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face masks

Cleaning supplies are hard to come by these days. Go to most grocery stores, and you’ll have a hard time finding disinfecting wipes, hand sanitizer, or protective face masks. For Americans staying home, that’s inconvenient, but soap, water, and some good old’ fashioned elbow grease will do the trick. For essential workers like truck drivers, going without these supplies is a significant health concern. Now, in some states, it’s also illegal. 

There is a lot of conflicting information being shared among the trucking community about face masks for truck drivers. When in doubt, the best thing you can do is to ask your company about their policies and what resources they offer. However, especially if you are driving OTR, it may be helpful to be familiar with the policies in multiple states. Here’s what you should know about face masks for truck drivers during COVID-19.

When to Wear a Face Mask

gas station

COVID-19 spreads most dramatically through person to person contact. Any time you are near other people, try to put 6 feet of distance between yourself and the other person. In any situation where it is difficult to maintain socially distancing practices, the Center for Disease Control (CDC) recommends wearing a face mask.

For most truck drivers, that means that your risk when you’re alone in your cab is low, but a mask may still be required. Whenever you make contact with others, a mask is a must. That includes pumping fuel, going into a truck stop or gas station, picking up food, and being at a shipper/receiver.

Geographies with Specific Rules

There are some situations where you are required by law to wear a face mask. International border crossings are one of those times. If you are traveling between the United States and Canada or between the United States and Mexico, you are required to wear a mask for border crossings and while in transit. If you do not show any symptoms, you will typically be able to continue your route. However, if you display any symptoms, you may be required to stay in quarantine for 14 days. 

Similarly, in many of the states in hard-hit regions, truck drivers are required to wear a non-medical face mask. The penalties for failing to wear protective face equipment range from large fines to imprisonment.

As of April 24, the states that legally require truckers to wear a face mask include Connecticut, New York, Maryland, New Jersey, Pennsylvania, and Rhode Island. In addition, several states have cities or regions that require a face mask. 

States with at least one region requiring a face mask include North Carolina, California, Texas, Florida, Hawaii, Michigan, Oklahoma, and Massachusetts.

As we understand more about COVID-19 and ways to reduce spread, mask regulations are becoming stricter. The list of states who legally require a face mask is likely to grow. To be confident that you are always within regulations, follow the CDC recommendation to wear a mask at all times when you are in public. 

Types of Face Masks

When face mask regulations are passed for truckers, you don’t need a medical-grade face mask. In fact, you’re expected not to. The best types of face masks are N95 respirators and surgical masks. Both of these types of masks are currently in short supply and are reserved for medical professionals. As a driver, you have a few other options that will help keep you safe and healthy. 

Bandanna or Similar Face Coverings

This is a great quick-fix option for drivers. A bandanna is easily folded and tied to cover your mouth and nose. It’s not medical quality, but it’s better than nothing and will slow the virus transmission. 

DIY Masks

You’ve probably already seen people wearing DIY face masks in everything from plain colors to crazy patterns. The beauty of a DIY version is that there are many effective ways to make one, and most people already have the materials needed. 

Cotton is the recommended material for face masks because it is a tight-knit fabric that reduces virus transmission. You can get cotton fabric squares, but an old t-shirt will also do the trick. The key to a good mask is multiple layers. The face mask should fit snugly but allow breathability. You can make a no-sew mask following this video from the U.S. Surgeon General, Dr. Jerome Adams. The CDC also has recommendations and instructions for a sewn version of the mask.

Get the most out of your face mask

When used correctly, a cloth face mask can help reduce the spread of COVID-19. In order to make sure you get the maximum benefit, wash your mask regularly. A washing machine is effective in sterilizing the fabric. Wash your hands before and after you put on or take off a mask, and avoid touching your eyes, nose, or mouth in the process.

The Bottom Line

The regulations for face mask requirements are changing rapidly. At a minimum, the CDC recommends that all Americans wear a mask in public. As a truck driver who travels between several locations, it’s best to be prepared. Keep a mask in your cab and plan to wear it when you go outside.

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great truck driver

Whether you’ve recently begun your CDL trucking journey, or you’ve been driving for 20 years, you probably have the goal of being a great truck driver. Truckers enjoy the freedom and independence that the road brings, and along with it the opportunity to really succeed at the job and strive for improvement. Drivers know that nothing beats the pride and dignity that comes from a job well done, and the knowledge that you’re doing honest work to provide for themselves and their families. Whether you’re a rookie driver or a veteran, there’s always room for improvement. Here are five secrets to becoming a great truck driver.

1. Safety

Veteran drivers all keep coming back to this point: safety is a driver’s number one priority. Truck driving can be a dangerous job considering freight and road safety. Drivers are responsible for maintaining the safety of their freight, themselves, and other motorists on the road. Remember that other drivers may not be familiar with the challenges and differences in driving a truck, so you may have to go out of your way to ensure their safety as well. Safety also involves having a good mechanical aptitude in case you need to troubleshoot equipment issues while on the road.

