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How To Take Care Of Your Mental Health When You Are Out On The Road

As a truck driver, you may feel like you spend most of your time behind the wheel, except for brief interactions at rest stops and destinations.

Isolation from one’s social circle is only one component of the whole picture of mental health. And not only for drivers of large trucks, but for everyone. Truck drivers, like those in many other professions, are susceptible to the same factors that might negatively influence their mental health.

It is OK to not feel okay for various reasons, including a lack of physical exercise, loneliness, and stress, to mention a few. While each of these emotions is perfectly acceptable in and of themselves, experiencing them all at once may be overwhelming.

Sometimes, these sensations can grow into anxiety, depression, and other mental health concerns that can quickly go unrecognized — especially if you are the only one looking out for yourself. This is especially true if you are the only one responsible for looking out for yourself. Here, we look at several mental health solutions to help you.

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How You Can Take Control of Your Stress

The long days and nights may be hard for truck drivers, especially those responsible for traveling great distances because they need to stay awake while driving and fulfill stringent delivery deadlines. The mental and physical effects of stress may hit you all at once when it happens.

It is easy to disregard the warning symptoms of stress and burnout when one’s profession is as demanding as that of a truck driver who has a demanding career.

Nevertheless, focusing on yourself is precisely what you should be doing now. As a truck driver, how do you ensure that you care for your mental health? The following are some helpful suggestions that may be used to take care of oneself on the road.

Exercise

As a truck driver, you can’t get up and move around anytime you want, but moving around at least a little bit every chance you have is critical. Not only can a lack of physical activity contribute to tight muscles, leading to worse aches and pains later on, but exercise is also one of the most essential tools for a healthy mind.

Exercise decreases the stress hormone cortisol. Cortisol is sometimes referred to be nature’s built-in alert system. When you are concerned or worried, your cortisol levels rise.

You could do anything from jumping jacks to pushups at a rest stop, parking lot, or waiting for a load. You can stroll or jog around the parking lot or do some lunges or a decent back stretch.

Keep in touch with loved ones.

When you have been away for so long, it is easy to forget how much family and friends can lift your emotions.

Making time for a brief phone or video chat when you are not distracted can remind you that your job is not everything, and your vehicle is not the only place you belong. Reach out to those that make you laugh and raise your spirits.

Even if you cannot spend as much time as you want with friends and family in person, a phone conversation may be just as satisfying.

August 16, 2022/0 Comments/by pbeue

How to Avoid Injury When Working Out: Safety Tips

Trucker Fitness

It’s no secret that working out can be great for your health. But if you’re not careful, you can easily injure yourself. This blog post will discuss some safety tips to help you avoid injury when working out. Whether you’re a beginner or an experienced athlete, these tips will help keep you safe and healthy.

Via Pexels

Warm Up and Cool Down

One of the most important things you can do to avoid injury is to warm up and cool down properly. A good warm-up will increase your heart rate and body temperature, which will help prepare your muscles for activity. A cool-down, on the other hand, will help your body recover from the workout and prevent excessive soreness.

Stretch

Stretching is another important way to reduce your risk of injury. Before working out, take a few minutes to stretch all of the major muscle groups that you’ll be using. This will help improve your range of motion and flexibility, reducing your risk of injury.

Choose the Right Exercise

Not all exercises are suitable for everyone. Choosing an activity appropriate for your fitness level and health condition is essential. If you have any injuries or medical conditions, be sure to consult with your doctor before starting a new workout routine.

Use Good Form

Using good form is essential for preventing injury. When lifting weights, for example, be sure to use a controlled motion and avoid jerking the weights. If you’re unsure how to do an exercise correctly, ask a certified personal trainer from a reputable organization for help. You can click here for different fitness certifications available.

Know The Difference Between Good and Bad Pain

There’s a difference between the excellent pain of a challenging workout and the bad pain of an injury. It’s essential to be able to distinguish between the two. Good pain is usually muscle soreness after a day or two. This is called delayed onset muscle soreness, and it’s nothing to worry about. Bad pain, however, is sharp or persistent pain that doesn’t go away. This could be a sign of an injury. If you’re ever in doubt, it’s always best to consult with a medical professional.

