One Trucker Put the Wheels In Motion for a Cycling Program At His Job, And It’s Going Into High Gear

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truck driver cyclingTaavi Rutishauser has been a cyclist all his life. A driver and trainer for Quebec’s Canadian American Transportation (C.A.T.), Rutishauser takes his bike everywhere he goes. He rides with a folding bike that fits neatly between his seat and his dashboard.

In the winter, when his runs take him down to Laredo, Texas, he brings his mountain bike with him to ride with locals down there.

Rutishauser rides his bike in his downtime, whether he’s waiting on a restart or unwinding from the workday.

“I ride as often as I can,” he says.

A long history with cycling

As a teen, Rutishauser raced mountain bikes. From age 20 to 25, he worked as a bike messenger in Montreal, leaving the job to pursue a career in trucking.

“Trucking was a dream for me,” he says. “I like the traveling. I needed a job. And, I needed a change, so I jumped into trucking.”

Rutishauser has had a CDL trucking job for 16 years and has a million safe miles in the last 10 years. However, It didn’t take long for Rutishauser to gain weight after starting his CDL trucking job. After five years on the road, he was too soft around the middle for his own liking.

In 2007, Rutishauser started cycling again. Over time, Rutishauser has shed 80 pounds from cycling. Today, he’s more reinvigorated by the sport than ever, often riding between 50 and 100 miles a week.

Building a cycling community at his company

In 2015, Rutishauser approached C.A.T. about launching a cycling program for the 100 truck drivers who work out of the company’s main terminal. Managers loved the idea and set about implementing it.

Now the C.A.T. Health and Wellness Program, as it is called, allows C.A.T. truck drivers at the company’s main terminal to purchase folding bikes at Dumoulin Bicyclettes in Montreal at a discount. If a driver wants to finance the bike, C.A.T. finances up to $1,000 without interest. In addition, the company even pays for bike helmets for all drivers in the program.

And the initiative has been a huge success. Of the 100 drivers in the main terminal, 10 percent have bought bikes through the program.

Benefits of cycling

Since he got back into cycling in 2007, Rutishauser has dropped from 260 pounds to 190 pounds. But there are other upsides to the pastime than weight loss.

“Besides the fitness, cycling takes a lot of the stress out of my job,” Rutishauser says. “I can let all the steam out. I’m a lot calmer and more relaxed at the end of the day. It’s also a great way to see the country.”

In addition, Rutishauser has seen a lot of the country through cycling. From country roads and farmers markets to rocky trails and residential streets, Rutishauser has enjoyed every turn. For exampke, some of his favorite spots include trails near Nashville, Tenn., and Danville, Va.

“You can do a little bit of everything with a bike on your truck,” he says. “I buy groceries or go sightseeing, even if it’s an hour or two in the evening. It never gets old.”

Overall, sometimes you have to express yourself and see where it takes you. What other programs have you had a hand in creating at your employer, drivers? Join our community here and tell us about it.

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Which is Better for You—Eating Right or Exercising?

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eating right or exercising

What’s more important—eating right or exercising? If you need to lose weight, you might think you need to exercise more often. However, as Mercola.com points out, this idea may actually be the obstacle that keeps you from succeeding in your Battle of the Bulge.

The website asserts that when it comes to weight loss, and keeping weight off, “you cannot out-exercise your mouth.”

Your diet surpasses the importance of exercise. Although, physical movement allows you to truly optimize your health and fitness.

Exercise proves to be as effective (or more) than many drug treatments for common health problems, including diabetes, heart disease and depression. So, exercise definitely plays a role in optimal health — it’s just not the central key for weight loss.

eating right or exercising

You cannot keep eating a junk food diet and simply exercise your way into smaller pants.

In addition, the article states that when and how much you eat influences your weight. Eating less and paying attention to the timing of your meals can move your metabolism in the right direction.

According to Shawn Talbott, Ph.D., a nutritional biochemist and former director of the University of Utah Nutrition Clinic, more than 700 weight loss studies confirm that eating healthier produces greater weight loss results than exercise.

“On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. Therefore, it’s much easier to cut calories than to burn them off.”

Indeed, one of the simplest ways to improve your ability to burn fat as your primary fuel and lose weight is to replace all sodas and sweet beverages with pure water. Condiments and snacks are other categories that can be eliminated without risking nutritional deficits, thereby lowering your overall calorie consumption.

