Travel Workout resistance bands mother trucker yoga blog post

A Truckers Workout: Resistance Bands Exercises

Resistance Bands could be a trucker’s best workout.

Exercise comes in all forms and using resistance bands is one quick and simple way to stay fit!

Movement, working out, exercise, call it what you want, it and I (is that how you say it-the English language) have a very special relationship.

Movement is partly what saved me from a life strangling eating disorder. And when I’m not moving, long story short, it is often a slippery slope to the land of sorrows, depression, and anxiety.

And there is something so amazing about feeling strong, feeling alive, feeling in my body.

I love exploring movements, I love being creative and pushing myself in a way that can best serve my body.

But too much of anything can be a bad thing-even exercise. As I get older I’m more conscious of my joints, my bones, and trying to stay pain-free, not just trim and fit.

And about two years ago I took a very bad fall and it landed me a slow recovery and a body that felt like it was well into it’s 70’s or 80’s. Muscles wouldn’t let go of the trauma and I started to develop imbalances that were wreaking havoc on my body I fought so hard to keep living in.

Rediscovering resistance bands was one thing that jump-started my body’s recovery and really began to heal my injuries and imbalances without pushing it too hard (and I had no intention of being as big as the Incredible Hulk).

In my eye’s resistance bands are a very unappreciated piece of exercise equipment. So many get sucked into believing that the more expensive the better, and then never use it. But truth be told, bands are great, think of them as one step up from bodyweight exercises and super nurturing to your joints!

resistance bands easy workout guide blog post mother trucker yoga

10 Benefits to a resistance bands workout:

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

Variety is the spice of life. Stop thinking you have to do the same old thing every day. You can easily add in a resistance bands workout that lasts 5 minutes and you can get an amazing workout in no time!

How do resistance bands work?

Unlike weights, resistance bands don’t rely on gravity. The more you stretch the bands, the more they resist your movement, want to work harder, increase the stretch in the band. That means that if you work with a free weight you can only go as far as your joint will allow, but with a band, create more resistance and you have just increased your workout. And I love resistance bands because you can get creative, way more creative than you can with weights.

Here are some of my current favorites when it comes to working with resistance bands.

Resistance Band Exercises

Foot Work with Resistance Bands

Place a tied resistance band about the length of your forearm and place it over the balls of your feet. Stretch the band just enough so there is no slack. Keeping a tall body (no rib thrusting or booty pushing), start to march in place. Really work to lift your knee without leaning back or tipping forward. March in place 30 times.

Next ground into one leg and keep a strong neutral rotation on the leg (pit of the back of the knee pointing back and on dumping into the hip), engage your glute, and press out with the opposite leg for a lateral lift. Think about kicking out with the heel, not the toes (almost like internal rotation). Do this 10-20 times on each side.

Resistance Band Arm Workout

Standing strong in neutral, feet grounded and no rib thrusting. Place your fists inside the tied off resistance band. First, anchor your elbows at your sides and press out with both fists (the movement comes from the elbow) on an exhalation.

Try this for 10-20 times. Next to keeping your upper body strong and stable pull one fist up and one fist down, like your arms, are marching in place. Do this 10-20 times. Finally, pull your fists diagonally and then back to center 10-20 times. Notice which arm is stronger and tune into making sure you don’t dominate the movements with that stronger arm.

 

Resistance Band Exercises for Hips and Glutes

This was a lifesaver for me because my left hip and hamstring weren’t cooperating and my right glute was weak (very unstable pulley system). Place the tied off resistance band around your ankles (shoes optional) and walk 30 paces forward and back in the following ways:

  1. Wide Monster Strides (pull the band as wide as you can comfortably and walk forward and back)
  2. Normal Walk (Walk in a normal hips distance and stretch the band with enough resistance when you walk)
  3. Diagonal Walk (Step to the right one foot at a time, then to the left, alternating forward and back)
  4. Sideways Walker (Create a slight squat and step foot to foot to the right, then to the left)

Leg Strength with resistance bands Mother Trucker Yoga blog

So many think their workout has to be at the gym in workout clothes and X minutes long to be “worth it”. But here’s the thing, I carry my bands with me in my car. Yes, I do a three-minute workout here or there and it all adds up! To step out of the box, you have to start to think out of the box!

And you might as well add resistance bands into that thinking too!

Don’t have bands? I got you covered! Grab this kit and join me! 

Want more great moves like these? When you buy our mini travel resistance bands kit you get: 

  • One Large Physical Therapy Grade Resistance Band (Medium or Heavy Resistance)
  • Two loop bands with varied resistance
  • Door Loop to attach your bands to your truck cab door or door at home for an easy portable workout
  • 13 Page Resistance Bands Guide for easy go-to workout ideas!
    Mother Trucker Yoga Resistance Band Travel Set - Medium

    Perfect travel workout resistance band set.

     

And after a great day of movement with your new-found love of resistance bands. Don’t forget to help your muscles recover with our exclusive pain relief cream made for drivers… STIFF Mother Trucker.