Listen to Your Body

It’s essential to listen to your body and pay attention to any pain or discomfort you may feel. If something doesn’t feel right, stop doing the exercise and consult with a medical professional. It’s better to be safe than sorry.

Rest and Recovery

After a workout, you must rest your body so your muscles can recover. Avoid working out too often or intensely, as this can lead to overtraining and injury. Make sure to get plenty of sleep and eat a healthy diet to support your recovery.

Nutrition

Eating a healthy diet is vital for overall health, but it’s also crucial for preventing injury. Eating plenty of fruits, vegetables, and whole grains will help improve your joint and bone health. Getting enough protein is also essential, as it helps repair muscle tissue.

Following these safety tips will help you avoid injury when working out. Remember to warm up and cool down properly, choose the proper exercise, use good form, and listen to your body. And don’t forget to rest and recover after your workout. By following these tips, you’ll be able to stay safe and healthy while achieving your fitness goals.

August 9, 2022/0 Comments/by pbeue

7 Essential Stretches for Truck Drivers

Trucker Fitness

7 Essential stretches as a truck driver.

You are expected to sit in uncomfortable durations as a truck driver. On the surface, comfort is what you seem to be sacrificing, but it runs deeper than that. Constant sitting with minimal mt or exercise can be quite detrimental to your health. You must include a trucker workout in your daily routine to fix eight. This article tells you 8 essential stretches for a truck driver workout regime!

Essential Stretches to Practice

1. Shoulder Pull

Shoulder pulls are effective for the tension in your shoulders. When you feel stress gathering in your shoulders from sitting upright while driving, place one arm straight across your chest and pull it with your other arm.

7 essential stretches for truck drivers blog shoulder pull image

2. Neck Rotation

Before your neck is so stiff you can barely move it, try including neck rotations in your trucker workout. You can start by taking your hand over your head and holding the opposite ear gently, pulling it towards the shoulder. This releases tension in your upper shoulder and neck, regions that quickly strain due to extended driving hours.

7 essential stretches for truck drivers neck release image mother trucker yoga blog

3. Wrist Bend

Wrist bend is the most accessible form of stretching you can do right in your driving seat and enjoy its effectiveness. It can help you relax your forearms and your wrists. Wrap your fingers on the steering wheel and move your wrists forward and backward. And if you are outside your rig, try placing your palm on the side of the truck with your fingers pointing down and stretch your wrist while you fill up with fuel.

7 essential stretches for truck drivers wrist bend image mother trucker yoga blog

4. Classic Lunges

Lunges are known for being a great exercise option regardless of the goal. If your goal is to stretch, lunges can be your best friend. Take a giant step with one leg and bend that knee as long as you are comfortable. You must maintain a symmetrical position and not extend the knee from the toe. Repeat this slowly with the other leg. Doing so will show you drastic improvements in your overall flexibility and muscle retention.

Try this on the step of your truck, and don’t forget you can use support like a chair or even the side of your truck for better balance.

PRO TIP: If you have sore knees and lunging is hard, try knee lifts instead. Standing tall, use support as needed, and try to lift one leg in front of you to belly height. As you lift, do not round your torso; feel your glutes contract.

7 essential stretches for truck drivers lunge image mother trucker yoga blog

5. Chest Pull Neck Stretch

Press both hands on your chest and move your head away from your wardrobe. This exercise feels like a relaxant as you enjoy a stretch in your neck and chest regions. Chest pulls are great for unwinding before bed after a long day of driving. And work amazingly well for keeping the elasticity in your neck as you age. Plus, if you have upper back pain, you need to do this stretch.

7 essential stretches for truck drivers chest and neck stretch image mother trucker yoga blog

6. Arm Rotation

Arm rotations should be part of a truck driver workout regime that can be done whenever you step out of your vehicle. Placing one palm straight on your truck side, rotate yourself away from the truck with a slightly bent arm. Repeat this with the other arm.

