LILY TRANSPORTATION LLC PARTNERS WITH THE U.S. MARINE CORPS RESERVE TOYS FOR TOTS PROGRAM TO BRING THE JOY OF CHRISTMAS TO CHILDREN

NEEDHAM, MA, December 13, 2023 Over 2500 toys collected by Lily Transportation locations over the last three months for the U.S. Marine Corps Reserve Toys for Tots Program were delivered to local Toys for Tots centers throughout the country for distribution during the holidays to less fortunate children in the community. Valerie St. John, Director of Compliance & Driver Retention who coordinated the effort for Lily, said this is the fifth year the company has brought the joy of Christmas to children, collecting over 10,000 new unwrapped toys for the local Marine Toys for Tots.

About Lily Transportation LLC

Since 1958, Lily Transportation has engineered and operated highly efficient dedicated logistics systems throughout the United States and Canada.  As a Dedicated Contract Carrier, Lily manages over 60 locations, 1,400 employees and 2,250 assets.  The company attributes their success to a culture of “Exceptional People, Elite Performance”, and is dedicated to making a positive impact on the communities in which they operate and contributing to a sustainable future.  Lily’s headquarters is in Needham, MA. (lily.com)

About the U.S. Marine Corps Reserve Toys for Tots Program

Since 1947, The Marine Corps and Toys for Tots has been making a difference in the lives of American Families, distributing over 542 million toys to more than 250 million children.  The Marine Toys for Tots Foundation, a 501 © (3) not-for-profit charity, was established in 1991 at the behest of the Marine Corps to help run and support the Marine Toys for Tots Program. Since then, the U.S. Marine Corps Reserve Toys for Tots Program has relied on the support of local communities for three months each year to collect and distribute new unwrapped toys to help less fortunate children throughout the United States experience the joy of Christmas.

LILY TRANSPORTATION HELPS SALVATION ARMY DELIVER THANKSGIVING DINNERS TO VETERANS

NEEDHAM, MA, November 21, 2023 — For the fourth consecutive year, Lily Transportation LLC partnered with the Salvation Army and the Veterans Administration Medical Center in Boston to deliver over 225 turkey dinners to Veterans’ families in Brockton and Jamaica Plain, MA during Operation Turkey Drop. Lily donated the services of its drivers and refrigerated tractor trailer trucks to ensure that the November 18 pick-up and delivery of the holiday meals went off without a hitch. Shown left to right above are: Mike Stanton, SVP Operations and Compliance, Lily; Derek Blanchard, Lily Driver; Al Souza, Lily Driver; Joseph Tocci, Department of Veterans Affairs Peer Support Specialist; and Mike Blanchard, Lily Driver.  Lily has been an active community sponsor of a variety of Salvation Army initiatives for the past 20 years. Its efforts on behalf of Operation Turkey Drop have helped the organization provide meals for over 1000 Veterans’ families.

About Lily Transportation LLC

Since 1958, Lily Transportation has engineered and operated highly efficient dedicated logistics systems throughout the United States and Canada.  As a Dedicated Contract Carrier, Lily manages over 60 locations, 1,400 employees and 2,250 assets.  The company attributes their success to a culture of “Exceptional People, Elite Performance”, and is dedicated to making a positive impact on the communities in which they operate and contributing to a sustainable future.  Lily’s headquarters is in Needham, MA. (lily.com

2023 National Truck Driver Appreciation Week

The week of September 10th thru the 16th is National Truck Driver Appreciation Week. It is the one official week of the year that Americans take time to recognize all truck drivers who keep our country supplied and running.

Lily would like to thank not only our dedicated and professional drivers, but also the 3.6 million men and women in our industry for their hard work in undertaking one of our economy’s most demanding jobs.

Our drivers deliver our customer’s goods safely, securely and on-time, which often times goes unnoticed. The importance and success of our drivers at Lily is appreciated and recognized not only during this week, but throughout the year!

The past few years we have successfully managed up and down economies, fuel pricing, Covid, weather events and other challenges. Our drivers have met all obstacles and our company is better positioned to succeed because of them.

Lily salutes your efforts and your dedication to our industry. Our best wishes go out to all our drivers and their families for a job well done!

