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Beat Stressful Times With A Good Stretch

We could all do with a more peaceful life, and there are many ways to try to get that. One of the most popular ways is with yoga. 

 

Yoga has been practiced for thousands of years and is something that everybody and everybody can benefit from. 

 

Often our attention is pulled in so many different directions. Our family needs us, work has issues, bills need to be paid, and you still need to think about what to cook for dinner. 

 

It all seems small at the time, but it builds up pretty quickly – until it can feel like it is unmanageable. 

 

Anxiety, stress, and feeling overworked and overwhelmed are no way to live your daily life. And when all of these things start to pile up, it can be too easy to find yourself turning to something to help you cope. 

 

One of the most common reasons people turn to alcohol and then to alcohol rehab is to use alcohol as a coping mechanism. 

take a deep breath mother trucker yoga blog

Why should you consider yoga?

There isn’t just one type of yoga; there are many different types, so there is something for everyone. It works on engaging more than just your body and seeks to engage your emotions and mental well-being. And with Mother Trucker Yoga- trucking yoga, it’s all about mindful movements, stretching, and fitness explicitly made for drivers just like you. 

 

Since yoga has many different types and intensities, you can explore what works. Typically, the right yoga style will leave you feeling calm, rejuvenated, and your body will indeed thank you. And as a driver, trucking yoga focuses on small, simple changes, the easy, quick exercises you can do in just minutes a day.

 

Yoga will focus on your breathing and help you learn how to control it. Careful breathing techniques are great at reducing anxiety and helping you focus on the moment. It is perfect for calming loud thoughts too. Trucking yoga focuses a lot on breathing because your breath is your lifeforce, and learning to control your breathing can alter how you think, feel and move every day.

 

There might be some meditation in your yoga practice, which will help you to highlight negative thoughts, what triggers them, and how you can remove them. 

 

And of course, the most significant part of yoga is the poses. The poses will release tension in your body and increase your core strength and flexibility. There are some easy beginner poses, and then there are those that require more focus and effort. 

 

Health benefits of yoga

Everything that we gain from doing yoga is positive, and it is well known for offering some of the easiest ways to beat down your stress levels. 

 

Improved fitness is one of the things you will get from doing yoga regularly. It helps with range of motion, flexibility, and balance. And when it comes to driver fitness, yoga is one of the best ways to get moving again, no matter your age or body type is. 

 

Stress reduction is the number one benefit of doing yoga. After even one yoga session, you will get a sense of calm and well-being, and the more you do it, the more often you experience those moments. 

 

A complete yoga flow will help you calm your mind, control your breathing and work out tension in the body. And it has been shown to help improve anxiety, migraines, stress, depression, and sleeplessness. 

 

What makes yoga a great choice is that each pose can be modified to work with what your body needs. 

 

Small changes like adding a yoga flow or drinking more water make a huge difference to our bodies and minds; read more: National Drink Water Day – 6 Reasons Science Says You Should Drink Water

 

Keeping Your Mind Sharp: International Brain Health Week

It’s International Brain Health Awareness Week

(March 14-20, 2022)

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

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

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

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

 

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

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

Does your brain need sharpening?

Does your brain need resting?

Does your brain need maintenance?

Amazing Study

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

 

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

 

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

 

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

 

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

Brain Health Mother Trucker Yoga Blog Eat Real Food

What Causes Our Brain to Age?

 

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

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

 

Truck Driver Health: 5 Practices to Sharpen Brain Health: 

1. Get out and move

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

2. Socialize

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

3. Eat real food

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

4. Get better quality sleep.

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

5. Engage in de-stressing activities

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

6. Choose intellectually stimulating activities

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

Puzzles for Brain Health Mother Trucker Yoga Blog

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

 

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

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

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

Don’t wait. 

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

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

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

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

No fancy gym.

No expensive equipment.

No stress.

Try us for FREE!

Use code: MTY30 for a FREE 30 days!