If you are inside the truck, sit on your bed and reach up overhead and as you lean to the right and reach to the right, press into your left hip to create a deep stretch in the underarm to help improve shoulder mobility. And don’t forget to focus on rotating your arm inward towards your face from the shoulder socket to enhance the stretch.

7 essential stretches for truck drivers arm rotation image mother trucker yoga blog

7. Quad Stretch

Stand straight for a quad stretch and watch it erase any muscular tension in your body. Raise one leg behind yourself and reach to grab that leg right above the ankle, and pull it towards your middle body. Hold yourself in that position and repeat with the other leg.

PRO TIP: If it is difficult to clasp the ankle behind you, try looping a belt or a towel around the ankle and pull up. Or place the top of the foot onto a chair and stand tall.

7 essential stretches for truck drivers quad stretch image mother trucker yoga blog

Conclusion

Taking time off the road to provide your body with its necessary movement is essential for your wellbeing. Take the time to practice these stretches as a truck driver workout regime when you spend time away from the driver’s seat. With this trucker workout, you can engage your entire body in exercise and stay far from life-altering medical conditions.

July 5, 2022/0 Comments/by pbeue

A Truck Drivers Guide to Avoiding Injury When Working Out

Trucker Fitness

Truck driving is a job that is full of relative motions like changing gear, and requires drivers to spend the majority of their working day sitting down. Unfortunately, that leaves us more vulnerable to inactivity, but then also injury when working out than those working in other careers. It really is a bit of a catch-22 situation.

The good news is that by exercising regularly we can improve our health, and by following the steps below we can make working out as safe and injury-free as possible. Read on to find out more.

A Truck Drivers Guide to Avoiding Injury When Working Out Mother Trucker Yoga BLog

Picture located at Pexels – Licence CC0

The dangers of inactivity for truck drivers

Before we look at the ways to minimize injury from working out as a truck driver, it’s important to state just how important regular exercise is. This is because those of us that drive trucks are at much greater risk for developing diseases such as obesity, diabetes, heart disease, and high blood pressure. After all our job is all about sitting down in pretty much the same position for 10-12 hours at a stretch.

Of course, there are several factors that contribute to the increased risk of diseases, such as diet, but challenging ourselves to be more active and exercise is one way that we can effectively reduce our health risks.

Unfortunately, as you may already know, while working out is great for your health, getting an injury from working out is not. In fact, an injury can not only spoil your chances of keeping up with regular exercise but can have an impact on your mental health and ability to drive as well. That is why it’s so important to learn how to minimize the risk of injury when working out. A topic that is explored in detail, in the post below.

A Truck Drivers Guide to Avoiding Injury When Working Out mother trucker yoga blog image

How to Avoid Injury When Working Out:

Begin with a warm-up

There are many ways to reduce the risk of injury to truck drivers as they work out. The first of these is to do a warm-up before you begin. Warming up is crucial because it helps to prep your body for the workout to come, warming and lengthening the muscle fibers so they are not only less likely to strain, but also will be in prime condition to be effective as well.

The good news is that warm-ups don’t have to be complicated or use a whole heap of expensive equipment that is hard to carry in your cab. Instead, one of the most simple warm-ups you can do is a brisk walk or jog – perhaps around a truck stop or car park? The amin here is to raise your heart rate and get your muscles warm so you can begin the next phase of your workout safely.

Alternatively, another opera warm-up that is ideal for truck drivers is dynamic stretching. Dynamic stretching differs from static stretching because you’re not just moving your muscles but your whole body as well. Thereby getting a more thorough warm-up.

Some simple dynamic stretching that you can try and can be done anywhere including standing side crunches or walking lunges with a twist are perfect trucking fitness exercises. Remember to go gently at first, especially if you have been stuck in your cab for hours, as your body will take a little time to loosen up.

Use proper form when it comes to trucking fitness for drivers

Another way that truck drivers can help minimize the risk of injury when they exercise is to make sure they use proper form. Proper form is all about doing the exercises in the correct way and positing your body right.

Of course, this means you need to learn the specific technique of any exercise that you are doing so you know whether your joints should be bent, or locked, and what position each part of your body should be in.