A recent international study confirmed that exercise was for the most part unrelated to weight loss.

The study also found that even sedentary behavior was not strongly linked to weight gain.

Also, Similar findings were made in 2012. A systematic review of studies found that, over time, people who exercised regularly wound up burning less energy than predicted based on their activity levels. This phenomenon is known as metabolic compensation. Also, they increased their overall calorie intake.

In addition, exercise only accounts for 10 to 30 percent of your overall energy expenditure each day. How many calories you burn in total each day primarily depends on your resting metabolic rate. On the flip side, you have full control over 100 percent of the energy (calories) you put into your body.

Even so, the article states, research does confirm that when you supplement a healthy diet with exercise, you’re typically rewarded with more sustained weight loss over the long term. Therefore, when it comes to answering the question between eating right or exercising, we have our answer.

Want to stay up to date on more great health and wellness tips? Follow Drive My Way on Facebook here.

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5 Healthy Vacations Truckers Can Take In 2017

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If you’ve been thinking of taking a vacation for a while now, there’s no time like the present to actually take it. And if you planned well and have the money saved to board the plane right now, here are some great North American getaways highlighted by Men’s Health magazine that will have you salivating for your next dreamy getaway. Even better? You’ll improve your health while having the time of your life.

1. Rancho La Puerta, Mexico

With an organic farm, pools, hiking trails, and 32 acres of gardens, Rancho La Puerta’s 3,000-acre property is a veritable Mexican desert oasis.

Among the 60-plus classes and activities offered each week are interval training, weights, circuit work, spin, yoga and guided meditations. The resort even has a fitness concierge who can help you create a personalized workout schedule tailored to your needs.

“Rancho La Puerta is a great destination for individuals looking for a creative, interactive space for health and fitness needs,” says Brandon Mentore, an ACE-certified personal trainer. “The ability to plan and structure your own experience is great.”

2. Extreme Fitness Camp

If a trip to the Dominican Republic conjures images of frosty drinks and beachside sunbathing, think again. The Extreme Hotel in Cabarete—a solar-powered beachfront eco hotel that serves food straight from its organic farm—is all about holistic health and wellness.

Their fitness camps come designed to help you jumpstart a new workout regimen or recommit to your goals. In addition, they offer traditional fitness activities like strength training, yoga, kickboxing, and core, as well as more non-traditional ways to get your heart pumping. Think: salsa lessons, kite-surfing, and trapeze work (yes, really).

3. Mountain Trek, B.C.

Mountain Trek’s fitness-hiking vacation in British Columbia, Canada aims to help you gain strength, increase your metabolism, improve your sleep, lower your stress, and more—lofty goals, to be sure.

But, the 6-day immersive, science-based program covers its bases. The daily schedule includes several hours of Nordic Fitness Trekking, an evening fitness class, massage, gourmet dinner, and more.

The staff even turns off the Wi-Fi for 8 hours every night to give you time to decompress. In addition, each meal comes prepared without alcohol, caffeine, starch, sugar, and processed foods.

“Mountain Trek has one of the best balances of all the things you would look for in a health and wellness retreat,” Mentore says. The program manages to feel both like a spa vacation and structured workout camp. But beyond that, Mentore says the service and support provided by the staff helps you stay on motivated. “You’re not left to rough it out by yourself.”

4. Red Reflet Ranch

Red Reflet Ranch in Ten Sleep, Wyo., serves as the healthy vacation every country guy (or wannabe cowboy) dreams of. Fish, ride horses, zip around the ranch on ATVs, help herd cattle, or go skeet shooting.

Mentore says the ranch is an ideal option for people interested in a more naturalist approach to health and wellness. It offers “lots of outdoor activities and experiences that combine exploration, learning, and some physical demand,” he says.

To break a sweat, explore the gorgeous trails via mountain bike or hike in the nearby canyons. Or, paddleboard through the natural water park, or try rock climbing.

5. Golden Door

Golden Door is a tranquil Japanese-style resort in Escondido, California. It features 25 miles of private hiking trails, citrus groves, Japanese gardens, and bathhouses.

