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10 Steps to Goal Setting for Truck Drivers

10 Steps to Goal Setting as a Truck Driver

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

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

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

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

10 Steps to Setting Your Goals and Reaching Them:

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

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

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

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

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

You got this!

7 Yoga Poses for Bedtime Bliss for Truckers

Sleep Over the Road: 7 Yoga Poses for Bedtime Bliss

Have you ever tried to get sleep while traveling over the road? If so then typically bedtime is not something you would describe as bliss by any means.

But what if there was something you could to to help even just a little bit, take the edge off falling asleep?

Would you try it?

What about for one week, seven nights, to see if it would help you fall asleep?

It can be difficult to sleep anywhere, but when your sleeping quarters consist of a small cubicle on wheels parked next to an idling truck or busy highway. It can be even more difficult.

I have been working with individuals for nearly 20 years with all sorts of ailments, issues and concerns and sleep is one of the top complaints. Yoga or yoga like practices can help dramatically help those choosing to practice fall asleep faster and sleep more restful.

We all need a few minutes each day to decompress, clear our mind, but even more so, stretch and relieve tension from our physical body.

When we choose to not do those things it can be difficult to turn our mind off, relieve that nagging back pain that will keep you up all night. And most importantly we all need some sort of practice to help our central nervous system relax and reset as well.

Or we may end up reliving today, tomorrow all over again.

Here are Mother Trucker Yoga’s Top 7 Moves For a Better Sleep Over the Road:

Bedtime Yoga Pose #1: Standing Stress Relief Forward Bend

Trucking Standing Forward Bend Bedtime

Standing Stress Relief Forward Bend

With soft knees, exhale roll your body forward clasping opposite elbows, allowing your head to hand heavy.
Remain here with your eyes soft (or closed) for five to ten breaths. Inhale, gently roll up.

 

 

 

 

 

 

Bedtime Yoga Pose #2: Daily Devotional

Trucking Back Stretch Bedtime

Daily Devotional

Feeling gratitude for the day exhale, sit back towards the heels, knees as wide as comfortable, outstretch the arms and relax the head, feel your breath and you continually soften your entire body from the day. Remain here up to one minute. (Feel free to place a rolled blanket or block between the heels to sit on)

 

Bedtime Yoga Pose #3: Bound Angle Bedtime Back Stretch

Trucking Bound Angle Back Stretch Bedtime

Bound Angle Bedtime Back Stretch

Place the bottoms of the feet together.

Exhale roll your body forward allowing your arms to reach outward feeling length and release through your hips and entire spine.

Don’t worry about how far you can fold or reach.

Remain here breathing calmly for up to one minute.

 

Bedtime Yoga Pose #4: Driver Hip Flexor Release

Trucking Hip Stretch Bedtime

Drivers Hip Flexor Release

Place block or stack of hand towels or even a pillow placed under your sacrum.

Gently draw your right knee in to your chest as you reach out through the opposite heel.

Working to keep your hips stable. Feel length and release in the hip flexor (front of the hip), remain in the stretch breathing calmly for up to one minute.

 

Bedtime Yoga Pose #5: Bound Angle Bedtime Bliss

Reclined Bound Angle Trucking Bedtime Pose

Bound Angle Bedtime Bliss

Place a block or stack of hand towels or a pillow under the sacrum.

Let the knees fall open and the bottoms of the feet come together. Adjust the feet from the pelvis to accommodate the knees.

Breathe deeply and your body falls away from the stress of the day. Remain here for one to two minutes.

 

Bedtime Yoga Pose #6: Taming Tension Release Breath

Trucking Bedtime Tension Release

Taming Tension Release Breath

Seated, draw the arms outward from your body.

Inhale through the nose and mindfully drop your breath into your heart.

Retain the breath and silently repeat “I willingly and consciously release all harmful tension”.

Now exhale visualize the tension rolling down the arms and out the palms like toxic waste.

Repeat this for three to six times and then take three to six natural breaths. Repeat as necessary.

 

Bedtime Yoga Pose #7: Full Body Bedtime Breath

Relaxation Pose Trucking Bedtime

Full Body Bedtime Breath

Lying on the floor or in your bed, separate your legs and turn your palms to face up; inhale and imagine drawing the breath up through your feet, legs, pelvis, abdomen, throat and to the crown of the head.