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

References:

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

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

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

7 Ways to Supplement Your Yoga with Increased Mental Function

You may be practicing yoga solo or alongside us here on our membership platform- Mother Trucker Yoga LIFESTYLE JUMPSTART Platform and APP and you are noticing physical and mental benefits. Trucking yoga is an easy way to add a little yoga to your life, even if you don’t own a yoga mat. And for drivers, when you combine a stressful day and physical exercise, you can find yourself fatigued or mentally tired at times. But we don’t want you to ditch the yoga or movements because your brain is drained, instead, let’s boost your brain with the following strategies. 

A poor diet, not getting enough vitamins and minerals, or poor sleep are significant contributors to brain drain. Fortunately, you can supplement your yoga with increased mental function with some simple changes to your life. Supplements, physical and mental workouts, and changing your diet can significantly impact your brain health. As a result, you will have increased focus, reduced tiredness, and an ability to boost both your creative and logical sides.

Supplement Brain Boosters

While exercising, you can use a lot of supplements. Vitamins and minerals are great for your health, of course. They make your muscles stronger, your bones more robust, and give you more energy. But you can also get brain tablets. Nootropics are unique formulas like Unlocked Supplement Co. (click here for more info). Vitamins and minerals work the same way, but brain-boosting recipes work differently. They’re tablets that improve your logic and memory. Improved logic and memory help you stay alert and responsive when driving or doing your job.

7 Ways to Supplement Your Yoga with Increased Mental Function Mother Trucker Yoga blog post

Easy Brain Workouts

You probably already work out somewhat. Maybe a little, perhaps a lot. You can also keep your mind active by doing puzzles such as Sudoku and crosswords.- Who doesn’t love those? You can consider anything that requires concentration or creativity as a brain workout. Activities like the above are wonderful ways to stimulate the brain and beat brain fog and mental fatigue, two things that plague truck driver health.

Some examples of activities that require you to use both sides of your brain are exercise reps, learning an instrument, or playing games. However, logic and creativity don’t always go hand in hand, especially in today’s world. And when you make it a priority to give your brain a workout both sides of your brain benefit from better neuron health.

In trucking yoga, we focus on movements that require you to cross the midline as those are easy movements to help stimulate your brain chemistry.

Two examples are cross-crawl workouts and windmills where you take your opposite arm to the opposite leg. 

Body Movement for Brain Health

If you exercise or do yoga regularly, you already help your brain. The brain releases serotonin when you move quickly and use your muscles. So you know that you’re doing things right when you have serotonin in your brain. When you’re done with a project, for instance, serotonin helps you feel good. It also allows you to feel less stressed by reducing cortisol. So you’ll have a healthier hormonal balance. Having too much cortisol is concerning because it increases feelings of depression, anxiety, and self-doubt. So natural serotonin (not from drugs or alcohol) always helps.

Eating the Right Brain Food

For your brain to stay healthy, you need a healthy diet. Your body can benefit from a variety of foods that help it exercise. Fruits and berries are loaded with antioxidants, caffeine is motivational (in small doses and healthy sources), and protein repairs muscles.

You may already eat these foods if you eat a healthy diet and good sources are fish and seeds high in Omega-3, dark chocolate, and certain berries. These help maintain cell structure, serotonin, and age-related brain issues like memory loss and lowered concentration. Chemicals in leafy greens such as broccoli and fresh spices also help.

Today take a look at your diet and take inventory, does your fuel match up? Truck driver health is critical to the health and success of the trucking industry.

A Good Night’s Sleep

You probably know how vital sleeping well is, whether you exercise or not. A new bed or mattress can be a significant expense, though. If you want to save money on your bed and mattress, there are a few things you can do. First, try buying a memory foam mattress topper. These work exceptionally well. In addition, try not to let your bedroom get too hot, or you’ll be restless. And finally, make your sleeping area quiet and dark so your brain can function well. These will help your brain go through the sleep stages. It needs to be considered refreshing, including much-needed REM sleep.