Truly great drivers take their safety department’s concerns seriously and do the due diligence to maintain safety.

Pre- and post-trip inspections form the backbone of safety, but it can and should go much beyond that. Maintaining a safe and accident-free record will also clear the path for continued professional success with that carrier. If you’re hoping to switch to another carrier or become an owner-operator one day, a strong safety record will be essential.

2. Build relationships

Truck driving is often considered to be a solo gig- it’s just you and the open road. But drivers are actually in constant communication with others, whether it is dispatchers, fleet managers, or other drivers. You’ll also interact with shippers and receivers, and other reps from your own carrier or others.

The secret is that you need all these people in your corner to be successful.

So, a truly great truck driver seeks to build relationships with all these colleagues.

No man is an island, and no one does it alone, so seek to build a network of people you can communicate and work well with. Always strive to be courteous and respectful to everyone and try to be easy to work with. While trucking can be challenging, avoid projecting your negativity on colleagues since it may come back to bite you. In addition, great drivers need to avoid negativity from others impacting them, since the job is too important to be affected by someone’s bad attitude.

health3. Prioritize health

Great drivers are the ones who don’t let the challenges of the job negatively impact their health and lifestyle. It’s no secret that truck driving is considered an unhealthy profession. Between the schedule challenges and sitting behind the wheel for hours at a time, it can take a toll on the mind and body.

Great truck drivers know that these aren’t excuses to neglect their mental and physical health.

Truck drivers can take simple measures to improve their diet and find time to exercise regularly. Some drivers cook in their cabins, or find small snacks to continually munch on, instead of relying on the greasy truck stop food. Similarly, finding about 15 minutes to exercise everyday can make a big difference in a truck driver’s lifestyle. Not having access to a gym shouldn’t be a problem since many exercises can be done in or around your truck, or in parking lots. While a trucker’s schedule is rarely regular, making sure you get proper sleep will help keep you alert and allow the body to rest and mind to feel fresh. Great truck drivers are the ones who are happier because they found a way to prioritize health despite the obstacles.

Free Resource: Guide to Maintaining a Diet

Tips and recipes that are easy for truck drivers to make on the road.

4. Professional attitude

The difference between a good truck driver and a great truck driver probably boils down just to attitude. Companies are looking to hire drivers who have certain characteristics. They want to make sure drivers can be reliable, responsible, honest, and work hard.

However good a driver’s record, credentials, or skills are, there’s no substitute for good character.

Keeping this in mind, make sure you’re always on time. Being reliable shows everyone that you take the scheduling seriously and can be depended on to make deliveries on time. Timeliness will also shine through when you’re looking to get promotions or raises or looking for a better driving job elsewhere.

A professional attitude also means not complaining too much, or at least too loudly and to the wrong people. While trucking can be frustrating, complaining to your colleagues only reflects poorly on yourself instead of anyone else. Find a different outlet for complaining about work and maintain a professional attitude to distinguish yourself from other drivers. Working hard means sometimes taking the appealing runs or working extra when no one else can. Yes, it’s a sacrifice and you can’t do it every time. But whenever you do take that extra step, it will be noticed and will probably help in the future. Truck driving has become a more professional job, whether the general public realizes it or not. Treat yourself with respect and dignity, and maintain a professional attitude through all the troubles, and others will probably do the same.

parenting tips5. Don’t forget life outside of trucking

Here’s a big secret to becoming a great truck driver: don’t think of trucking all the time. Work-life balance is important in any profession, and it’s no different for truck drivers.

In fact, there’s more of a risk that trucking can become all-consuming, so it’s important to know when to hit the metaphorical brakes and rest.

Great truck drivers make sure that they find enough time to spend with their families. Even while away from home, you can Skype with the kids or enjoy a virtual date night with your partner. Finding a job with good home time will allow you to take a break from trucking, refuel and energize, and then return.

Even while on the road, great truckers will find hobbies to engage in. Some truckers like photography or cooking. Others have gotten into reading or audiobooks. Some others are passionate about travel or exercise.

Whatever your passion is, don’t leave it by the wayside just because you’re a truck driver.

Engaging in hobbies and leisure will help ensure a sound body and mind for work-life balance. Not only will you reset and forget the stresses of the job, but you’ll be better prepared for them when you get back to work. Remember: trucking isn’t everything!

truck driver at loading dock

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gladstoneobserver.com.auOne of Rodney Hopson’s saddest moments came when he realized he’d have to stop doing what he loved.

The Australian man had to give up his trucking job and time spent working on his farm after sustaining a stroke six years ago. He talked to an Australian newspaper about how the experience has changed him.