Exhale and draw the breath back down the entire body being mindful of each body part the breath travels through all the way out the bottoms of the feet. Repeat this three to ten times feeling more and more deeply relaxed.

And make sure you are doing this on a quality mattress. Because every driver deserves a better bed. Good night!

You may have read this and are thinking “I can’t do yoga”. Then I want to encourage you to not look at it as yoga. But look at it just like brushing your teeth. The long term effects of not brushing your teeth are, you will lose your teeth.

The long term effects of not giving yourself even just five minutes of stress relieving, sleep educing activities will leave you sleepless, agitated, and at risk of getting into an accident because you are not fully able to drive that eighteen wheeler down the road safely.

To help you even further check out Mother Trucker Yoga’s audio made just for relaxation of body and mind.

And for reading and sharing this blog post you can grab it:

>>>HERE<<<for FREE by using the code: MTYSLEEP

Count Breath Meditation

Mobility Exercises for Truck Drivers Blog Post Hope Zvara

Fit for Driving: A Truck Drivers Assessment

Have you ever been questioned if you were “fit for driving”?

Has it ever come to mind that someone, anyone, you, could be unfit to drive?

This is a reality not just for truck drivers, but America. Driving may be a sport for some, and leisure for others. But for a truck driver it is there life line, their job and for many their passion.

So what does it mean to be fit for driving?

How can someone increase their overall health to become more fit for driving?

Taking into consideration like functional mechanics- how you move or should move, quick reactivity, mobility, whole-body coordination all while driving. The question becomes: “do you know what the signs are? And are you up to speed?”

It use to be more of an aging conversation, when you get to X age then you will have to stop doing this. Or you will no longer be able to do that. But more and and more research is indicating, and heck, just look around you, it is obvious that we all need to get up to speed with our health and it may serve us all to check in with our ability to drive. For not only our own safety but the safety of others.

Similar to the freedom of walking, the thought of not being able to drive is daunting. Yet I have worked with tens of thousands of individuals and many still aren’t motivated to make even the smallest changes until it is almost too late.

Why wait until you can’t walk to see it as important.

Why wait until you get your license revoked, or you get into an accident to decide it is a necessary privilege.

The AMA in 2010 stated that lack of mobility is something that doctors take into consideration with older adults when assessing weather driving privileges should be taken away.

But here is the reality check: How many of you reading this honestly feel you move like a senior (75+) but most definitely are not one?

So many of us consciously refuse to take care of our bodies like they are made of steel. That they will just keep taking the beating. That they will jump up upon request no matter what situation, what age, what variable.

Mobility Concerns to Consider While Driving:

Grip strength for simple things like opening the door and pulling it closed

Looking back while backing up (although review cameras are great, this is a basic function we must not lose sight of) requires neck and torso rotation. And good eye tracking.

Varying degrees of hand, elbow and shoulder coordination while handing the steering wheel. And good hand eye coordination.

Gas and pedal breaking which uses ankle mobility and control.

For my truck drivers multiple hand-eye-foot coordination functions combine with fine motor skills while shifting, breaking, and turning.

It is easy to say these things are not a big deal. Until we can no longer do them. And it then becomes hard to say as to when it is those fine motor skills were lost. Technology has rob many of us of basic movement patterns. Where now we have to work twice as hard to keep to it or we will surely lose it.

But as a truck driver, driving a big rig takes a lot of handing, not to mention the loading and unloading that comes with the territory but can wear on the body overtime.

Now you may be shaking your head saying this is all nuts and you move just fine. But the thing is, basic mobility patterns like the above are often what are first to go and can often go un-noticed. But it is often the overlooked issues that can cause the greatest concerns later on in life when they slowly begin to take the things we love most away from us in a blink of an eye.

Take the Fit for Driving Test:

The Ankle Mobility Test:

Get into a lunge with the front foot’s big toe roughly 4 inches (3 inches if 5’2″ or less) and without allowing the heel to pick up. Try to lunge the front knee into the wall.

Ankle Range of Motion Test Mother Trucker Yoga

Having trouble?

You may want to tune into the notion that this mobility has everything to do with you coming off the gas or break easily accident free.

