help me save my life please...

turtle18828

I'm 32 yrs old and i'm a truck driver, so i'm very limited on time, and resouces to do things like go to a gym. so instead i walk every morning b4 i head out for the day. I go home every 1-2 months at a time so is there anyone who can give me advise on other things i can do besides walking. but keep in mind i have very limited space and time. Any suggestions would be great thanks. I started weighing 246 and in one week i lost 5pds, im now at 241. i need all the help and support i can get. please help me save my life.:flowerforyou:

turtle18828

I'm 32 yrs old and i'm a truck driver, so i'm very limited on time, and resouces to do things like go to a gym. so instead i walk every morning b4 i head out for the day. I go home every 1-2 months at a time so is there anyone who can give me advise on other things i can do besides walking. but keep in mind i have very limited space and time. Any suggestions would be great thanks. I started weighing 246 and in one week i lost 5pds, im now at 241. i need all the help and support i can get. please help me save my life.:flowerforyou:

yoginimary

Welcome. There are plenty of exercises you can do without equipment. Research "desk exercises" and do them in the truck. Here are a few strength exercises without equipment:

http://www.realage.com/WorkoutCenter/fitness/fpEntry.aspx

There are plenty more out there.


Good luck to you.

turtle18828

thank you for the response. as soon as im done typing to you i'm headed straight for the website u sent. and thank you again. good luck and may god bless you.

bla115

Another helpful tip is to get some resistance bands for some strength training. I recently read an article that said that resistance bands are actually better than dumbells. You can get a set of these that will have different intesity of resistance so you can move up as you go along. They store easily and don't take up hardly any space. Hope this helps!!!!

icandoit

First of all, welcome. I used to work in a truck stop-first suggestion stay away from them as much as possible. I know that pilot and I think flying j has subway in there stops. Much better choice.
Have you seen that show-Trick my Trucker? If not, go online and check it out. They took truck drivers and showed them how to live healthy on the road. They had them doing push ups on the back of their rigs. They had them doing sprints in the parking lots, pull ups by hanging under their trucks. Parking far away to get in a few more steps. They also showed them healthy eating.
I know that it is hard being on the road and doing this. I met many people who lived on the road while working at the pilot. It is a rough life. But, instead of the Chicken Fried Steak, try the grilled chicken. When you have your thermos filled, don't add the sugar or the 1/2 and 1/2. NF milk or low fat milk is better. Sweet Tea-you drink it??-NO NO NO-regular tea with a splenda. I can't tell you how many times I would fill the sugars on the tables because of sweet tea.
Think positive and you can do this. Grad healthy snacks from the grocery store, not the convenience store. You are more likely to eat healthier that way. Post by your sleeper-a picture of yourself and your goals. Make sure you look at it everyday. Learn the key words when reading the menus and make the right choices. I will pull up the post that tells the key works for you. Fruit and veggies and water-yes
Chips and cookies and soda-NONONONONONONO.
Good luck to you and with your new lifestyle change. We are all here for you 24/7. Step by step and you can do this. Get creative on activities you can add in your day.
I will search right now on some ways that may help you.
Smile and believe and you will succeed.
Friendship,
Renee

kjllose

Nice to meet you, Turtle18828, your off to a good start with counting calories already, May I suggest some rubberized bands for any kind of resistance training. You could sit in the sleeper part of your truck and do your upper body workout while there. . Hope that helps a little.

icandoit

Here are some viedos on Trick my Trucker. Check them out
www.cmt.com/shows/dyn/trick-my-trucker/series.jhtml

BUNNYB

hey there!!!
Welcome to a great group :flowerforyou:
Walking is great, but can become a bit boring!! especially if your alone.
Are you changing your walking patterns? uphill, speed walking?? Thats always a great idea to change the routine if walking is your main focus! If running is not comfortable right now, try speed walking for 5-10mins, then slow it down for HALF that amount of time! then repeat!
as well, try walking a straight line of squats, or when on the road, do a set of squat-walks around the primeter of your truck! who cares how it looks!! lol
You can defiantly do strength training around your truck too, ie; push ups on the side of your truck, tricep dips from the back, etc.
Of course completely change your eating habits when driving, as your profession doesnt allow you to exercise inbetween meals! TONS OF WATER!!! ++ too!
Here are just a few ideas!!! Best wishes!

icandoit

The following exercises should be done twice a day, in sets of 10 repetitions to improve circulation and muscle strength.