Increase Calcium Intake

Calcium maintains the proper communication between your brain and the body, which controls muscle contractions. Plus, it’s good for your brain too. Your brain and body are always talking to each other with neuron activity. Axons need it to transmit electrical impulses so synapses can work. As a result, the brain forms neuronal synaptic pathways. Calcium deficiency causes extreme tiredness, insomnia, confusion, and memory loss. But you can quickly get more calcium from milk and cheese, dark greens, and fish with bones you can eat, such as sardines.

Cut Out Alcohol

Alcohol is a socially accepted drug consumed by millions of people each day. However, it is a known contributor to increasing brain fog. Brain fog is a tiredness-related issue that reduces concentration and neuron activity. Quitting alcohol altogether helps minimize brain fog. But doing so can be challenging. Many people across the globe use alcohol to manage their feelings, but what ends up happening is they simply mask or numb them. Trucking yoga can help any person create space, breathe and improve mental function. Regardless of how much you drink, alcohol often leaves the user drained, in a mental fog, physically drained, and emotionally low. When it comes to truck driver health, alcohol also dehydrates your body, which results in headaches, lethargy, and trouble concentrating, something truck drivers should pay attention to. In addition, alcohol even reacts with many medications, making the symptoms worse or even dangerous in some cases.

No matter where you are in life or in your yoga journey, any one of the above seven could help you improve your mental health and truck driver health. Here at Mother Trucker Yoga, we believe it’s about the small simple changes that lead to the big results so you can feel good again™.

 

 

Trucking Yoga: 5 Moves to Help You Physically and Mentally

It’s always fun to build a balanced workout with a variety of movements depending on what your cardio focus is. Most people may go from extreme sitting in an office setting to intense exercise causing their body to ache or get a muscle strain. Ouch!

Set your mind and body up for success by incorporating these yoga moves into your daily routine.

Here are 5 moves to help you physically and mentally for better truck driver health.

Here are 5 trucking yoga moves that any driver can do at home or on the go. They are about finding the balance to help you continue to do what you love and enjoy… without the body aches or unnecessary pain.

  1. Move #2: Core Care Rolling Forward Bend

Trucking Yoga: 5 Moves to Help You Physically and Mentally Rolling Forward Bend Mother Trucker Yoga Blog

Who doesn’t like core work? Well, I know many don’t, and that is because they are still being taught outdated sit-ups- YUCK!

If you are in need of combating a tight front body… Good news! This extension move works your core ten times more effectively than flexion. And this fun move will help you liberate your tight spots!  I call it a stretch and strengthen combo (the best moves are both).

Here, powerfully release your spine and hip flexors as you fully engage your core from the inside out! You don’t have to have a yoga mat to practice trucking yoga moves.

  1. Find a comfortable hips distance footing.
  2. Exhale, bend the knees, and “fall” into a forward bend with soft (even bent) knees.
  3. Inhale with bent knees begin to roll up the body focusing on getting your pelvis underneath you and then stacking the spine as you rise.
  4. Keeping your knees bent, before the head and shoulders stack, start to glide the pelvis forward.
  5. Imagine the pubic bone hitting a wall to open the hip flexors and extend your spine.
  6. With the arms extending alongside the ears you should feel the core quiver (earthquake) and turn on as you open the entire front line of the body.
  7. Exhale, bend the knees a bit more, and roll back down into a soft flowing forward bend.
  8. Repeat this rolling sequence 5 to 10 times.

 

Move #2: Sinking Runners Lunge

Trucking Yoga: 5 Moves to Help You Physically and Mentally Sinking Runners Lunge Mother Trucker Yoga Blog

Psoas tightness is a chronic issue and if you are someone who goes from sitting all day to running or biking, you may be finding more pain than gain. Liberate the psoas to help aid the lower back and dissolve possible knee pain and possibly shoulder pain (as the psoas can pull down the shoulder).

This is one move every driver should do daily.

