Happy Wednesday!

We’re back with our third installment of “Power-Up!” It’s time to get up, move around, and recharge with some healthy snack options! Even if it’s just a few minutes at the fuel station or on your morning break, small improvements can re-invigorate your day. And, if you want to one-up the challenge, ask a fellow employee owner to join you! (Can be in-person or over the phone).

#1: Stretches

Triceps – Place one arm over your head and reach for the middle of your back. Take the other arm and grab the elbow of the arm you’re stretching and pull that back towards your body. Hold for 30 seconds. Switch arms and repeat.

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Neck Stretch – Reach your arm over your head and grab near the ear. From there, pull your head towards your shoulder while keeping good posture. You will feel a good stretch down your whole neck and trap area. Hold for 30 seconds. Repeat on the other side.

#2: Exercise!

Planks – one of the best exercises for truck drivers who are just getting started with their workout routine. Planks build stability and core strength while adding muscle to your abs and lower back. Most planks are done in sets of one minute or more, but it’s also fun to time yourself to see how long you can go.

To do a proper plank, position yourself on the ground face down. Then, prop yourself up so your body rests on the forearms and toes. Hold this position as long as you can. Very soon, you’ll start to feel pressure in your abs, and you will want to dip your lower back into the ground. BUT – make sure to keep your back rigid as you perform the exercise, or you will injure yourself over time.

This article from VeryWellFit explores the benefits of planks, how to avoid injuring yourself, and more variations for advanced users: How to Do a Plank: Techniques, Benefits, Variations (verywellfit.com)

#3: Healthy Snacks

Snacking isn’t necessarily unhealthy – the trick is, finding the right snacks to power your day! Try to consume 200-300 calories max for each snack. You might try:

• Handful of almonds and a cheese stick
• Organic Sweet potato chips
• Low-fat cottage cheese with fresh fruit
• Greek Yogurt

Do you have an idea to share? Let us know in the comments or send it to wellness@nussbaum.com!