STIFF Mother Trucker Pain Relief Cream for Travel

Mother Trucker Yoga Blog - The Benefits of Capsicum for Natural Pain Relief

The Benefits of Capsicum for Natural Pain Relief

The Benefits of Capsicum for Natural Pain Relief

 

When I set out to create my pain relief cream, I had a list of ingredients I wanted in my pain cream and a list of what I didn’t. For the past 20 years I have been using, searching, and sampling other peoples pain relief creams and some of them worked, some didn’t. But all of them had something I didn’t like about them (in the ingredients). I have been saying, “one day, I’ll make my pain relief cream” for nearly five years. But when you live in a small town in Wisconsin, when will you plan to meet a manufacture and a formulator and someone who knows how to create a legit product? 

 

But while assisting one of my mentors at a workshop and hearing what I do with Mother Trucker Yoga, the great question came out of their mouth, “have you ever thought about creating a product?” A few months later, after several samples, ingredient combinations, texture trials, container sampling, and label creation- STIFF Mother Trucker Pain Relief Cream was born. 

stiff mother trucker pain relief cream blog

One of our favorite ingredients:

Capsicum or chili peppers are increasing their debut in the pain management department. You’ll find its chemical compound Capsaicin in many pain-relieving creams, gels, lotions, sticks, and sprays. Its topical formulation is an efficient pain management tool.

cap·​si·​cum | \ ˈkap-si-kəm  \

Definition of capsicum (Merriam-Webster Dictionary)

1aany of a genus (Capsicum) of tropical American herbs and shrubs of the nightshade family widely cultivated for their many-seeded usually fleshy-walled berries

 called also pepper

2an oleoresin derived from the fruit of some capsicums that contains capsaicin and related compounds and is used medicinally especially as a topical pain reliever

What is Capsaicin?

Capsaicin was first isolated from chili peppers or capsicum in 1878 in crystalline form. Capsicum except bell pepper has its hot and spicy flavor from this little fellow, a remarkable health-promoting substance. It increases gastric secretions and stimulates nerve endings.

Capsicum blog mother trucker yoga

The Scoville Scale

However, its intense burning and irritating properties make it intolerable. Since it is a self-administered medicine, prescriptions are not required. Hence, to avoid the side effects from large quantity administration, a tool named Scoville scale was derived by W. Scoville which is used to determine the healthy amount of capsaicin in these medicinal preparations.

Pain Relief Stiff Mother Trucker Blog Mother Trucker Yoga

Uses of Capsicum for Topical Administration

The topical formulation of Capsaicin is absorbed well through the human skin. It is conveniently useful in the relief of:

  • Minor aches and pains from daily life
  •  Joint pains from age or injuries
  • Backache from long-term sitting or driving
  • Strains from muscle overuse, or muscle underuse coupled with jarring movements
  • Sprains from exercise, work-related injuries, or life!
  • Stings and bites from  bees and insects
  • Chronic pain from injuries, stiffness, and lingering pain
  • Pains like sciatica and piriformis syndrome

Indications of Capsaicin

F.D.A. Labeled Conditions
  • Arthritis
    • Rheumatoid Arthritis
    • Osteoarthritis
    • Fibromyalgia
  • Musculoskeletal Pains
F.D.A. Non-Labeled Conditions
  • Neuropathy Postoperative complications
  • Postherpetic neuralgia
  • Diabetic neuropathy
  • Migraine
  •  Postoperative nausea and vomiting
  • Psoriasis

Stiff Mother Trucker for Hand Pain Relief

Mechanism of Action

Capsaicin works in topical administration, although its exact mechanism has not been elucidated yet.

Capsaicin is a neuropeptide-active agent that renders the pain-sensitive areas insensitive to the pain sensation by depleting and preventing the accumulation of pain impulse mediators (from peripheral to the central nervous system). With this phenomenon, painful sensations fail to travel to the Central nervous system’s pain-sensitive regions, which gives us temporary relief from the painful episode.

 

Precautions

Do not apply Capsaicin cream to the cuts and open wounds.

Wash your hand immediately after applying the cream to avoid unnecessarily touching the burn sensitive areas such as nose, eyes, or mouth, etc.

Always consult your physician for directions before using the cream to get desirable results.

 

Side-Effects

Like all other topical herbs, chemicals, treatments, and oils, there are precautions you wan tot take and things you want to consider when using. These side effects can occur due to excessive use or use in forbidden areas. They include:

  • Burning sensation
  • Itching or Irritation
  • Swelling
  • Redness
  • Pain 

These side effects are often short-term and are often associated with improper use (IE- private parts, eyes, mouth). Some notice this with its first use, but they will gradually fade away after its continuous application. In our STIFF Mother Trucker formula, we are using just the right amount of capsicum combined with other soothing and cooling ingredients to give you the perfect combination for your muscles and skin. 

 

Read your labels on ALL your pain relief creams. Read your labels, many focus only on immediate cooling, but nothing to penetrate deep, nothing to do anything beneath the surface. That’s where STIFF Mother Trucker comes in. Let us be your number one solution for pain relief that hits you deeply! 

Ready to try the amazing benefits of capsicum and our other amazing all-natural ingredients??

