Congratulations to Allen Johnson, owner operator for Outsource Logistics for making his final truck payment! Allen has overcome huge adversity in the past year and has not only succeeded but paid his truck off early. Thanks Allen for your loyalty and all you do. The endless hours on the road out there are much appreciated as you keep America rolling!
Even though unemployment is at all time high finding qualified employees remains a challenge for the logistic industry. The question is how to take untrained applicants and prepare them for success in a new industry. Many companies engage in internship programs and are finding great success. According to Lee Smith from Outsource Logistics “the advantage of an intern is that you have someone full of energy, a willingness to learn and you can mold them into the type of employee that your company needs. If an intern comes in with a strong work ethic and great attitude it generally leads to a job offer. The intern needs to task themselves with adding value to a company in every way possible”. Internships provide more than just future employees, they can also enhance your companies public profile and educate the community about opportunities in logistics.
Creating an internship
Creating an internship program is fairly simple. The first step to creating an internship is evaluating your company’s areas of need and available staff to foster the potential intern. Determine how many interns your company can take at one time and how long a valuable program will take. Keep in mind that the intern should be given an education about the company and what happens there as well as learning a position. Make sure you have all the resources and tools ready to help them make the most of the program.
Legal compliance
States may vary on the legal aspect of internship programs and whether they may be considered employees or not. According to theThe Fair Labor Standards Act for an intern to be not financially compensated certain things must be true: A job is not guaranteed when the internship is over, the intern must not be replacing an employee, the intern needs to benefit the most via academic requirements, and the intern clearly understands the terms. In the case the intern does not meet those requirements they will be considered an employee and a pay rate must be determined. Since there are legal problems if an unpaid intern performs work assignments it is generally better to create paid internships. The pay scale should be relative to the purpose of the program. If the internship is merely to educate then a minimum wage may be appropriate. However if the goal is to groom a potential long term employee then it might be advantageous to pay a more competitive rate to attract a stronger candidate.
Setting them up for success
After consulting with your legal team it’s time to set up the core of the program. If the internship is for a college or high school student then educational goals should be in the forefront. All interns should have an orientation and then a tour of the facility. Then they should be given a written guide with policies and expectations. The intern should have a direct supervisor or mentor even if they will be working in different departments and should be given periodic evaluations. If possible they should be given an outline about their daily duties and any projects they will be working on.
Where to find interns
When it comes to finding an intern there are several ways to locate one. There are still traditional routes such as contacting your local colleges (technical or academic) and working with the logistics programs to find motivated interns or hosting a booth at a career. There are also new methods for finding interns. Utilizing web sites like Internships.com or www.collegerecruiter.com is a great place to find interns, most of today’s students are seeking internships though sites like these. Another option is to look for local programs with internships, such as Savannah’s Maritime Education Taskforce (MLET). This mission of MLEt is to educate high school seniors about the logistics and maritime industry. Every year they partner with twenty businesses to place an intern and then they monitor the progress throughout the process.
Beyond Interns
Coastal Work Source is an organization partnered with the American Job Center network whose main focus is helping businesses find qualified workers. AJCs bridges the gap by providing free help to job seekers in a variety of ways. There are over 2,000 locations in the United States and the Coastal Work Source is Georgia’s version. They specialize in pairing the right employee to a company that fits their skill set and are funded by a myriad of state and federal programs. The range of services they offer job seekers and businesses is quite impressive. Coastal Worksource offers business service representatives that specialize in logistics and work with companies with everything from creating job descriptions to on the job training. The training plan and time frame up to six months is developed in tandem with the representative. Companies are reimbursed 50% of the wages paid to the trainee during the program.
Last week I suggested that existing employees could be trained and promoted into more technical position’s free entry level positions for displaced workers. Another one of Coastal Workforce’s programs can help with this transition as well. They have a program called incumbent worker training that assists with training employees that have been in the workplace for at least 6 months. 100% of the direct training cost may be provided by Coastal Workforce depending on the size of the company.
A great way to backfill some of the more entry level positions is to take advantage of the Work Experience program. The employees have already been trained in a classroom and the program covers the cost of drug screens and background checks. The employer will actually be refunded 100% of the employee’s wages for up to 12 weeks. The employer is not obligated to keep the employee for the duration if they do not work out and on the opposite side of the coin they can extend the time or hire the employee.