-Mike Stanton, SVP Operations & Compliance

ZS Fund L.P. Acquires Lily Transportation to be Affiliate of Transervice Logistics

Transaction provides Transervice Logistics and Lily Transportation with increased scale and flexibility with the combined strength of more than 2,600 employees (over 1,750 drivers) in over 185 North American locations.

NEW YORK, NY, July 10, 2023 — ZS Fund L.P., a private equity firm and majority owner of Transervice Logistics, Inc., announced today that an affiliate managed by it has acquired Lily Transportation Corp., a Needham, Massachusetts-based dedicated contract carriage company. The transaction substantially increases the scale of services and resources that Transervice and Lily bring to the marketplace with the combined strength of more than 2,600 employees (over 1,750 drivers) in over 185 North American locations.

The increased scale is concentrated in the companies’ dedicated contract carriage and freight brokerage offerings, which are in addition to the contract maintenance and full-service leasing services offered by Transervice.

Gregg Nierenberg, President & Chief Executive Officer of Transervice, will also serve as President & CEO of Lily. Alex Lafaras, EVP & Chief Financial Officer of Transervice, will also assume this role for Lily.

“Our investment in Transervice Logistics 16 years ago has been a very successful one due to the company’s ability to provide outstanding service to its customers,” said Bob Horne, Managing Partner of ZS Fund L.P. “Lily’s experienced and knowledgeable operating executives have exhibited this same customer-centric approach, which is what attracted us to the company, and we look forward to the best practices of each company being shared with the other.”

“ZS Fund’s well-earned reputation in our industry as a private equity group looking for long-term appreciation, while allowing existing management teams to lead their companies, led me to choose ZS as Lily’s financial partner,” said John Simourian II, Lily’s President & CEO. “I have every confidence that Gregg Nierenberg is the right leader to ensure Lily’s continued growth. He has been a distinguished leader at some of the largest companies in our industry, and he respects and embraces our proud heritage and the exceptional customers and associates who have made us the great company we are today. While I will no longer be involved in Lily’s day-to-day operations, as Chairman of Lily and a board member and investor in Lily and Transervice, I will be fully engaged in providing support and guidance to Lily’s new leadership.” 

One Owner, Two Separate Companies

Customers can expect business as usual, as Transervice and Lily will be united under one owner and continue to operate as separate companies. Each will retain their independent corporate names and separate field and management teams.

According to Mr. Nierenberg, this dual-brand approach will create more opportunities for customers given the strong cultures already present in both companies known for their customer focus, empowered managers and flexible, agile approach. “These are differentiators we will continue to embrace and promote,” he stressed.

He also expects this transaction to provide more flexibility when matching prospective new customer needs and locations with each company’s strengths. The two companies now have an aggregate of 2,600 employees, including over 1,750 drivers for dedicated contract carriage services, in more than 185 locations and manage approximately 27,000 pieces of equipment. The combined entities’ increased scale will create opportunities for its customers to benefit from shared buying power, knowledge, best practices and technology advancements.

“Transervice and Lily’s cultures and business approaches are remarkably similar,” said Nierenberg. “Both companies have many very long-standing customer relationships. We value these partnerships and will continue to give our customers the white glove touch. Every customer is provided with a senior executive point-of-contact to ensure responsive, efficient management in their day-to-day operations.”

#  #  #

About ZS Fund L.P.

ZS Fund L.P. is a private equity firm engaged in making long-term investments in successful middle-market companies. Since 1985, it has focused on transactions that provide liquidity to business owners while enabling them to maintain a significant ownership stake and keep their company independent. The firm’s strengths are understanding the objectives of business owners, structuring transactions that respond to those objectives, and being constructive partners to help increase the value of the businesses in which it invests. (zsfundlp.com)

About Transervice Logistics Inc.

Founded in 1969, Transervice has a history of service and a tradition of excellence. It is owned by ZS Fund L.P., as well as current and former executives of Transervice. The company’s service offering includes dedicated contract carriage, contract maintenance, full-service leasing and freight brokerage. Transerviceoperates out of more than 135 facilities across North America and manages over 25,000 pieces of equipment.The workforce is comprised of over 1,200 associates, including over 650 drivers and 350 technicians. The company’s headquarters is in Lake Success, NY.  (transervice.com)

About Lily Transportation Corp.

