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Showing posts with label healthy living. Show all posts
Showing posts with label healthy living. Show all posts

Monday, November 14, 2016

5 Ways to Survive Truck Driving School

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Every year, tons of hopeful truckers enroll in schools and programs to get their CDL's. As with any training program, the work is tough, and you get out of it what you put in. But how can you make sure you survive the whole process? Let’s run through this!

Start Early


So once you’ve been accepted and enrolled into a program, you need to hit the ground running. Find out what books and training materials you need as soon as possible, and start reviewing.

Review everything. It’ll be tough, but you will understand more of what you’re learning later. Learn the definitions of words, or at least familiarize yourself with them.

Also, look into some online communities and learn what you can from there. Whether that’s lingo, or survival tips, you can find plenty in forums, social media, and blogs!

Study Hard


Oh, nobody wants to hear it. You need to study hard. Yeah, you’re going to spend a lot of time learning all this in your classes, but you’re gonna have to put in a ton of time and study hard.

Think about it, not everybody passes their CDL right away. You want to become a trucker, so you’re going to need to get through your training and learn as much as possible.

You don’t want to be a rookie trucker forever, do you? Or worse, a CDL dropout?

Start Sleeping Well


This is a tough one. You might not know this, but sleep is crucial for success, health, and happiness. While you might imagine a gruff, short-tempered trucker as the standard cut of the cloth, that isn’t actually the case.

But plenty of truckers out there have sleep problems from the lifestyle. Of course, this leads to risks. Without sleep, you can find yourself with a grumpy disposition, impaired immunity system, and unable to concentrate.

That’s why you need at least eight hours of sleep, which is even more important once you’re a truck driver. So start doing everything you can to improve your sleep schedule!

Start Being Healthy


When you’re learning the ins and outs of your CDL, you should also spend some of your time off implementing healthy habits that will stick with you in the cab.

Start with your fitness by creating a good workout routine that will stick with you. Learn how to use your environment and your own body, or find mobile fitness tools and routines you can take with you.

We’ve given you fitness advice before, but we’re also big proponents of healthy eating. Ask any trucker about food on the road, and you’ll find out that truck stops are full of convenience foods — not health food.

Now, we’re not saying you need to eat kale chips every day (they’re good, I swear!), but you should do what you can to eat plenty of fresh veggies, whole grains, and lean proteins. Your diet will affect your disposition as much as sleep and fitness, so start eating right!

Of course, there are other problem areas for truckers — like perpetual back injuries from sitting all day, for example. You will need to watch your health as a trucker, bottom line.

Plan Ahead


Our first bit of advice is to start setting personal goals beyond getting your CDL. All things considered, you will put in the hard work and it’ll pay off with a CDL, and hopefully a trucking job!

But then you will have to decide what kind of job you want to have, where you want to be based out of, and all sorts of other considerations.

While you’re still in school, figure out what you like about driving a truck, learn about company drivers as compared to owner operators, and connect with other students.

No matter what you do, getting your CDL is hard work. With all the hard work you put in, you’ll be a truck driver before you know it. Once you’re a trucker, we’ll be ready to help you e-file Form 2290 right here at ExpressTruckTax!


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Tuesday, April 26, 2016

5 Diet Tips for the Sedentary Trucker

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Now, we know not every trucker is OTR. But there are many members of our Trucking Nation who spend more time in their rig than they do anywhere else.

Hey, it’s a living! But now more than ever we know there are some health concerns with a sedentary lifestyle.

As for truckers? We know the human body faces additional stress from extended periods of sitting, but we also know those goods aren’t gonna deliver themselves!

There’s a dilemma, obviously. So we’ve gathered some healthy tips to help with your health concerns as a sedentary trucker.

Make a Plan


Like all good ventures, begin by planning out the route you’ll take.

Maybe you just eat too many carbs, and you need to cut them out. That’s a start! Just make sure you have a plan for the carb-withdrawal cravings, or you’ll end up at a truck stop binge eating potato chips!

Focus on your heavy hitters first, like the “empty” calories that don’t help you.

Calories Matter


Now, both men and women have a lot to contend with when it comes to calories. But how they intake calories differ, according to experts.

Typically, meal plans for women aim for about 1,800 calories per day (ages 19-50). According to the USDA, this could contain up to 2.5 cups of vegetables, 1.5 cups of fruits, 6 ounces of grain, and 5 ounces of high-protein foods like meats.

