Wellness on Wheels: Hope Zvara's Tips for Healthy Trucking

Revolutionizing Trucking Health: Mother Trucker Yoga with Hope Zvara | Trucking Risk & Insurance Podcast

In this episode of the Trucking Risk and Insurance Podcast, Hope Zvara, CEO and founder of Mother Trucker Yoga, joins to discuss her wellness initiatives aimed at truck drivers. 

Hope introduces the Mother Trucker Yoga Lifestyle Jumpstart app, and talks about her wellness programming designed for trucking schools and companies. She shares how her programs focus on small, manageable changes to improve truck drivers' lifestyles, including tips on posture, exercise, and nutrition. 

Hope also reveals her recent accolade, the Howes Hall of Fame Industry Leader of the Year award for 2025, recognizing her contributions to the trucking industry. Tune in to hear how simple wellness strategies can make all the difference for long-haul drivers. 

Reach out to Hope:
www.mothertruckeryoga.com
Mother Trucker Yoga app: https://apps.apple.com/ca/app/mother-trucker-yoga/id1602591777
hope@mothertruckeryoga.com

Forbes Article: https://www.forbes.com/sites/julieloffredi/2025/02/25/mother-trucker-yoga-rolling-out-wellness-for-americas-truckers/

Howes Hall of Fame: https://howesproducts.com/blog/article/howes-welcomes-hope-zvara-into-the-howes-hall-of-fame

Mother Trucker Yoga Book: https://www.store.mothertruckeryoga.com/product/trucking-yoga-book/

Mother Trucker Yoga Website: https://www.mothertruckeryoga.com/

Pain Relief & Wellness Products for Truckers: https://www.store.mothertruckeryoga.com/product-category/pain-relief/

Road Relief Wellness Website: https://roadreliefwellness.com/ 


John Farquhar
National Risk Services Specialist, Transportation, Gallager GGB
https://www.ajg.com/ca/
M: 437-341-0932
John_Farquhar@ajg.com

Chris Harris
CEO, Safety Dawg Inc.
905 973 7056
Chris@SafetyDawg.com
https://safetydawg.com/



00:00 Introduction to Helping Truck Drivers
00:40 Meet Hope Avara: Founder of Mother Trucker Yoga
03:06 Hope's Journey and Achievements
05:43 Innovative Programs for Truck Drivers
12:20 Practical Tips for a Healthier Lifestyle
31:56 Conclusion and Final Thoughts

Keeping it Safety Dawg Simple!
#trucksafety #truckinsurance #truckpodcast

Do you need a "Truck Driver Safety Policy?" Get it today! https://safetydawg.com/policy