  1. From a runner’s lunge (low lunge) with the feet hips-width and fingertips on the highest level of the block (option to use stools or chairs).
  2. Square the hips forward, tucking the glute of the front leg underneath the body for more stability and a better stretch.
  3. Keeping the spine long, exhale and begin to sink the hip of the back leg down, pressing long through the back heel and up through the crown of the head.
  4. Inhale and rise back up to a comfortable lunge.
  5. Continue this dynamic movement and imagine you were sinking into the front pocket of your jeans. Try finding the areas you normally don’t automatically default to. Try to find the areas that are, otherwise, avoided and sink there.
  6. If the stretch is too intense, just focus on sinking into the hip and let up on extending up through the crown of the head.
  7. Repeat this dynamic movement 10 times, stepping up into standing forward bend in-between.

Move #3 Psoas Release

Trucking Yoga: 5 Moves to Help You Physically and Mentally Psoas Release Mother Trucker Yoga Blog
Another great hip flexor stretch. This pose is meant to help alleviate hip flexor and psoas pain and discomfort. If your back feels stiff after your cardio workout this move is for you! As a bonus, you also aid in releasing quad or knee pain and back stiffness.This is an easy move to do in the sleeper. If you don’t have a yoga block you can use a folded towel or pillow under the hips. Trucking yoga can be easy and can be one move done consistently.
  1. Lying down supine on the mat place a yoga block underneath the sacrum (or just lay flat).
  2. Slowly begin to extend one leg out, down, and away from the body like pushing your heel through sand (do not worry if the leg does not go straight).
  3. Breathing calmly slowly begin to draw the opposite knee in towards the abdomen.
  4. Do not aggressively pull the bent knee in. Slowly and mindfully draw the knee into the place where you first feel a stretch, when that sensation passes, draw the knee in a bit closer.
  5. Work through this process one layer of tension at a time as you continue to reach out, down, and away through the heel of the straight leg.
  6. To be effective with the psoas hold this pose for 3-5 minutes.
  7. If you feel the stretch in the lower back, remove the block.
  8. If unable to clasp the bent knee, use a strap to hold the leg, or place a block under the bent knee’s foot. The tighter the psoas the more likely you may need head support.
  9. Repeat the opposite side.

Watch the video with Hope on how to step by step release that pesky psoas muscle and get your trucking yoga moves to go!

Move #5 Sliding Side Lunge

Trucking Yoga: 5 Moves to Help You Physically and Mentally Sliding Lunge Mother Trucker Yoga Blog

All that stepping, sliding, moving and lunging can create some lines of tension or restriction from foot to hip. Wring out your lower body and leave yourself with happy hips. This is a perfect pose to do with a workout or if you find yourself stiff when you wake up when you get out of the truck or have back pain and can’t fall asleep.

Trucking fitness does not have to be complicated and doesn’t have to mean a gym-style workout. It’s time for out with the old and in with Mother Trucker Yoga. 

  1. Begin in a wide straddle with the feet in a parallel position, firmly planted into the mat.
  2. Inhale rise up to the fingertips, and extend the spine out from the hips.
  3. With a strong belly and long lower back exhale and begin to bend one knee and slide your body towards that leg.
  4. Use your elbow, shoulder, or tricep and press into the inner leg to help open the hip.
  5. Do not lift the heel of the bent leg or roll into the arch of the straight leg.
  6. Stay plugged into the feet and engage the quad of the straight leg to help direct the stretch along the inner thigh.
  7. Hold the side lunge for 5 – 10 breaths before you return back to the center and repeat on the opposite side.
  8. If your fingertips do not comfortably, reach the ground, use blocks to assist.

Move #7 Stretch It Out Side Bend with Chair

Trucking Yoga: 5 Moves to Help You Physically and Mentally Stretch it out side bend with chair Mother Trucker Yoga Blog

Think about the direction your lifestyle choices and movements are taking you in? Much of what we do is forward-moving (Sagittal Plane).

  • Sitting in the driver’s seat.
  • Walking.
  • Running.
  • Sleeping.
  • Working on X.

All forward-moving (bending).

It is vital that we change up our movement patterns and move in other planes of motion to help reduce pain and tension patterns. For many drivers, trucking fitness can feel like doing moves your body just won’t let you do right now. But with Mother Trucker Yoga and our take on trucking yoga, those moves can be both easily accessible and beneficial- like this chair yoga stretch.