The resort’s week-long men’s program comes designed to help you “recharge your body, mind, and spirit.” In addition, it offers amenities such as daily massages, sessions with a personal trainer, and fitness classes. Also, it features personalized skin care treatments, a customized meal plan, cooking class, and nutrition education class.

“Many locations offer the opportunity to connect with professionals in fitness, wellness, yoga, and stress,” Klapow says, “but in this setting the plan is provided for you.” Which means all you do is show up and soak it in.

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Does Your Back Ache? 5 Stretches to Help

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Does your back ache from sitting in the driver’s seat too long? Before it gets worse and you have to take time off to fix it, consider the advice of Matt D’Aquino of the Healthy Trucker blog.

Take advantage of the breaks in your day to complete some stretches and exercise. It will eliminate back pain and save money and time in the future. Plus, no equipment is required.

1. Place your hips behind your back and lean backwards.

Hold this for up to 10 seconds, and repeat 5 times to decompress spinal fluid that can build up.

2. Repeat the position but go forward.

This can help your hamstrings too.

3. Place your left hand on your left leg, and your right hand upwards.

Then, stretch your hand down as far as it can to relieve some of the muscles around the torso. Repeat on the other side. Do each set five times.

4. Place your hands on a flat surface shoulder-width apart.

Then, bring each knee toward the opposite side as high as it can go. Doing as many as possible can relieve and strengthen the gluten and surrounding areas.

We hope these back exercises will keep you on the road pain-free.

Do you have a favorite tip to share about how you stay pain free? Want to continue to get health tips to make your life better? Follow Drive My Way on social media here.

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How Truckers Can Eat Like A Vegan (Without Becoming One)

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mensjournal.comMaybe you’ve considered a vegan diet, but can’t imagine life without burgers or steaks. Exercise physiologist Marco Borges — the trainer and lifestyle coach responsible for Jay Z and Beyoncé’s healthier eating habits — understands. In a great interview with Men’s Journal, he discussed the importance of meeting people where they are in their diet. That includes people with CDL trucking jobs.

Men’s Journal spoke with Borges in Miami at Seed Food and Wine, the largest plant-based, conscious-living fest in the country.

“This lifestyle affords people the health to be happy,” says Borges, and he stresses that it doesn’t mean you have to go all in, or not at all. Here, Borges shares doable tips to help you adopt a more plant-based lifestyle, no matter what you typically eat.

1. Start small.

If you want to deadlift 400 pounds, you don’t start with a fully loaded bar. The same philosophy applies to going vegan. “People say they want to go 100 percent,” says Borges, “but the moment you set up a platform of perfection, you set yourself up for failure.” Just as you’d slowly add weight week by week to hit that lift, Borges recommends starting small with a vegan diet. Incorporate one entirely plant-based meal to your diet once a day, and gradually grow to eat entirely plant-based one day a week — then two days, then three.

2. Think of your gut.

Plant-based diets are easier on the digestive system, Borges points out. And many studies have found they offer long-term rewards: Eating a vegan or predominantly plant-based diet is tied to less inflammation, a lower risk of diabetes, heart disease, and cholesterol, and lower blood pressure. On the flip side, eating a meat-based diet is connected with many serious illnesses, Borges says. “Studies have already shown a strong connection between animal-protein intake and increased colorectal cancer and heart disease.” What’s more, he adds that research also suggests “an increase in inflammation just one hour after a meal of meat, dairy, and eggs, which eventually causes a chronic inflammatory response that can impede the healing process.”

3. Boost fitness gains.

A common misconception to eating plant-based is that you won’t be fueled up for a hard workout. In fact, the exact opposite is true. Borges says that plants are easily digestible, and loaded with nutrients to provide instant, lasting energy to fuel exercise and beyond. This actually allows you to train harder and lift more. Borges recommends looking to beans, legumes, seeds, nuts, greens, and other plant-based sources for protein post-workout.

4. Know you’re burning more fat.

Eating a diet high in fiber boosts the metabolism, Borges says. That’s because dietary fiber, or roughage, is indigestible. (There are two types of fiber: soluble, which dissolves in water and can help lower blood sugar and cholesterol, and insoluble, which helps move things through the digestive tract.) Because the body can’t easily break down fiber, it works harder to process through the stomach, small and large intestines, and colon, thus helping you burn more overall calories.

