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Quick Workouts for Truckers on the Road

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Being a trucker often means spending long hours on the road, which can take a toll on your health and fitness. However, maintaining an active lifestyle is crucial for your overall well-being. In this blog post, we’ll provide you with quick and effective workout plans and ideas specifically designed for truckers on the road. These workouts require minimal equipment, tight time commitments, and target different areas of the body. Let’s dive in and discover how you can stay fit and healthy while trucking.

Necessary Equipment for On-the-Road Workouts

To ensure you can perform effective workouts while on the road, it’s essential to have some basic equipment with you. Here are a few items that are compact and convenient to carry:

Resistance bands: Lightweight and versatile, resistance bands offer various levels of resistance and can be used for strength training exercises.

Jump rope: A jump rope is a fantastic cardio option that requires minimal space and provides an excellent full-body workout.

Yoga mat: A portable yoga mat adds comfort and stability to your floor exercises and stretching routines.

Dumbbells: Opt for adjustable dumbbells that allow you to change the weight as needed. They’re perfect for strength training exercises. If you keep these anywhere in your cab, make sure they are well-secured.

Time-Efficient Workouts for Truckers

As a trucker, time is often limited. Here are some quick workout routines you can fit into your busy schedule:

10-Minute Cardio Blast

  • Jump rope for 1 minute
  • Perform 10 push-ups
  • Do 10 squats
  • Complete 10 lunges on each leg

Repeat the circuit as many times as possible within 10 minutes.

Resistance Band Strength Routine

  • Perform 15 bicep curls with the resistance bands
  • Do 15 shoulder presses
  • Complete 15 tricep extensions
  • Perform 15 rows

Repeat the circuit for 2-3 sets

Targeting Different Areas of the Body

To ensure a well-rounded fitness routine, it’s important to target different areas of your body. Here are some exercises that focus on specific muscle groups:

Core Workout

  • Planks – Hold a plank position for 30 seconds to 1 minute, repeating for 3 sets
  • Bicycle Crunches – Perform 3 sets of 15 repetitions
  • Russian Twists – Complete 3 sets of 12-15 twists on each side

Leg and Glute Workout

  • Squats – Perform 3 sets of 12-15 squats
  • Lunges – Complete 3 sets of 10 lunges on each leg
  • Glute Bridge – Perform 3 sets of 12-15 bridges

Arm Workout

  • Push-ups – Perform 3 sets of 10-15 push-ups to strengthen your chest, triceps, and shoulders
  • Dumbbell Curls – Hold a dumbbell in each hand and perform 3 sets of 10-12 bicep curls
  • Tricep Dips – Utilize a sturdy surface like the edge of your truck or a bench. Perform 3 sets of 10-12 tricep dips to tone your triceps
  • Hammer Curls – Hold dumbbells with a neutral grip (palms facing each other) and perform 3 sets of 10-12 hammer curls to target your biceps and forearms

Back Workout

  • Superman Holds – Lie face down on your mat and simultaneously raise your arms, chest, and legs off the ground. Hold the position for 15-30 seconds, repeat for 3 sets.
  • Bent-Over Rows – Hold a dumbbell in each hand, hinge at the waist, and perform 3 sets of 10-12 bent-over rows to strengthen your upper back.
  • Lat Pulldowns – If you have access to a resistance band or a lat pulldown machine, perform 3 sets of 10-12 lat pulldowns to engage your lats and upper back muscles.

Staying fit and healthy on the road is possible with the right mindset and a commitment to incorporating quick workouts into your routine. By utilizing minimal equipment, making efficient use of your time, and targeting different areas of your body, you can maintain your fitness levels while trucking. Remember, even small steps towards fitness can yield significant results. So, embrace these workout plans and ideas, prioritize your well-being, and enjoy the benefits of a healthier lifestyle on the road!

Business

Diesel Price Drops 3.7¢ to $3.651 a Gallon

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News in Trucking

Summary:
The U.S. national average diesel price dropped by 3.7 cents to $3.651 per gallon, marking the seventh consecutive week of decline. Since mid-July, diesel prices have fallen by 21.4 cents. Year-over-year, the price is down by 82.4 cents, providing some relief to the trucking and logistics industries. The most significant drops occurred in the Rocky Mountain and West Coast less California subregions.