“As an ex-truck driver and farmer, stroke has completely changed my life,” Hopson said. “I was like most people. I had no idea about stroke until it happened to me.”

Now Hopson is raising awareness of stroke as an ambassador for the Stroke Foundation.

gladstoneobserver.com.auOn Saturday he walked 10km from the Calliope River Bridge to Bunting Park, followed by a big yellow truck, to raise awareness and funds.

“The generosity of the community has been fantastic,” he said.

“This walk is all about raising as much awareness and funds as possible so that fellow locals can go through life without the burden of stroke.

“No matter how big or small your contribution is, every cent will make a difference in the fight against stroke.”

Also walking with Hopson was 10-year-old stroke survivor, Griffith Comrie.

“When I heard about Rodney’s walk I immediately knew our family would want to take part,” Griffith’s dad, Todd Comrie said. “Having Griffith and Rodney walking side by side highlights that stroke can happen to anyone at any age.”

To benefit stroke survivors in the United States, donate to the American Stroke Association.

Are you a truck driver who’s overcome a health problem? Join our Facebook community here and learn about other inspiring drivers.

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trucker health
The Great American Trucking Show is over for another year and the excitement of this great annual event, done. For me, this year’s event was personally gratifying. For the first time, I was a featured speaker in the Health Pavilion. Thanks to Rick Ash of Trucking Solutions Group and Randall-Reilly for inviting me to participate in this year’s event. I had a great time.

Another Year at GATS

This year’s show was very special for me. I was given the opportunity to participate in the Health Pavilion as a nutritionist in the trucking industry and share my knowledge with all of the wonderful people who heard me speak. I gave two talks, one about controlling Type 2 Diabetes with diet and another about losing your job due to government regulations on the health of CDL permit holders. Afterward, I opened it up for questions so people could ask me about the ketogenic lifestyle and all it has to offer.

I have had the privilege of attending the Great American Trucking Show for the last few years. I am amazed at the growth of the Health Pavilion since its beginning just a few short years ago. It’s a testament to the hard work and dedication of the people who have worked to make it a reality. Along the way, they have raised awareness for health problems among truck drivers and given truckers valuable tools to live healthier on the road.

Each booth in the pavilion offers something useful for the health of the trucking community

This year, nurses were on hand to take blood pressure, give back massages and offer lotion to alleviate joint pain. Women truckers received free mammograms. A DOT-certified physician gave free physicals so drivers could update their DOT medical cards. And there were a host of healthy giveaways too numerous to count.

The rest of the Great American Trucking Show was just as fabulous

Down on the main floor next to the Pride and Polish Truck area was my team at the Drive My Way booth hard at work. Truck drivers spun the wheel for a snack of some sort. (Too bad none of the snacks were ketogenic. I need to talk to them about that.) I hope to see all of you there next year, with healthy snacks and all.

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

TruckerGood Fats, Good Life

If you’ve ever tried to diet, you know how overwhelming it can be. I felt challenged by all the choices, too. That’s why I chose to become educated in nutrition. The more I learned, the more I saw the benefits of a ketogenic lifestyle—one low in carbohydrates and high in healthy fats.

Today I specialize in a ketogenic lifestyle, because, simply put, it allowed me to lose more than 80 pounds. So yeah, I’m a believer. Even with Type 2 diabetes, a ketogenic lifestyle enables me to keep my blood sugar at normal levels without medication. A ketogenic menu allows you to eat properly without calorie counting, without measuring and without starving yourself (seriously).

You naturally change the way your body processes food, and that makes the ketogenic lifestyle a winner. It’s a lot healthier to rely on stored fats for energy than it is to rely on sugars and carbohydrates for energy. Today, I’m here to help you ease into a ketogenic lifestyle. It’s a big word with big benefits. Let’s get started.

1. Make a list of foods that are purely ketogenic, eliminating all sugars and grains.

There areThe Trucker a lot you can choose from, depending on your own personal tastes. Any of the following foods will do, and it’s just a sampling: Eggs, raw nuts, bacon, olive oil, coconut oil, heavy whipping cream, real butter, meat, fish and steamed vegetables (except root vegetables). The fattier the better.

2. Be very strict for the first 3 weeks to eliminate sugar from your system.

This will get you “fat adapted.” After a few weeks, you can start adding some carbohydrates back into your daily menu.

3. Keep your diet consisting of 75 percent fats, 20 percent protein and 5 percent carbohydrates.

understanding that if you are more athletic you will need to have a bit more protein. Use a free app like My Fitness Pal to track your progress for the first few weeks until you know what you should eat.

4. Eat only when hungry.

Don’t fall into the trap of eating when you think you should. Stop and evaluate your hunger. Eat small portions, then wait 10 minutes for your stomach to signal your mind that you are full. Then, if you’re still hungry, eat another small portion.

5. Do not eat within 3 hours of bedtime.

You do not want your body to be digesting food when you need to relax for bed.