The logistic industry can certainly benefit from the boom in applicants if it maneuvers correctly. There are great resources out there to help! If you are in the Savannah, Georgia area contact Coastal Workforce at 912-659-4271 or email them at [email protected] and email can be reached via facebook at https://www.facebook.com/maritimelogisticseducationtaskforce/.
Georgia boasts having the fourth largest port in the nation and now more than ever we are focused on the supply chain in general. One thing the logistic industry has struggled with is to fill vacant positions especially in the last few years with record low unemployment rate. The covid-19 pandemic shuttered businesses and has displaced entire industries of employees, thus swinging the pendulum severely in the other direction. In the past 7 weeks 33 million people have filled for unemployment benefits bringing the unemployment rate to 20%. We have not seen numbers like these since the great depression. The question is how the logistic industry utilizes this shift to not just find talented employees but also retain them when other opportunities present themselves again.
Restructure existing positions
The issue with the newly unemployed is they may have advanced skills in their current industry; however, logistics may be completely new to them. Many of the positions in logistics require technical skills so now might be a good idea to promote from within. Training existing employees to fill advanced roles will free positions in the entry level category. This gives you an opportunity to capture a talented employee who is can be brought up to speed quickly. Now might be a good time to start an internship or training program. There are high school and college seniors who are eager to join the work force and transitioning employees who might feel more comfortable applying if they are certain adequate training will be provided. The WOTC tax credit will apply to more applicants now and will help offset the cost of additional training. These programs would introduce logistics that would motivate those ready to enter and remain in the industry. The more skilled employees can delegate the simpler tasks to the interns allowing them to complete more of the difficult tasks.
Finding the diamonds in the rough
With a sea of candidates, how do you determine which ones to hire? Start with alignment. One of the best features of an entry level logistics position is the room to grow has no limit. If you find someone who values growth with a company or an industry they will flourish. If the industry they came from collapsed they will be looking for a position with growth potential. Many interviews start out with a list of questions and as they wrap up the interview, they ask “do you have any questions for me?”. If you flip that around and start with “before we get started do you have any questions about the company or the position?” that will give the candidate a chance to show you what is important to them. What you want to hear are questions about the potential for career advancement or job security. In addition to direct questions general questions about the team, management and work itself are a good sign. The best hires care about the environment they are going to be working in since they hope to stay long term. When it is time to ask them questions really take the time to find out as much about there core beliefs as you can. Their experience is not as important with a transitioning employee. Determining if they are open to learning a skill and starting from square one is more important in this instance. Especially for candidates that were managers or executives in their past jobs, this will be a major change for them. Ask the candidate to give examples of how they have been able to adapt, grow or embrace change in their last position.
Reaching a new audience
Job boards are a helpful tool in finding employees but relying on job boards may not pull all the possible applicants. This is time to get creative about reaching a broader audience. Facebook has a job section that is easy to access through your business page and can draw in a surprising number of applicants. In addition to the job posting it is a good idea to post about open positions on the man page as well and encourage your audience to share it with their network. Now is a good time to use the boost feature to reach past your network. Two ways to really drive results is to offer a referral program or promote a job fair with “same day hiring process”. Another way to appeal to those who have been out of work for some time is to offer more immediate pay. Typically, people will have to wait two weeks for a paycheck and that can present challenges for those who have taken a finical hit. Paying for transportation to work, new work clothes and lunches away from home may be a struggle for some employees. There are a few different ways employers could appeal to candidates. Company’s could offer next day or weekly pay, provide a gas card for a new hire or provide employee meals for the first week or two.
Retention is the name of the game
Hiring right now has never been easier, but how do you keep those new hires once they have more options? Proper onboarding is a key to keeping employees’ long term. Statistically more than 50% of employees leave their job in the first and site lack of training as the reason. Introduce employees to the company, remind them of the benefits of staying with the company long term and engage them with other employees who have been promoted from within. Check in with new employees often to make sure the foundation of their employment is solid. Recognize employees good work, every level of employee wants to be shown they are appreciated. Employees who feel valued work harder and stay longer. If the candidate came onboard based on room to grow, make sure to they can achieve that. Offer ongoing training and provide promote from in opportunities to keep your staff motivated and loyal.