News for You

Diesel prices in the U.S. have continued to fall, with the national average dropping by 3.7 cents to $3.651 per gallon, according to the latest data from the Energy Information Administration (EIA). This marks the seventh week in a row that diesel prices have declined, with a total reduction of 21.4 cents since mid-July. Compared to this time last year, the price is down by 82.4 cents per gallon, offering some financial relief to the trucking and logistics industries that have been dealing with high fuel costs.

The biggest year-over-year decreases were seen in the Rocky Mountain region and the West Coast less California subregion, where prices fell by $1.05 and $1.08 per gallon, respectively.

Diesel prices fell across all ten regions tracked by the EIA, ranging from a decrease of 5 cents in New England to 1.3 cents in the West Coast less California subregion. Here’s a closer look at how prices changed in various regions:

  • East Coast (PADD 1): Prices fell by 3.2 cents to $3.725 per gallon. New England saw the steepest drop in this region, with a 5-cent decrease to $3.969 per gallon.
  • Midwest (PADD 2): This region recorded the largest decrease this week, with prices dropping by 4.7 cents to $3.627 per gallon.
  • Gulf Coast (PADD 3): Known for having the lowest diesel prices in the country, this region saw a decrease of 3.8 cents, bringing the price to $3.317 per gallon.
  • Rocky Mountain (PADD 4): Prices fell by 4.2 cents to $3.608 per gallon, maintaining relatively stable pricing compared to other regions.
  • West Coast (PADD 5): The average price dropped by 2.2 cents to $4.272 per gallon, with California experiencing a 3.2-cent decline, bringing the price to $4.707 per gallon.

The ongoing decline in diesel prices is due to various factors, including decreased demand, stable crude oil prices, and seasonal changes in fuel consumption. These trends have eased some of the financial pressure on trucking companies and other businesses that rely heavily on diesel fuel.

How This Affects You: Truck Drivers

For truck drivers and those in the trucking industry, the recent drop in diesel prices is welcome news. Lower fuel costs mean reduced expenses for operators, especially owner-operators and small trucking businesses that are heavily impacted by fuel prices. Over the past two years, high diesel costs have been a significant challenge, so this decline can help improve profitability and reduce overall operating costs.

Additionally, the drop in diesel prices can make it more affordable for companies to maintain their fleets and could lead to lower transportation costs for goods. This might also positively impact the broader economy by helping to keep the cost of goods down, which is beneficial for consumers and businesses alike.

As a truck driver, staying updated on fuel price trends can help you plan your routes and fueling stops to maximize your savings. While fuel prices can be unpredictable, the current downward trend provides a bit of breathing room for the industry.

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#DieselPrices #TruckingIndustry #FuelCosts #DieselDrop #FuelEconomy #TruckingNews #Logistics #FuelRelief #EnergyInformationAdministration #TruckDrivers

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Education

NFI partners with OJT program

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NFI Industries has partnered with Will County’s On-The-Job Training (OJT) program to bring new drivers into the trucking industry. This partnership helps train individuals, especially those recently certified with a CDL, by offering a nine-week training course and financial support through federal grants. The program aims to improve job opportunities and has shown success in attracting and retaining drivers, including women through NFI’s SheDrives initiative.

News You Need

NFI Industries, a leading logistics company in North America, has teamed up with the On-The-Job Training (OJT) program in Will County, Illinois, to help recruit and train new truck drivers. Founded in 1932 by the Brown family, NFI is known for supporting its employees with various programs that promote work-life balance, financial planning, and overall well-being.

The OJT program offers reimbursements to local employers in Will County who aim to boost productivity, stay competitive, and create more job opportunities for the community. NFI uses this program to connect with individuals who have recently completed CDL (Commercial Driver’s License) training. Jen C., NFI’s driver recruiting program manager, explained that this partnership allows new drivers to gain experience through a nine-week training course at NFI, even if they have no prior experience.

By partnering with OJT, NFI not only finds new drivers but also benefits financially, as the program covers 50% of the training wages for the nine-week period. Candidates are carefully vetted by state and local agencies before being recommended to NFI, which helps ensure that the drivers are a good fit for the company. The retention rates for drivers coming through this program are higher compared to other student drivers.