Transcript

0:32

How do you help truck drivers? We help truck drivers in a couple of different ways. We do have an app, the Mother Trucker yoga Lifestyle Jumpstart app. You can download it. We have lots of free stuff on that app as well. I do wellness programming for truck drivers. I was able to create a program for trucking schools. There are. Folks like yourself that have got programs, tools to help them get started in their career so that they can have a healthy lifestyle. Trying to help these drivers understand some basic lifestyle wellness, uh, techniques and strategies that just feel very easy to implement and kind of like things they can put in their back pocket, things they can do automatically. And we have Hope Avara on the show today. Who in the heck is Hope Mother trucker? Yoga. We gotta say that one carefully. Mother Trucker yoga's on the show today talking about health and wellness and I think you're gonna be surprised with this interview. Let's get on with it. Welcome to the Treking Risk and Insurance podcast. Hope. Welcome back to the Trucking Risk and Insurers Podcast. Johnny and I are hey, excited to have you back. Thank you guys both for inviting you back to the show. Always one of my highlight conversations whenever I get to talk with you both. Uh, lots of laughs so stay tuned. I, I thought maybe it was, 'cause when we get into doing yoga with you, you hear our creaking. That that too. That too. It's sound effects. You don't have to dub in, which is. Yeah, I tell ya the last conversation we had, and I'll put a sh a link in the show notes if I can put my hand up there, uh, for the last conversation. It was a lot of fun and we had quite a few laughs so hope before we get much further, can you please introduce yourself to our viewers. I would love that. Hello everybody. Uh, my name is Hope Avara and I am the CEO and founder of Mother Trucker Yoga. You heard that right? Say that slowly. But, uh, we help over the road truck drivers that are living a sedentary lifestyle and struggle with things like back pain, brain fog. Sleep issues. And when they walk into a truck stop, they don't know what to eat. That's healthy. And our angle and our focus is really small, simple changes. This isn't about big, elaborate programs. This isn't about eating keto or cooking on the truck or exercising and running five miles a day. Like if you do all that, that's cool, that's great. Uh, but really our focus is helping you improve 1% every day. At the end of the year, you're 365% further along than you were a year ago. Um, and we work with trucking companies. We work with CDL schools, uh, we do presentations and really educating the industry that there is a better way to merge healthy lifestyle and truck driving together. And I'm excited to be on the show. Hands well. First of all, you're very welcome for being on the show and we're excited to have you, but some other people I say, but I hate that word. It should be, and some other people have recognized what you are doing for the industry, right? Like you recently received the hows Hall of Fame award for 2025. What was that all about? Yeah. So, uh, back in fall of 24, um, you know what? Today's world and you get a lot of spam emo emails and you get a lot of spam calls. Well, this guy kept calling me and emailing me, you need to reach back out to him. And I'm like, what is this? And uh, finally I get a phone call and, uh, he's like, don't hang up. Because it sounded like it was a spam call and here it was Rich from how Hall of our hows products. So if you're familiar with all the fluids that can go in your truck, um, that's them. And they said, Hey, we've been following you for a while and uh, you are our, uh, person we chose for the hows Hall of Fame industry Leader of the Year for 2025. And, uh, I was like, what? I've never heard of this. And so I was the 12th inductee. They have 12 people now in their hall of Fame. They've been doing this for several years. And at the MidAmerica Truck Show, uh, just back in March, I received the award. It was absolutely fantastic. Uh, lots of interviews, lots of conversations, but really it was great to be recognized. For the work that I'm doing in the industry, you both know, and many of you listening, if you, uh, are grinding at, at this industry, which we all love, but it's definitely not for the faint of heart. Yeah. It's not easy. And so to be acknowledged at that level. Was just fantastic. And then we had an article come out in Forbes as well, um, on what I'm doing in the industry. So just that recognition means that I'm doing the right thing, I'm in the right lane, um, and helping people that really need help, um, and really creating a, uh, a new level of awareness in this industry for the long haul. And I'm just honored to be chosen. Cool. Congratulations. Really? That's a hell of an achievement to be recognized and it, it is saying, Hey, you are doing something that's worthwhile. And more people should be listening. Hence, yes, you're on the show with us. Mm-hmm. What people should be listening. Amen. Amen to that. So how do you help truck drivers? Yeah. Uh, we help truck drivers in a couple of different ways and so I've been in the industry now for about eight years and the way that I've been serving the industry has really evolved and I think that's one thing that's great about business is how you start isn't always how you end, uh, not ending at any point. But, um, what I mean by that is you need to learn how to ebb and. Flow with the changes in the industry, changes in people, changes in trends, um, and I really feel like we've kind of found where our niche is now in trucking. And so we do have an app, the Mother Trucker Yoga Lifestyle Jumpstart app. You can download it. We have lots of free stuff on that app as well. Um, and you can also join our membership. 