The covid-19 virus has impacted our way of life in so many negatives ways and that makes finding silver linings crucial. The logistic industry has taken hits as well, but in general has fared better than many industries and people looking for stability will now gravitate towards logistics. Finding and keeping great employees is a challenge we can overcome during this difficult time, take the opportunity to enhance your staff and help people flourish in a new industry.
Georgia made national news when Brian Kemp, Georgia’s governor made the decision to lift restrictions on the shelter at home order. Businesses were given the green light to re-open if they choose to with restrictions to the way they conduct business. There has been heated debate about when and how the country should be opening again, but ultimately the decision has been made and now we have personal choices to make. Businesses that are opening will have mandated regulations to adhere to keep their staff and customers as safe as possible. The reality is we come into contact with germs and viruses all the time, the best way for us to protect ourselves from this virus or from anything (according to the CDC 80,000 people died from the flu last winter) that could make us sick is to boost our own immune system.
How the immune system works
The immune system is made up of cells, tissues and certain organs that work together to combat pathogens. Pathogens can be viruses, bacteria, and parasites. When working correct the immune system can prevent sickness even if we are exposed to germs. There are factors such as sleep, diet, stress and hygiene that boost or detract from the immune system.
Factors that weaken the immune system
The immune system can compromise by taking certain medicines so checking in with your doctor about any medications you is worth making a call. Smoking can be a factor in a weaker immune system as well as alcohol, poor nutrition, stress, and a lack of sleep. Most of these factors are completely within our control and even small modifications can make a difference.
Boosting the immune system
The same factors that can be negative for the immune system when changed are the same factors that boost the immune system. The best ways to boost the immune system are to not smoke, only consume alcohol in moderation, get at least 7 hours of sleep, get regular exercise, reduce stress, and maintain a healthy diet. There are many items on this list but today we are going to focus on two of the easiest and simultaneously hardest items from this list.
Changing eating habits
There are a thousand meme’s joking about the “Corona 15” circulating on social media right now. They are referencing all the food people are eating while sheltering at home. Although this is meant to lighten the mood, the truth is overeating junk food is the worst thing you can do for immune system right now. In addition to diminishing the immune system, diabetes is one of the underlying diseases that are leading to deaths impacted by the Corona virus. Focusing on what to eat is always a better way to modifying your eating habits. There are foods (more than just citrus fruits) that enhance the immune system and can be easily added to average diet.
Mushrooms
Mushrooms are high in B vitamin, riboflavin, niacin, and selenium. In addition to these minerals and vitamins that help the immune system work they are also high in polysaccharides a sugar-like molecules that boost immune function.
Oysters
One 3-once serving of oysters contains selenium, iron, zinc, vitamin A and vitamin C. The oyster is also a great source of protein and its easy to see why the call them the superfood of the sea.4
Watermelon
Not that anyone needs an excuse to eat watermelon, but there are many good reasons to do so. Potassium, vitamin A, vitamin C, Vitamin B6 and glutathione can all be found in just 2 cups of watermelon.
Yogurt
Yogurt has more benefits than just the vitamin B12, vitamin D, and riboflavin found within it. Probiotics help boost the immune function, but they also provide beneficial gut flora that increase digestion, fight bacteria and detoxify the system. There are many ways to use yogurt in savory dishes if mixed with fruit is not favored.
Spinach
Spinach has earned its reputation for being a superfood due to high content of iron, fiber, magnesium, vitamin A, folate, vitamin C. All of these work together to aide cell division and DNA repair and boost immune function.
Garlic
Garlic has antibacterial, antiviral, and anti-fungal properties and antioxidants that combat free radicals that cause Alzheimer’s disease, heart disease cancers and other conditions.
How to quit smoking
In a list of easy changes to make this one seems so simple and yet it is the hardest item for most people to achieve. The many benefits of this daunting task outweigh the challenge. Quitting smoking increases oxygen levels, lowers inflammation and improves circulation. The good news is there are so many resources available to smokers now if cold turkey is not a viable option.