If you are unsure check out the form guides on youtube or find a certified personal trainer or fitness instructor to help you when you begin.

Make sure you listen to your body

You can also help reduce the risk of injury when exercising by getting in tune with your body. This doesn’t mean you have to spend hours meditating though. Instead, just be sure to listen for signs that your body is being pushed beyond its limits. Remember feeling a little discomfort during a stretch is normal, a sharp pain is not, and it’s a signal from your body that you need to stop right away. Trucking fitness can be simple, don’t let anyone tell you otherwise!

Support any weak areas with a compression sleeve

Making sure that any weaker areas in your body are properly supported will also help you to avoid injury. For this purpose, many people use a standard compression sleeve. Although, investing in a product like these GO kinesiology sleeves can be a better choice. The reason is that they are targeted support for muscles, tendons, and ligaments, helping you to maintain proper form, and reducing the risk of injury while working out.

Cool Down Afterward

It’s important to cool down properly after a workout, especially if you’ve been sweating a lot. This helps your body recover and avoid injuries. A good cool-down includes light stretching and/or walking for a few minutes. You can also drink plenty of fluids to replenish any lost during your workout.

Simple cool-down activities you can do anywhere include:

When it comes to avoiding injuries while working out as a truck driver, you really have to remember to do a proper cool down. Cools-downs will help transition your body from high activity to normality and will ensure that the lactic acid in your muscles won’t build up too much and cause you pain the next day.

Simple warm-down exercises that you can do next to your cab include a gentle walk or some static stretching of your muscles. It’s also important to make sure you replace any fluids during your cool down so ensure you have a bottle of water or sports drink to sip from too.

Get enough rest

Lastly, if you want to avoid injury is vital that you get enough rest in between workouts, so your body can effectively build muscles and repair itself. Of course, getting a good night’s sleep in the back of your cab can be a bit of a challenge, so be sure you create the most comfortable environment possible and avoid caffeinated drinks up to 5 hours before you are due to go to sleep.

And don’t forget that trucking fitness for drivers just like you can be simple. Don’t forget to join Mother Trucker Yoga’s LIFESTYLE JUMPSTART Membership & APP for more great content, moves, and fun!

June 30, 2022/0 Comments/by pbeue

Keeping Your Mind Sharp: International Brain Health Week

Lifestyle

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!

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

March 15, 2022/0 Comments/by pbeue

The Best Resistance Band Travel Guide Set for Fitness On The Go

Trucker Fitness

Resistance Band Travel Set for Fitness On the Go

Many of us know that strength training is essential. Not only can it help us build strength, it can slow muscle deterioration as we get older while increasing muscle mass can also increase metabolism. While you can make some strength through bodyweight-only exercises like squats or lunges, often the key to building a more significant amount of strength is by creating resistance. And as a truck driver gaining access to bulky equipment is not possible. The more items you pack in your truck, the less space you have.

The best resistance bands can give you a serious workout without needing access to a gym or yoga studio. These travel-friendly, simple elastic sleeves can help you build lean muscle and increase overall mobility. They are the perfect fitness package for someone who travels a lot and wants to improve fitness no matter what age.

But many sold are not of high quality and end up tearing or cracking after multiple uses. Make sure you invest in therapeutic grade high-quality bands that can withstand high volume use like the ones in the Mother Trucker Yoga Resistance Band Travel Set.

resistance band travel set mother trucker yoga blog

The Science Behind Resistance Band Travel Set

Let’s look at the science — a study in the Journal of Sports Science & Medicine found that just five weeks of resistance band training significantly improved hamstring and inner thigh flexibility. Resistance bands are also way easier on the joints than dumbbells or kettlebells for those recovering from injury or looking for a lower-impact workout. For truck driver fitness and travelers who are always on the move, obtaining optimal wellness within reach.

Research shows that strength gains from using elastic resistance bands are similar to training with dumbbells or weight machines, benefiting truck drivers, to desk personnel to athletes.

What Can Resistance Bands Do?

Resistance-band training can even increase the stabilizer muscles, often better than free weights.