Here release your side body from hip to shoulder in one quick move. All that sticky fascia under your arms will surely get the acknowledgment it deserves. What’s fascia? Well, it’s the catsuit your body is covered in (and every muscle and every fiber of every muscle- but that for another day).

  1. Take a seat on a chair (preferably with no sides).
  2. Open your legs wide to expose the edges of the chair (if able).
  3. If your feet do not comfortably, reach the floor, place blocks under your feet.
  4. Grab hold of the opposite side of the chair with one hand (think right hand to the left side).
  5. Gently rotate your body in the same direction (towards clasping hand).
  6. Extend your free arm up alongside the ear, with the palm and elbow fold facing your head (think external rotation at the shoulder)
  7. Inhale deeply, and now exhale and begin to side bend feeling the clasped arm’s shoulder roll more deeply into the slight rotation.
  8. Relax the shoulders, and anchor the hips.
  9. Keep breathing and work to hold this pose for up to 10 breaths.
  10. To come out, roll your body to the center of the chair and relax for a moment before you roll up and repeat the opposite side.

If you are still on the fence as to yoga is right for you. Look at the five yoga poses above, is there one you can try? Is there one move you can commit to for one week, one month, and then tell me how you feel?

One pose is yoga, one mindful breath is yoga, and when you take a mindful breath in a yoga pose, well you, my friend just took it to a whole new level.

Trucking Yoga Made Easy For Drivers Like You

Have you heard about Mother Trucker Yoga LIFESTYLE JUMPSTART Platform & APP? It’s a subscription-based service that provides you with more than 100 videos, downloads, and lifestyle-focused content made just for drivers.

While everyone else is still taking the traditional route of gym-style exercises and diets, we see the gap and want to help.

You are busy, you are always on the go, and who has time for a long-drawn-out workout?

Come check out Mother Trucker Yoga LIFE STYLE JUMPSTART Platform & APP and see how we can help you feel better one small simple change at a time.

 

Mother Trucker Yoga is the only place you can get trucking yoga moves from an instructor that has been teaching yoga for more than 20 years and has customized yoga and functional movement (fitness) to a drivers biggest needs.

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

Why Yoga Is Ideal For Every Type Of Person

Whether you are a newbie to yoga in particular or are just looking to get more from your practice, this age-old exercise is packed with a whole plethora of benefits designed to increase your fitness and improve both your mental and physical wellbeing. Yoga is ideal for every type of person. No matter what your fitness level is, whether you are someone who works out regularly or someone looking to get fit, or if you have done yoga lots or never before, it is a workout that will suit you.

Why yoga is ideal for every type of person trucking yoga mother trucker yoga blog

It is something that can be done in pairs, in a group such as at HOTWORX, on your own, or by downloading our new Mother Trucker Yoga app and joining our LIFESTYLE JUMPSTART Platform family, you can always reap incredible benefits from yoga. If you are a truck driver and tight on time and trucking fitness is essential, yoga can be a solution. Here are a few reasons why yoga is ideal for every type of person, no matter your ability or fitness level…

There are many different levels.

One of the best things about yoga is that you will find one suited for you no matter what type of yoga you are looking for. There are many different levels of each type of exercise and movement, meaning that you can start easy and then progress as you get better. This means it’s not too daunting starting, and you can adapt the workout depending on your skill level and need, pushing yourself when you want to or taking it more gently when you wish. And when you work with an instructor that is educated, experienced and understands the environment you are in, yoga or what we call trucking yoga can be easy.

It can improve your strength, flexibility, and balance.

Yoga is one of the best exercises for improving your strength, flexibility, and balance – all essential qualities for keeping your muscles, joints, and body healthy. As a truck driver, it’s easy to become stiff and sore from sitting. Trucking yoga can be a great way to limber up. The slow movements and deep breathing also help increase the blood flow around your body, which in turn warms up your muscles, making them more robust, more flexible, and healthier. Holding poses and building on this can help you become much stronger in yourself and teach you how to balance much better. And remember, trucking fitness doesn’t have to mean push-ups or running. It can be as simple as yoga.