5. Don’t sweat slip-ups.

“The moment we think we’ve failed or that our best wasn’t good enough, we give up,” says Borges. If you find that you ordered a turkey sandwich or burger at lunch with your buddies even though it was supposed to be a meat-free day, don’t beat yourself up about it. “Success comes in many different shapes and forms. It’s a feeling. When you believe that, that’s when you succeed,” he says. And that feeling may come from eating a more plant-based diet a few days a week, versus every one.

For more great tips, read the rest of the story here.

Do you have worthy health tips of your own? Join our community here and share them with us!

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Man quits trucking job after stroke, but it leads to greater advocacy

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gladstoneobserver.com.auOne of Rodney Hopson’s saddest moments came when he realized he’d have to stop doing what he loved.

The Australian man had to give up his trucking job and time spent working on his farm after sustaining a stroke six years ago. He talked to an Australian newspaper about how the experience has changed him.

“As an ex-truck driver and farmer, stroke has completely changed my life,” Hopson said. “I was like most people. I had no idea about stroke until it happened to me.”

Now Hopson is raising awareness of stroke as an ambassador for the Stroke Foundation.

gladstoneobserver.com.auOn Saturday he walked 10km from the Calliope River Bridge to Bunting Park, followed by a big yellow truck, to raise awareness and funds.

“The generosity of the community has been fantastic,” he said.

“This walk is all about raising as much awareness and funds as possible so that fellow locals can go through life without the burden of stroke.

“No matter how big or small your contribution is, every cent will make a difference in the fight against stroke.”

Also walking with Hopson was 10-year-old stroke survivor, Griffith Comrie.

“When I heard about Rodney’s walk I immediately knew our family would want to take part,” Griffith’s dad, Todd Comrie said. “Having Griffith and Rodney walking side by side highlights that stroke can happen to anyone at any age.”

To benefit stroke survivors in the United States, donate to the American Stroke Association.

Are you a truck driver who’s overcome a health problem? Join our Facebook community here and learn about other inspiring drivers.

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10 Easy Ways To Live a Fulfilling Life on the Road

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stayyounghealthy.comNo matter how hard you to try to relax, life’s stresses always have away of rising to the surface. Paying the bills, managing a family and staying on top of unexpected curve balls life throws our way  isn’t easy. But the website Stay Young & Healthy asserts that if we take the following steps, we’ll soon be on the road to lasting fulfillment. It’s worth a shot.

1. Always think positively

You know a positive mind keeps you always in good mood and makes you feel good. A positive way of thinking is better several times than a negative thought. So, try to keep your mind away from negative feelings and thoughts.

2. Earn enough money

I know that money is not everything for you, but it is essential to live a life. It is hard to say how much money you should earn, but your income should be so much that you can buy food to eat well, clothes to put on and have a house to live in.

3. Have regular workouts

You know a healthy body and mind is necessary to have a happy life, and having regular workouts is helpful. For a healthy body and mind, it is not necessary to do exercises of high intensity. Just run or go for a long morning or evening walk. Burn at least 100 calories a day by doing exercises.

4. Have a balanced diet

It is clear that you can have a healthy body and mind only through exercising and eating a balanced diet. Whatever you eat for breakfast, lunch or dinner, it must have all nutritional elements, including carbohydrates, protein, fat, vitamins and minerals.

5. Be in close contact with your spouse, family members and friends

You know loneliness can keep you away from happiness. So, it is good for you to keep close to your spouse, family members and friends. They will help you stay away from loneliness.

6. Watch funny and light programs

Watch funny programs on TV to keep yourself in a light mood. These funny and light programs make you laugh and this makes you feel good.

7. Enjoy the every moment of your present life

You should never look back into the past as it can affect badly your present. Just focus on your present and keep away from the bad happenings of the past. If you want to look into your past, do it only for learning lessons and not for having bad impact.

gratitude-web

8. Love the work you do

I know some of you are not satisfied with your current professional life. Always keep in mind that the professional life is filled with several ups and downs. So, you should not get worried when a bad time comes in your way. Do the work with joy and full dedication. Always love your current job and keep in mind that there could be a better job in the future.

9. Love yourself

You know no one is perfect in this world. Everyone wants to be perfect in one’s work and learn from one’s mistakes. So, it is good for you to accept who you are. Keep going on in the way of being perfect and be always ready to learn.