Getting injured is something a truck driver cannot afford to do because if they aren’t driving, they aren’t making money. The stabilizers are intrinsic muscles that help us reduce the rate of injury. With resistance bands, it’s much more challenging to move quickly through a movement which can also reduce the chance of injury.

Resistance bands can also be used in rehabilitation to help improve a joint, injuries tendon, or muscle and increase mobility in different body areas.

Resistance Band Travel Set Exercise Mother Trucker Yoga Blog

Resistance Band Travel Workout On The Go Benefits

There are many benefits to incorporating resistance band travel set into your day. And the best part is you don’t need a lot of time, and you don’t need to change your outfit. All you need is 5 minutes at a time throughout the day to fit their impressive moves in to begin to see the benefits show up in your life and your body.

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 and easy to use for travel fitness.
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

Try a workout and see for yourself:

Try Hope Zvara, CEO of Mother Trucker Yoga’s Resistance Band Workouts:

Grab Your Resistance Band Kit and Go!

Please make sure you get your Resistance Band Travel Set from Mother Trucker Yoga, and our truck driver fitness kit is the only one made just for truck drivers, just like you. With high-quality therapeutic grade rubber, you can work out knowing that the band won’t snap back at you. (Click the image below to purchase)

Meet Hope Zvara, CEO & Creator of the 25 pages: Trucker & Traveler Resistance Band E-Guide Book

March 7, 2022/0 Comments/by pbeue

Driver Exercises: Best 3 Cardio Moves On the Go

Trucker Fitness

As a yoga teacher of nearly 20 years, I understand the importance of balance, and the need for cardio is essential.

As a truck driver finding time to exercise can be challenging, but that doesn’t mean it’s not possible. When it comes to trucking yoga stretching is essential, especially as we age, but we also need to find time to get our heart rate up. Cardio is a great way to take care of your heart health and get your driver fitness on. And with February being Heart Health Awareness Month it is a great time to tune up your driver fitness.

Cardio is a shortened word for cardiovascular (exercise), something most truck drivers don’t get enough of when it comes to truck driver health and driver fitness. There are many benefits to getting your heart rate up and a slight movement in. The below are certainly some of the concerns truck drivers have regarding truck driver health. AHA Journals shared…

Benefits of Regular Exercise on Cardiovascular Risk Factors

Increase in exercise tolerance.
Reduction in body weight.
Reduction in blood pressure.
Reduction in bad (LDL and total) cholesterol.
Increase in good (HDL) cholesterol.
Increase in insulin sensitivity.

I stress to drivers and my Mother Trucker Yoga LIFESTYLE JUMPSTART Platform members to find pockets within their day to add fitness rather than continually separating it from your day.

Research is now showing that you don’t need 60 minutes of straight-up cardio exercise to benefit your heart. You may not even need 30 minutes at a time. But you do need something. Mother Trucker Yoga focuses on a variety of fitness and health areas: trucking yoga, driver fitness like resistance, strengthening, toning, core health, and cardio.

My three favorite cardio exercises to do at home and on the go are:

1. Chair Power Run

Place your hands on the mouth of a chair and step back into a plank. Keeping a brisk pace for one minute (or 50 strides) run in place. Work to bring your knees into your chest as best as possible for bonus core work.

Chair Running Hope Zvara Mother Trucker Yoga Easy Cardio Blog

2. Pretend Jump Rope

Stand upright and pretend to hold a jump rope. Begin to gently bounce in a place like you were briskly jumping rope at a level that works for you (your feet don’t even have to lift off the ground if you don’t want them to). Move the pretend rope as quickly as possible. Try to do this for one minute.

Driver Exercises: Best 3 Cardio Moves On the Go walking and jump rope mother trucker yoga blog image

3. A 5 Minute Walk and Talk

We all make and take phone calls, start walking every time you have a phone call.

Do stairs as quickly as you can, almost to the point of being out of breath. Walk outside, walk backward, lunge walk. Get creative. But get up and walk and talk.

February 28, 2022/0 Comments/by pbeue

Mother Trucker Yoga Driver Spotlight Dean Key

Lifestyle

We are continuing our Truck Driver Appreciation Spotlight. And we are so excited to feature another fantastic driver!