It helps manage stress and relax you.

Life throws us a lot of stress, and unfortunately, it is something that we will all experience every once in a while. If you often suffer from stress, you probably also suffer from other symptoms such as headaches, trouble sleeping, and perhaps dizziness or irritability. This can significantly impact your life, but yoga can help with this. Doing yoga regularly has been found to reduce stress levels and help you feel more relaxed. Yoga encourages mental and physical relaxation, reducing tension in your mind and body, removing muscle knots, and alleviating any pain you might have. It also sends positive endorphins to your brain.

These are just a few reasons why yoga is ideal for every type person. No matter what you are looking to get from your yoga practice, whether helping you when you’re on the road to improve your posture or sorting out any back pain, it can do this. What are some top benefits of yoga you’ve found? Let us know in the comments below. We would love to hear from you!

 

If you want to learn more about yoga and how it can fit into a trucking lifestyle. Read more about Mother Trucker Yoga and our mission >> https://www.mothertruckeryoga.com/about/

Good Stress, Bad Stress and How to Manage It

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How to manage stress is not something we are “taught”. But everyday life can be stressful. Good stress, bad stress. Stress, stress STRESS. It’s everywhere. 

Job demands, relationships, life events, and social media drama are daily occurrences. Moreover, it can begin to feel like this is just how life is supposed to be, coupled with the stresses of living over-the-road as a truck driver. These things can often have you feeling like you are traveling down a never-ending, bumpy road called LIFE. It’s easy to see how stress can suck you in and not let you go.

good stess bad stress blog post MTY

While stress can help some people perform under pressure, too much bad stress can negatively impact a person’s mental and physical health. It’s common for most people to focus on the negative side of stress, but sometimes stress can be a good thing. Good stress can motivate a person and help them achieve more goals. BUT how can a person tell the difference between good stress and bad stress?

Understanding Good Stress vs. Bad Stress

Good Stress

Good stress, often called eustress, is stress that pushes a person to accomplish more. It helps a person achieve those hard-to-reach goals. Good stress also helps a person learn new things, adapt to change, and engage in creative thinking. In a situation where a person is experiencing good stress, they always have control over the outcome of the issue.

Bad Stress

Bad stress, often referred to chronic stress, can slow a person down and prevent them from doing the things that they need to do. It can often lead us down a winding road of helplessness and despair. Bad stress can be things like staying in an unhealthy relationship long-term, living with a difficult person, continual high paced (stressful) workplace, taking on too many things, and continuously unable to complete them. That is continually saying “yes” when you should be saying “no.” When the body feels like it is under too much bad stress, symptoms such as excessive sweating, anxiety, headaches, and rapid breathing begin to appear. 

Managing Stress

As a yoga teacher, I encourage others to live a life where they can stay grounded, focused, balanced, and content. However, sometimes I fail to implement these strategies into my own life. I take on too many things, try to please everyone else, and neglect my health and self-care. It’s a downward spiral, and before I know it, my daily life is fueled by bad stress. Can you relate? 

Unfortunately, stress is inevitable. It’s a part of daily life. The good news is that stress IS manageable. To manage the stress in your life, you must relax your body and mind. You must balance the scale and know what your triggers are and what to do to bring yourself back to center. 

What is center? Center is when you feel like you are on point when you feel like you are handling life and thriving. When you sleep well and respond to life’s circumstances with ease, most people that meet with anger or hate are dealing with something much more profound—usually, sadness or hurt. And in not dealing with those emotions and challenges brings about bad stress and unwarranted responses that hurt rather than help.

Here are three ways to manage stress so that you can live a healthier, stress-managed life.

