldn’t consider self-care and protecting your immunity only in times of a viral outbreak. But considering our current state of this county, it may be time to DYI a batch of hand sanitizer.

Every state coast to coast is currently being bought out of products like hand sanitizer, wipes, disinfectant, and even things like kleenex and toilet paper (because you need to wipe your bottom more when there is a viral outbreak?).

As truck drivers, it is vital that you consider your immunity a top priority, with or without an outbreak present. Traveling continuously, interacting with people all around the country on a regular basis, make sure you are considering how you can be sharing germs others can’t fight against as well as how your body can fight them to keep you healthy. Just like our simple easy exercises you can do from the cab of your truck. Here are a few simple easy recipes you can do from the cab of your truck.

washing hands mother trucker yoga

Please understand that simply rubbing your hands with hand sanitizer is NOT a substitute for good ol’ hand-washing. Alcohol-based disinfectants used in the right amount (99%) and rubbed long enough (to sing the ABCs) are fine when you are on the go. But soap, water, and a full hand washing experience (palms, tops, and fingernails) is the best way to protect yourself against everything that is floating around out there, global pandemic or not.

There are several recipes for DIY hand sanitizer so find one that you like and get to it! A little goes a long way. And I’m going to share with you a few versions I love. And some hacks that make this recipe easy to make on the go (or in your truck).

Hand sanitizer should NOT replace hand washing

This probably sounds like common sense but hand sanitizers should ONLY be used when there’s no water and soap available.

 

DIY Liquid Alcohol-Based Hand-Sanitizer

Ingredients
1 cup of 99% isopropyl alcohol
1 tablespoon of 3% hydrogen peroxide
1 teaspoon of 98% glycerin
¼ cup, 1 tablespoon, and 1 teaspoon of sterile distilled or boiled cold water

 

DIY Gel Alcohol-Based Hand Sanitizer

2/3 cup of 99% isopropyl alcohol
1/3 cup aloe vera gel or spray(read the label that it’s pure aloe)
8-20 drops essential oil (NOTE: the Dollar Store does not sell REAL essential oils) try oils like Lavender, Peppermint, Citrus, Cinnamon, Tea Tree or Myrtle.

 

Just be mindful when using alcohol-based hand sanitizers as ingesting these ingredients can be harmful to you and your loved ones. And alcohol used as a sanitizer regularly has been known to kill the bad bacteria AND the GOOD bacteria as well (which we don’t want to have happened). There is no hand sanitizer in the world that can ever replace using soap and water!

 

DIY Alcohol-Free Hand Sanitizer

1 Tablespoon aloe vera spray or gel

1 Tablespoon alcohol-free wich hazel (you can find this at the dollar store, Walmart, CVS)

1/4 teaspoon Vitamin E Oil (if you can’t find it, don’t stress, you can go without)

10-20 drops essential oil blends like Young Living Thieves or Doterra On Guard, or DIY your own blend using: cinnamon, myrtle, tea tree, lavender, rosemary. Use what you can find.

 

It’s important to choose essential oils that are anti-bacterial like the ones listed above. The use of alcohol continuously on your skin can really dry out your skin. By combining aloe vera gel or spray into your mixtures you can nourish your skin as well.  I prefer the spray as it’s not so clumpy and easier to mix.

No matter what recipe you use, you’ll want to mix all your ingredients together and eventually need something to put it into. As a driver accessing a fancy squirt bottle can be difficult. So I want to suggest a water bottle hack that you may find convenient and helpful.

Water Bottle Hand Sanitizer Hack

  1. Drink water from a bottle (consider using a thicker plastic water bottle).
  2. Rinse water bottle with soap and water. Clean rim and cap with soap and water.
  3. Pour all ingredients into a water bottle
  4. Using a knife, nail, screw (something sharp) poke a small hole in the cap of the water bottle.
  5. Screw the cap back onto a water bottle and squirt hand sanitizer onto hands as needed.

Caps for DIY hand sanitizer mother trucker yoga

Finally, just make sure you clearly label your containers. You don’t want anyone drinking your potion! And in the heat of the moment, you don’t want to be drinking it either.

Water bottles for DIY hand sanitizer MTY

 

Here at Mother Trucker Yoga we urge all drivers to use common sense. If you are sick, stay home, or get to a doctor ASAP. Wash your hands whenever you can. And remember, when you promote good health and hygiene habits you are protecting yourself and also the lives of others. We may never know what someone else is up against or the status of their health. They may not know either. And no one wants to contribute to another’s health complications.

Now wash your hands and be safe out there.