Each of the drivers we feature has been interviewed about their lives to help others see how unique and hard trucking is. And today is another significant share!

It’s our truck drivers who keep our great country running strong. Many of these men and women go unnoticed, not because they aren’t important, but because what they do doesn’t live in a fancy building or doesn’t require a cap and gown.

Our driver being spotlighted today started as in our Your Wellness Pitstop Program over a year ago because he wanted to improve his life, and now he has become a personal friend and is one hell of a driver!

Meet Dean Key!

On Facebook & Insta, you can find him as Dean.key.67

And on Snapchat, Dean is known as lazerdino67

Dean Key

QUESTION 1: How long have you been driving?

Answer: Dean has been driving for 37 years! That’s a lot! WOW!

QUESTION 2: What do you love most about being a truck driver?

Answer: Driving those trucks and seeing the country!

DID YOU KNOW?

American Trucking Associations released the list of 36 professional truck drivers named as finalists for the 2022-2023 term of America’s Road Team.

“These men and women were selected as finalists for America’s Road Team because they have outstanding safe driving records, share a passion for the trucking industry, and are role models among their peers,” said ATA President and CEO Chris Spear. “We owe these professional drivers our gratitude. Without them the American economy would come to a halt.”

America’s Road Team, a group of professional truck drivers with superior safety records, was created in 1986 to represent the trucking industry and is sponsored by Volvo Trucks. With support from their companies, captains dedicate a few days each month to attend industry events, speak at schools, or meet policymakers on behalf of the trucking industry.

AND DEAN KEY IS ONE OF THOSE FINALISTS!

For a list of all the finalists, you can visit ATA’s website for more information on America’s Road Team.

But Dean is a family man. He loves his wife Lori and spending time with his grandkids! We love that about you, Dean!

Dean Key Mother Trucker Yoga Driver Spotlight

QUESTION 3: Trucking is hard. Why do you keep on trucking?

Answer: Love them trucks! And, it’s pretty hard to replace the money.

QUESTION 4: What do you want to say to new upcoming drivers in the industry?

Always be a professional. Make good decisions and keep yourself and everyone around you safe. Sometimes you need to step away from a situation and let it go.

And knowing Dean personally, that is one thing I love about him, always professional, always nicely dressed, and ready for anything!

QUESTION: What is your favorite truck stop?

Answer: Dean is a fan of the Kwik Trip/Kwik Stars. They are nice and clean, and they carry a nice variety of grocery store items.

Dean, as a gal from Wisconsin, I couldn’t agree more! #kwiktripforlife

Find a Kwik Trip HERE

QUESTION 7: What would make trucking easier for you and other drivers?

ANSWER: If ALL drivers would respect and be kind to each other.

Kindness is such an excellent tool for overall happiness in our lives! Dean, great advice!

Dean Key and Hope Zvara Mother Trucker Yoga

That is excellent advice, and did you know Mother Trucker Yoga is teaming up with various players in the trucking industry to help streamline health and wellness for drivers! Make sure you are subscribed to our newsletter to get up-to-date information.

QUESTION 8: What do you do, if anything, to try to stay healthy on the road?

ANSWER: I park in the back of the truck stop, and right now, I’m trying to cook in my truck, walk more and stretch more. I’m also trying to quit drinking soda and eating processed foods that are my biggest weakness.

Driver Tip:

Bringing food with you can seem daunting. But start small. What snacks and non-perishable foods can you travel with? Unsalted, raw nuts, seeds mixed with a small handful of dried fruits is a delicious way to stay complete with limited space on your truck. Are you worried about overeating? Prepackaged those nuts and seeds in snack-size bags or containers, so you don’t overeat out of boredom or stress.

Dean had a final thought he wanted everyone to know.

There is tons of negativity in our world today and in the trucking industry. You have to shake it off, make up your mind, and roll with it. Trucking has been good to me and many others. As with anything, it is what you make of it!

Please share with us!

What do you like most about the trucking industry?

Have a comment to share with Idella or our readers?

Please share it in the comments below!

Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031.