Grab a tube HERE + get FREE Shipping + Free Stickers

Stiff Mother Trucker Pain Relief Cream for Truck Drivers

4 simple ways to be more mindful blog mother trucker yoga

4 Simple Steps to Mindfulness In A Stressful World

The idea of being “mindful” is now just as common language as “ya all” or “selfie”. What used to be the art of paying attention has morphed into the art of mindfulness. But what exactly is mindfulness? But what does mindful mean? And I know what you are thinking. I’m not about to ask you to wear yoga pants, sit on a yoga mat, and chant the night away (although it might do a few people some good).

Dictionary.com says

mindfulness

mahynd-fuhl-nis ]
Is the state or quality of being mindful or aware of something.

Psychology.

  1. a technique in which one focuses one’s full attention only on the present, experiencing thoughts, feelings, and sensations but not judging them: The practice of mindfulness can reduce stress and physical pain.
  2. the mental state maintained by the use of this technique.

This way to mindfulness blog mother trucker yoga

The simple art of paying attention, being alert, present, and aware in a non-judgemental way. In yoga and mediation part of the practice is to observe, notice, and just take in. For most of us, we cannot help but float back into the past and drift off into the future when various things arise. The idea of replaying what happened, or predicting what will all while mixing in our feelings with what is.

To me, mindfulness is the practice of separating from all of that. Not to be dull and lacking in life. But the opposite. The art of seeing, feeling, and being a part of what actually is. I believe that nearly all frustration comes the moment we step out of them now. Mindfulness says stay with me, breathe and take it one breath at a time.

Mindfulness also asks us to be kind. To be kind to ourselves, to others, and to the world. [Check out The Daily Meditation and what Hope had to say about Gratitude…]

One of the best ways to practice mindfulness is to apply this idea to the little things. Because it’s the little things that add up to big things over time. If you don’t want cavities when you are older, focus on brushing your teeth today, and when brushing your teeth, do just that. Treat your teeth, the action of brushing with the utmost reverence and importance. And notice how you feel afterward.

4 Simple Steps to Mindfulness

1. Start now. Start simple.

Many people decide to step into mindfulness and create this elaborate plan of how they are going to meditate 20 minutes twice a day, and go for long nature walks, and do an hour of yoga daily. Adapting all those things has never done any of them, even in the slightest is a recipe for failure. Most won’t even get out of the gate and decide that it’s too much. I prefer to focus on keeping things KISS: Keep It Simple Stupid. Now I’m not insulting your intelligence, but rather suggesting we start simple.

Instead of starting to apply the practices of mindfulness when you are the most stressed, the most overwhelmed, the most distracted. Start when it’s easy, when and where you don’t have to change much of anything. When you brush your teeth, only brush your teeth. When you go to the bathroom, just go to the bathroom (I know crazy right). When you are cooking, or eating just do that one thing. Pay attention to every aspect of it. Be present. You may be surprised by how you feel after. Taking an everyday task you already to and turning it into a mindful one.

 2. Approach With An Open Mind.

We as humans like to predict. We like to know all the answers… Well most of us do. And I want to challenge you to approach one situation each day for a week with a completely open mind. Notice if you start to predict how the situation will play out in your head before it’s over. Take note if your mind has already predicted the future before anything has even happened.

Take inventory of your feelings before, during, and after and how do you feel? For me, the practice of mindfulness is not sitting on a cushion in a dark quiet room. Mindfulness is me being more present, more alert, more aware, and more engaged in what I am doing, how I am feeling, and despite all of that continuing. Mindfulness has given me more confidence in hard situations, ones I would normally avoid otherwise.

3. FOR Peace Breathing.

Pause F.O.R. Peace Breathing was introduced to me when I first started on my yoga journey. It wasn’t fancy, it wasn’t complicated, and it didn’t require any equipment. All it needed was you and your willingness to step back and breathe.

When you stop and take a breath in a stressful situation, you stop the hormones released by the sympathetic nervous system (fight or flight response) and start to live again. It is a simple tool that you can use every single day to prevent and release stress when it starts to bubble up.

Steps of F.O.R. Peace Breathing

Pause F.O.R. Peace Breathing un-complicates what our minds often make complicated. It makes you STOP and use the tool you were born with to deal with stress in your life.

What Does “F.O.R.” in Peace Breathing Stand For?

1. FOCUS

Focus on one, long, deep breath. Inhale deeply, feeling your diaphragm and belly expand (not your chest). Exhale through your nose or mouth for the same count, or longer. Be fully conscious of this breath.

2. OBSERVE

Observe your mind. Does it wander during this breath? Where does it go? Can you try again to be right here, right now?

3. REFOCUS 

Refocus if you need to. Bring your mind back to your breath. If your mind wanders, return to one deep breath.

4 Ground yourself physically.

Sounds silly, but we are all a part of something greater than ourselves. And science has already proved that we are all made up of energy. And when we are in nature our bodies have a way of restoring that energy within us with the positive energy around us. Ever been around someone who you felt like just zapped the life right out of you? Have you ever gone into a building, or slept somewhere were you just felt drained the next morning. Or the opposite. You are around someone who just lifts you up. Or slept somewhere and said that was the best night’s sleep ever. That might not be a coincidence.

Today, take inventory of who and what you surround yourself with. If all you do is spend time in a concert jungle, it might be time to step out into nature. Pull off at an oasis with a small park or grassy hill. Layout in the sun, or take a bit of time and reconsider who you surround yourself with. Being mindful asks you to do things with a purpose. And that purpose may be for you to take better care of you.