10. Express gratitude and kindness

OK, this is our own. But at Drive My Way, we have found that by feeling grateful for the little things in our lives and showing kindness toward others, we feel happier and more fulfilled. We’re betting you will, too. Connect with us here and become part of our community today!

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8 Great Ab Exercises Drivers Can Do Truckside

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People with CDL driver jobs or owner operator trucking jobs spend  about 10 hours on the road every day. So finding time to exercise during the day isn’t easy. Fortunately, there’s one exercise truck drivers can do truckside. This exercise keeps them in shape even while they battle the 14-hour clock.

Planking strengthens your core, manages your weight and can be done virtually anywhere, raves the workout website Boldsky.com. “If you want flat abs in a very short span of time, planking serves as the best option,” the website says.

Check out these 8 great planking exercises to get started:

boldsky.com1. Straight Arm Plank:

Try the straight arm plank for building your deep inner core muscles and to improve the flexibility of your posterior muscles.

How To Do:

Step 1: Support your body weight using your hands and toes.

Step 2: Hands should be placed at shoulder-width and the back must be kept straight.

Step 3: Stay in this position for about 1 minute.

boldsky.com2. Forearm Plank:

Forearm planking increases the stability of the shoulders and targets your abdominal muscles.

How To Do:

Step 1: Place your forearms in the plank position after bending your elbows.

Step 2: You may also make your hands into fists. Keep your back straight and look at the floor.

Step 3: Lift your hips and thighs to a certain height and stay in this position for some time.

boldsky.com3. Side Plank:

Performing the side plank involves the hips, leg muscles and gluteus, hence these areas will also get toned, thus eventually removing the cellulite present there.

How To Do:

Step 1: Hold your body straight and lie on your side.

Step 2: Prop up on your lower elbow and raise your body, in such a way that only your elbow and lower foot are touching the floor.

Step 3: Stay in this position for some time and you may gradually increase the duration.

boldsky.com4. Push-Up Side Plank:

The push-up side plank is very similar to the side plank, but as the name suggests, you may also have to do some push-ups.

How To Do:

Step 1: Place your hands outside the shoulder position and perform a push-up.

Step 2: As you come up after a push-up, you have to twist to the side and shift your weight on the left side of the body. Lift your right arm towards the ceiling.

Step 3: For doing another push-up, twist to the side and lower the arm back to the floor.

Step 4: Alternate each side as you repeat the series.

boldsky.com5. Twisting Knee Plank:

The twisting knee plank targets three types of muscles – the abdominal, anterior deltoids and the erector spinae.

How To Do:

Step 1: Keep your hands and feet shoulder-width apart and get into the push-up position.

Step 2: Bend one of your knees in 90 degrees and bring it near your opposite elbow.

Step 3: Return to the first position and repeat the same with the other knee.

boldsky.com6: Elbow Lift Plank:

This workout engages your abs and the upper back muscles.

How To Do:

Step 1: Draw your left elbow upwards, after getting into a push-up position.

Step 2: Make sure that your arm is very close to your body as you bring it up.

Step 3: Finally, straighten your arm back to the floor and repeat with the other arm.

boldsky.com7. One-Legged Plank:

This is kind of plank that challenges your balance is also quite difficult to do initially.

How To Do:

Step 1: Get into your straight-arm plank position and lift your right leg up.

Step 2: Hold it in that position for sometime and bring it down.

Step 3: Then, repeat with the other leg.

boldsky.com8. Dolphin Plank:

This plank helps in strengthening the spine muscles and also improves the posture.

How To Do:

Step 1: Place your palms flat on the ground, in front of your head.

Step 2: Raise your hips towards the ceiling and your body should take the shape of a triangle.

Step 3: Remain in this position for a minute and exhale while your knees touch the ground.

Do you know of other great exercises to do truckside? Like us on Facebook here and tell us about them.

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How to Avoid Overeating on Thanksgiving

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When you’re dining with family on Thanksgiving, it’s hard to control your eating. You’re talking to one another and you’re not thinking of everything you’re putting into your mouth. But there are some things we can do to avoid overeating on Thanksgiving. Follow these helpful tips and you’ll have a satisfying Thanksgiving feast…without the tummy ache.

Eat the meat and vegetables on your plate first.

