This episode features two conversations:

The first is with Butch Bailey, truck driver and creator of the Strong Driver Fitness Seat Strap, which helps truck drivers "get fit while they sit". Be sure to follow him on Instagram at @strong.driver. You can also visit his website, www.strongdriver.com

The second is from a voice Trucking For Millennials listeners may be familiar with; Hope Zvara with Mother Trucker Yoga. In this conversation we discuss a recent report from Blue Cross Blue Shield that examined the health conditions impacting millennials most.

You can view the report here. 

We hope this episode encourages and empowers you to take the next step to a healthier lifestyle over the road! 

Never miss an episode by subscribing to the Trucking for Millennials podcast on these platforms:

Robin Thomas:
Hey y'all. This is Robin Thomas, the relationship manager at PDQ America. I just wanted to say thank you for listening to trucking for millennials and wish you and your family a Happy Thanksgiving. Enjoy the show.

Michael Clements:
Welcome to trucking for millennials where we engage with the future freight happening now. My name is Michael Clements.

Aaron Dunn:
And I'm Aaron Dunn, and we're here to help trucking and logistics professionals stay up to date and ahead of the curve, as our industry evolves.

Michael Clements:
We're connecting with every step of the supply chain as part of our mission to increase transparency and provide world class freight solutions.

Aaron Dunn:
Hey, thanks for listening to trucking for millennials. This is Aaron. Got a great show for you today on the topic of, health and fitness. Strong body, strong mind. This is a two-parter episode, not two episodes. But, there's two parts to this podcast. Part one you're going to hear from Butch Bailey. We met him at the great American trucking show. Butch Bailey is a truck driver and creator of the Strong Driver Fitness strap.

Aaron Dunn:
It is an exercise apparatus that straps to the seat of your truck. He's a truck driver, and we get into his story in this conversation about how it came to be and what have you, but essentially it's like he says, "It is a way for you to get fit, while you sit." Pretty awesome. So, strong body there, and then we're going to switch to a conversation that I had with Hope.

Aaron Dunn:
If you've been following the podcast for a little while, you have met Hope through our past conversation, encourage you to check out that episode. But, I also asked her while we were recording that episode, I asked her about mental health because that is the top one, two and three aspects of a study that was recently done by Blue Cross Blue shield.

Aaron Dunn:
Millennials, specifically young people specifically, are impacted the most by mental health more so than physical health. And so I wanted to get her perspective on that as somebody who is a holistically healthy person and so, or at least you know, strives to be, it's certainly somebody we can all model a healthy lifestyle after.

Aaron Dunn:
So, this is a two part episode in one. Strong driver, body and mind. I hope you enjoy this episode and follow these two experts, not only in their field, but also in this industry, the trucking industry. You can go to strong driver.com and mothertruckeryoga.com to find out more about them. And as always, follow us on social at PDQ America. We'll keep you up to date with a fresh perspective on the industry today. Enjoy the episode.

Aaron Dunn:
All right. Okay, so it's the second day of the great American trucking show and I had the privilege of sitting across from Raymond Bailey from Strong Driver, AKA Butch Bailey.

Butch Bailey:
Right, right.

Aaron Dunn:
So, tell me about yourself. Just introduce yourself.

Butch Bailey:
Okay.

Aaron Dunn:
To people who may not have heard of you before.

Butch Bailey:
Well, let me just talk to you directly.

Aaron Dunn:
Yeah, yeah, yeah.

Butch Bailey:
And get it out to the drivers as well. You know, so I want to... excuse me. My name is Raymond Bailey, Butcher's, my nickname. I'm a truck driver. I've been driving for, geez, more than 30 years, long time. Basically what I'll do now is I've got this product, it's called a Strong Driver Fitness seat strap and it's a strap that straps to the seat of the truck, kind of turns your seat into a gym.

Butch Bailey:
What I was doing is, I noticed being a truck driver out on the road, with limited space in the cab and trying to find a way to overcome the fatigue I was having a lot. What I found was that my heart rate was kind of slowing down when I rode a set for more than two hours and then I wasn't getting good circulation through my body. And that circulation is very important for us to get the oxygen back to our brain.