 

Read more of what Mother Trucker Yoga has to say on health and well-being on our other blogs:

Constipation: 3 Ways to Get Relief on the Go Blog 

Put Back Pain In Your Rearview Mirror Blog 

10 Tips for a Functional Body

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

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

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

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

 

  1. Do Something While You Are Driving!

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

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

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

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

 

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

 

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

Smart Ass Core 20 Minute Workout Video

Attention Truckers: Step It Up with Interval Walking

Pelvic Tilts: Best Move for Truckers with Back Pain

7 Little Changes Drivers Can Make To Improve Their Health

10 Steps to Goal Setting as a Truck Driver

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Goal setting can seem like a mountain to climb, but it doesn’t have to be. So much of what we want to accomplish, achieve and get to is available to us. But it is in m experience that if we right from the start don’t set ourselves up for a successful path it’s going to be less than blissful and may end up being one of the 92% that give up on their New Year’s Resolutions.

I don’t like resolutions, I prefer goals because rather than telling myself I’m bad and suck here so I should change. I like to look at what I want, and how to get there.

Seven months ago I closed my yoga studio of 14 years. It was hard, and for two to three years prior I talked about doing it. I knew deep down it was what needed to happen for me to reach my bigger goals and dreams, but I was scared. Yep, long story short, I was scared and afraid. I chased my tail, stood still and felt lost, I wasn’t taking action, I never created a plan of how to get there. I just floated through mad because I wasn’t there yet. And frustrated because I saw others making changes I wanted to make and I couldn’t figure out why it wasn’t happening for me.

I know now. I want to share with you what I figured out when it comes to goals, changes and dreams. What I wasn’t doing and should have been. What I recognized I did do in other areas of my life but I wasn’t applying to this particular situation and once I did, everything changed.

10 Steps to Setting Your Goals and Reaching Them:

    1. Choose ONE goal. Yes, choose just one goals. You may have many, but today just choose one to focus on. If you can’t decide, write them all down in a notebook. Yes, buy a notebook and write all of this down in ONE place. Write down all your goals and then looking at them choose one. What you may discover is that many of then feed into each other. So it will help to see them down on paper. When you choose one goal you will accelerate the process faster. You can only put so much energy into something at once time: exercise, studying for a new career, learning how to food prep, etc. For now, just choose one.
    2. Know where you are staring from. There is a reason addicts that truly hit rock bottom are the ones that make it out and fully recover. Because in that moment they decided to get well, they knew exactly where they were starting from. I tried for years to “get better” get into recovery, and it wasn’t until I truly hit rock bottom that I saw my life as it actually was and I didn’t like it. So I stepped through my anxiety, and guilt and got help. Real help.
    3. Make a timeline. A time line gives your goal an end date. Now be realistic, where are you right now and what would it take to get to where you want to go? Once you decide that…WRITE IT DOWN. Yes, don’t just think it in your head. If that method worked you would be there already…am I right? Yes, of course I am. In that notebook you invested your all of $2 to buy, write down your goal and an end date next to it.

  1. 10 Stepping stones. What are ten things that need to happen in order for you to get to your goal, your dream? What has to happen today, tomorrow, a month from now to get there? I like to work backwards. To lose 100 pounds I need to be working out five days a week and clean eating. Well I don’t recommend doing all of that all at once like a magic trick. Work backwards. Well to clean eat, I need to stop eating at the truck stops so much. Well to do that I have to buy healthy food. Well I can’t do that until I buy a frig to fit in my truck. Well I can’t do that until I reorganize my truck. See the path. This is not to cause frustration, but rather help you see a clear path to get to where you want to go. The same can be true about exercise. Because you know you need to do that to get to your 100 pound goal in one year. Decide if food happens first or second to exercise. Once you do that, working out five days a week. I need to figure out what to do. I need to enlist an expert or follow and work with Mother Trucker Yoga (shameless plug). Then I need to map out my days, even if that means I do it always the night before because my days are different (no excuses right). Research what truck stops have fitness centers and walking trails. Call my buddy and ask to walk and talk at 5pm each day. See what I did there? You can do this too!
  2. Once you set that path, ask yourself what is is achievable today? What can I do today to influence the outcome tomorrow? And just start. No more BS, just start!
  3. Recognize that 70% of the choices we make are actually habits. Yes! Habits! Not choices. You keep saying you are going to walk once you park each day, but you don’t. Instead you eat, shower and watch T.V. Why? Well, because it’s a habit, it’s what you have always done. You are choosing it before you even see it is a choice. So set your alarm, change your shoes mid day so you are ready for action. And when you park, hit the Jon, but don’t take in your wallet and get your a$$ moving and start walking. Call your buddy and chat it up for 30 minutes while you walk and talk. Make a new habit.
  4. Remember it’s a decision. You are not “trying”. When you try, you are giving yourself an out. You are saying that if you fail, it’s OK. A decision is a decision. There is no going back. You are all in. So when you look at your goal in your notebook each day (yes every day) and write it down like it happened each day- you are not “trying” you have decided!
  5. Write it down EVERY SINGLE DAY. Yes every day you have to write down your goal and write down what step you are on like it has already happened. Remember that sub-conscious part of our brains, well we remember things too. So do you want your brain to remember that you are “working on it”, “trying” or ARE there?
  6. Motivation comes from within. If you are waiting to be motivated by someone or something, you will be waiting for a long time. I love inspiring people, helping others to see things differently, but ultimately I cannot “motivate” you. I can’t force you out of bed. This is exactly why rehab doesn’t work for those who aren’t ready. They aren’t yet in a place of motivation. They have not set a goal. They don’t yet see the point. But you my friend, you do.
  7. Balance is bull sh!T. Yes, here is a yoga teacher by trade telling you balance is bull. It is, having balance as a goal in life will drive you bat sh!T crazy! I tried this path for more than ten years and just felt like a failure. It’s about learning to ride the waves with grace and swing with the pendulum. Some days life will take you one way and you learn to adapt. Other days you will swing the other way, and just go with it. Because now you have a clear goal, you have a plan and know where you are. So no matter what, nothing it going to get in your way. And if it does, get up and begin again.