Take the Mindfulness Challenge!

Do you want more practical tips for being more mindful and peaceful in a stressful world? Join our 5-day Mindfulness Virtual Challenge September 7-11, 2020! Click HERE to sign up to join us!

 

What does mindfulness mean mother trucker yoga blog

Continue down the mindfulness path to a happier and healthier you with some of Mother Trucker Yoga’s other great content!

14 Ways to Reduce Stress and Overwhelm Blog

10 Tips for a Functional Body Blog

10 Steps to Goal Setting as a Truck Driver

 

Did you love this article?

Leave us a comment on what you thought. Or ways you work to stay more mindful.

7 Rules of Life to Stay Positive

7 Rules of life to stay positive and focused on what matters.

Sometimes we need to stop and remember what’s important. Now I know that seems a bit cliche, but when we…
Re-focus
Re-evaluate
Re-connect
 
We can then see life in an entirely different light. And that can mean new opportunities. New friendships, and new efforts put forward. And as a result, we are more positive towards life and what comes our way.
 
To all our friends out there… It’s about the little things, and the small mental shifts we can make today to help us make better choices and decisions tomorrow!
 
What is your favorite out of our list here?

Mother Trucker Yoga’s 7 Rules to Life to Stay Positve:

Mother Trucker yoga 7 rules for life blog post

1. Make peace with your past so it won’t disturb your future.

You are the only one holding onto your past with a tightly clenched fist. Loosen your grip, you might be surprised at what happens when you do. By holding onto the past you never get the opportunity to be present which is the real gift.

2. What other people think of you is none of your business.

It can be easy to get consumed with what others thing. But opinions are like a$$ holes, everyone has one and nothing good ever really comes out of them (insert humor). My point, what others think of you doesn’t matter. Most people’s opinions of others or life is a pure reflection of them and how they think of themselves. So focus on you, my friend.

3. The only person in charge of your happiness is you.

We can look to others for inspiration, for support even for ideas or help. But you are the only person who gets to decide your level of happiness. And much of that is determined on how you look at life and yourself in it. It’s what Carol Dweck calls a fixed mindset vs. a growth mindset. If you always tell yourself you will never be happy, then you will never be happy. If you always say you can’t be healthy or fit when you are a truck driver, then you will never be a health and fit truck driver. If you say you are not good at math, then you will never be good at math. If you want to be happy, then choose to be happy. 

4. Don’t compare your life to others. Comparison is the thief of joy.

I believe that we walk one path, and it’s when we try to hop over to everyone else’s and walk theirs too that we get stressed out, we strikeout, and feel left out. Other people’s lives are theirs to live. Yours is yours. And when we compare we rob ourselves of all the progress and uniqueness we have to offer the world. You don’t know their past, their struggles, or what they had to do step by step to get where they are. So keep your eyes on your own path. Look out for help and encouragement, but not to judge yourself or your progress. 

5. Time heals almost everything. Give it time.

It is true, time does heal(s) (almost) all wounds. My advice, stop looking at the wound. Look up and see there is a lot of other life to be lived. When my daughter died, I was crushed, frozen, and empty inside. But there did come a point where I had to look up and keep moving forward for her. And in time, the wound of her loss began to heal, it’s still there, but now I have chosen to do something different with it. You can do that too.

6. Stop thinking so much. It’s alright not to know all the answers.

It is my experience that we as a culture like to overthink things. Overanalyze things. But thinking too much leads to a lack of action and a lack of useable solutions. There comes a point where we must stop out of our heads and into the field and give it a try. Move even blindly at times, but the results of that will always be far greater than only having thought about it. Because now you know. 

7. Smile. You don’t own all the problems in the world.

No one ever said you have to carry everyone else’s problems on your shoulders. Smile. Smile often. For one entire day, smile at everyone you see, everyone you meet. And see how different you see the world. But even more, see the ripple effect you can do for someone else who may also be feeling the need to carry things that aren’t theirs to carry. 
These are just seven ideas to help you see life a little differently. It’s easy to be bombarded by the media. To be overwhelmed with everything that is going wrong that we forget to look out and see what is going right. The voices in my head like to keep me stuck, unhappy, and overwhelmed. But over time I have learned to stop listening, or at least drown them out. I suggest you consider doing the same. I am positive you will see more good, more smiles, and more opportunities in life than you did before.

What are other life tips you have that you’d like to share?

 

Feeling motivated to move more? Looking to stay positive in life? Check out Mother Trucker Yoga blog post on travel exercise.

travel exercise tips mother trucker yoga blog

Travel Exercise: Top Things You Need To Have

Over time many of us collect fitness favorites and pile them in a corner to pull out whenever you want when you spend most of your time at your home. But for those that travel a lot and those that live over the road like a truck driver or even someone living the RV life, it is essential to consider what you need to keep you healthy. 

If you are living out of a backpack, a suitcase, or the cab of a truck, that lifestyle choice does not make it any less important to find time for fitness. But it does make it a bit more challenging to decide what to bring with when it comes to a workout or fitting in fitness each day. 