1. Take a Break

When I say take a break, I don’t mean a break where you are scrolling through social media or watching videos on your phone. I’m talking about unplugging and walking away from all the distractions in your life. Do something for five to fifteen minutes that requires very little of you other than for you just to be yourself and to be present. Sit outside, take a quick five or ten-minute walk, play a quick game of “Go Fish” with the kids, or engage in meditation. And sometimes that break is to help your body to heal. Make sure you take a time out so your physical body can reset and heal as well. Check out STIFF Mother Trucker Pain Relief Cream to give your body the boost it needs for rapid healing!

Stiff Mother Trucker

2. Put Away Your Electronic Devices

If you think about it, we live in a world where we have immediate access to almost anything we need. Instant information is available to use with the simple touch of an app on our phones or tablets. But at what expense? Being over connected has created a massive epidemic in our world today. An epidemic that has produced anxious stressed and technology-addicted teens and young adults that are not ok with doing nothing or being alone. The only way to break that cycle and bring more Zen into your life is to put the electronic devices down and slowly back away. Have a no-phone rule at the dinner table, limit screen time, keep your device in your pocket or bag when you are out with friends–whatever you need to do to stop looking at your device–do it. You’ll be glad you did.

3. Be Positive

Is your glass half-empty or half-full? If it’s half-empty, it’s time to change your thinking. Keeping a positive attitude, shifting your negative thoughts to positive ones, and keeping your self-talk encouraging are great ways to reduce stress. For example, instead of thinking, “I can’t believe I made the same mistake AGAIN,” think, “Everybody makes mistakes. It’s ok. It is something that I can fix.” Developing an attitude of gratitude toward the people, things, and events in your life is also an excellent way to reduce stress. Write it down or take time to tell the people in your life that you appreciate them–trust me; it goes a long way! Finally, smiling and laughing also helps to reduce stress. I guess laughter is the best medicine. 

AND if you are ready to get crystal clear on your life priorities, health needs, and how to achieve your goals, my Practices for a Positive and Productive Life Masterclass is for you! In this sixteen-week program, we cover three key areas: Breath, Body, and Belief. All three of which are necessary for sustainable success!

Utilizing these three tips will help you begin to walk down the path of life a little less stressed and more positivity. 

Need a bit more encouragement? Looking for a quick listen to help you manage stress? Check out the Positive Positivity Podcast with guest Hope Zvara

Self Care is Your Business MTY Blog

12 Things to Say to Yourself Everyday

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

Some joke about the current state of their health.

Some pretend it’s not an issue.

Some respond they had no idea.

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

Your Health Is Not a Means of Punishment

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

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

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

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

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

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

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

But it has to start with you.

The Link Between Thoughts, Feelings, And Behavior

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

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

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

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

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

Shift Gears

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

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

It must start with how you talk to yourself.

You are worth it.

You are good enough.
You can work out.

You can eat healthily.

You have what it takes!

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

Notice your internal response after reading those statements?

Are you rejecting them?

Embracing them?

Do they inspire you?

Or make you feel uncomfortable?

 

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

Things to say to your body everyday mother trucker yoga blog

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

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

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

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

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

 

Sore Back And Neck

 

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

 

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

 

Obesity

 

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

 

Swelling In Your Legs

 

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

 

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

 

Want more help when it comes to your fitness and health? Join the movement!

MOTHER TRUCKER YOGA LIFESTYLE JUMPSTART MEMBERSHIP PLATFORM & APP

Mother Trucker Yoga Lifestyle Jumpstart Membership Platform and APP

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

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

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

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

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

  • Good-N-Tight Oblique Side Bend 

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

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

VERSION 1:

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

VERSION 2:

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

Oblique Stretch Tightening Handle

  • Good-N-Tight Triceps Stretch 

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

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

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

  • Good-N-Tight Chest Expander

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

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

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

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

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

Gently look up and stretch! 

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

Chest Expander Good-N-Tight Mother Trucker Yoga Blog

  • Good-N-Tight Calf Stretch 

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

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

Calf Stretch Good-N-Tight Mother Trucker Yoga BLog

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

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

bud and tony's truck parts logo

10 Quick Ways to Reduce Stress Today

10 Quick Ways to Reduce Stress Today

Living over the road where your home, office, kitchen, and the vehicle is all one can be overwhelming and stressful. Stress can cause headaches, muscle tension, difficulty sleeping, irritability, and negatively affect our immune system. We all know that stress is not suitable for us physically or mentally. However, how do we keep stress from manifesting itself into our daily lives?