Medications
The FDA has approved 7 types of medications to help people quit smoking and they should all be discussed with a health care provider. The medications include: nicotine gum, patches, lozenges, inhalers, nasal sprays, Zyban (an antidepressant) and Chantix which blocks the effects of nicotine in the brain.
Support
Smokers who want to quit can improve their chance of success by asking for support from their co-workers, family and friends. By telling your network about your plan and ask them to hold you accountable. There is in-person counseling from doctors or health care providers and support groups. All 50 states have telephone quit lines and the American Cancer Society can supply the numbers, they can be reached at 1-800-227-2345. The National Cancer Institute has a quit smoking app that can provide encouragement 24 hours a day.
While some people continue to shelter at home most of us are either still working or heading back to work. People are starting to go public places again and doing their best to find a new normal. Taking care of ourselves should always be a priority not just for ourselves but for the people who care about us. There is more information on the websites for the American Heart Association and the National Cancer Institute.
The spread of Covid-19 has forced many businesses to close or send employees to work from home. Essential businesses must remain open for the health and safety of the American people. Each of these essential businesses have different policies in place to product their employees. As the country looks to reopen in the next few weeks these best practices will ensure the safety of their staffs.
Outsource Logistics is an essential business and has remained opened during the pandemic. They have taken multiple measures to keep their staff and drivers safe. They have hired additional janitorial staff to deep clean and disinfect their facilities. Outsource modified their procedures so that when drivers arrive with loads, they wait outside, and the truck is unloaded by internal staff. In order to make sure the drivers stay safe on the road they are given goody bags with sanitizer, wipes, and snacks so they do have to stop on the road. Here are some simple tips to keep your staff safe during this time:
Stop the spread by stopping contact
If it is possible for employees to work from home that is ideal, but in most cases not possible. Businesses might extend the days and hours they operate to rotate staff to maintain distance between employee. Keeping employees informed and engaged in the process is crucial. Stop handshaking, high fives, and fist bumping. We may never see a return of handshaking in the workplace and we may see a rise in employee attendance. Even the common cold or flu is easily transmitted though hand contact. Discourage employees from touching their faces and reinforce proper hand washing guidelines. If employees are wearing gloves make sure they change them often and continue following best practices.
Meetings
If possible, eliminate meetings or use video conferencing. There are several easy to use platforms such as Zoom, Google Hangouts, UberConference, Skype or FreeConference. If an in-person meeting is vital hold meetings in open, well-ventilated spaces.
Indoor Surfaces
Increase ventilation by opening windows and sanitize surfaces such as door handles, handrails, desktops, chairs, tables, desks, and any other surface touched by staff. Keep sanitization supplies handy to respray though out the day.
Educate and Inform Employees
While it seems like common sense remind employees that if they feel sick or have sick family members they should stay home. Supervisors and managers should be on the lookout for employees who ignore this advice and send them home. Encourage employees to self-monitor their behavior at home and to practice the same procedures at home. Post information and resources in break rooms from reputable sources to combat misinformation.
Keeping ourselves healthy
There is an expression that we must put our own masks on first. This is a reference to when the oxygen masks drop in an airplane and we must attach our own so we can help others. In this case it is imperative that we focus on staying healthy ourselves to best help our staff. Immunity starts with our habits. We need to get an adequate amount of sleep; it is the number one factor in immunity. In addition, eating healthy nutrient filled foods, getting plenty of exercise and reducing stress all factor into our immune systems.
Many states are looking at lifting restrictions by May 1st and keeping our eyes on safety will ensure a smoother transition to workers being back in the workplace. There is further information on the websites for OSHA and the CDC. Our perspective as a nation has shifted and our ensuring the health of our staff will be a top priority.
The average person rarely thinks about the supply chain. We take for granted that when we want something, we order it and it magically arrives or we go to a store and the item is waiting on the shelf. In a blink of an eye our entire way of like has been adjusted and we now understand that an interruption in the supply chain has a dramatic impact to our everyday lives. Paper manufacturers are working overtime to produce toilet paper to meet the demands of a panicked public and segments of the trucking industry are flourishing keeping up with the hoarders and delivering medical supplies, however the rest of the supply chain has significant issues they are contending with.
