Trucker Fitness Maps & Differing Routine

Primer
As many of you know I have had the opportunity over the last several months to help my Dad get into some better shape. Dad is a long-haul truck driver so there are some unique challenges to consider that the rest of us take for granted. There are also some similar challenges that we all could benefit from by learning how other people manage them.

Over the next couple weeks, I want to scribble down some notes about things I have learned helping Dad lose a ton of inches and change his life through diet and exercise. If something else really interesting pops up during the week, I may add it too!

As always, read it, file it, or delete it; and let me know if you want off my spam-worthy email distribution. For those who keep sending friends my way, I may soon set up a web service where you can just subscribe or unsubscribe as you like. Also, if you have questions, send them my way. I love digging up research for you on this stuff and it makes me a better coach!

Old Pic: We're both more fit than this now!

Fitness Maps & Differing Routine for Drivers
More than most other groups, Truck Drivers have to put up with a constantly shifting routine based more on route than daily, weekly, or monthly schedule. Depending on what they are hauling, when they need to deliver it, and what traffic challenges they have to overcome on the way, everything gets moved around from sleeping, to eating, to working out.

Start with the big picture in mind. You won't know how to get there until you know where you're going. Set goals that are Specific, Measurable, Achievable, Realistic, and Time-bound (SMART). Set goals for 30, 60, or 90 days until you start getting good at it. Get yourself a notebook to write down your goal and your periodic measurements toward that goal. If your goal is to lose weight, set a goal to lose 2lbs per week for 3 months. Weigh yourself weekly or bi-weekly as you can find a scale for you, not just your truck! Write it down in your book!!

For more on goal setting, check out my blog (http://pushalittleharder.blogspot.com/search?q=smart).

Know how you are going to get there. Let's assume you're a new driver; you have to look at a map before you know how you're going to deliver that hot load of freight. Now let's assume you're new to diet and exercise; what's your map to get to your goal? Now if you're not new to fitness, if you've read thousands of fitness magazines and done it all before, you can create a pretty good routine on your own. Write this down in your logbook for the next time segment of your goals. You should focus on Frequency (how often), Intensity (how hard), Type (cardio, strength, etc.), Time (how long).

For more on F.I.T.T. principles, check out my blog (http://pushalittleharder.blogspot.com/2009/12/fitt-principle.html).

If you're not an experienced fitness junkie, then you may need help building that knowledge in a hurry. I can't recommend one book or magazine, I haven't found one yet that really takes everything in consideration in an easy to follow package. I can recommend any of hundreds of fitness DVD programs such as P90X which most people have heard of by now and it's how Dad and I have managed to get some good changes in his level of fitness. A good program like this will come with not just DVDs but nutrition plans and peer support to help you in your travels. I will get more into this in later posts. I like to call these programs "karaoke fitness." You just plug in the DVD and follow along. You will have to find ways to modify many moves so that they can be done in or around your truck, but with a good coach on the phone, that can be done. I plan on taking pictures of P90X moves modified in the sleeper in September when I visit Dad. Shoot me an email and I will let you know when I can get these pics posted online.

Do something every day. Here's where differing routine kicks in. The rest of the world works eight to five. The can plan when they will work out weeks in advance. You end one day hitting the rack, knowing that you need to wake up at 3am to beat the morning rush hour in a city just over the horizon. Understanding that you get paid when the wheels are rolling, you have to make time to follow your program!! Do a little something every day. While you are driving, think about when you will stop to get some exercise. Since it's near impossible to get cardio inside your truck, start thinking about a safe place to go for a walk, jog, or run where you can park your truck for an hour. Then set your SMART plan for the day and execute it.

Start slow. Rushing into a new workout program too hastily will lead to injury. Injury will shift your timeline significantly to the right. Make sure to take your time, focus on proper form, and take breaks. Results come faster when you can avoid injury.

Make the best use of your time when you get a hotel stay. New DOT rules make it possible for you to get an occasional hotel stay. If you are following a dvd program, make sure you can take your cardio dvd program into the room and work out. If you can, try to get a good cardio workout both days you are in the hotel. It should be a different workout so you aren't taxing all the same muscles, but if you have one that you really like, go for it! Then go for a walk on top of it if you can.

Plan your food stops. I will get more into diet and nutrition in a later post. That isn't going to help a lot now so consider this a preview of that message as it relates to differing routine. Many drivers have small refrigerators and miniature stoves, microwaves, or toaster ovens. Learn to use these things to maximize their utility. Canned vegetables are shelf stable; buy and stow them to make sure you have a couple week's supply. Fresh fruits and vegetables aren't so forgiving; you will need to hit a grocery store once a week or so if you are able to keep fresh produce even in your fridge. Remember there are a lot of fruits and veggies that don't need to be refrigerated and can remain stable so long as your truck doesn't get real hot such as apples, bananas, carrots, etc. Stop making excuses and start thinking ahead.

Stick with it. Learning to be goal oriented is the first step. Learning to be growth oriented leads to lifelong success. When I look back at my logbook from two years ago, I see that I was nowhere near where I am today. If you had told me I would be here by now, I might not have believed it. Results come from concerted effort over time. When you reach one goal, set a new one. Repeat until you're pushing up daisies.

There are a dozen ways drivers (and anyone else, really) can make excuses on why they can't get fit and eat right. With a little innovation and planning ahead, almost any of these things can be overcome.