 

Life Is About Choices

 

The great American philosopher, Ralph Waldo Emerson, wrote a letter to his daughter who was worried over a mistake she had made. This is what the letter 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.

 

Emerson’s quote serves as a reminder that we must give ourselves permission to make a few mistakes, be imperfect, and “fall off the wagon” from time to time. Accept what you were able to accomplish and leave yesterday in the past. Do not let stress and mishaps prevent you from moving forward. 

 

An article that appeared in Medical News Today discusses how “overwhelmed and stress, in common terms, is a feeling people have when they are overloaded and struggling to cope with demands. These demands can be related to finances, work, relationships, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.”

 

You may not always be able to control what happens in your daily life, but you can practice healthy habits to manage stress.

Reduce Stress mother trucker yoga blog post

10 Ways You To Reduce Stress and Overwhelm in Your Life:

  1. Get up a few minutes earlier than planned and take some time to be silent, meditate, and visualize how your day is going to be great.
  2. Allow others to help you. If they did not want to help, they shouldn’t have asked. And that my friend is not your concern.
  3. K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble, concern, and pain. Ask yourself: “is what I am about to say helping or hurting”? And go from there.
  4. Eat right. Start with one right choice. An apple. A glass of water. No need to bulldoze your life today. Just add in one new food or drink more water and see where it takes you.
  5. Listen to relaxing music or guided meditations (Check out M.T.Y.’s guided meditations made just for drivers). Choose uplifting or motivating broadcasts or shows. Stay away from music, radios, and entertainment that only causes more pain, confusion, agitation, and anger. You can choose what you listen to.
  6. Laugh—every single day. Laugh. Laugh so hard you cry. And better yet, laugh with a friend. Laughter releases endorphins that you desperately need to stay happy.
  7. Surround yourself with people who lift you rather than tear you down.
  8. Take ONE DEEP BREATH before you say or do anything more.
  9. Be kind to unkind people. Kindness matters. Being kind doesn’t mean you agree with them or even want to be their best friend. But if you won’t be helpful, then who will be?
  10. Meditate, pray, practice yoga. When is the last time you unplugged with something that will plug you back into life? Ensure you check out Mother Trucker Yoga’s Online Membership site as drivers just like you can come together and get fit inside and outright from the cab of your truck
  11. 11. Look After Your Back. Getting regular massages and looking after your spine and back muscles will make it a lot easier for you to feel at ease, especially if you’re sitting for many hours a day. If you have any pains in your back, you definitely need to see a good chiropractor and let them help you.

 

Finding the best overwhelm and stress relief strategies may take some time. Do not give up if one doesn’t work; move on and try another. However, it is essential to keep looking for the tools that will help you manage life’s ups and downs healthily. Keeping stress at a manageable level is vital for your overall well-being. 

Surround yourself with people that support you in your journey and leave those that do not, behind. You will not regret it. Too many people in today’s world have come to normalize stress. Do not be that person. Identify your stress triggers and then take action to dismantle that stress. It may feel like work in the beginning, but in the end, you will feel the effects of a happier, healthier life.

Don’t be that person that wears their stress like a badge of honor and as a result, you are not only unhappy but stuck in life. When I am feeling stressed, stuck, or overwhelmed I get up and get moving. When I do that, I breathe more deeply, my blood circulates, feel-good chemicals and hormones are pumped to my brain and I FEEL BETTER.

The world tries to complicate our health, but I want to simplify it for you. Today, do one thing that makes you feel good. Do one thing that makes you smile. Do one thing that gets you up and moving. I promise you, that you won’t regret it.

mother trucker yoga audio meditation bundle

Check out Mother Trucker Yoga’s Audio Bundle– so you can de-stress and get back to doing what you need to do, and love to do.

Resources: https://www.medicalnewstoday.com/articles/145855.php