For men, a 2,400 calorie plan is encouraged. This would include 3 cups of vegetables, 2 cups of fruits, 8 ounces of grains, and 6.5 ounces of your high-proteins.

Now combating the sedentary life isn’t about losing weight, but if you master your calories you’ll see a definite decrease in pounds.

Fitness Helps


For a greater caloric deficit, become one of those fitness truckers!





We kid, we kid. Seriously, though, if you increase your burned calories, the deficit you create every day will contribute to your overall health.

It’s recommended that you get at least 30 minutes per day of exercise, which isn’t outlandish. We know most truckers are extremely busy, but it’s worth a shot. If you drive a flatbed, you probably get over 30 minutes of exercise per day.

Proteins are Everything


Basically, adult women need to eat about 46 grams of protein, and 56 grams of protein for men.

While carbs are an easy snack (I’m looking at you, bag of chips), there are plenty of protein alternatives you should seek out.

Instead of reaching for those chips, snack on some unsalted, roasted nuts!

Eat Unprocessed Foods


Speaking of chips, stay away from processed foods! I mean, we know you don’t have a ton of options on the road, but you can make some gains just by choosing wisely.

We know you might not be able to cook a full meal in your cab, but you can aim for more whole grains, fruits, and vegetables instead of processed snacks.

Also, just eat more salads. The vegetable kind!

At the end of the day, your bodily health is as important to your career as your truck’s maintenance. Don’t let it pass you by!

And don’t forget, the IFTA deadline is fast approaching. Generating your fuel tax report with ExpressTruckTax and ExpressIFTA is as easy as ever.

What are your tips to combat the sedentary lifestyle?

Suggested Blog: 3 Mouth-Watering Recipes That Won't Break the Bank


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Wednesday, April 20, 2016

Will These 5 Technologies Help or Hurt Truckers?

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You hear it all the time, technology will kill the trucking industry.

We know that robo-truckers are supposed to show up with their drone-powered rigs and shut down the whole transportation field.

Until the Terminator has as much intuition as a veteran trucker, we’re not gonna lose sleep over it.

But what new technologies are being developed to help truckers?

From heartbeats to healthy sleep, we’re looking at 5 new and helpful technologies headed your way.

Seats That Monitor You


You spend most of your day planted in the seat of your truck—it’s the perfect way to monitor everything from your heart health to your alertness.

With increased monitoring, companies are hoping to create more awareness and prevent dangerous heart attacks from taking down truckers.

The seat could even alert a driver to pull over and await an ambulance's arrival!

A Steering Wheel and Gearshift That Feel You


With your hands strapped across the wheel, you know you’re in control of your rig. But are you in control of your health?

With biometric telemetry built directly into the hands-on parts of the truck, it will be easy to track health stats with your steering wheel or gearshift.

Imagine the possibilities when it comes to monitoring health this way—in every vehicle, drivers can be alerted if they’re above the drinking limit, if their diabetes is affecting their blood sugar, or if their blood pressure is dangerously high.

Your Mobile Tech Will Help


As phones continue to improve in speed and quality, we are going to see more mobile health advancements.

Mobile technology doesn’t just mean smartphones either! Smartwatches, fitness bands, and mobile monitoring devices will continue to improve and diversify into health and wellness.


Cameras Watching out for You


Nothing is more helpful in an accident than a good dash cam. But dash cams may just be the start. Mitsubishi is developing technology that will analyze truck movement, the driver’s expression, and heart rate to monitor fatigue and general health conditions.

Cameras are a touchy subject, though, because nobody wants their privacy invaded. Especially truckers—so this will be a growing technology to watch.

Improved Sleep with Better Devices


Sleeping makes the difference between a slow motion driver and lightning fast trucker! We’ve given out sleep advice before, but advice isn’t going to help you if you have sleep apnea.

Advancements in CPAP machines will not only increase their portability, but they can also record the quality, duration, and patterns of sleep. That would open the door to better predictions for drowsy driving.

As far as technologies that will help you, we only know so much of what the future will bring. What we know now is that the HVUT e-filing from ExpressTruckTax is technology that works for you now!

Do you think cameras will help your health? What about biometric seats? Let us know on Facebook!