Knee Scrunches (tightens stomach)
On a flat, firm surface, lie on your back. Keep knees bent.
Scrunch right knee towards chin and chest, placing hand on knee.
Push knee toward hand and hold resistance for 5-10 seconds.
Relax and repeat 10 times. Repeat exercise with opposite knee.
Leg Adductors (tightens inner thighs)

Sit in a chair, feet on the floor. Place an object, such as a basketball or soccer ball between knees.
Squeeze knees together and hold five seconds.
Relax and repeat 10 times.
Leg Internal Rotation (tightens hips)

Sit in chair, knees bent, facing a solid object, such as a door jam.
Place outside of foot against base of object, while keeping knee bent and thigh supported on chair throughout the exercise.
Push outside of foot into object as if attempting to rotate leg and hold for five seconds.
Relax and repeat 10 times. Repeat exercise on opposite side.
Leg External Rotation (tightens back and side of hip)

Sit in chair, knees bent, facing a solid object, such as a door jam.
Place inside of foot against base of object, while keeping knee bent and thigh supported on chair throughout the exercise.
Push inside of foot into object as if attempting to rotate leg and hold for five seconds.
Relax and repeat 10 times. Repeat exercise on opposite side.
Sitting Knee Bend (tightens back of thigh)

Sit in chair with knee bent resting heel on floor.
Dig heel into floor attempting to pull heel toward the chair.
Do not slide forward in chair or let heel slide.
Hold for five seconds.
Slowly relax and repeat for 10 repetitions. Repeat on opposite side
Straight Knee (tightens front of thigh)

Sit in chair in front of wall or solid object with shoe on.
Place toe of shoe against wall as if tapping toe.
Push against surface with foot attempting to straighten knee and hold for five seconds.
Slowly relax and repeat 10 times. Repeat on opposite side.
Foot Up (tightens front of lower leg)

Sit in chair with heel of foot resting on edge of chair with foot pointed straight out.
Place palm of hand on top of foot at the toes.
Try to lift foot up while pushing down with hand. Do not move ankle. Hold for five seconds.
Relax and repeat 10 times. Repeat on opposite side.
Foot Out (tightens outside of lower leg)

Sit in chair in with ankle crossed over knee. Keep ankle held at 90 degree angle.
Grasp outside (side facing floor) edge of foot with hand.
Push foot into hand while pulling up with hand so ankle does not move. Hold for five seconds.
Relax and repeat 10 times. Repeat on opposite side.
Foot In (tightens inside of lower leg)

Sit in chair in with ankle crossed over knee.
Place palm of hand on inside of foot, keep ankle at 90 degrees.
Push foot into hand while pushing down with hand so ankle does not move. Hold for five seconds.
Relax and repeat 10 times. Repeat on opposite side.
Curl Ups (tightens abdomen, hips and shoulders)

Lie on back on flat, firm surface with knees bent.
Bring knees toward chest and place both hands on both knees.
Push hands against knees while maintaining leg position and hold for five seconds.
Relax and repeat 10 times.
Double Leg Lifts (tightens abdomen)

Sit in chair in with buttocks near edge of seat.
Grasp both sides of seat with hands, lean back and lift feet off floor with knees bent towards chest.
Bring knees toward chest bending hips and knees.
Change directions taking legs out straight keeping feet off floor.
Relax and repeat 10 times. Repeat on opposite side.

turtle18828

thank you for ur advise. i never would have thought about the bands, that's a great ideal..... thank you so much. and good luck to u as well.

icandoit

First of all, welcome. I used to work in a truck stop-first suggestion stay away from them as much as possible. I know that pilot and I think flying j has subway in there stops. Much better choice.
Have you seen that show-Trick my Trucker? If not, go online and check it out. They took truck drivers and showed them how to live healthy on the road. They had them doing push ups on the back of their rigs. They had them doing sprints in the parking lots, pull ups by hanging under their trucks. Parking far away to get in a few more steps. They also showed them healthy eating.
I know that it is hard being on the road and doing this. I met many people who lived on the road while working at the pilot. It is a rough life. But, instead of the Chicken Fried Steak, try the grilled chicken. When you have your thermos filled, don't add the sugar or the 1/2 and 1/2. NF milk or low fat milk is better. Sweet Tea-you drink it??-NO NO NO-regular tea with a splenda. Add in lots of water into your day!!! I can't tell you how many times I would fill the sugars on the tables because of sweet tea.
Think positive and you can do this. Grad healthy snacks from the grocery store, not the convenience store. You are more likely to eat healthier that way. Post by your sleeper-a picture of yourself and your goals. Make sure you look at it everyday. Learn the key words when reading the menus and make the right choices. I will pull up the post that tells the key works for you. Fruit and veggies and water-yes
Chips and cookies and soda-NONONONONONONO.
Good luck to you and with your new lifestyle change. We are all here for you 24/7. Step by step and you can do this. Get creative on activities you can add in your day.
I will search right now on some ways that may help you.
Smile and believe and you will succeed.
Friendship,
Renee

turtle18828

Oh my i'm truely overwhemled by the respones here.... thank all of you for ur words of encouragemnet. and suggestions..... I know now i can do this. knowing i'm not alone, is such a comfort. I'm so touched i cant stop cryen....lolol...... THANK YOU ALL SO VERY MUCH........MAY GOD BLESS EVERY SINGLE ONE OF YOU.......