To get involved with Mother Trucker Yoga’s mission and help drivers just like you incorporate driver fitness into their lives. Contact us!

Read our other Driver Spotlights:

VW Lady Trucker https://www.mothertruckeryoga.com/2021/09/14/mother-trucker-driver-spotlight-vw-lady-trucker/

Flatbed Foodie https://www.mothertruckeryoga.com/2021/10/10/mother-trucker-yoga-driver-spotlight-flatbed-foodie/

Marc Iverson https://www.mothertruckeryoga.com/2021/10/06/mother-trucker-yoga-driver-spotlight-mark-iverson/

Idella Hansen https://www.mothertruckeryoga.com/2021/10/17/mother-trucker-yoga-driver-spotlight-idella-hansen/

Jame “Sweet Pea” https://www.mothertruckeryoga.com/2021/11/17/mother-trucker-yoga-driver-spotli-sweet-peaght/

January 13, 2022/0 Comments/by pbeue

Mother Trucker Yoga and Hope Zvara Featured on Start Up on PBS

Events, Trucker News

Meet Hope Zvara

From yoga teacher to trucking fitness expert Hope has changed helped change thousands of lives over the last 20 years using her simple step-by-step strategies and what she calls her “toolbox. As the CEO of Mother Trucker Yoga, Hope is seen as a leader in the trucking industry for health and fitness. And has been featured in Forbes, Yahoo News, and Overdrive Magazine; showing drivers how they can go from unhealthy and out of options to feeling good again with her unique easy to follow approach to health, fitness, and life all while living over the road as a trucker.

Helping others is what I do. And for years I helped those in pain on the yoga mat, but four years ago that all changed when trucking fell into my lap. One of many things I have learned being an entrepreneur is the journey is not easy, and when people make it look like it is, you can almost always believe there is more to the story. My journey has not been easy, but I am so grateful I am where I am. I love my drivers and know what I can do for the industry.

And a few months ago I met someone who loved my story and what I am doing and asked if I wanted to be featured on the show she produces called START UP. I felt like it was a meant-to-be moment. And I said yes. This process has been both amazing and so hard to WAIT for to come to life! I’m just happy and honored I can help an industry that so desperately needs it.

Where Will the Episode Air?

It first airs on World Network on Saturday, Nov 17th at 1:30 pm CST

And then the next day, Sunday, November 28th at 12:30 pm CST on PBS.

Check your local listings for your exact time HERE

START UP SHow

What is START UP About?

Join host Gary Bredow as he travels across America interviewing small business owners to hear their personal stories and find out what it really takes to start a successful business from the ground up. Energetic, inspirational, and educational, START UP is a fast-paced series that captures the heart and imagination of anyone who has ever dreamed of starting their own business.

START Up is a two-time Emmy nominated show with a reach of roughly 6 million viewers.

How Did START UP Come About?

“The idea for START UP came at a particularly low point in my corporate career. The giant media company I was working for had laid off 85% of my co-workers, and I realized that I would never have the kind of security that I wanted by working for someone else. However, I had no idea how to start a business. I wondered how people were able to do things like lease space, get a loan, and essentially create something out of nothing. I thought that maybe if I heard the stories directly from the people who have done it successfully, maybe it would give me the confidence to start my own business, and essentially control my own destiny. Outside of a small commercial and documentary production company, ironically, START UP was my first truly successful start-up. I have since opened a multi-media production facility and have started several other small businesses. Without the insight of other successful entrepreneurs, I certainly wouldn’t be writing this today.

I believe that this is the age of the entrepreneur, and as job security has increasingly become a thing of the past, we have no choice but to become self-reliant. Small business is the foundation of growth in America, and it truly starts with one person, with one vision.”

-Gary Bredow

What Other Stations and Networks Will Air the Show?

After season 9 is over, the entire season will go on to be available on Amazon Prime and Create Network.

Don’t forget to set your calendars and DVRs for Sunday, November 28th to watch Hope and Mother Trucker Yoga making waves in the trucking industry.