A lifestyle that keeps you on the move all the time can leave you feeling like working out seems like a chore or too complicated to take on. That’s mostly because everyone assumes that you need a lot of equipment and time to get yourself fit. But the truth is, you need a few basic things to stay fit while you’re on the road. 

As a trucker, it can be quite challenging to take out time to hit the gym every day as you’re on the road most of the time, and let’s be honest, pulling in an eighteen-wheeler to a strip malls parking lot is not always an option. To ensure that you’re on top of your fitness game, keep some basic things on hand to exercise whenever you get the time. Here, you’ll find some basic yet essential things to keep with you to help you stay physically fit. 

When I travel, I try to consider how much space I have to pack extras, what is the area I will have to do something, and what do I want to spend my time doing? One of the things I teach our drivers at Mother Trucker Yoga is you don’t need to overcomplicate fitness to be fit. Others tell you that you need their fancy, complicated and expensive equipment to stay healthy, but I’m telling you that it’s as simple as one, two, three, and you are off to the races…well off to a workout when you work with us. 

Five Things You Need to Exercise While They Travel:

1. Sneakers

Sneakers are essential to exercising. You might think that you can get it done with any shoes on, but that’s not true. Make a habit of keeping a pair of sneakers with you in your truck at all times. This way, whenever you get the chance, you can pause and get your daily exercise in using the most basic equipment that you can think of. Ensure that the sneakers you choose are comfortable, fit securely to your feet, and aren’t full of foam. Yes, I said foam, it may seem like a great idea to wear a shoe all day long with pillows in the bottom, but our feel needs to feel the ground beneath us. They need to move and be stimulated when we walk. 

Wear your steel-toed boots when you don’t want something to drop and damage your foot. Wear flexible, bendable shoes when you want yourself also to be flexible and bendable. 

I personally love ASICS, New Balance, Merrell, Brooks, and Under Armor. And when buying a pair of shoes, make sure you can try them on, walk around in them, and how they fit. This is a device that will be carrying your body around all day long. Don’t you think it should fit, right?

 

2. Travel Yoga Mat

Another essential item that you will need to assist you in your workouts is a travel yoga mat. They’re lightweight and don’t take up much space at all. They’re essential as they provide you with the right surface to do your exercises on. Since there’s very little space for you anyway, you can take the yoga mat outside and start working out on it, without having to worry about hurting your body. There are all different brands of yoga mats to consider, and some of my favorites are Jade, you can get it in various lengths, widths, and they are made out of recycled materials. When traveling, because you don’t know what the surface you will be exercising or practicing yoga on making sure your yoga mat is heavy and has enough traction, it won’t slip. So you don’t slip. 

3. Resistance Bands

Can’t get yourself to carry weights around with you as you drive your truck around? Who wants to stuff a set of hand weights in their suitcase when they travel around? Well, guess what? You don’t necessarily need them. Instead, you can invest in some resistance bands that can help you keep your body in shape. Resistance bands are great for strength training and can help you maintain your physical health. You can find some excellent resistance band kits at Mother Trucker Yoga to help you keep yourself fit. 

Resistance bands are a great way to tone up, build muscle, and strengthen joints. Different than using weights, resistance bands build up the connection between muscle and bone, rather than focusing on building bulk. When shopping for resistance bands, make sure you get a high-quality material like one made for medical use or at a physical therapy quality level. Make sure they are cut to a minimum of 6-feet, so you can do endless exercises. And you’ll want to get a door loop so you can double the number of activities you can do right from the door of your ride. 

Not sure where to find that. No stress Mother Trucker Yoga has that all figured out for you! Check out our band kits in their convenient travel bag and get our 11 page PDF guide so you can get to moving ASAP. 

Resistance Bands for Travel Exercise with Mother Trucker Yoga

4. Smartphones

Smartphones are things that everyone has nowadays. They’re essential even if you’re not into fitness. So, all you need to do with your smartphone is to help you place reminders about when you should exercise. You will also be able to watch videos on YouTube or read up on exercises that you can easily do while you travel. 

5. Bicycle

Cycling is a natural and essential physical activity that helps you keep in shape. You can easily place a bike in your truck that you can use when time allows you to. Get your bicycle out and not limit yourself to only views of the landscapes you see. Go out and explore all the routes that you wouldn’t be able to otherwise. Not only will you get your exercise in, but you will also feel much more refreshed than ever. 

Are there ways you can mount your bicycle to your truck? We’ve seen some great ideas from drivers mounting kayaks, bikes, and more to their rigs so they can stay active. We know you can too!

Don’t miss out on your exercise just because you’re always moving. Try to come up with ways to make sure that you incorporate some activity. Hopefully, the next time you’re out and about, you’ll be able to get your exercise in without having to worry too much about the equipment! 

Truck Driver challenge with RoadPro and Mother Trucker Yoga

Going the Distance Challenge for Truck Drivers

Going the Distance Truck Driver Challenge starts July 27th! 

Truck drivers are one of the largest underserved communities. And with truck drivers’ health continually at risk, something needs to change. Other challenges have been displayed to drivers before and mostly they focus on weight loss. And although many drivers could serve to lose weight, that doesn’t mean they are healthier. It’s about the small building block changes that build the biggest results.