Butch Bailey:
See if you've ever been to a gym, going to a gym, you, you'll find out, you get real pumped up cause you're working out and all of a sudden you're just alive and awake. Well, when you're sitting for hours and that heart rate slows down and you don't have that oxygen coming back to your brain to that blood circulation, it starts to cause a lot of problems or health wise for truck drivers. And I wanted to eliminate that especially the fatigue. That was one of my biggest fears. Have you ever seen the movie over the top was the Sylvester Stallone? It's an older movie.

Aaron Dunn:
I haven't and it's the third time I've heard about this show and I'm going to go home and find it.

Butch Bailey:
Yeah, you have to. That's an old school show. So check it out. He's an arm wrestler slash truck driver and what he did is he had a weight set up in his tractor to where he had one cable hooked up to the weight system and he'd work out his right arm to do, to build up the strength in that right arm for his arm wrestling competitions.

Butch Bailey:
And driving down the highway one time, I had to take, man, there's got to be something more I can do besides this listen to the radio. I would love to read a book, but that's impossible. You know, going down the highway and reading a book, you can't do that.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
And so I got to thinking about Sylvester Stallone in that movie, and I was, that would be great for me when I'm right at the loading docks, I can always work out, while I'm waiting to get loaded or unloaded or I'm on my 32 hour break.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
I can work out. And so I did that. I created this whole system. We have weights in the back behind my seat with pulleys that work. It was great for being an owner operator at the time, but then I sold my tractor and after I sold my truck, it wasn't feasible to go back as a company driver and start carrying a heavy, bulky equipment around with me and a drill a in the trucks. PDQ wouldn't want that very well for one.

Aaron Dunn:
Sure, yeah.

Butch Bailey:
Right? So, I had to come up with a concept, and start playing around with the resistance bands and basically that's what the fitness seat strap is. It's a strap with resistance bands. It comes with two 20 pound to 30 pound resistance bands. Lightweight, and the carrying bag weighs just a little bit more than a pound, about 1.8 pounds.

Aaron Dunn:
Right. Easy to throw in any bag, for sure.

Butch Bailey:
It's lightweight, portable, and it's very effective way of working out because the strap goes to two 20 pound resistance bands and two 30 pound resistance bands. You can clip it to the seatbelt bracket of the truck. So, you can do bicep curls, while you're sitting there waiting. You can do arm extensions, you can actually do crunches to work on your core as well.

Butch Bailey:
And the way I like to put it out there is, Get Fit While You Sit. You attach it to the seat of your truck, you turn your seat into a little mini gym. It's not an all in one tool for fitness because, there're multiple things you need to be doing, proper diet, not just in exercise but, as a tool that drivers can use to get a little pump before they start their trip. Get that heart rate up, right? Get it going. And you'll be surprised after you got your heart rate going, you start feeling well, you can get more miles in and everybody knows if the wheels aren't turning, you're not earning.

Aaron Dunn:
Love it.

Butch Bailey:
Right?

Aaron Dunn:
Right.

Butch Bailey:
So, you want to get more miles in, keep that heart rate up, reduce fatigue instead of pulling over, walking around the truck all the time, trying to stay awake. All drivers drive at night at some point in their career, right?

Aaron Dunn:
Yeah.

Butch Bailey:
And that's one of the hardest, roughest times for truck drivers to get... for fatigue start to set in.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
Out on the road. So, having a little tool that will help keep you awake besides just rolling down the window or playing your music real loud. This is a natural way, a natural way other than energy drinks. Get your own heart rate up. It's exercise.

Aaron Dunn:
Yeah. Yeah. And I mean, I know I work out a little bit. I try to work out two or three times a week just for that reason. And there's nothing more... it's kind of an... you wouldn't think so, but there's nothing more energizing than a good workout because it gives your brain a flood of dopamine or something like that.

Butch Bailey:
Absolutely, absolutely.

Aaron Dunn:
And then all of a sudden you're energized. Even with a little bit of that exercise and that I guess it's the heart rate that goes up and then you get a little bit more adrenaline and you can focus so much better.

Butch Bailey:
Well, sure. I mean, there are so many problems that truck drivers are facing nowadays and then you've got the federal motor carrier safety regulations on our back with our medical cards and stuff like that. So, you need to have some kind of tool and there's not many tools out there specifically for truck drivers.

Aaron Dunn:
Right.