Mother Trucker Yoga Start Up Show Blog

November 19, 2021/0 Comments/by pbeue

MOTHER TRUCKER YOGA DRIVER SPOTLIGHT – Idella Hansen

Trucker News

National truck driver appreciation week mother trucker yoga blog

Truck Driver Appreciation Week may have passed, but we still want to celebrate! And what better way than to highlight some of our road heroes. We interviewed drivers and asked them questions about their lives to help others see how amazing and hard trucking is.

These men and women are out on our roads, carrying all our essential and non-essential products we want and love day in and day out. And here at Mother Trucker Yoga, it’s not just trucking fitness that is important to us. It’s the men and women whom we serve.

idella hansen mother trucker yoga blog

Meet Idella Hansen!

People call Idella MaMA ChooChoo on the CB.

QUESTION 1: How long have you been driving?

Answer: 52 years

QUESTION 2: What do you love most about being a truck driver?

Answer: First off it’s not a job for me, it’s a way of life, and I love all of it from customer service to do the hardbacks.

Idella works for IBI Security Transport.

DID YOU KNOW?

IBI is a full-service armored transportation company, operating in all 48 Continental States of the USA, Canada, and Mexico. IBI is a privately held company based in Woodside New York. IBI has been in operation since 1966. IBI is a full-service security company, operating Nationwide and in Canada and Mexico.

In 2001 IBI acquired Securicor Valuables Transport, Inc., a high-value, secured, “over-the-road” transportation company. IBI operates this division as, IBI Secured Transport, Inc. This is a national and international operation, with terminals in Trenton, New Jersey, and Salt Lake City, Utah.

Recognition Well-Deserved!

Back in 2017 Idella Hansen was nominated and chosen as citizen driver of the year.

Known for her signature red cowboy boots, her willingness to help her fellow drivers, her community, and her fellow women, Idella Hansen leads by example. Idella’s ability and dedication have earned her the respect of her fellow drivers, and TA-Petro is proud to honor her as a 2017 Citizen Driver.

In 2013, TA-Petro launched the Citizen Driver Program to honor exceptional drivers who exhibit strong citizenship, community involvement, leadership, health and wellness, and safety. To date, 26 Citizen Driver Honorees have been named as the best of the best. Idella is one of five members of the 2017 class.

idella hansen cowboy boots mother trucker yoga blog

“Idella is a pioneer in our industry and is a great example of what the Citizen Driver Award was created to recognize. She exemplifies the qualities of the award by her words and deeds on a daily basis, and continues to be a shining example of safety, involvement, and passion within our industry,” said Rick Ash, 2015 Citizen Driver Award Recipient, St. Christopher Fund Board Member, Former Chairman Trucking Solutions Group, Chairman Onramp to Health.

idella hansen

QUESTION 3: Trucking is hard. Why do you keep on trucking?

Answer: Because it’s in my blood and it’s pays really great, I work for a super company and they keep telling me not yet don’t retire.

QUESTION 4: What do you want to say to new upcoming drivers in the industry?

The first year is the hardest. Be prepared to change your way of doing things.

QUESTION: What is your favorite truck stop?

Answer: Kenley95 North Carolina. I love the update and the facilities

Find Kenley95 on Facebook

QUESTION 7: What would make trucking easier for you and other drivers?

ANSWER: That the rules and state regulations would be more uniform

QUESTION 8: What do you do, if anything, to try to stay healthy on the road?

ANSWER: Mother Trucker Yoga and Rolling Strong and St Christopher’s Trucker Relief Fund.

Idella had a final thought he wanted everyone to know.

We are the lifeblood of the Country and will be for many years to come, which helps us to do a good job. I will continue to truck until I drive it off the end of the world and beyond

What do you like most about the trucking industry?

Have a comment to share with Idella or our readers?

Please share it in the comments below!

Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031.

To get involved with Mother Trucker Yoga’s mission and help drivers just like you incorporate driver fitness into their lives. Contact us!

Read our other Driver Spotlights:

VW Lady Trucker https://www.mothertruckeryoga.com/2021/09/14/mother-trucker-driver-spotlight-vw-lady-trucker/

October 17, 2021/0 Comments/by pbeue

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