7 99 a month. Great. Wonderful. Uh, but that's really actually not the primary way I serve truck drivers now. Um, we serve them in a couple of different ways. One, I do wellness programming for truck drivers. Uh, we actually have a health insurance offer now where we're bundling. Wellness with traditional healthcare. Uh, the cool thing is we can save trucking companies about 50% on their healthcare, which is pretty awesome. Wow. Wow. I know. So I've been working on that for about a year and a half now, and we're rolling that out, so that's really exciting. But the other way that I'm serving drivers, uh, about two or three years ago, maybe even a smidge more than that, um, I kind of had this moment where we're often serving our audience. At like midpoint, or even towards the end, at least as somebody in health and wellness with truck drivers, like I'm getting drivers that maybe are a year into driving, but a lot of the drivers I work with are 10 years in, 15 years in 20 years in, and I kept hearing back from them, why didn't anyone teach me this sooner? Why have I not heard about this before? Mm-hmm. And it really got me thinking like, what if there was a way to really educate drivers coming into the industry with this basic knowledge before they become a driver? And so I was able to create a program for trucking schools. Called the Driver Lifestyle, wellness, starting Out Healthy certification. Um, and we partnered with CVTA Commercial Vehicle Trucking Association, uh, to roll this out. We just did this, uh, about two weeks ago. We rolled it out at their annual conference. And, um, the exciting part about this is, this is not about teaching drivers about diabetes or high blood pressure, or you know, how to map out their BMI, all these things that like nobody cares about until. It happens 'cause it's not real. This is really about preventative lifestyle maintenance like you would maintenance your vehicle, maintenance your truck, how to have good posture in the driver's seat. How to walk more and, and do it more functionally where your core muscles are at and how to activate them. Um, basic stretches and exercises that take just a few minutes every day to keep your body mobile healthy, agile, and fit. And the great thing about this is it's a self-paced certification. So trucking schools don't have to take away from their extensive curriculum, but it adds that little stamp of approval onto that new driver. For the carrier that they end up going to saying, Hey, I'm now an asset, not a liability chief. Like, I understand what I need to do personally to take care of myself at a basic level so that hopefully I'm in it with you for the long haul. Because we all know that turnover is constant. But when I talk to drivers leaving the industry, they never say that they don't like truck driving. They never say that they, they don't like the actual industry themselves. What they're not okay with is how it's so hard on them, their lifestyle, their health, their physical wellbeing, and to me that's a hundred percent preventable with the right education and the right tools. And so I'm just really excited to be partnering with CBTA to roll this out to truck schools across the country to start changing that narrative before these drivers come into the industry. Wow. Cool. Oh, sorry. I thought you were gonna ask something, Jerry, judge. No, no, I, I just impressed by, by the, by the volume of information that is coming in there, you know, at the beginning stages of a driver's career, you know, there is no need to question it. Now. There are folks like yourself that have got programs, tools to help them get started in their career so that they can have a healthy lifestyle and not end up like crotchety old guys like. This guy and I Well, and you know, the interesting thing is too is, you know, it's, it's kind of like a young kid. If you teach your kid to brush their teeth when they're young, when they become an adult, they're like, well, why don't you brush your teeth every day? That's weird because that's all they know. And so trying to help these drivers understand some basic lifestyle wellness. Uh, techniques and strategies that just feel very easy to implement and kind of like things they can put in their back pocket, things they can do automatically. Now, when they enter into the industry, that's normal. Speak for them. They don't know any different right. Versus coming in. Two or three years down the road, then they like have this idea or the stigma or this thought process about how they should be or it should be, or they're like, I don't need that. I drink 24 Mountain Dews a day, and I'm just fine. I'm like, you know what? In the future we know about that. Um, and so now we're trying to change that narrative. Before