Butch Bailey:
It's hard to get a truck into the fitness centers or even find a fitness center.

Aaron Dunn:
Right.

Butch Bailey:
They don't go... you're coming in and other fitness centers and trying to get out there and work out and-

Aaron Dunn:
Yeah.

Butch Bailey:
And well-

Aaron Dunn:
And it's not convenient to lug a bunch of weights around either.

Speaker 6:
That's what I'm saying. This is lightweight and portable.

Aaron Dunn:
Yeah.

Speaker 6:
This is a little bag. You throw it in the truck and if you slip seat, I drive a day cab now and so I'm very limited with the cab space.

Aaron Dunn:
Yeah.

Butch Bailey:
And I'm never in the same truck. Man, I can have this hooked up, with less than a minute. And then all it takes is little five minute warm up.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
Pumping them arms. You start feeling a little bit tired, get a little pump going.

Aaron Dunn:
Yeah.

Butch Bailey:
We all want to feel as strong, right? Use it or lose it. You don't work out, man. You got to start. You're going to pay the piper eventually.

Aaron Dunn:
Exactly. Exactly. So did you ever think that you'd be... What do you call yourself? Would you say you're an inventor?

Butch Bailey:
No.

Aaron Dunn:
I mean, you're kind of an inventor, right?

Butch Bailey:
Well, they would call me an entrepreneur, right.

Aaron Dunn:
Entrepreneur, yeah.

Butch Bailey:
Because, I'm trying to put it out there. But, basically when I created the fitness seat strap, I created it because I was looking for me. I had never intended to bring a product to market.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
I didn't care about everybody else's health. Honestly.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
It's about me.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
Me only. I wanted a way to, I can work out in a truck at my convenience.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
Something that was lightweight, portable, and that tailored to me.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
And it was wasn't until I was working out at one of the warehouses while it's being loaded that I had a driver come up and beat on my door and say, "Hey man, that's pretty cool. Where'd you get that out? I want to get me one." I'm like, dude, you can't get it anywhere. I hadn't made it specifically for me, it's custom made, the handles or the resistance bands are specially designed to accommodate having the door shut.

Aaron Dunn:
Yeah.

Butch Bailey:
So I still do bicep curls with it and not be banging around. I used to carry dumbbells, maybe you can work out your right arm, but you can't work out your left arm without beating up the door with it, right?

Aaron Dunn:
Right.

Butch Bailey:
So, I made it for me and when the driver started beating on my door and say, "Hey, that was cool and all." Well it kind of... a light bulb goes off in your head and you're like, maybe I should kind of test the waters this and see if this is something other drivers should be interested in. And, I had been really floored by the results I've gotten. Drivers just love the product. It's unique.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
One of a kind, it's nothing like it out there. It's not only a patent for truck seats, but also wheelchairs and office seats. I've helped people who are in wheelchairs, get their strength up so they can get in and out of the wheelchair and into the bed or-

Aaron Dunn:
Yeah.

Butch Bailey:
What had you do. So, it's a unique product, but it's a natural way, like I was telling you earlier, rather than energy drinks to where you can just get your heart pumping, make your arms swell up a little bit, now you're not going to look like Arnold Schwarzenegger doing this.

Aaron Dunn:
Maybe they will, though.

Butch Bailey:
Well, it might encourage a lot of people to get started in fitness in general.

Aaron Dunn:
Exactly. It's an easy way to get started.

Butch Bailey:
Right? So, you can use something like this and just get started and then from there you can start adding more weights and carry it around. Or maybe you want to start walking a little bit further. Stop parking so close to the truck stop.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
Park over the back row and start walking more.

Aaron Dunn:
Yeah. Sorry. Yeah, getting the cardio in.

Butch Bailey:
Yeah.

Aaron Dunn:
A question just came to mind. Sorry, I want to ask you this. I think this is an important piece of a trucker's toolkit to help stay fit. But, I'm curious on, what are other ways that you stay fit on the road? Maybe it's eating, how do you eat healthy on the road when you know you're going to truck stops, which might have some hot dogs or whatever. What are some other things that you would encourage drivers to do, to compliment the tool that you've developed for them?