Exercise: Two Part Calf Stretch

(LEFT) From a standing position place one foot up on a half dome (or something firm and rolled up). Anchor the heel down and do not let it lift. Align the outer edge of the foot with something parallel with it. Keeping tall, and not allowing your pelvis to tip forward. Begin to walk the free foot forward. You should begin to feel a stretch. Hold that stretch for minimum 30 seconds.

(RIGHT) Standing tall take a casual step back with one foot. Not allowing the pelvis to tip forward, bend the front knee. Now work to bend the back knee without lifting the back heel. Hold that stretch for a minimum of 30 seconds.

On both stretches notice if the inner ankle collapses or the knee bends inward. Try to keep the knee forward and he ankle in neutral.

Mother Trucker Yoga Fitness Test Calf Stretch

Hand Mobility Test: 

Hand Corrective Exercise Proper Way Mother Trucker Yoga

Correct Placement

Hand Corrective Exercise In correct

 

Get down on all fours (oh, there is more to this test than just your hands). Spread your fingers out wide with the middle finger pointing forward and the thumbs pointing at each other (feel free to help your thumbs). Is is tender or difficult to flex the wrist in a 90 degree angle?

Is there space under the palms or are your fingers curled up (flexion) off floor? These are warning signs that gripping tension which is a common occurrence and needs to be counter acted. This is a road that will lead to immobility in the joints of the wrists, fingers and thumbs.

Exercise: Flexion and Extension

Wrist Stretch Mother Trucker Yoga

Forearm Stretch Mother Trucker Yoga

Shoulder Mobility Test: 

Get down on all fours and plant your hands as done in the Hand Mobility Test.

Work to draw the thumbs out as close to 90 degrees from the middle finger as possible. Can you do this without the folds of the elbows turning inward? This will clue you into excessive tension between the shoulder, elbow and wrist. As a driver this is critical to assess, as one needs all hands on deck and this could be a shoulder issue.

Sitting Twist Test:

Sit in the drivers seat or in a chair with both feet flat on the floor and pelvis evenly planted. Work to rotate like you are reaching for your seat belt (but keep hands on lap) and try to first rotate with your rib cage only. No lifting your hips. Can you see behind you yet?

Next try to rotate your neck? Can you see over your shoulder now? At what point to do you need to cheat and lift your hip? Or maybe you need to use your hand to force the rotate due to tight muscles?

Exercise: Seat Belt Grab Sit and Twist

Sitting in the drivers seat or on a chair practice rotation daily. And don’t forget to incorporate daily stretching in that release tight back muscles and neck muscles like in Mother Trucker Yoga’s online membership site. 

Seat Belt Twist Test Mother Trucker Yoga

Intrinsic Muscle and Nerve Foot Test:

Take off your shoes and socks  and try to spread your toes apart.  Can you separate each toe?

Can you give yourself a “thumbs up” with your big toe?

Issues like these can be a big indicator of intrinsic foot muscle atrophy, or weakness in the muscles of the foot. This is an issue because this could mean nerve issues in the lower leg (many of which come with lack of use like from long-term sitting).

Foot Health Mother Trucker Yoga

Exercise: Toe Piano & Dancers Feet

Get your shoes off daily! Yes daily! Move your toes around, stretch your feet. Roll on an acuBall! I’m going to get a lot of flack for this, but don’t listen to people who tell you to keep your shoes on when your feet hurt. That is part of the problem! Would you keep a casts on after you injure your arm, or leg, or even foot? Heck no!

acuBall mini for foot pain

Shoes are casts, and the longer you wear your casts, the bigger the issue becomes.

Taking care of your body has less to do with how many push-ups you can do and more to do with asking yourself “can I still do all the things I desire to do every single day?” If not, then something has to change.

And most people swing far left and go off the handle with implementing things that quite possibly aren’t necessary. Now that is not to say that deciding to run a marathon or exercise for 2-hours each day is a bad thing.

But if at the end of the day we all simply want to age gracefully and keep doing the things that are necessary, and love. Then I recon we start there. But keeping the physical body healthy. Your muscles and nerves working optimally is also an internal thing. And as the saying goes “you are what you eat“. So equally ensure you are fueling your body with the same care you are your rig.

Are you fit for driving? 

Let us know how you fared out with our test?

Need help?

Contact Hope via email and she can help you get fit for driving today!