the industry kind of creates its imprint on them to really try to change a culture.'cause that's really what's going on here is if we don't check the culture of trucking and the health is one piece of it, we, we both know all three of us, there are a lot of other pieces that go into the culture of trucking. But the conversation has to start at incubation. And incubation is in the school. It's not five years in, 10 years in. That's why there's so many of the drivers that aren't catching on and aren't wanting this because they're just in the grind now. This is not, you have to break them out of that routine if rut, and that's hard for any of us truck driver or not. Mm-hmm. Yeah, and it's such an industry that it's easy to not. Follow healthy habits. Mm-hmm. It's, that's the easy way. And as you say, if you can educate them right at the very beginning so they adapt just a couple of healthy habits, then they won't be like me. I'm trying to adapt healthy habits now. Well, you choose. You have to choose, am I going to take care of my health on the front end preventative, or am I going to try to save my health on the backend? And uh, you know, that's really the choice we have to make. The hard part is, is when we can't see something yet it feels like pointless to choose it, right? Like, well, I don't have diabetes yet. I, I don't have back pain yet. I'm not 50 pounds overweight yet. And so it doesn't feel urgent to make those changes. But the hard part about that is, is once you're at that point, sometimes there's no going back. Sometimes you can't reverse the disease. Uh, sometimes you can't reverse the, the, the issue that you're dealing with, but it's twice as hard, maybe even 10 times as hard because now you have all these other things going on, on top of trying to drive a truck on top of trying to get a paycheck on top of trying to do all the other things that you're doing. And, and my whole suggestion to trucking schools, new drivers, the industry in general is. Let's just change a small part of that conversation. Let's just implement some small little strategies like I I, I, uh, creating the certification. It was interesting when I was talking to some people that were gonna be a part of this, um, in this kind of initiation of the certification, one of the big questions was, well, aren't you gonna teach about diabetes? Aren't you gonna teach about high blood pressure? Aren't you gonna teach about like, all these things? And I'm like. They're not ready yet for that information. They're not ready yet for all of these big things. How to calculate your blood pressure, how to check your blood sugar, like it's not real for them because that's not an issue they're dealing with yet. What they are dealing with is a good posture, back pain, uh, sleep, things. They might already be dealing with those things and they feel tangible. They feel doable and they don't feel like they're asking them to completely overhaul their lifestyle and, and what it is they're they're doing and how it is they're living right now. And, and you really do have to kind of. Feed people one bread piece, uh, at a time, one crumb at a time. Sometimes I call this the backdoor method. Uh, make it super easy and approachable, and then help them feel that this is something they can do and they kind of build their own momentum then to wanna start looking for additional sources, additional resources, additional tools, additional programs. Um, it doesn't have to be mother truck or yogas, but. They're gonna start to want to take better care of themselves because the foundation they've created is simple and easy and doable. And that's really the narrative when it comes to fitness and health that I've lived by for the last 20 plus years. Um, which is kind of different than a lot of other people. They love their programs, they love their eight week course. They love their die hard, eat this, not that, and. That's just not me. I, I believe in moderation. I believe in, uh, um, setting expectations that are achievable to build that momentum because for a lot of us, I mean, I, I, I wanna live a great life. I wanna enjoy all life has to offer. Um, and I think I can do that. By setting realistic expectations and understanding moderation and understanding me as a person, mentally, physically, emotionally, and I think those are missing pieces in the trucking space. When we talk about health and wellness, it's often fitness, it's often exercise, and that's one piece of a much more dynamic conversation. Yeah. Well, one of the, I think one of the problems that we've had in the trucking industry is that stereotypical, it's the lifestyle. You know, where you're giving us the ability to change the lifestyle. It's you're, you're giving us the ability to make the lifestyle what we want it to be. If I wanna be healthier, well then I can do it. Well, how do I do it? Well, there are things you can do. There are, you know, you don't have to have, like you say, that eight week program, but, you know, look at. Better eating habits just by simple things of, there's a lot of truck stops parked near Walmart's now. Well, why don't you go shop the produce aisle at the Walmart and pick up some snack food instead of grabbing it from the truck stop at the Dorito section. Absolutely. Well, even simple