Shipping Industry
The shipping industry has already taken a hit due the trade war, and now is suffering even greater losses. China is home to 10 of the world’s busiest seaports. The coronavirus lockdown means sea vessels are not allowed to port. This means delays to loading of goods and to reduce the spread of the virus most shipping companies have reduced the number of ships coming out of China. This reduction is reporting to cost more than $350 million in loses each week. According to reports out of China they have contained the virus and are returning to normal production. “Chinese manufacturing and transportation will need time to ramp up” said Carl Larry, performance director at Refinitiv, “but once it does, consumer spending may remain below healthy levels.”
The Airlines
Forbes has reported that the airlines have seen a $1.5 billion dollar loss in the first half of March as compared to last year. The International Air Transport Association originally estimated that the airlines losses would be in the $29 billion dollar range, that estimate has risen to $113 billion in a matter of weeks. In the meantime, some carriers including American Airlines and Delta are putting their commercial travel planes to work as freight carriers. There is not a way to determine when Americans will be willing to fly again when the fear of airborne contaminates run rampant. The airlines will receive financial assistance as part of the Coronavirus Aid, Relief and Economic Security Act (CARES), but the $60 billion is 10% of what the airlines were requesting. There is an additional $25 billion in loans for employee retention and 4 billion for cargo carriers.
Trucking
Projections for the 2020 trucking industry were already concerning and now the issues from the virus have lowered volumes even further. There is a temporary spike in demand due to consumers stockpiling and the need for medical supplies. People are in a frenzy now to buy supplies, but when all the cupboards are stocked, we will likely see a significant decline in spending. The hours of service regulation was lifted which allows some truckers to work longer hours but prevents companies from having to hire more drivers, leaving some drivers with loads. The concern is what will happen on the other side of spike. Experts say that fear is the main cause of economic disruption and consumers may continue to tighten their spending. The CARES act will give any one who makes less then $75,000 a check for $1,200 in about 3 weeks. Many people will have over due bills to pay, some will save the money but the hope is that majority will spend the money on goods and services.
The Good news
When we look at the numbers, it’s certainly scary, but economists offer some comfort. The first good news is that we started off strong. The unemployment rate was at a 50-year low. The government is doing all it can to make sure the financial and credit markets stay afloat. The stimulus package will put spendable cash in the pockets of the consumers. The first and second quarters are going to be down but Federal Reserve Chairman Jerome Powell told NBC he sees a good rebound in subsequent quarters and pledged the central bank will do whatever it can to ensure that the recovery is “as vigorous” as possible. The stock market is already in rebound as it does not directly coincide with the economy. The stock market is based on what will be happening six months for now so its rise is a much-needed sign we will recover.
When we contain the virus hopefully, we can contain the fear and begin to recover. The American people may be divided on a great many issues but if we unite, and in trying times we do, together we can rebound even stronger than before.
Under normal circumstances the average employee deals with a certain amount of stress. Our current circumstances include the coronavirus and citywide shuts downs so it’s natural for our stress levels to be increased exponentially which could lead to workplace accidents. Dr. David Spiegel, medical director of the Stanford Center on Stress and health, said there is a direct correlation between an increase in worker stress and an increase in workplace accidents. “It’s very clear that a big proportion of safety problems are due to human error, and some of that is related to stress,” Spiegel said. Stressed out workers are prone to thinking more about the source of their stress and less about the task at hand. In a nutshell, poor attention can lead to accidents and injury.
How employers can identify and address workplace stress
There are many signs of stress some that can be identified by employers and some that only the employee is aware of. The main things to look out for: Fatigue, Low morale, anxiety, irritability or short temper, change in appetite, frequent headaches, fighting in the workplace and difficulty concentrating. The National Institute for Occupational Safety and Health offers training resources for employers and they advise employers to review the design of tasks including heavy workload, infrequent breaks hectic routines or long hours. The NIOSH also recommends employers look at work roles including conflicting job expectations or responsibilities and interpersonal relationships. NIOSH found the long-term impacts of stress lead to increased incidents of cardiovascular disease, musculoskeletal disorders, psychological disorders and most importantly in today’s climate-impaired immune systems. Once the stress is identified there are some steps an employer can take:
Communication is key
Talk with your employees to help them feel understood and to learn what workplace issues may be contributing to their workplace stress. Ask for input on work policies or other factors that impact their work environment. This will increase their sense of control over their situations.