Butch Bailey:
Right, right. Well, for me, I'm pretty fortunate because I do a regional run, but it's just out and right back.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
And it's dropping hook

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
Gravy money. I run from from Fort Worth, Texas over to Prescott, Arkansas, swapped with the driver coming out of Memphis. And I just basically turn around and come back to the yard, you know.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
So, I'm always packing leftovers from my wife that she'll make. She's a great cook and she knows how to cook a healthy meal.

Aaron Dunn:
All right.

Butch Bailey:
Okay, she's-

Aaron Dunn:
What kind of stuff? I'm curious.

Butch Bailey:
Bakes, she bakes her vegetables. She bakes her chicken. Just different stuff. Just the other day she made an awesome lentil soup, bean soup that had some kind of... just a great meal, you know. I'm not a cook. She wants me to cook, but if I cook she don't want to eat it. She'll feed it to the dogs. That says I'm not a good cook, but she's great. So, eating her food, that kind of helps me out and have somebody to kind of push you. Plus she's an RN, a nurse.

Aaron Dunn:
Oh, wow. Yeah.

Butch Bailey:
And so she understands the aspect of the diabetes that we're up against as truck drivers and other problems that we face. So, she's always pushing me to do better or things.

Aaron Dunn:
Mm-hmm.

Butch Bailey:
But, the most important things for over the road drivers or local drivers, even to you, try to pack more fruits, vegetables, it's common sense stuff, right? Which, a lot of people don't have common sense anymore. Right now it's just common or just good sense.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
It's not common, just to have good sense to have pick baked foods and vegetables, fruits, I don't know. Just getting out walking more. Just do your best and if you don't, don't go all gung ho into your workout products or your workout regiment. Start small and build up. Because, I believe that a lot of people get burned out by going gung ho into their fitness program. And then they're exhausted.

Butch Bailey:
You can just do a little five minute walk, it's a start. Start somewhere, it doesn't matter. Do one push-up if you can do one push-up. If you can't do a push-up, get on your knees and do a girly push-up, that's fine. Start with one, then beat it up to two and then eventually you get up to five and just slowly increase it.

Butch Bailey:
And anything you do, whether it's a two pound weight for dumbbell curls, right? There's multiple products out there that you can use besides just mine. I'm sure you've heard of mother trucker yoga.

Aaron Dunn:
Mm-hmm (affirmative).

Butch Bailey:
So, there's yoga out there. You can do yoga.

Aaron Dunn:
mm-hmm.

Butch Bailey:
I've tried to do that. Definitely stretching. Stretching is grateful to drivers. We need that.

Aaron Dunn:
Mm-hmm. Yeah, so anything that compliments the lifestyle and you can carry with you quite a bit.

Butch Bailey:
Right.

Aaron Dunn:
You know it's way easier to work out when it's kind of easier to form the habit. So when you have this thing strapped to your seat and we'll roll that seat over here in just a second.

Butch Bailey:
Yeah.

Aaron Dunn:
I mean it's right there waiting on you. Every time you jump in the truck.

Butch Bailey:
It's at your fingertips.

Aaron Dunn:
It's at your fingertips.

Butch Bailey:
There'es no excuse. There's no more of this- I'm going to put one in my car.

Butch Bailey:
There's no more of this, I don't have time. Man, if you got time to sit on your rump, you can get fit while you sit, with the fitness seat strap.

Aaron Dunn:
Awesome. Well, it's fantastic product. I appreciate you sharing it with us, man.

Butch Bailey:
Yeah, sure. Thanks for having me on the show.

Aaron Dunn:
Yeah, of course.

Butch Bailey:
And talking to you about it. I appreciate the time.

Aaron Dunn:
I hope you sell hundreds of them, thousands of them.

Butch Bailey:
Yeah, I hope so, too. Most important thing is, the drivers start getting a little bit exercise and be safe out on the road.

Aaron Dunn:
Awesome. Thanks man.

Butch Bailey:
Thank you. (silence).

Aaron Dunn:
It's something that I wanted to ask you about. And, part of this study that I'll link in the show notes if anybody's interested. It's Blue Cross Blue Shield, the health of millennials. It talked about the top conditions for younger people and I thought it was interesting. I just wanted to get your input on these things. So, I'll go through the top 10 I'll just list them off really quick but, we can maybe... you can lend your voice on three or four that stand out or what have you.