things like uh, get a better mattress drive, it will say, oh, I don't wanna pay the extra $200. Well, in about two months. Once you've been driving, you're gonna have so much back pain. You're gonna spend $2,000. And so there's these little things that you can do. Meditation at night. I'm talking like. Five minutes with the app or your headphones on, listening to some relaxing music and just deep breathing. No one's gonna see you. Don't worry. Mm-hmm. Like no one, one has to know you don't even have to tell people. You can still tell people it's lame and secretly do it in the back. Nobody cares. Um, so are you telling me I don't have to put on my Lululemon pants to do my meditation in the bunk anymore? But I like those Lululemon pants. They're comfortable. I mean, if you wanna, I'm not gonna hold you back. Okay. Um, but that's exactly right. The, the making it a point to say, I can't get to Walmart, or I can't get to the grocery store every day, but I can once a week, or I can once every other week. And there's this like stigma and this is outside of trucking even that people feel like, well, if I can't do it all the time, I might as well not do it at all. That is like such a backward half a SS way of going about health because if you eat the carrot or you eat the salad, it still does you good. If you go for a walk, it still counts. And so this mentality of either I'm gonna do it every single day perfectly no matter what, or I'm just gonna give up, you are the one suffering. You are the one that is losing out on improving your overall health and wellbeing. And, and once we can understand that at a basic level that like, okay, all I have, maybe I can't get to the grocery store. I walk into the truck stop. Um, today I'm gonna look for fresh food. Mm-hmm. Okay. I see an orange and an apple. Well that's not very exciting, but it's still an orange and an apple and that still counts. Or I'm gonna order from Arby's, or I'm gonna order from McDonald's, but I'm gonna get a burger with no bun and I'm not gonna get fries, or I'm gonna get a small fry today. Like all of these small choices add up to. More small, healthy choices. Mm-hmm. And there's this loop you can get in. When I make a good choice, I feel good about myself. When I feel good about myself, I make a good choice. When I make a feel good choice, I feel good about myself. And so we constantly now are building this momentum of what small, healthy choices that lead us to what more small, healthy choices. And that's really what it's all about. So, so we have opportunities. Um, not every trucker has this, but a lot of truck drivers have this opportunity that they're not taking advantage of. And it might be, I'm stuck at a receiver waiting to get unloaded and they're telling me it's gonna be three hours. Okay. Um, the facility I'm at is a large distribution warehouse and there's like on a hundred acres. Why not go for a little walk, you know? Um. Even if it's a half an hour or an hour, but instead of sitting in that chair, you know, or laying there eating a Popsicle, watching, you know, my video game or whatever, go for a walk. Mm-hmm. I agree. And, and I, I try to meet people where they're at. And so, okay. If you're, if you're thinking to yourself listening to this going like, oh yeah. Like, I don't wanna do that. Okay. Walk and talk. Talk to the person that you were gonna call, but walk while you do it. Mm-hmm. Or watch Instagram reels and go for a walk or say, Hey, I'm gonna do this 30 minute walk, and then I'm gonna come back and I'm gonna watch my Netflix show, or I'm gonna do whatever else. And so how is it that we can fit these things into our day versus that stigma saying of like, oh, I'm always so busy. I'm in the grind. I don't have time. I don't care who you are. You could be the president of the United States. Like I don't care who you are. You make time when you choose to find time. There is time when you decide that that is a priority for you to fit it into your day. And until you tell yourself that, you're never gonna find those opportunities. And, and most of the time, and I think we're all guilty of this, when we say, oh, I don't have any time. I don't have any time. I don't have any time. But then if there was a camera following you all day, the amount of times you're scrolling Facebook, the amount of time, you're just kinda like sitting around. The amount of times you're like just kinda walking aimlessly like, or just even for a driver, the amount of times you're just. Sitting there listening to garbage on the radio, why not pop on a meditation? Why not pop on a podcast? That's talking about driver health and wellness like this one? Like all of these things can help you change your mind, change your habits, change your lifestyle for the long haul, because at the end of the day, it's your health. It is your choice, but don't you wanna live the best version of yourself? I don't know about you guys, but I do. I, I always had this vision that one of the busiest people in the world has to be the president of the United States, and I don't wanna get into politics, but currently Trump is the president and he always finds time for golf. If is something that, you know, he makes time. Sure that mm-hmm. Bit of exercise, whether you cold golf and exercise or not. I load