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Wednesday, April 6, 2016

Ready for April? 3 Important Moves to Make RIGHT NOW!

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Alright Trucking Nation, April is here! And that means a few things for us in the transportation industry.

What’s going on in April? Well, your personal taxes and fuel taxes are both due. And there’s a chance for you to work on your health!

Extend Your Taxes

First up, your personal taxes are due April 18th. Normally they would be due April 15th, but the weekend buys you some time! And you can get even more time with a Personal Tax Extension Form 4868.

Let’s face it, filing your taxes isn’t fun. But do you know every deduction a trucker can file? There are a lot, so don’t sit on this! And yeah, finding some more deductions doesn’t make it fun. But it makes filing a little bit easier, don’t you think?

Whether you’re filing by yourself or you have someone filing for you, you can get an extension for an additional 6 months to file Form 1040, 1040A, 1040-EZ, 1040NR, 1040NR-EZ, 1040-PR, or 1040-SS.

Let's Get Ready for IFTA!

Alright, we know you don’t want to hear all this tax stuff. If you’re anything like me, it just gives you anxiety. But that’s why we try to make things easier.

How easy? Well, the same login credentials you use for your ExpressTruckTax account works for ExpressIFTA. So you can generate your fuel tax report with the same ease of use that you expect for your 2290s.

How else can you get ready? Instead of waiting until the last moment, take this next week to gather all of your fuel records and trip sheets.

If you’re not running around like a chicken with your head cut off, IFTA is pretty easy, really.

And if you want to make your next round of IFTA even easier, pick up an app like TruckLogics. With this handy cloud-based trucking management software, you can generate and send invoices, create profit & loss reports, and use ProMiles for one-click trip sheets.

Now Is the Time to Get Healthy

Okay, you were supposed to get healthy at the new year. But you didn’t!

If your diet fell apart three weeks into the new year, let April be the month you get healthy!

How? Well, eat better. Change your diet to focus on whole grains, whole veggies, and lean meats and proteins. Yeah, that doesn’t sound as great as a bucket of hot wings, but you need to make some changes.

After you get your diet in check, find time to exercise! We know you can! No excuses. In fact, we’ve told you how to turn your trucking environment into a portable gym. So don’t let that stop you.

Besides, you want that beach bod, don’t you? Ha!

So use April as your time to shine with your personal taxes, fuel taxes, and physical well being. If you have any questions about e-filing your fuel taxes, give the support experts a call at 704.234.6005 or an email at Support@ExpressTruckTax.com.

Are YOU ready for April?



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Tuesday, March 22, 2016

4 Legs and 18 Wheels: Truckers With Pets

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We’re always talking about trucker health, but we’ve missed one key factor that can help your well being.

Get a pet! Cat or dog, doesn’t matter—having a furry friend in your cab can have major benefits.

Okay, we know that truck cabs are a tight fit, but with so many different pet breeds and temperaments, there has to be something that can fit your lifestyle.

Whatever pet you choose, just make sure they don’t take the wheel!



The Benefits of Pets

Why a pet? Well, studies have illuminated this for us. One study found a reduction in minor health problems after the subjects acquired a cat or a dog. On top of that, dog owners get considerably more exercise thanks to the constant need for walks.

Now, we’re not saying not having a dog or a cat will hurt you—we’re just saying there are some benefits. Plus, you won’t be lonely anymore if your four legged friend is chilling out with you every day.

For example, numerous studies have found that just owning or petting a dog can lower your blood pressure.

Well how should you get a dog? We’re big proponents of adopting from shelters and pet rescues around here, since it’s usually more affordable and you’re saving a life!

Tips for a Happy & Healthy Co-Pilot

What’s next? Make sure you pet proof your rig! While your new pet is getting accustomed to the rig, block access to your clutch and brakes. You can lighten up once they are familiar with your truck.

Make sure your pets can’t hide under seats or in other dangerous areas.

Keep your medicine, food, and trash secure and away from a curious pet. Both cats and dogs can dig their way into some trash, so keep an eye out for it.

Make sure you have adequate water, food, and medicine (if necessary) for your pets. Dogs are pretty good about not using the bathroom where they sleep, so keep an eye out for clues they need to go.

Safety First for Your Pets

Also, pets living in trucks will get used to certain noises—like rumbling engines and horns—so make sure you keep them leashed while outside. The last thing you want is a truckstop funeral for your dog!