Lily’s transportation roots date back to 1943 when the company assisted the military with truck transport during World War II.  It began as a leasing company in 1958, and in 1967 started a trucking division (soon to become Dedicated Contract Carriage) for a regional food distributor. Lily sold its leasing division in 2007 and concentrates solely on dedicated contract carriage.  The company manages over 2,250 pieces of equipment in more than 50 locations, staffed by over 1,400 team members, including over 1,100 drivers.  The company’s headquarters, The Field Support Center, is in Needham, MA.  (lily.com)

Celebrate American Heart Month: Join the #OurHearts Movement

February is American Heart Month!

Did you know that people who have close relationships at home, work, or in their community tend to be healthier and live longer? One reason, according to the National Heart, Lung, and Blood Institute (NHLBI), is that we’re more successful at meeting our health goals when we work on them with others. NHLBI launched the #OurHearts movement to inspire us to protect and strengthen our hearts with the support of others.

Here are some facts, how-to tips, and resources to inspire you to join with others, even if you can’t be physically together, to improve your heart health. 

Heart disease is a leading cause of death for men and women in the United States, and as many of us know, hours of sitting in a truck can create an increased risk for our truck drivers.  By middle age, most people have one or more risk factors — diabetes, high blood pressure, high cholesterol, being a smoker or being overweight. Having multiple risk factors increases your risk for heart disease.

Why Connecting is Good for Your Heart

Feeling connected with others and having positive, close relationships benefit our overall health, including our blood pressure and weight. Having people in our lives who motivate and care for us helps, as do feelings of closeness and companionship. 

Follow these heart-healthy lifestyle tips to protect your heart. It will be easier and more successful if you work on them with others, including texting and calls if needed.

  • Be more physically active.
  • Maintain a healthy weight.
  • Eat a nutritious diet.
  • Quit smoking.
  • Reduce stress.
  • Get 7-8 hours of quality sleep.
  • Track your heart health stats.

You don’t have to make big changes all at once. Small steps will get you where you want to go.

Move more

Invite family, friends, colleagues, or members of your community to join you in your efforts to be more physically active:

  • Ask  someone to walk with you on a regular basis, put the date your calendars and remind to make sure you take that walk. 
  • Get a friend or family member to sign up for the same online exercise class.  Make it a regular date!
  • Grab your kids, put on music, and dance, do jumping jacks, or play an active game.

How much is enough? Aim for at least 2½ hours of physical activity each week— just 30 minutes a day, 5 days a week. In addition, do muscle strengthening exercises 2 days a week. Can’t carve out a lot of time in your day? Chunk it! Exercise 15 minutes a few times a day.  Truck drivers, get out and stretch and take a short walk on your break.  This Move More fact sheet has ideas to get and keep you moving.

Aim for a healthy weight

Find someone in your circle who also wants to reach or maintain a healthy weight. (even a small weight loss of 5–10% improves your health.) Check in regularly to stay motivated. Agree to do healthy activities, like walking, cooking a healthy meal, yoga.  Do them at the same time as your buddy, even if you can’t be together.

Eat heart-healthy

We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier. Together, try NHLBI’s free Dietary Approaches to Stop Hypertension (DASH) eating plan. Research shows that, compared to a typical American diet, it lowers high blood pressure and improves cholesterol levels.

Quit smoking

To help you quit, ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does. All states have quit lines with trained counselors—call 1-800-QUIT-NOW (1-800-784-8669). You’ll find many free resources to help you quit, such as apps, a motivational text service, and a chat line at BeTobaccoFree.hhs.gov and Smokefree.gov.

If you need extra motivation to quit, consider those around you: Breathing other people’s smoke, called secondhand smoke, is dangerous. Many adult nonsmokers die of stroke, heart disease, and lung cancer caused by secondhand smoke.

Manage stress

Reducing stress helps your heart health. Set goals with a friend or family member to do a relaxing activity every day, like walking, yoga, or meditation, or participate in an online stress-management program together. Physical activity also helps reduce stress. Talk to a mental health provider if you need additional support.

Improve sleep

Sleeping 7–8 hours a night helps to improve heart health. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Take a walk instead of a late afternoon nap! Turn off the screens and stick to a regular bedtime. Relax by listening to music or a podcast or read a good book.

Track Your Heart Health Stats

Keeping a log of your blood pressure, weight goals, physical activity, and if you have diabetes, your blood sugars, will help you stay on a heart-healthy track. Ask your friends or family to join you in the effort. Check out NHLBI’s Healthy Blood Pressure for Healthy Hearts: Tracking Your Numbers worksheet.