golf. Yeah. Yeah. Right. But well, okay, so let's look at that. Let's look at that. He's outside. Yeah, he's in the sun. He's breathing oxygen, he's walking, he's, you know, using his core.'cause golf takes a lot of core strength. He's twisting his spine. He's probably squatting down to get the ball, like he's moving his body. And so when people look at that and go, oh, it must be so nice. Well, would we look at that any different? If he was then. Outgoing for a walk in a garden every day, you know, or, or maybe if he was playing basketball instead. Um, and so I, I think that there's some stigma sometimes attached to the type of activity people choose, but if that's his mental destress. That's his physical movement where he's clear and calm and focused, and he sleeps better at night. I think that is absolutely great. And for a truck driver, you might not have access to a golf course, but you can get outside, you can squat, reach, bend, you can go for a walk, you can get vitamin D, which is gonna boost serotonin and dopamine and oxytocin basically help you feel good about yourself and good about life. Like I think the narrative there is. You gotta choose something and you have to choose to find the time. Otherwise, life will just pass you by. Well, one of the problems we have is you have so many hours that you can drive in a day, and drivers are quick to go, but I gotta drive. But at what cost do I have to drive? So, yes, I could drive 11 hours and I'm fricking exhausted, whereas maybe if I drove 10 and took that last hour for my mental wellness and maybe a little bit of physical exercise to go with it. Cool. And then, oh, tomorrow I've only got five hours to put in. I'm gonna have more time to myself. You know, you have to decide. Mm-hmm. Is it because I want all the money in the world, which isn't gonna help me in 20 years from now when I'm all crippled up and seized up because I didn't exercise or eat properly, versus take a little bit of time for yourself now. Absolutely. And so that that kind of pre-trip planning is more than just how do I get from point A to point B? Like when, when, when do I have to get there by? What's my deadline? What's traffic like, blah, blah, blah. We all know, we all know the deal with that, but it's also asking yourself just a simple question in the morning or the night before, when will I find time for myself? And, and this is a scary, a, a, a scary statement for some people because they immediately feel guilty. I. They feel like, oh, I could never do that. Because our culture has kind of trained us into thinking that like if we're not grinding, if we're not self-sacrificing, if we're not putting everything else first in the world, like then we're not good enough. Um, but what does that leave you burnt out? You know, completely just exhausted with lots of health issues and you never have the energy to go home and enjoy the people that you're doing this for in the first place. And so I love that that concept of just the night before, the morning of that pre-trip check really starts first with you checking in. Say, where can I add even just five to 15 minutes? Start small where you're gonna say, I'm just gonna close my eyes and sit in the driver's seat. Just breathe and just sit in silence, or I'm gonna get out and I'm just gonna walk to the edge of the property and back and just listen to the birds, or listen to the cars, drive by, or talk to my mom, or talk to my wife, or talk to my husband, or whoever it is. Someone that's positive, somebody that's gonna build you up. Not just dump more burden and stress on you so that when you get back in that driver's seat, you're like, all right, I can do this. You know, I, I, I feel like I can tackle the world and, and this is really where it has to start.'cause your dispatcher ain't gonna do it. Your boss ain't gonna do it. Your spouse ain't gonna do it, my friends. I hate to break it to you. You are the one that has to initiate it. And what I want people to hear is those little changes that you had mentioned, but if you do it on the phone, if you say, I'm gonna go for a 15 minute walk while you're talking to somebody, positive Oh. I'll bet you it's 20 minutes goes by like that. Mm-hmm. Go, oh my God, I did that for 30 minutes today. I didn't mean to. Oh yeah. And you're probably gonna get in a 30 minute time span, you'll probably have walked a mile. I mean, that's amazing. You're, you're gonna be getting 2,500 steps in, which is exactly what your body needs to help improve digestion. Elimination help with sleep. A lot of drivers. Complain about sleep issues for a number of reasons, but one of the things I like to pose to them all the time is sleep. And your body is kind of like a glass of water. So I have a teacup here and in the morning, let's get in there. There we go. In the morning, it's full. Okay? And the goal is through the day to empty the cup because at night it gets refilled. But the problem is if you're not emptying the cup during the day and then you go to sleep at night. There's nothing new to pour in. And so we're not deeply sleeping. We're not resting and renewing our body, our organs, our brain aren't refreshing themselves, and so we kind of wake up a little exhausted because our body didn't do what it needed to do because today we didn't