For truckers, that number is 14%. Why do truckers suffer from diabetes at a rate of ost 50% higher than the rest of the American population? They have more risk factors, according to physicians. Drivers smoke more; about half of truck drivers smoke compared to 19% of other adults.

The CDC stated that:

By law, drivers of commercial vehicles and trucks are permitted 14 hours of duty per day worked. They are required to take a mandatory 10-hour break before they can drive again for work. As a result, long freight delivery routes often require them to sleep away from home. Life on the road makes it more difficult to live healthy because of:

  • irregular schedules
  • long hours
  • little physical activity
  • limited access to healthy foods on the interstates
  • stress

And that has left our drivers with issues like heart disease, obesity, hypertension, nd diabetes. HOWEVER, most drivers hearing this is nothing new. And it is my belief that we must FIRST address the underlying causes of these issues which are: Air, Food, Water, Sleep, and Movement all in small bite-size practices.

Going the distance truckers health challenge 5 elements mother trucker yoga blog

Interested in learning some tips to feel better while on the road or at home? If so, join us for Going the Distance Health Challenge. This is a 1-month completion challenge for professional drivers. The St. Christopher Truckers Fund has teamed up with Mother Trucker Yoga to show you how making small, simple changes in your daily routine can result in big health benefits. The challenge is based on five elements needed for survival: water, food, sleep, air, and movement.

How is this health challenge different than those you may be familiar with?

First, it is a completion challenge. Each person who stays engaged in the challenge for the full month is a winner and will receive prizes from various sponsors. Second, it is a two-part challenge. The first part consists of a short 5-day challenge. Everyone who completes the 5-day challenge is eligible to move on to the 2nd challenge. This challenge lasts four weeks and each week will have a specific health focus.

What are the benefits of joining this challenge?

We will explain why each task (drinking more water, eating healthy foods, incorporating daily movement, breathing with intention, and getting adequate sleep) is beneficial instead of just telling you to do something. We will offer real support and accountability. We will provide a place where you can ask health questions and get answers. We will cover the five key elements of survival and how to utilize them successfully. We want you to not only survive but thrive!

Who is running this challenge? 

Hope Zvara of Mother Trucker Yoga who has worked with thousands of people just like you over the last 20 years reclaim their physical, mental, and emotional health through yoga and other mindful practices and now primarily focuses on the trucking community. With her expertise in functional movement (everyday movement and lifestyle) and pain, he is a powerhouse of knowledge and inspiration.

“I believe anyone can show you exercise in front of a truck. That anyone can tell you to do this or that, but changing your health has to be more than that. It must take you back to the beginning and show you how to make real change. Help you understand why behind what you are doing and are asked to do and then show you the way.”

And Julie Dillon of the St. Christopher Truckers Relief Fund. Julie is a TNC (Total Nutritional Counselor), her knowledge on food, nutrition and lifestyle will aid this challenge to inspire and help drivers build a knowledge base as to why we need certain foods and what happens when we eat or don’t eat them. Julie’s ability to break this process down into bite-size pieces will help every driver participating make great strides at the end.

Trucker Challenge with Mother Trucker Yoga

What is the investment for joining this truck driver challenge? 

This health and wellness challenge is absolutely free! Joining our challenge, our accountability group, and learn alongside experts in the natural health, fitness, and wellness arena cost you nothing. Other challenges require you to buy their product or join their subscription. Not here. We are 100% here for you and all you need to do is say YES!

How can someone register for Going the Distance, and when does it start?

Registration will start on July 6th. Phase 1 of the challenge is July 27-31. Phase 2 is August 3rd-28. Participants can register below. You must be a truck driver to win any prizes during the challenge.

What’s Next?

After registering, please join our Facebook Group, for daily/weekly engagement. This is where most, if not all, the information will be shared. If you do not currently use Facebook, create a “mock” profile for yourself and delete it after the challenge is over. While not mandatory, it is crucial for your success in this challenge to have a Facebook account.

We are encouraging everyone to have a buddy to sign up along with him/her to offer support and accountability.

Prizes will be provided by Road Pro Family of BrandsTA Petro, and Mother Trucker Yoga. STIFF Mother Trucker, Bill Weaver Music, Chrome & Steel Radio, Jacks Chrome Shop 

If you have any questions about the truck driver challenge?

Please contact Julie Dillon at:

Julie @ truckersfund.org or Hope Zvara at hope @ mothertruckeryoga.com

Travelers With Chronic Back Pain?

Can Yoga Help For Travelers With Chronic Back Pain?

Dealing with chronic pain and living on the road is not easy. Beyond struggling with fatigue and being away from family, many travelers and drivers have a hard time finding time for exercise.

But sitting long hours without doing counteractive activities puts a lot of strain on your body – particularly the back. Consequently, many travelers and truck drivers develop chronic back pain. 

One of the most effective ways to find relief from chronic back pain is yoga. Yoga is suitable for all levels, easy to do anywhere, and relaxes your body and mind. 

If you do not have a yoga mat, you can still practice yoga while you are traveling. There are dozens of stretches and poses you can do right from your truck or car’s seat. 

 

Signs And Causes Of Chronic Back Pain 

Nearly every person on earth will experience back pain at least once in their lives. But for those who sit long hours, the pain soon develops into a chronic condition. 