Visit #OurHearts for inspiration on what others around the country are doing together for their heart health. Then join the #OurHearts movement and let us know what you’re doing to have a healthy heart. Tag #OurHearts #LilyTransportation to share how you and your family and friends are being heart healthy. We have a very special place in our hearts for America’s truck drivers and hope you all stay heart healthy and safe out there!

Simple Tips to Fend off Holiday Stress

The holiday season has arrived!  For some, the season rings of sentimentality, joy and family tradition. For others, not so much.  Folks who are lonely, dealing with health issues or struggling financially, often feel worse this time of year.

According to the American Psychological Association, 38 percent of people report a noticeable increase in stress during the holidays. Lack of time, living up to the hype, and pressures associated with gift giving are at the top of the list of stressors.  Perceived responsibilities to create a joyful experience for family adds to holiday stress with half of men (49%) and women (51%) reporting pressure to make sure family members are happy.

Thankfully, there are some simple techniques you can use to lower your stress level and stay healthy this holiday season.  To help keep the “Happy” in your holidays, here’s what to know.

  •  Just Say NO

When the holiday invitations start rolling in, saying “yes” to them all can create feelings of overwhelm, resentment and anxiety.  Even the gatherings that sound like fun ahead of time can end up compounding your stress when you suddenly find yourself with too many things to do and not enough time to get it all done. Accepting the invitations you find most appealing and kindly saying “No” to the rest will help you keep your peace and joy.

  •  Unplug

The constant connectivity to our screens can make it difficult for our brain to slow down and allow us to relax. Try choosing one day a week to turn off your devices.  Ignore those emails and spend your unplugged time on a fun project, a relaxing walk, cooking a yummy meal for friends and family, or reading a great book.

  •  Acknowledge your Stress 

Trying to suppress stress just causes the pressure to mount. By acknowledging and expressing those feelings in a healthy way, you can transform the negative to a positive. Focus on a good outcome AND acknowledge the stress simultaneously.  For example, “I feel exhausted and overwhelmed by all I have to do but I am so excited about all the people coming to our holiday dinner”.  

  •  Do something nice for someone

In the midst of all the parties and shopping, take time for small acts of kindness — you’ll be glad you did!  Studies have shown that both you and the recipient of your kindness experience reduced stress and improved emotional well-being. Acts of kindness can be as simple as paying a compliment, holding a door open, or expressing gratitude toward someone you appreciate.

  •  Walk it Off

A brisk, walk provides a repetitive rhythm that soothes your brain, relieves anxiety and helps you sleep. The busier things become, the more important it is to make time for physical activity.  A short walk can be done anywhere at any time and can make a big difference in your mental health.  Breathe in the fresh air and the sites and sounds of life around you – it’s like pressing the Reset button!

  •  Laugh Often

Laughter reduces stress hormones AND boosts your immune system. Keep your sense of humor as much as possible during the holiday rush and laugh whenever you get the chance.

  •  Let it Go

With the holidays constantly romanticized on TV and social media, there’s a lot of pressure to make them perfect. Over the years, traditions and family can multiply, leading to even more preparation and less time for decompressing. Realistically, you cannot do it all — and that’s okay.  Choose a few things that matter most to you and let the rest go, guilt-free.

  • Maintain your Routine

When our schedules become too crowded, routines are often the first thing to go. During stressful times, healthy eating, staying active, and getting a good night’s sleep are more important than ever. Maintaining your morning ritual, that daily workout, and your wake/sleep schedule will ease the load on your physical and menta/emotional bodies. Nobody likes a grumpy holiday guest!

  •  Add a Little Citrus

Researchers have discovered that the citrus scents of lemon and orange can increase your levels of the mood-influencing hormone norepinephrine, which amplifies feelings of well-being. Citrus-scented soaps, essential oils, or simmering a mixture of lemons, cloves, and rosemary on the stovetop can make a big difference when you find yourself feeling tense.

  •  Don’t Do it Alone 

Even though you may feel that no one can do it as well as you can, you’ll experience more joy if you start delegating or asking for help.  It is often one of the most empowering things you can do and can go a long way toward relieving stress. You don’t have to do it all!Slowing down to enjoy a cup of hot cocoa (add the marshmallow), watch a holiday movie or make a call to a loved one can go a long way to help make the holidays feel merry and bright! 