do what we needed to do. And there's a difference between mental exhaustion and physical exhaustion and exhaustion, and maybe not the right word, like exertion. Drivers are mentally just like tapped out by the end of the day, but they're not physically tapped out. And so when you do stop for your break, when you are parked from the night, you know, before you get up in the morning, whatever the case may be, you have to physically exert yourself. Because your body has to kind of rest and recover at night. This is, this is how your body works. This is science. This isn't like a philosophy that somebody just like picked up one day. If you don't physically exert yourself, of course you're gonna be restless at night. Of course, your body is not gonna be well rested. Mentally you were tired, but physically you weren't. And so we have to kind of empty the cup on both ends. So my question to all of you listening is. Find that time where you can go and give it walk, squat, uh, you know, do a little yoga in your truck cab, whatever the case may be. If you don't check the box of physical exertion, physical movement. You are gonna have sleep issues, you're gonna have digestive issues, you're gonna have, uh, elimination issues, you're gonna have all of those other things because that physical exertion piece is a piece of the puzzle that's making all the other parts of your body work the way it's designed. So this is not a truck driving issue, my friends. This is you deciding to make time for your body to work optimally. Mm-hmm. Uh, and so this would be a lifestyle. Regardless of the occupation you have. Correct? Exactly. Exactly. Like we could be talking about plumbers right now. We could be talking about school teachers right now. Like whatever, whoever you pick the industry you pick, you pick the career, and oftentimes I. The same choice patterns are true. It just so happens with drivers, it's, it's a little bit more accelerated because you are locked behind the steering wheel. So if you are, if you're a plumber, you might be hunched over something for 2, 3, 4 hours and you might get up and go to the bathroom or walk to your toolbox or walked to your truck. It's probably minimal. Okay. It's probably maybe two or three times. But there the freedom is there. It's whether or not they choose it for a driver. The freedom is very dictated into pockets of time when you're not driving. However, for a driver, there are things that you can do from the driver's seat that are very safe for you to help reduce things like back pain, increase blood flow, help with circulation. Um, but you have to choose to want to do that. You have to choose to want to take that piece into your lifestyle. So when you get outta the truck, you don't feel like, okay, give me a second. Like, my body won't move. Like, I'm locked. I'm not locked and loaded, I'm just locked. Um, and if that's you, you might wanna think that maybe it's time you start to adjust your lifestyle just a little bit, like 1%, one degree, and add some of these things into your toolbox. You're gonna be blown away at how you feel. They need help in adjusting their lifestyle. They should reach out to Mother Trucker Yoga. Yes. See some and a good place to start. I got it right here. Um, we have a book, treking Yoga, simple Fitness for the Long Haul. Uh, the cool thing about this book is there's more than 60 exercises. In the book that drivers can just open up to and go, oh, I could do that. Um, we talk about posture in the driver's seat. We talk about core exercises, uh, walking the four essential movements everyone needs to do to age healthy truck driver or not. Um, this is really just a great user's guide for truck drivers or really anybody that wants to get moving. Again, that's living a little bit more of a sedentary lifestyle. Um, this. Has really just changed so many lives of drivers. Uh, Kim, one of my drivers reached out to me after buying this, and she's like, I had a double knee replacement. Like, it was hard to get in and out of the truck. Uh, I had really limited range of motion because of the things that you were teaching me. I don't have pain getting in and outta the truck anymore, like I'm walking more than ever. So the cool thing about a tool like this, or any tool if you commit to using it. And, and give me seven days, give me 30 days. You'll be blown away at how you feel because it's the commitment to that piece, that one component. And, and once you make that mindset shift, man, the sky's the limit. Awesome. What a great place to wrap up this interview. Yes. All of your contact info is in the show notes down below, so I would say to everybody, click on those. Reach out to hope. Hope Zeva from Mother Trucker Yoga and I did pronounce it clearly. Gotta be careful. I can get tongue tied, but another trucker yoga. Okay. Thanks so much for coming on the show, hope. Thank you guys so much. I appreciate all of you. Hope Avara, thank you so much for coming onto the Trucking Risk and Insurance podcast. Appreciate your time and for all of you listeners and subscribers out there, please share the content. Hope's got a valuable, very valuable message that she needs our help in getting out to the trucking community. Uh, thanks so much for joining us this week, Johnny, and I appreciate you. Thank you.