Seven to-dos for losing weight

Written by: on July 24th, 2017

Feeling the summer slump? As the temperature rises, working out becomes less appealing and the in-cab air conditioning calls your name. Don’t forget your former healthy habits! To get back to routine, here is your motivational to-do list:

  1. Sacrifices will be made. On your time, energy and food. This seems like common sense right? You aren’t taking the easy way out, time to get up and get moving.
  2. You must be consistent. If your effort is sporadic, it will reflect on your body. Results are based on long term effort…not what you did for three weeks.
  3. Motivation will wane. It is inevitable, there will be days where you’d rather throw in the towel. DON’T. Go to the gym, get moving and do it regardless of your lacking motivation.
  4. Perfection need not apply. Don’t even try it as no one is perfect. Instead, improve on what YOU did last week. That is sufficient.
  5. Results will vary. At times, you will be able to measure lost inches and at other times you will remain unchanged. The scale is not the ultimate judge of success. Hide it, it does more damage than good.
  6. Prioritize your hydration. It is easy to become dehydrated in the summer heat. Stay ahead of those muscle cramps by drinking water. It should be as routine as a pre-trip.
  7. Get creative. Let’s face it, you’re in a truck, time to improvise. Find work out tips and tricks from your fellow professional drivers.

This list is your groundwork and now for the heart of it:

Nutrition. Everything you eat is made up of calories. The amount you consume will determine if you lose, maintain or gain. You don’t have to eliminate a complete food group. Keep it simple, eat a protein about the size of your palm, with each meal. Fill up half of your plate with veggies. Don’t waste your money on supplements.

Exercise. In the gym, it is usually divided by the cardio section and the weights section. Cardio (treadmill, elliptical, bikes) – important for heart health and endurance. Weight training – any activity that forces you to use your muscles against an external resistance. The more muscle you build the higher your metabolism and the faster your metabolism is, the faster your weight loss will be.

How much time? 1-3 cardio sessions per week (for at least 20 minutes in duration). Weight training – 2-4 days a week (perform 3-6 exercises per workout at 10-12 repetitions each).

That’s it. Make good choices to go on your plate. Train consistently and with gusto! Start today. Give yourself time and judge your results by what you see in the mirror. Happy healthy journey!

 

Pictured left to right: Driver Advocate Jeff Thurlow, Safety Manager Traci Crane, Director of Safety Jeff Yarnall, Vice President of Maintenance Randy Cornell, Digital Media Designer Dan Allison, Professional Driver Bob Ward, President Tim Staroba, Safety Specialist Shannon Mitchell, Vice President of Logistics Bill Carter and Vice President of Operations Mexico Mike Cervin.

Professional Driver Bob Ward was recently recognized for driving Three Million Miles at our Joplin, Mo., headquarters during a July Safety Meeting.

Ward started with CFI in 1990 after his family moved to Texas.

“I previously operated heavy equipment, ran bulldozers et cetera, in San Jose, California. After my son was born, my wife and I decided that we wanted to live someplace less urban. My dad had a ranch in Texas at the time so we decided to move there,” he said.

After attending truck driving school in Waco, Texas, Ward saw an ad for CFI and decided to give it a go. Nearly 27 years later, he still enjoys being behind the wheel.

“It is a lot of fun for me,” he said. “You just go to work every day and do your job and then one day before you know it, you have [driven] three million miles.”

Ward started as an over-the-road driver and currently runs a dedicated route in Texas saying “for me, that’s the biggest change over the years, being able to be home every night.”

Other than that, not much has changed.

“From day one we have always had the best trailers, the best trucks and the best people. I worked for Werner, pulled for (other companies) and still we have the best,” he said.

Ward urges fellow drivers to be patient advising them that it’s “the most important key in safe driving.”

Ward and his wife of 33 years, Gayle, live in Cameron, Texas. Their son, Kevin, is a special education teacher and a football coach at a local high school.

“He took after my wife in that area,” he said. “My wife was a teacher’s aide for a special education teacher when our son was young.” His hobbies include golfing, yard work and enjoying time with his family at home. He served four years in the United States Air Force during the Vietnam War.

While he has been entertaining the idea of retirement, he says it’s still a few years out.

“I enjoy the solitude of driving,” he said. “It doesn’t feel like three million miles.” 

 Congratulations Bob on this achievement!

 

Staying safe in the sun

Written by: on June 27th, 2017

Remember when summers consisted of frozen treats, cool pools and almost no responsibilities? While you can still enjoy a frozen treat from time to time, summers are completely different as an adult. Since many people work in the heat, it’s critical to take your safety seriously.

For states like Arizona, Texas and Florida who see dangerously high temperatures often, it’s important to stay on top of the tips below to stay safe in the extreme heat.

Stay hydrated

This might sound obvious, but you would be surprised how easy it is to forget to drink water when your mind is focused on something else. Elevated heat, especially along with high humidity, makes it difficult for the body to cool itself. According to the CDC, the average person has 2.6 million sweat glands. When we sweat, we lose water and electrolytes that make it possible for the body to keep itself cool. Drinking enough water and having enough electrolytes ensures our bodies has what it needs to function properly. It is recommended that you should drink 1 cup of water every 15-20 minutes of moderate activity. Make sure you increase your fluid intake in rising temperatures to avoid becoming dehydrated. Switch energy drinks and soda for water, Gatorade or even unsweet tea to stay hydrated and always have a case of water in your cab.

Take regular breaks

If you are actively working in the heat you need to make sure you are taking frequent breaks. The use of reflective clothing, water-dampened cotton clothing (although this may not work when the humidity is very high), and cooling vests with pockets for cold packs may also be beneficial for keeping workers not only cooler for longer periods of time, but also safer. Find an air-conditioned space or shaded area for your break and make sure to replenish your fluids during this time.

Know the signs of heat-related illness

Heat exhaustion, heat strokes and cramps are just a few of the ways extreme heat can be dangerous. If you begin feeling dizzy, develop a headache, become nauseas or faint you need to stop what you are doing immediately. Depending on the specific illness you might need to seek medical attention immediately. In the event you experience heat exhaustion, move to a cool place, sip water, loosen your clothes and put cool, wet cloths on your body.

The U.S. Department of Labor, OSHA and the CDC now have an app available for both iPhone and Androids called OSHA-NIOSH Heat Safety Tool to help you stay safe in the heat. The app allows individuals to calculate the heat index for their work site and depending on the index will display a risk level. It also provides protective measures that should be taken as well as information on what to do in an emergency. Stay informed to stay safe in the heat.