Hope:
Sure.

Aaron Dunn:
So, I just thought it was interesting because you know you had said in a previous podcast that there's an assumption that health is all about weight loss and that health is all about the physical body. We're talking about the physical body and movement and those things are very, very important.

Aaron Dunn:
But what stood out to me in this study is that, it's that six out of the 10 are behavioral health. So number one among millennials is major depression.

Hope:
Mm-hmm (affirmative).

Aaron Dunn:
And it's gone up since 2014. Number two, substance use disorder. Number three, alcohol use disorder. The top three, really don't have anything to do with the physical body in terms of, if you think about things like obesity or what have you. Then it goes four, hypertension, five, hyperactivity, six, psychotic conditions, seven, goes to Crohn's disease, eight, high cholesterol, nine, tobacco use disorder and then 10 type two diabetes.

Aaron Dunn:
I just wanted to get your perspective on the top threes. You touched on it just now and on your podcast, a Daily Dose of Hope, you're very hopeful. You wear your name well. So, I just wanted to get your input on this aspect of health and wellness for the young person or the truck driver.

Hope:
Yeah, absolutely. And I think we can kind of rope them together a little bit. I think first things first, you know you talking about this idea of behavior health and that's just, that behavioral health really is the baseline for what else will happen in our body. 99% of disease is stress-induced, it's stress-related. And you can argue with me about your stressful genetics and your special situation and whatever all you want, and I'm not going to discount it because there's always that percentage, okay?

Hope:
Yes, this is a factor, but the reality is, this ease, break up the word dis ease, is really what disease is. It's a dis ease within the body. So, we have to ask ourselves, how did this come about in the first place? Because I struggled with depression most of my life, and I had this really big desire to, tackle my depression without meds and so I've never been medicated.

Hope:
I wanted to feel everything I was supposed to feel and get through the crap, deal with it so, that I could come out on the other side. That was just something that was really important to me. But, I understand there's a time and place for everything so, please know I am not telling anybody to do anything on this episode, please know that. Always seek out medical professional advice before you make any changes to any medications that you're on. I just want to put that out there.

Hope:
But, for me that was important to me. That being said, depression, substance abuse, alcohol even high blood pressure. What do all of those things have in common? All of those things have in common, an internal state of distress. So, when we're depressed, it's usually because we're unhappy. It's usually because something has gone on in our life that we haven't dealt with.

Hope:
It's because we're not sleeping well. It's because we've isolated ourselves. A big problem with millennials is that we are more connected than ever, but yet we are more disconnected than ever. We are not really connected. It's an artificial connection.

Aaron Dunn:
Mm-hmm (affirmative).

Hope:
You watch... I have young kids but, you go out to social galleries and you see people texting each other while they're sitting at the same booth in the restaurant.

Aaron Dunn:
Right.

Hope:
It's like seriously, can you just not Snapchat each other? Your food, because you can see it right across the table. You don't need to do that. But, there's this artificial means of connection and as a result we lack the skills to connect. My husband was just telling me last night and he's like, "Oh, I'm a project manager for construction for a company now." And he's, "We literally got an application for another project manager and it was three lines written on a piece of paper as a resume." And it's, wow, we just don't know how to communicate anymore as a people. What is going on?

Aaron Dunn:
Mm.

Hope:
But, when we think about behavioral health, depression, substance abuse, why are we abusing these substances? I had an eating disorder, I had a drug and alcohol problem, I had a lot of issues growing up and they had nothing to do with that stuff. It had everything to do with the internal state that I was in. I was in turmoil, I was unhappy, I was scared, I was feeling alone.

Hope:
And, it's something truck driver deal a lot with, loneliness, being alone on the road over and over and over again. Facebook does a great job of connecting it, but it's still not a human connection. I was just in a truck's store with TA Cuts Row, for September for sugar appreciation month and truckers will walk by at the truck stop and you say, hi, you start talking to them. First thing I want to talk to you and then all you do is ask them, Hey, how long have you been driving?

Hope:
Or are you an owner operator? Or you ask them and then they open up and all they want to do is talk to you. When is the last time they had human connection? That human contact, someone shook their hand, someone gave them a hug. It's amazing what human contact can do on the brain. It instantaneously... research it, Google it people, this is not made up stuff. Instantaneously impacts serotonin and dopamine and endorphin levels in the brain. Which directly impact that need for the whole depression, that whole aspect. We need to boost those aspects of ourselves.