 

Here are some common symptoms of chronic back pain:

– A continuous dull ache

– Pain that moves down to the hips and legs

– Limited mobility

– Pain that gets worse with sitting

– Pain that decreases when moving or changing positions

– Pain that persists for more than three months

Although most people with chronic back pain have similar symptoms, the causes can significantly differ.

 

What causes back pain?

There are many causes of chronic back pain. The cause can impact what you should and shouldn’t do in your yoga practice. 

Here are the most common causes of chronic back pain:

 

Muscle Strains And Imbalances

Frequent travelers can experience a strain due to prolonged pressure to their lower back while sitting. When one muscle is strained, the others take over, which creates a muscle imbalance that further aggravates back pain. 

 

Herniated Or Bulging Discs 

As we age or with prolonged stress on the spine, we can develop bulging or herniated disks. 

Bulging disk happens when the disc loses its fluid. It becomes compressed, and this causes sharp pain. A herniated disk breaks through the outer layer and presses on the nearby nerve roots. A bulging disc causes uncomfortable pain but also can cause weakness and numbness. 

 

Other Issues In The Spine 

There are many other reasons why you can develop chronic back pain. For example, you may be born with or have developed a deformity, such as kyphosis or scoliosis. 

Kyphosis is when your upper back is hunched, pushing your head forward and causing strain along the spine. Long term sitting can equally cause this, so it is vital to be aware of good posture and stretch regularly. 

Scoliosis is when the spine curves to the right or left. It may be slight by just a few degrees, but for others, when not taken seriously, it can cause a lot of pain and discomfort. 

Many people have found relief from these conditions in yoga. Still, it’s of the highest importance to be correctly diagnosed before you start your practice. Ensure that you seek educated guidance from a teacher or guide who has the experience, understands the body, and will take the time to explain the how’s and why’s to you. Seeking a skilled professional will ensure safety while practicing and a deeper understanding of your own body. 

 

How Yoga Helps Drivers With Chronic Back Pain? 

Yoga is a clinically backed method for combating chronic back pain. 

It increases muscle strength, especially in the torso. As you develop a stronger back, core, and chest, you will maintain a healthy posture.

Yoga also increases your range of motion. Lack of flexibility is a frequent cause of back pain and is a common concern in those who travel a lot. 

Finally, yoga calms you down and helps you to manage stress better. Beyond being problematic on its own, stress can further aggravate chronic back pain. 

If you never practiced yoga, it would be best to start with a studio class when you can, then take what you learned to start your self-practice on the road. 

 

How to Practice Yoga On The Road?

One of the best things about yoga is that you can do it anywhere.

Traditional yoga requires you to have a flat surface and a mat, but there are also some poses you can do in your seat. If you’re interested in those – lookup chair yoga poses. 

Travelers with chronic pain yoga props Mother Trucker Yoga blog post

Here are additional tips to prepare you for practicing on the go:

–       Have a bag with everything you need – pack comfortable workout clothes, a yoga mat, and maybe some props like straps and blocks. No time or space for a yoga bag? No problem. You can do many stretches in your jeans and boots and use things you have like a towel or belt as a strap. 

–       Schedule your practice – we are more likely to do something if it’s in our schedule. Try to designate at least 10 minutes for your sessions every day. Every little bit adds up. A stretch here, a pose there. Don’t be caught in the mindset of needed to designate a block out 30 or 60 minutes to exercise each day. The most important thing is to do something. 

–       Find online videos, like our platform designed perfectly for truck drivers and anyone else who lives on the road. Our easy-to-access online membership site is full of short, easy-to-follow videos showing you how to stretch, move and breathe right from the driver’s seat, sleeper, and right outside the cab of your truck or vehicle. Especially in the beginning having an educated teacher to guide you on video ensure that you do the stretches and poses safely and correctly. 

– Pack your pain relief cream, don’t forget to apply a soothing topical pain relief cream to those muscles that you have now woken up. A stiff body can feel like a glow stick cracked open to using when you start stretching again. The body has become stiff and can appear a bit sore after you first begin. Using a pain relief cream can help reduce the discomfort of your new routine if your muscles get a little cranky.

 

Check out some of our other great content: Neck Pain: 7 Ways to Drive Pain-Free 

Reduce Stress and Overwhelm Blog MTY

14 Ways to Reduce Overwhelm and Stress | As a Truck Driver

Overwhelm and stress. Stress can be overwhelming and even debilitating. It can cause headaches, muscle tension, difficulty sleeping, irritability, and negatively affect our immune system. We all know that stress isn’t good for us physically or mentally. However, how do we keep stress from manifesting itself into our daily lives?

Reduce Stress and Overwhelm Blog MTY

Life Is About Choices

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

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

Emerson’s quote serves as a reminder that we must give ourselves permission to make a few mistakes, be imperfect, and “fall off of 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 “overwhelm and stress, in common terms, is a feeling that 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.