Start with a salad with fresh vegetables, avocado and oil and vinegar dressing. Then consume the high-protein foods on your plate, such as meats and vegetables.

Side dishes like biscuits, mashed potatoes and sweet potatoes are high in carbohydrates. It’s much healthier to start with the meat and vegetables and hopefully you’ll be full enough on them that you won’t have to worry about eating the rest.

Stay away from the worst Thanksgiving foods.

Potatoes, gravy, canned cranberry sauce, any type of juice, these are some of the big ones. I would stay away from cranberry dressing altogether. Cranberry dressing doesn’t have as much sugar as the juice but it still has a lot.

Definitely don’t get canned cranberry jelly. If you must have cranberry jelly, get the whole cranberry dressing sold in a jar instead. It has the whole berry and is fresher as a result.

Remember, everything in moderation.

It’s a holiday, so you don’t have to forego everything. If you can’t pass up mashed potatoes and stuffing, go ahead and eat them, but opt for smaller portions.

The same goes for dessert. Pumpkin pie is practically synonymous with Thanksgiving. I’m not telling you not to eat sweets. I’m just saying have a little bit and stop.

If you’re going to consume alcoholic beverages, stay away from wine and beer.

Try to go with hard liquor. A good bourbon on the rocks is fine. You can also have a vodka with a twist of lime. That’s a good ketogenic drink. But beer is made from wheat and has a lot of carbohydrates. Even light beer has carbohydrates.

Beer is like dessert. You can have one every once in a while and it’s fine, but most people can’t have just one. Wine, too, has a lot of sugar in it because it’s made from grapes.

When it comes to appetizers, aged cheese is the best.

You want to make sure to get cheese that has been aged for at least a year. The longer it’s aged, the less sugar it has in it. Normally it will say on the packaging how long it’s aged. Hard cheddar or a nice parmesan is good.

You can get them at Wal-Mart or at health food stores. An asiago cheese aged over a year also has really good flavor.

Drive My Way wishes you a very Happy Thanksgiving. From our family to yours, we hope you have a lot to be thankful for this year. We’re grateful for all of our dedicated followers on social media. Join our community here if you haven’t already.

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Reed’s Way: The Trucker’s Fast Lane to Better Health

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The Trucker

If you are trying to live a healthy lifestyle, you should know that fat is a much healthier source of energy than carbohydrates. That’s because energy from fat is steadier, lasts longer and burns more consistently than any energy we obtain from carbs. While sugars and carbohydrates create big spikes in metabolism, healthy fats do not.

For people with CDL driver jobs, it’s not always easy to find healthy options at truck stops, but they are out there. The next time you’re on the road, look for these four foods and be sure to include them in your grocery bag. Not only are they all easy to find on the road, they’re also great, nutritious sources of healthy fats.

TruckerAlmonds

The best almonds are whole, raw almonds. Raw almonds have a good quality fat and are definitely one of the best nuts for you. Blue Diamond has a really good raw almond, which I highly recommend.

Eggs

Eggs are a good source of protein. Store-bought eggs are always healthy for you, but even healthier than store-bought eggs are organic field-raised chicken eggs. They have the highest nutrient compound of any egg you can buy. You can buy them at Trader Joe’s or any health food store.

Olive oil

Olive oil is very good for you, but be very careful about the brands you buy. The olive oil industry has had problems with people putting out products that are not 100 percent olive oil (read “Extra Virginity: the Sublime and Scandalous World of Olive Oil” by Tom Mueller).

I recommend California Olive Ranch oil. It’s been tested and proven to be 100 percent pure virgin first-pressed olive oil—one of the best oils for good fat content. While olive oil is the best oil to use atop salads, nut oils like pecan and walnut also are very good for you and make for great alternatives to olive oil. For cooking, old-fashioned lard or beef callow are healthy options, too.

ReedAvocados

Avocados are very high in good fats. Humans only need two macro nutrients: fat and protein. As long as you have those, you will thrive and grow. Avocados are full of healthy fat that is easily digestible and protects our internal organs from injury. If you’re looking for a creative way to incorporate avocados into your diet, try some homemade guacamole.

Hobbies, travel, all the fun in the world, none of it matters if you don’t have your health. Trucking is more than a job. It’s a lifestyle. Connect with us here for more great lifestyle choices in your newsfeed.

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

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