Goals are for the motivated. Goals are for those who want more than what they have. If that isn’t you, no worries. Keep loving life exactly where you are! Love that! When I get to my end goal, I will surely do the same. But for those of you who are ready. Let’s jump in. First things first, buy the darn notebook. Buy a pen just for that notebook, and write down your goals.

Don’t think you have any? I beg to differ, I bet you a steak and salad that you have goals, you just have never taken the time to ask yourself what they are and then given yourself permission to write then down and see them with your own eyes.

I’m over here, believing in you. Cheering you on. You got this. You got this because you now have an actual goal. With an actual end date. With an actual plan and steps to get there.

You got this!

4 Tips To Start Eating Healthy Today

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

The people over here say this.

The people over there say that.

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

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

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

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

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

Here are my 4 Tips to Start Eating Healthy Today:

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

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

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

 

StayFit Days with TA Petro and Mother Trucker Yoga

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StayFit this year! 2020 is here and we are sure goals for this year are rolling alongside the new decade! Mother Trucker Yoga together with TA Petro want to help you reach them by coming to you.

We at Mother Trucker Yoga would like to invite you to join our CEO Hope Zvara as she joins TA Petro as their 2020 StayFit Ambassador for the new year!

What does this mean?

It means Hope is coming to you at various TA Petro tuck stop locations throughout 2020 offering one-to-one coaching and various trucker fitness centered workshops. And these offerings are 100% free.

“At Mother Trucker Yoga we believe that this is a step in the right direction. These truck stops have fitness amenities and they are under utilized. I believe you don’t get to complain about not having options if you aren’t using the options in front of you. But at the same time recognize the frustration when you don’t know where to start, and feel overwhelmed or even embarrassed (as many usually won’t admit) when it comes to taking advantage of these offerings.” – Hope Zvara, CEO of Mother Trucker Yoga

Join Hope for an hour workshop or hang out with her all day! You decide!

  • Wondering about the best food choices?
  • What exercises in the fitness center to start with?
  • What you can do to get rid of that pain in your butt, back or neck?
  • How to stretch?
  • Stress Relief?
  • What exercises you can do in your truck? She’s got you covered!
  • TA Petro and there StayFit programming offers you- the driver opportunities to improve your health. TA Petro has more than 20 locations with fitness centers and 120 sites with mapped walking trails.

StayFit Fitness Rooms are free to use for any driver. The following equipment is available for drivers any time of day:

  • Elliptical cross-trainer;
  • Recumbent bike;
  • Dual adjustable pulley resistance equipment or an adjustable sit-up board;
  • Weight scale;
  • Folding gym mat;
  • Shelving unit for storage of gym bags while working out; and
  • Wall-mount TVs and fans.

Mark your calendars for the next upcoming StayFit Days TA Petro locations Hope will be at during the first quarter of 2020.

Tuesday, February 11th, 2020 – Petro Wilmington #402

—–StayFit 1-Hour Workshops: 10am & 4:30pm

Tuesday, March 3rd, 2020 – TA Las Vegas #108

—–SayFit 1-Hour Workshops: 12pm & 5pm

Tuesday, March 17th, 2020 – Petro Ontario #026

—–StayFit 1-Hour Workshops: 9am & 5pm

Share this Flyer HERE

These workshops and offerings are 100% FREE to drivers!

We hope to see you there!