Finally, never leave your pet unattended in a rig, especially in extreme weather conditions! If you do have to in an emergency, make sure it’s only for a few minutes and that the truck is at a decent, comfortable temperature.

Until your dog learns how to e-file your HVUT 2290s, we know you’ll need us around. We’re here to answer any of your questions about e-filing, VIN corrections, and 2290 amendments.

Our dedicated customer support team can be reached by live chat on our website, by phone at 704.234.6005, and by email at support@ExpressTruckTax.com. We look forward to hearing from you!

Do you keep a cat or a dog with you in the cab? Let us know about your fuzzy co-driver in the comments!


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Wednesday, March 2, 2016

Quick Tips to Reduce Trucker Stress

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When you’re on the road, things can get pretty stressful. You’ve got crazed four-wheelers darting around your rig, dispatchers asking you to bend some rules, and some upcoming tax forms you’ve been avoiding. You can’t get rid of all those stressful factors, but you can find creative outlets to help you reduce how they affect you.

Stress happens for different reasons, and there are an assortment of ways to combat it. Here are a few tips we suggest.

Reduce Stressful Paperwork

Want to ditch the stress of tax filing? Well, just e-file your HVUT 2290s with ExpressTruckTax! We’re known as the easiest way to e-file your heavy vehicle use taxes, and we pride ourselves on our helpful customer support team. Best of all, after filing with us you will get your Stamped Schedule 1 within minutes! That way you can get back on the road.

Eat. Sleep. Lift.

Alright, alright. You’re tired of us hammering this point home. But we’re gonna stick with it, because your health is important! In short, you need to sleep more, eat better, and exercise regularly.

Does it sound like we’re constantly telling you to sleep more? Well, we are! Sleep recharges your body and helps you sort things out in your life. When you get more sleep, you’re going to be a more alert, safer driver. Your moods will also be more positive as a whole. And we’re not saying you’re eating unhealthy, but most truckers have a reputation for eating some bad foods. The solution? Avoid fast food and junk food and eat healthy foods! And of course, find time to exercise. You can store away weights or use your resources.


Stay on Time with Reminders

Tired of deadlines looming over your head? With RigMinders, you simply download the free app and let it run its course. As deadlines approach, RigMinders will remind you so that you don’t fall behind and get smacked with late penalties. The last thing you want is to pay a late fine, right?


Reduce Stress with a Hobby

You’re all over the country, seeing more of the United States than most people ever will. If you’re looking for a good hobby to help you relieve stress, try photography! Come on, you come across all those open skies and lonely roads—perfect for a camera lens. Not much of the visual artist type? Perhaps you could bring a guitar and try your hand at a good old fashion traveling song.

You already know how to stay entertained with your phone, tablet, and laptop computer. But not many truckers know that using these tools for stress relief is another great option! By using these same gadgets, you can connect to loved ones back home, run truck management software like TruckLogics, maintain a truck driving YouTube channel, or even educate yourself with free online courses.

And if you ever get stressed filing, reach out to our dedicated, bilingual support team! We’re available by phone at 704.234.6005, email at support@expresstrucktax.com, and by live chat on our website!

How do you reduce stress while on the road? Let us know in the comments, or on Facebook!


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Monday, February 15, 2016

The Dangers of Sleep Deprivation

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Sleep is important. Yeah, you’ve heard it a billion times before. And from a safety standpoint, it’s a matter of life and death. Wait, what? Well, if you’re an OTR trucker, a decrease in sleep can lead to an increase in fatal trucking accidents. Add that to the health issues, and you have the perfect storm to bring a trucker down.

Does it take you more than 30 minutes to fall asleep? Do you wake several times during long sleep periods? Do you take frequent naps? Are you always tired? You probably have a sleep disorder. Now, you might think you’re indestructible, but let’s talk about how this affects you and what you can do.

18 Wheels of Safety

There are plenty of reasons why auto accidents happen – but we’re here to focus on sleep deprivation as a factor. Drowsy driving increases accidents and near misses for any driver on the road. The difference between you and a four-wheeler is you’re an 80,000 pound missile on wheels when you lose control. When you’re drowsy, your reaction time is slowed down, and you will rationalize bad decisions that endanger you and other truckers.