Pamela R., who manages special projects for the Workforce Services Division of Will County, highlighted that the program is supported by a federal grant through the Workforce Innovation and Opportunity Act. This grant helps unemployed or underemployed individuals, whether they need to go back to school for training or find a job. For NFI, this means getting drivers who may need extra training, with the OJT program reimbursing the trainer’s wages during this period.

Pamela refers to the OJT as a “career scholarship” since it helps cover the costs of obtaining a CDL license. She explained that around 80% of participants in the OJT program aim to earn their CDL and drive for a living. The partnership with NFI has been highly successful, and participants appreciate the financial assistance in obtaining their CDL.

Additionally, NFI has launched the SheDrives program, which focuses on increasing female representation and support in the trucking industry. This initiative aims to change the perception of trucking as a male-dominated field and create more opportunities for women. The OJT program has seen an increase in female participants, with retention rates for women in the program reaching 100%.

Jen and Pamela both agree that the OJT program benefits NFI and the local community and hope that the partnership will continue to grow.

How This Affects You: Truck Drivers

If you are a truck driver or considering a career in trucking, NFI’s partnership with the OJT program could be a great opportunity. This collaboration offers new drivers, especially those fresh out of CDL training, a pathway to gain real-world experience with a reputable company. Through the nine-week training program, you can start your career without the need for prior experience, and you’ll receive support and guidance to help you succeed.

For women in trucking, the SheDrives initiative provides additional support and aims to make the industry more inclusive. This could be an excellent opportunity if you’re looking for a supportive work environment that values diversity and encourages women to excel in the field.

Overall, the partnership between NFI and the OJT program helps new drivers get started with financial support, quality training, and a higher chance of long-term success in the trucking industry.

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#TruckDrivers #OJTProgram #CDLTraining #NFIIndustries #Logistics #WorkforceDevelopment #CareerOpportunities #SheDrives #TruckingIndustry #FemaleTruckers #JobTraining #FederalGrants #EmploymentSupport

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DOT Compliance

NACFE and RMI Launch Run on Less – Messy Middle

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The North America Council for Freight Efficiency (NACFE) and RMI have introduced their newest program, Run on Less – Messy Middle, aimed at enhancing sustainability measures in the heavy-duty trucking industry. This initiative specifically addresses the long-haul return-to-base and over-the-road operations, which, while constituting only 9% of total trucking activity, are responsible for an alarming 48% of emissions from heavy-duty vehicles, as detailed in a report by the National Renewable Energy Laboratory (NREL).

This latest chapter of the Run on Less series focuses on identifying and showcasing viable methods for decarbonizing this niche within the trucking sector. “Each Run has tried to mirror market issues,” says Mike Roeth, executive director at NACFE. “This Run is no different. We are calling it Run on Less – Messy Middle because today’s fleet managers have a variety of options when it comes to what will power their vehicles. While other market segments have proven to be a good fit for battery electric vehicles, we are still looking for the best solutions for the long-haul segment of the industry now and in the future.”

As the fifth event in the Run on Less initiative, which began in 2017 highlighting diesel truck fuel efficiency, this event shifts focus to Class 8 trucks with a gross vehicle weight over 33,001 pounds, whether in sleeper or day cab configurations. Approximately ten fleets will participate, experimenting with various technologies that include battery electric, hydrogen fuel cells, renewable natural gas, bio-diesel, and hybrid systems, along with energy efficiency enhancements tailored to each fuel type.

Roeth underscores the significance of this initiative, stating, “There is a great deal of work being done in the long-haul segment of the market to decarbonize it. This upcoming Run will give us the opportunity to showcase the realities of that market to help fleets make more informed decisions now and in the future about which powertrain options make the most sense for their Class 8 long-haul routes.”

The event is set for September 2025 and will feature NACFE’s pre-Run Bootcamp series, with metrics and dashboards available on the Run on Less website. Throughout the event, NACFE intends to share results and updates via social media platforms alongside blogs and videos, culminating in a detailed report due for publication in early 2026. “We are excited to begin vetting fleets to participate in the Run and to sign on sponsors to help underwrite the cost of the Run,” Roeth added. “All of us at NACFE and RMI are excited to be working on the fifth freight efficiency demonstration in the Run on Less series and look forward to bringing some clarity to the Messy Middle of long-haul trucking.”

 

Source: The Trucker

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