Aaron Dunn:
Mm-hmm (affirmative).

Hope:
Alcohol, we go into high blood pressure. You're stressed. Well, how? Why are you stressed? You need to start looking at these factors. Exercise, movement, play a big role in these things because when we don't have blood circulating, when we don't have good endorphins circulating, when we're not deep breathing, oxygenating our body, we're going to feel like crap.

Aaron Dunn:
Yeah.

Hope:
We're just going to feel crappy. And it's a vicious cycle. If I feel crappy, well now I don't like my life. Well, I don't like my life. Well, I hate my body. Well, I might as well just eat this big huge burrito then, because I myself and I'm not going to do anything about myself.

Hope:
And just it's a vicious cycle that continues over and over and over again. And one of the things I hear from truck drivers, young and old is, I'm too tired to get out and do that, or walk or move or whatever it is. But, here's the problem. You're tired because you're not bringing anything. You're not doing anything because you're fatigued and tired. But, if you get up and walk or do something, that will change almost instantaneously.

Aaron Dunn:
Yeah, it's out... it comes back to that one small change and the awareness that you spoke to just earlier.

Hope:
Exactly. So, this dis ease that you have in your body, this stress related challenges that you have, this isn't just about weight loss, people. This isn't about you losing weight because, I know plenty of people that are, I hate to use this term, skinny and they're still depressed. They're still unhappy. They still have all the problems that they had before.

Hope:
So, it's not about the weight. It's one factor in your health but, when we look at trying to become better human beings, we need to look at other things as well. We need to look at our mental state and you will get your emotional state. We need to look at how and what we're doing on a daily basis and how it is that we can start to impact our own lives and the lives of others because there is not a worse feeling in the world than feeling like your life doesn't matter.

Hope:
I lived that way for a really long time or I didn't feel like I was making a difference. I didn't feel like my life was worth anything. And you think for many drivers that loneliness and isolation, we start to feel like we're just a number, we don't matter. And that's that slippery slope. And so, I want you to know if you're listening to this, you are literally the lifeline of America. Like America would fall apart... what did they say? Three days without truck drivers.

Aaron Dunn:
Mm-hmm (affirmative)

Hope:
You are the heartbeat of this country, and it is an ungratifying job unfortunately. People don't appreciate truck drivers as much as they should, but, I want to let you know that you matter to me. And I want you to take better care of yourself because we need people like you out there because a special person, to pick a really special person to be a truck driver and you and I both know that.

Aaron Dunn:
Definitely, definitely. It's never a bad day to thank a trucker, that's for sure.

Hope:
No it's not. Nobody's billboard will be able to say, let's thank a trucker and thank a stranger and shake their hand. Well, let's change that to, thank a trucker and shake their hand.

Aaron Dunn:
For sure.

Hope:
Because many of them are vets, too. Many of them are vets, many of them have endured trauma. Many of them have had, had things happen to them and then they go on the road and they're isolated, so they've never really dealt with these things. Again, it has nothing to do with weight loss. It has nothing to do with what diet you have. It's, we need to start nurturing ourselves on a soul level.

Hope:
As cliche and corny as that might sound, but you getting quiet and still and believing and feeling whatever it is that you're feeling right now, will unlock so many avenues for yourself that you didn't think were a problem or you didn't realize was your potential. So, I just don't want to have anyone discount the power in meditation or breathing or walking or simple, easy movements.

Hope:
Just one pose, while you're laying in your sleeper, pull one knee into your chest and reach strong through the other heel. You feel your lower back loosen and when your lower back is no longer holding all that tightness, it's amazing how mentally then we interpret that and go, oh, I feel so much better now. All that from one pose. All from that one pose.

Aaron Dunn:
Yeah. Yeah. One small change. Hope, you're wonderful, wellspring of knowledge. I really appreciate you spending some time with us.

Katie:
Hello, this is Katie from PDQ America. I wanted to invite you to join our newsletter, The Transmitter. If you'd like to receive the latest trucking news, industry insights and other valuable information every week, visit, go.PDQamerica.com/podcast.