Clarify roles and expectations
Create roles for workers that highlight the employee’s strengths and then be clear about the expectations for the role. Make sure deadlines are reasonable. I.f there are times when the workload will be overwhelming, reduce the workload for the period after.
How employees can identify stress
We tend to believe in our ability to handle anything that comes our way. That belief has its advantages but can prevent us from recognizing when we are having a harder time coping. There are some telltale signs that you may be more stressed out: feeling anxious, irritable or depressed, stomach issues, fatigue or trouble sleeping, headaches or muscle tension, lack of appetite, trouble focusing, lack of sex drive and a loss of interest in work. Before the issues cause a safety issue there are steps you can take to deal with and reduce stress.
Seek support
Isolation is a factor in stress so seeking support is an essential step to combat it. Engage in conversation with coworkers when it’s appropriate, put your cell phone down during breaks or participate in outside of work functions. Reach out to your friends and family even if its been awhile. Once the shutdown is over join a league or team to increase your socialization.
Start your day earlier
If you tend to get to work at the last minute you may be adding to your stress level. Getting to work 10 minutes earlier will allow you to ease into your day.
Get plenty of rest
Sleep is a factor in every aspect of our daily life and directly impacts our productivity, ability to focus and our ability to cope with stress. Simple steps like going to bed and waking up at the same time each day, shutting off electronic devices an hour before you got to bed and avoiding other stimulating activities, and being smart about caffeine intake during the day will all add up to better sleep.
Nutrition and exercise
One of the quickest ways to boost your mood is to exercise. 30 minutes of any activity that raises your heart rate will provide stress relief and cause your brain to release endorphins that give us a positive feeling. What and how we eat can also affect mood. Eating small healthy meals more often instead of heavy meals helps maintain an even level of blood sugar and creates more energy. People tend to “stress eat” sugar and refined carbs, while this gives us a boost of energy it leads to a crash in mood and energy later. Caffeine and nicotine are both stimulants that lead to higher stress levels.
Change your outlook
The way we view things can certainly impact our stress levels. There are some legitimate fears and struggles right now, but there are still positives we can focus on. Our media does not focus on the good, so we must seek it out our selves. If we choose to focus on the positives instead of the negatives, we can help ourselves reduce stress. Find a neutral news source and avoid the sensationalism. Spend time each day reflecting on the things we can be grateful for. Avoid negative co-workers and pat yourself on the back when you do a good job.
Dealing with the workload
If you have a task that you dislike, do it first and get it out of the way. If you have a task that seems overwhelming break it up into steps and manage them one step at a time. Set realistic goals for yourself. Talk to your employer if there are issues that are contributing to your stress level but be willing to compromise on resolutions.
Dealing with stress is a part of everyone’s life during the best of times. In more difficult days its even more important to take care of ourselves and to focus on what we are doing. Let’s not add to overrun hospitals with workplace injuries that can be avoided. Stay safe by staying focused!
The news about the Coronavirus reaching the United States has everyone concerned about the spread of infection. There is conflicting information and confusion over some of the details, but what we know for sure is that we have some control over the affects of germs on our immune system. Everyone knows that hand washing is the number one way to prevent the spread of germs, yet only 5% of Americans use proper hand washing techniques. The CDC recommends washing with soap for at least 20 seconds and often! Beyond hand washing here are few more ways to prevent infection
1.Reduce or Quit Smoking
Tobacco smoke has a harsh effect on the immune system and creates a greater susceptibility to infections and influenza. Smoking also lowers levels of antioxidants. The benefits of quitting smoking are endless but when it comes to the immune system, they include improved circulation, increased oxygen levels and lowers inflammation. While quitting completely is ideal, even reducing can make a difference.
