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Here is some great advice from a very unique individual. Tony Blake was the first African-American swimmer to be named All-Ivy league. The Yale graduate traveled the world, changed his name, started a family and became a truck driver. Siphiwe Baleka (his new name, which means Gift of the Creator in Zulu) is now a fitness guru, and his goal is to transform what has been one of the most unhealthy occupations into a healthy one. Baleka shares 4 simple tips that will help people with CDL permit jobs maintain a healthy lifestyle.

1. Get enough sleep

‘The change in your circadian rhythms and the interrupted sleep creates sleep deprivation that accumulates. The problem with that is that the hormones http://www.abc.net.au/radionational/programs/lifematters/truck-driving-fitness-guru-siphiwe-balekas-top-tips/6405778that regulate metabolism are produced in your sleep. When that production cycle is thrown out of whack, the drivers are not able to regulate metabolism properly.”

2. Eat regularly, eat right

‘The other thing that happens is that drivers aren’t getting the signal that they’re full and that they should stop eating. They’re fighting fatigue and boredom, so they’re eating again, and they’re not getting the signal to stop eating, so they overeat. The root of the problem is their sleep cycle and the freight schedules.”

3. Don’t focus on calories, focus on metabolism

‘Instead of focusing on calories we … trained a driver’s metabolism to get higher and trained it to stay up there longer. The outcome was that we could make a driver’s metabolism 8 per cent more efficient if they could get four minutes of vigorous activity every single day.

4. Do whatever you can

‘Drivers have to sit behind the wheel, but there are plenty of opportunities through the day to get movement: before and after work, during breaks, when deliveries are coming off trucks.

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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

According to  author Dr. Mercola, 80% of Americans fail to meet US government exercise recommendations.  The official standards  the government recommends are 150 minutes of moderate-intensity aerobic activity each week.  Benefits of following these guidelines include lower risk of colon and breast cancer and prevention of unhealthy weight gain.  Move  from 150 minutes a week toward 300 minutes a week and you can add lower risk of heart disease or diabetes to the list.  Weightlifting activities for all the major muscle groups should be done at least 2 days a week.  Here is a list of just some of the low intensity exercises recommended by the government.

http://fitness.mercola.com/sites/fitness/archive/2015/04/03/recommended-amount-exercise.aspx

  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Tennis (doubles)
  • Ballroom dancing
  • General gardening

For instance, just one hour of moderate activity a week may lower your risk of premature death by 15 percent, while just 20 minutes of vigorous intensity once a week may lower it by 23 percent.6 Research also suggests that walking for one to 74 minutes a week may lower your risk of premature death by 19 percent compared to those who are sedentary.7

Just getting started is the key because the greatest improvement in your health is going to be in the initial stages.  You will see immediate measurable benefits.    If time is your problem, doing more strenuous exercising for 20 minutes two to three times a week, combined with weight training can be suffice.  Be careful not to overstress your body when performing high intensity exercises.

As a rule, avoid doing high-intensity exercises more than twice or three times a week. You can enjoy other activities on the off-days, such as swimming, Pilates, yoga, biking, gardening, or whatever other activities tickle your fancy. I also encourage you to use a pedometer and walk as much as possible, ideally 7,000 to 15,000 steps daily.

Here is a list (not all inclusive) of what the government views as vigorous exercising.

  • Race walking, jogging, or running
  • Swimming laps
  • Tennis (singles)
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Heavy gardening (continuous digging or hoeing, with heart rate increases)
  • Hiking uphill or with a heavy backpack

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

Have you ever wondered how people are able to sustain their workout routines on a daily basis?  What do they all have in common? They are practicing great workout habits which keep them motivated to stay fit.

Great workout habitsYou know these people: they bounce out of bed in the morning ready to tackle their sunrise bike rides. Then, they leave the office during lunch to sneak in a quick run. Or they head out of work, gym bag in hand—and they’re going to use it instead of just bringing it back home.

They’re the ones who look like they’re actually enjoying themselves as they pedal furiously at spin class. Can you be more like these fitness fanatics? Experts say yes, you can teach yourself to love exercise. Get into the workout groove by mimicking their habits.

Here is a list of habits that can really change your lifestyle and lead you on a path to fitness.

  1. Only do workouts you enjoy
  2. Look for feedback
  3. Exercise with a friend
  4. Get back to nature
  5. Let setbacks slide
  6. Don’t think about how much weight they’re losing
  7. Don’t care if its traditional
  8. Crank up the tunes
  9. Reward themselves
  10. Dress the part

Basically, you can motivate yourself to stay in shape by following these great workout habits next time you hit the gym.

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

These quick and easy exercises developed by the Royal Canadian Air Force in the late 1950’s

Overall, the program consists of 5 exercises, performed literally anywhere. In addition, the entire program only takes around 11 minutes to complete. The Canadians developed the routine for pilots stationed in remote areas without access to training facilities.

http://www.theglobeandmail.com/life/health-and-fitness/fitness/this-exercise-regime-was-created-to-keep-pilots-in-shape-heres-what-you-can-learn-from-it/article23553956/Body-weight exercises and short bursts of high-intensity exercise

These highlight the top fitness trends for 2015, according to the American College of Sports Medicine. They united in a scientific seven-minute workout popularized by The New York Times in 2013. Overall, the combination offers an ultra-efficient, convenient, low-tech way to stay in shape. Also, it’s pretty much exactly what kept Uncle John remarkably trim for nearly 50 years now.

The idea that short spurts of strenuous exercise could be just as effective as longer bouts of moderate exercise. In addition, no equipment or facilities needed!

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