Most accidents occur during the hours of midnight to 2 a.m., 4 a.m. to 6 a.m., and 2 p.m. to 4 p.m. How does this impact trucking? Well, this factor is huge for commercial drivers – especially long-haul drivers – because at least 15% of all heavy truck crashes involve driver fatigue.

Health on the Highway

We’ve talked about health and fitness many times, but sleep is just as important. When you lose sleep, your body’s defenses are weakened. This increases your risk for infections, high blood pressure, and diabetes. When you’re sleep deprived, your appetite increases, leading to overeating and obesity.

What’s the Best Way to Sleep?

How you approach sleep matters, so take extra precautions for your health. Use curtains, truck shades, or an eye mask to block out light. Cover noise with a fan or a white noise machine. Make sure your cab or bedroom is a comfortable, cool temperature. And make sure you have a comfy mattress, pillow, and bedding. Make sure you’re parked in a quiet, but safe area.

While you might be tempted to hydrate before bed, avoiding liquids will keep you from having to get up in the middle of the night. Keep your distance from stimulants like caffeine and nicotine. Avoid heavy and spicy foods, and stop eating 2-3 hours before bed. Don’t forget, exposure to blue light from electronics will trick your brain into thinking you’re awake.

What Should I Do Now?

Well, if you notice any of the symptoms of sleep apnea or insomnia, contact a doctor. Make sure you’re firm with family, friends, and dispatchers about your sleep issues, when you’ll be sleeping, and that you want to avoid interruptions.

Your health and safety are vital to your job, so don’t let sleep deprivation get the best of you! You have enough to worry about with wintery roads, 2290s, and IFTA deadlines! And If you need any help on your truck tax filings, contact us by phone or email.

How do you prepare for sleep when you’re on the road? Let us know in the comments and on Facebook!


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Friday, February 12, 2016

Love on the Long Haul

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There’s a special bond between a driver and their rig – one which takes constant maintenance and consideration. It’s almost like a long term relationship for some OTR drivers out there! But don’t worry, Trucking Nation, we’re not here to judge.

But let’s examine the other relationship in your life. Whether it’s a spouse or a long time partner, having someone back home can make the road warrior life a lot easier. But it can also complicate things. Constant absence can be hard on a relationship and a family. What’s a trucker to do?

How can you make your relationship work?

Communication is the Key

In order to have a successful relationship, it takes constant work. But it doesn’t have to be exhausting. With the level of technology we have today, communicating with your significant other is pretty easy. You still need to follow the rules of the road, but being able to call and text your spouse lets them know they’re on your mind. And similar to watching your favorite movies on the road, a good WiFi setup can help you feel close by letting you video chat with someone back home.

Set Goals for the Future

Why do you haul? If you’ve stuck around with it for a while, you know you can make a solid living from it. But what are you building towards? A great way to keep your relationship moving is to set goals with your better half for the future. That can be anything from saving up for the house you’ve always wanted, to starting a college fund for your young ones, or even for a once in a lifetime dream vacation. Goals will also make you feel accomplished and appreciate each other.

Hit the Road Together

Now, we know this option isn’t for every couple out there – but team driving does work for some. You’ll hear some drivers praise spouse team driving, and some hate it more than they hate dispatchers. So what are some of the benefits? Well, first off, you drive together and make more money as a team. Also, you won’t be as lonely with your partner with you. And finally, sharing a cab with a romantic partner instead of a business partner erases some issues normal team drivers face.

But you can also find yourself with less time, if one of you sleeps while the other drives. And you have to make sure both of you love driving and spending time together, or else you could end up resenting each other. This option isn’t for every couple, and we understand that, but it is still something to consider!

Take Care of Yourself

When you’re happy and healthy, you’ll find this reflected in your relationships. I mean, there’s nothing better than being on home time and spending quality time with your loved one. So

stay healthy by creating a fitness routine, eating healthy, managing your stress, and taking care of your body!

Fallen in Love with a New Truck?

Okay, so maybe you’re happy being single and just watching out for yourself. That’s fine! And hey, if you just got a new truck and THAT’S the love of your life, you need to take care of your heavy vehicle use tax, then! But you already paid your HVUT? Remember this, when you buy a rig from another owner who already paid their HVUT fees, you're covered until after the month of sale. From the first day of the following month, it’s up to you, the new owner, to pay the HVUT 2290 from the first day of that month to the end of the tax year.