2. Eat More Fruits and Vegetables
Vitamin C is an essential nutrient and an antioxidant that is helpful to booting your immune system. In addition to citrus fruit there are many other sources such as kiwi, red and green peppers, broccoli, and strawberries. Vitamin E is also a powerful antioxidant and can be found in almonds, sunflower seeds, hazelnuts, and peanut butter. Zinc increases production of immune cells. Cashews, oysters, and chickpeas all contain high levels of zinc. Vitamin A is an anti-inflammation vitamin and enhances immune function. Eggs, broccoli, spinach, carrots and citrus fruits provide vitamin
3. Increase Exercise
One way to reduce the chance of getting a cold, flu or other infection is increase exercise levels. Exercise causes changes to antibodies and white blood cells. The other thing physical activity helps flush out bacteria from the lungs and airways.
4. Consume Alcohol in Moderation
The fear factor may have us tempted to drink more, however now is the time to reduce alcohol consumption. Unfortunately, alcohol lowers the immune system. Moderation is key.
5. Get more Sleep
Sleep is the most important thing we can do for our health and especially for the immune system. While we sleep the body helps redistribute energy resources that are used to immune the system. The immune cells actually get out of circulation and start getting ready for the next day. A good night’s rest is our best defense.
Our health is our number one resource, so it makes sense whether or not there is a virus making headlines to protect it. Small changes beat out no changes!
Everyone knows that exercise does far more than just control weight, it also reduces our risk of heart disease, aids in managing blood sugar and helps cognitive skills keeping our memory strong. We all know that exercise is important but according to the CDC one-fourth of truckers are not doing any form of vigorous activity. Life on the road adds extra challenges to find time and space to exercise, but it is possible. Every step we take can make a difference, even 15 minutes a day reduces our risk of death by 35 percent. Now due to new FMCSA medical regulation weight, health and fitness standards will need to be met to keep a CDL, this is the time to start to focus on fitness.
Safety First
Safety is always first whether behind the wheel or creating an exercise routine. There is a slight increase of heart attack or cardiac complications when going from sedentary to active so getting a green light from a doctor is recommended for good reason. Another professional to consider is a personal trainer. Doing an exercise properly decreases the chances of injury and a trainer can help put together the ultimate work out. There are trainers who will meet a client at a truck stop or rest area.
Maximizing Minutes
Making the most of 15 minutes can be accomplished by working multiple groups at the same time. There are single moves that incorporate more than one muscle group like squats, they are the perfect compound exercise, they activate the quadriceps, glutes and calves. Combination can also be created by doing two types of exercises at the same time like a lunge and a bicep curl. The benefits of working multiple muscles include burning more calories, improving intramuscular coordination, elevating heart rate, improving strength and gaining more muscle mass. Your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank (stabilizing your core). If you are asking yourself if 15 minutes will really make a difference keep in mind that the average time it takes for the body to use up your sugar reserve is 15 minutes. After the reserve is exhausted the body starts burning fat. The best plan would be to gradually take the work out from 15 to 20 minutes to optimize fat burning. However, as with most things, consistency is the most important habit to create.
High Tech Help
There a plethora of apps geared specifically for truckers building a workout. Cleo Hardy, from Atlanta, created an app called Iron Trucker Fitness and it includes a data base of exercises drivers can do using their tractor-trailer. This same app also has an exercise log to help track progress and keeping ourselves accountable is crucial to maintaining routine. The Active trucker is another popular app worth checking out. The Active Trucker program is a driver-specific exercise program that features 15-minute exercises that drivers can do each day to help them get in better shape. The program is divided into two units: Active Trucker Phase 1 and Active Trucker Phase 2. Each of the workouts are 15 minutes or less. Rolling Strong is another app geared toward truckers. It accesses your health database on the road to find those important clinic locations, health check stations, and coaching sessions.
Truck Stop Support
In addition to apps there is additional support for drivers. Pilot Flying J truck stops offer a wellness program and 600 travel center gyms. Travel America has locations with free exercise rooms, outdoor fitness stations and walking trails. Regular truck stops without special equipment can still be utilized for an effective work out. Cardio can be done in place by jogging, dancing or jumping rope. The biggest obstacle is getting past the perception of others. Starting with even five minutes will help overcome feeling on display, by passers may notice but most will respect the dedication. Work out tools like weights, resistance bands and mats just make the work out even more official looking.
The truth is the information on fitness is endless and we know what we should be doing, but are we? Start with an easy goal of just 15 minutes of movement every day for 21 days (they say that is how long it takes to develop a habit) and start to slightly increase your time. Our health is a lifetime commitment so results will take time, but the benefits begin with the first day.