14 ways to reduce stress and overwhelm get up early MTY blog post

14 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. Learn to say “no.” Say no to projects that won’t fit into your schedule, your vision, or may compromise your mental and emotional health.
  3. Allow others to help you. If they didn’t want to help, they shouldn’t have asked. And that my friend is not your concern.
  4. Have a backup. Have a backup plan, a backup car key, a backup babysitter, a back up a ride home. We think that it takes too much time to prepare. But did you have the time to figure out a half a$$ solution thereafter?
  5. 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.
  6. 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.
  7. Listen to relaxing music or guided meditations (Check out MTY’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.
  8. 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.
  9. Keep a gratitude journal. When is the last time you stopped and reflected on all you have to be grateful for? The news and social media do an excellent job of showing us where we are imperfect and lacking. Remind yourself you have so much to be grateful for.
  10. Surround yourself with people who lift you rather than tear you down.
  11. Take ONE DEEP BREATH before you say or do anything more.
  12. 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?
  13. Slow down. Most of us are all in overdrive in multiple areas of our lives. What’s the hurry? What if you will get there at the exact right time, every time?
  14. Meditate, pray, practice yoga. When is the last time you unplugged with something that will plug you back in? Make sure you check out Mother Trucker Yoga’s Online Membership site were drivers just like you can come together and get fit- inside and outright from the cab of your truck

Finding the best overwhelm and stress relief strategies may take some time. Don’t give up if one doesn’t work; move on and try another. However, it’s 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 don’t, behind. You won’t regret it. 

Resources: https://www.medicalnewstoday.com/articles/145855.php
Natural Pain Relief Mother Trucker Yoga Blog Post

Benefits of Using a Topical Pain Reliever

Benefits Of Using A Topical Pain Reliever

Natural Pain Relief Mother Trucker Yoga Blog Post

Do you continually drive, and your body becomes stiff because of staying in one place and driving for very long? Do your muscles and body hurt after driving for very long? The solution to your problems might be a natural pain relief cream targeting specific pain areas to relieve you of the ache. 

Who said you need to use over-the-counter pain pills and creams with many chemicals that only work to alleviate the symptoms for a while. Our natural Stiff Mother Trucker pain relief cream specifically made for you will completely relax your muscles and heal your body from the constant driving. 

Natural Pain Reliever Stiff Mother Trucker - Mother Trucker Yoga Blog Post

Benefits Of Using A Topical Pain Reliever Cream

No side effects 

Our pain reliever cream is made of natural ingredients with no chemicals and parabens. Many of the other over-the-counter topical pain relievers use junk ingredients, and they don’t work. With STIFF Mother Trucker pain relief cream, you will get natural healing without additives, fillers, or artificial colors. Your body will only heal, and there will be no side effects because our list of ingredients is the most natural you will find out there. 

It includes ingredients such as Peppermint, Lavender, Eucalyptus, Ginger, and much more to relieve you of discomfort and pain naturally you might face from driving day and night. 

Fast comfort 

It provides quick but effective relief from pain, meaning you can get rid of discomfort within just a few minutes. That is how effectively a pain relief cream works. Topical pain medications are absorbed through your skin. The most common varieties are creams or gels that you rub onto the skin over your painful joints. 

Because the ingredients are absorbed through the skin, most topical pain medications are best used on joints close to the skin’s surface, such as the joints in your hands and knees.

The cream also provides relief for a long time, so all you need is to put it once on targeted areas, and you will be suitable for at least a day!

Targets pain areas 

You can use the pain relief cream to apply it on any area of your body that hurts from issues such as:

  • Muscle and Joint Pain
  • Carpal Tunnel
  • Arthritis
  • Tendinitis
  • Sciatica
  • Sports and Work Injuries
  • Cramps and Spasms

And much more. Whichever area hurts at the time, you can directly apply the pain relief cream, and within a few minutes, you won’t be able to feel the pain at all! 

Works well for chronic pain 

Chronic pain in many areas of our body can be a source of great suffering. It can hinder daily activities, and managing the pain while working can cause the pain to increase even further. 

What is chronic pain? It is a pain that is ongoing and usually lasts longer than six months. This type of pain can continue even after the injury or illness that caused it has healed or gone away. Pain signals remain active in the nervous system for weeks, months, or years.

When you couple the use of a natural pain relief cream with simple yoga stretches and postures the likelihood that you will find relief dramatically increases.

If you have chronic pain, then a topical pain relief cream will work wonders for you. It targets specific areas, so if you have chronic joint or muscle pain, then rubbing the cream on the targeted area will provide relief and comfort so you can go about your daily tasks without any problems. Just make sure you wash your hands after every application.

Final words on a topical pain reliever

Throw away your painkillers and get a pain relief cream that will instantly soothe all your pain. It is a much better buy because you don’t have to worry about taking too much and affecting your driving abilities or daily duties. Plus, the cream will last you a long time, and it is excellent for people suffering chronic pain. The best part is, there is no risk for you to give it a try. No doctors visit, co-pay or prescription required. Just a willing person who is looking for instant relief from their chronic pain.

To find more about our topical pain relief cream for truckers, visit our website and shop from us now for instant relief!

 

References: 

https://my.clevelandclinic.org/health/articles/12051-acute-vs-chronic-pain

https://www.mayoclinic.org/diseases-conditions/osteoarthritis/in-depth/pain-medications/art-20045899

COVID-19 10 ways to stay healthy with mother trucker yoga blog

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

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