6. Turn off all electronic devices a half hour before bedtime.

Allow your body to start melatonin production for a restful night’s sleep. Try meditation or just sit and relax. Now you are on the road to better health.

After a few weeks, start adding foods that are low in carbohydrates back into your daily meal plan. Avoid sweeteners, and the energy you have will amaze you. You can have fruit twice a week, but avoid tropical fruits. I recommend a side dish of sweet potatoes, boiled and mashed with real butter to slow the glycemic stress on the body. Enjoy the journey!

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

Whether you spend your down time doing crunches or you’re sick to death of all this health talk, one thing is for sure: Health and fitness is gaining serious traction in the trucking industry. In response to the burgeoning fitness craze, several Facebook groups devoted to truck driver health have popped up. Here are our top 5 picks for you (yes, you, drivers!), whatever your fitness level may be.

5 Fab Facebook Fitness Groups for Truckers

Truckin’ Runners

The group’s tagline, “Truckers who run. Runners who truck,” says it all. The group is for people who work in the trucking industry and want to share training tips, playlists, race information and nutrition facts.

What started out small in 2010 has grown to 768 members today.  Truckin’ Runners caters to runners of all levels. That’s exactly why it’s built a strong following, says the group’s cofounder, owner operator Jeff Clark. “We have to take as much joy in the driver who just walked a mile for the first time without having to take a break as we do in the elite runners,” he says.

Health tip: “Recognize that it’s hard to get exercise when you’re a truck driver over the road, but know that it’s worth it.”

5 Fab Facebook Fitness Groups for Truckers

Big Truck Health and Fitness

This is the latest effort from the people behind the Facebook group Big Truck Cooking. “The goal is to get truck drivers to exercise and eat better,” says Darlene Williams Ventura, the group’s cofounder. “As a driver, the hardest thing is getting exercise on the road. We’re starting them off slow, and we’ll help them build from there.”

The group offers exercises that are easy for people with CDL trucking jobs to do on the road (think: push-ups and planking), as well as nutritional tips, recipes and encouragement.

“My greatest hope is that drivers will realize their potential,” says Kari Fisher, who leads the group’s healthy eating side. “You don’t have to be a bodybuilder to be healthy.”

Health tip: “Download the food app Fooducate. It breaks down nutrition information for all foods. And stay away from sugar and white flour.”

5 Fab Facebook Fitness Groups for Truckers

Truck Drivers Guide to Nutrition

If it takes a leader who puts his money where his mouth is to whip you into shape, this is the Facebook fitness group for you. The group’s founder, John Reed, is a 35-year truck driver, an owner operator leased to Mercer. Once weighing more than 250 pounds, Reed got serious about his health a couple of years ago. He dropped 75 pounds and returned to school to earn his degree in nutrition.

“People talk about truck driving as being one of the most unhealthy occupations. I’d like to change that,” he says. The Truck Drivers Guide to Nutrition is one way Reed helps other drivers get healthy. The group features health articles, healthy recipes, inspiration and more. Reed uses the group mostly to augment his own nutrition website, nutrition-forlife.com.

Health tip: “Stop thinking about food as something to be worshipped. Food is just sustenance.”

5 Fab Facebook Fitness Groups for TruckersDriven to Be Healthy

This Facebook group started as a six-month contest at GATS 2015, putting people with CDL trucking jobs to the test from August 27-February 29. During that time, drivers strove to eat healthier, lose weight and exercise more for a shot at cool prizes.

While the contest is over, the Facebook page lives on, keeping truck drivers motivated through recipe sharing, inspirational words and exercise tips.

“If we made the difference in the life of one driver and he’s healthier and gets to live longer because of it, then it was worth it,” says the challenge’s organizer, Julie Dillon. “Because that’s our goal. We want to see them be healthier and live longer and enjoy their families.”

Health tip: “Commitment is continuing to push yourself when no one else is around. The days that are the hardest are the days that produce the most results.”

https://www.facebook.com/groups/driventobehealthy/

Big Trucks Fitness

With the tagline “Strive for progress, not perfection,” Big Trucks Fitness is ideal for truckers who want to get fit through exercise or diet. Members share truckside workouts, healthy recipes (Cobb salad on a stick, anyone?), workout articles and friendly encouragement.

“My goal for Big Trucks Fitness is to help everyone stay in shape through tips and motivations,” said the group’s co-administrator, Joshua Briggs, a company driver for MIDI Transport. “The group was created because there were drivers I’ve came across who said they are just barely hanging on to the physical card due to their health, and a majority of gyms are not accessible to big trucks.”

Health tip: “A little stretch can go a long ways when you’re sitting behind a wheel up to 14 hours a day. Try to go no more than 4 hours without stretching every part of your body.”

Find the best CDL trucking job for you. Register today. It’s free!

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now