Basically, the seller gets credited for the taxes they paid before they sold you the vehicle, and then you owe the difference. And if you have questions about filing that 2290, call us at 704.234.6005, email us, or hit us up with a live chat from our website!



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Wednesday, January 27, 2016

Fitness Tips for Truckers

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You hear it all the time – trucking is an unhealthy career choice. Sure, staples like all-you-can-eat buffets, truck stop junk food, and long hours planted in a seat give the job a bad reputation. But let’s be real, the trucking life is what you make of it. And honestly, it’s up to us in Trucking Nation to turn the tide on OTR health.


Think about it, you take the time to care for your rig, deliver your loads on time, and file your HVUT and IFTA returns. In the same way, you need to care for your health. We’ve talked about yoga and healthy eating before, but we know some of you want the high intensity release of weight training and cardio to balance out all that sitting time.


Some truckers might go with a national gym chain membership, but that limits your access depending on your route and location. Have some downtime coming up? Look for hotels with fitness centers and you can get in a nice, solid workout before hitting the road again. For Owner-Operators on the long haul with a sleeper cab, you can prepare for a fitness routine by bringing your own equipment and knowing some fitness routines.

Store Small Equipment in Your Truck


We know it’s a tight fit in plenty of cabs, but there are some compact and portable fitness options for your OTR lifestyle.
  • Weights: Keep some smaller weights in your cab. You don’t want to add a ton to your tare weight, but a couple of dumbbells for strength training inside your cab is a great start.
  • Resistance: Resistance bands are a great alternative for hauling weights. With different tension levels, you can knock out a killer workout without taking up much space in the cab.
  • Jump Rope: Hey, if Rocky Balboa could jump rope and look cool, so can you! If you’re already storing resistance bands or bungee cords, toss a jump rope into the mix. Plus, it’s a really effective way to burn the calories of an 8-minute mile without running one.
  • Cycling: We’ve even heard of some truckers storing bikes behind their cabs, which is a great way to stay fit while on the road. Plus, you can get around on a bicycle without having to drive the rig anywhere.

Train Anywhere With Bodyweight and Cardio


While storing equipment works for some, there are several alternatives to hauling a portable gym with you. If you are looking for a high intensity routine geared towards building muscle, consider body weight training. By using your own weight as your resistance, you can get a great workout anywhere for free!
  • Bodyweight Squats: Need an intense bodybuilding without an entire gym? Try bodyweight squats! With your legs and thighs inactive throughout the day, squats are a great way to increase muscles and keep your body active.
  • Push-ups: Everybody knows the push-up. You might even hate the push-up, but you can’t deny the effectiveness. Push-ups work your arms, chest, and shoulders. If you’re looking for a key workout, find space to knock out some push-ups. 
  • Burpees: For an exhausting, yet satisfying burn, try burpees. With a burpee, you get both strength training and aerobics. You’ll feel the burn mostly in your quadriceps, but you’ll also feel it in your chest, calves, and hamstrings. 
  • Cardio: Of course, keeping your heart rate and body active after a long haul is important for the trucking lifestyle. With a solid cardio routine, you’ll improve your heart and overall health. We already mentioned cycling, but there are plenty of body-only cardio workouts that will help you out between hauls. 

Use Your Resources

If you don’t have any equipment on hand, you can still start a fitness routine. Take advantage of your resources until you get the proper gear for your routine. 
  • Repurpose: For weight training, try using milk and water jugs as weights. Just keep the containers empty until you get to a stop, then fill them with water. They’re also a great way to stay hydrated after a workout!
  • Straps: If you’re interested in resistance training, repurpose bungee cords or flatbed tarp straps as resistance bands. 
  • Loading: For some truckers, just loading and unloading can give a great workout. I mean, if you’re lifting boxes day in and day out, it makes sense. Just make sure to follow proper lifting techniques, so you don’t injure your back in the process.

At the end of the day, your health is in your hands. Watching what you eat and implementing an exercise routine will make the difference between a long healthy career or future health complications.

And when you’re keeping up with your rig’s tax forms, ExpressTruckTax will be here to assist you with any HVUT matters. Reach us by phone at 704.234.6005, email at support@expresstrucktax.com, or live chat via our website.




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