Staying healthy is a challenge for everyone, but especially truck drivers. According to a survey by the National Institute of Occupational Safety and Health (NIOSH), over two-thirds of America’s truck drivers (67%) are obese, with 17% classifying as morbidly obese (a BMI of 40 or greater). Researchers have associated sedentary behavior with approximately 35 chronic diseases and conditions, The Wall Street Journal reported in 2015. Many of these issues are linked to obesity. Sitting for hours every day contributes heavily to these issues making eating healthy even more important. Changing to healthier habits is a process and even small changes to our overall diet will help combat those more serious health issues.
The biggest downfall for drivers is eating at truck stops however there has been some effort made to provide healthier options. The three companies listed below are not the only ones, but they have made the most changes:
Truck Stops
Love’s Travel Stops & Country Stores provides fresh fruit at its 500-plus stores. Love’s offers a fresh salad option as well as protein-packed .to-go items. They are neatly labeled with a Fresh to Go label.
TA Stations also have a line of healthy items labels Stay Fit.
Flying J has a tree symbol on their healthier items.
Even if the healthier items are not clearly labeled there are still better options. Every healthier choice made really does impact overall health. Packing our meals every day gives us total control over what we eat, but it isn’t always an option. When you do have eat on the road here are some best practices:
Breakfast
Hard Boiled Eggs -these are a fantastic option. Low in calories, low in fat, high in protein eggs are easy to make ahead of time at home or grab on the go.
Oatmeal is nutrient rich and can lower the risk of heart disease and aid in weight loss. Many truck stops are paired up with McDonalds and they offer oatmeal with fruit topping. This is a fantastic alternative to the other fast food breakfast options.
Yogurt with Granola-Yogurt can be a great source of calcium and B-12 but can also be a source of sugar. Pairing a plain yogurt with a little bit of granola and fresh fruit keep this choice healthy.
Lunch and Dinner
Tuna Pouches- Every pouch packs in the protein and omega-3 fatty acids. The fatty acids can reduce depression and heart disease. The pouches are easy to transport making them a perfect lunch choice. If you’re not ready to have a breadless sandwich you can always use a low-calorie wrap.
Salad-this one seems like a “no-brainer” but not all salads hold the same value. The lighter in color the lettuce is, the less nutrients there are. Many salads have high calorie count dressings and more cheese than vegetables. Look for salads with dark green leafy lettuce or spinach and add some extra veggies.
Restaurants can pose a challenge when it comes to healthy choices. Making even subtle changes can improve overall health, most restaurants will swap out fries with veggies if asked. This is also an opportunity to think about portion sizes, try cutting a sandwich or burger in half and save the rest for a snack later.
Snacks
Fruits and veggies – They are another one to look at more carefully. Packaged fruits and vegetables tend to come with sugar filled sauces or dressings that add additional calories. Even with the extra calories they are still a better choice.
Nuts- This high protein snack is a healthy choice in moderation. Nuts are high in nutrients but can also be high in fat and sodium. Choosing salt-free pre-portioned nuts help you reap the benefits without the downfalls.
Sunflower or Pumpkin Seeds- These do not have the fat factor but can fall into the same trap as nuts with the salt. There are many flavored options that omit the sodium. Sunflower seeds have vitamin E and pumpkin seeds help improve insulin regulation which can lower the risk of diabetes.
Beef or varied meat jerky- Just like all salad is not the same, neither are all jerkies. Some are filled with sugar and preservatives, but there are multiple brands now made with all-natural ingredients.
Beverages
Water is not only the best choice when it comes to calories, it also helps reduce hunger. Adding a little fruit to your water gives it a little flavor and adds extra nutrients.
Most beverages found in truck stops are not the best choices but focusing on what to have vs what not to have really makes change more sustainable.
Your health is worth the dedication to making healthier choices. If a slightly better option is made every day, every meal, the results will speak for themselves! Eating right is only part of the equation, our next feature will highlight the exercise aspect of fitness and the resources available on the road. Until then make the best choices you can and keep driving safely!
SAVANNAH | VALDOSTA | TIFTON
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5849 Production Way
Valdosta, Georgia 31604
(866) 726-2715