Fall Seasonal Driving Tips

Fall weather can be erratic with temperature fluctuations and conditions often changing by the hour. Preparation is key to safe driving during the Autumn season.

With all of the beauty and festivity that Fall brings each year, this season also comes with its own unique driving risks.  Slippery roads, decreased daylight, fog and sun glare are to be expected. Autumn weather conditions can change quickly.

Here’s how to plan and prepare for all that this season brings to the road.

The Nights are Longer…

As the days get shorter, you will likely be driving in the dark a lot more.

  • Keep your headlights clean and in proper working order; dim or misaligned headlights can decrease your visibility. Never drive faster than your headlights can illuminate your way.
  • Pedestrians walking, jogging or biking through the streets may be more difficult to see, especially if they are wearing dark clothing.
  • School is in session so use caution and be mindful of children walking to and from bus stops in the early morning.
  • Seasonal animal behaviors create moving obstacles for drivers, especially at night.  There is increased wildlife activity on the roads with small animals like squirrels busy storing food for winter, and large animals like deer, boar and moose out looking for mates.  Be aware of your surroundings and pay attention to wildlife crossing signs.  Slow down in areas wildlife is known to frequent.

 Cold Weather

Cooler temperatures bring frost, ice, and even early snow to the roads

  • Fall weather can change rapidly from warm to cold, causing roads to ice. Be on the lookout for black ice and remember to drive slowly and brake gently on bridges and overpasses as these surfaces tend to frost over before others.
  • Check your tire pressure daily. Extreme changes may lead to a loss of tire pressure causing your tires to become less stable and lose their grip and traction. 
  • Before starting your vehicle, scrape away any frost on your windows and check to see that your defrosters are working properly.

Driving in Fog

With cold autumn mornings often comes fog.

  • Driving in foggy weather can be disorienting and dangerous.  When you encounter fog, set your headlights to low even though it may be counter intuitive. Low beams aim down toward the road and improve visibility.   High beams on the other hand, bounce off of fog and reflect back at you, further impairing your ability to see the road.
  • Slow down and leave plenty of space between you and the car in front of you so that you have ample time to stop if necessary.
  • If the fog is especially dense and your visibility is severely reduced, it may be better to pull of the road and wait it out.  Pull a safe distance off the road and turn on your hazard lights as other drivers may not see you.  Call your dispatcher, they will help you stay safe.

Glare

Autumn’s sunrises and sunsets can cause a large amount of glare, making it difficult to see other vehicles, pedestrians, traffic lights or the road.

  • Be mindful of the time of day. Sun glare tends to be the worst in the early morning and late afternoon. …
  • A clean windshield inside and out is a priority. Grime, streaks and smudges can become magnified when the sun hits your windshield making it even more difficult to see. 
  • Keep a pair of sunglasses in your vehicle at all times to help deal with the glare of that strong sunshine.   If you frequently drive at night, consider anti-glare polarized glasses to reduce that blinding sensation from oncoming headlights. 
  • Slow down and leave more room.  Your visibility and reaction time will decrease due to glare, so it’s important to give yourself a greater gap to react.

 

Wet Conditions

Fall often brings increased rainfall, which creates the danger of wet leaves, an experience like driving on ice.

  • Large amounts of wet leaves make roads slippery and cover up potholes, road bumps, and ice which can lead to accidents. Slow down in wooded areas after a rain shower to avoid hydroplaning.
  • Before starting your car, remove any leaves from your windshield to prevent them from getting stuck under your wiper blades. Also, be sure to replace your windshield wiper blades if they show signs of wear.
  • When driving during heavy rain, slow down, especially around turns. Wet conditions increase the time it takes your vehicle to come to a complete stop, so keep a good distance between you and the vehicle in front of you.
  • Avoid sudden movements with the steering wheel or slamming on the brakes, as this can cause you to hydroplane. If you feel that you are losing control of your vehicle, steer straight and gently release the gas pedal until you feel the tires make contact with the road surface again.

How to Stay Safe on the Road During Springtime

Spring is officially here, and with nicer weather comes more traffic on the roads, new construction projects and busy schedules. With more distractions to deal with, we all need to keep safe driving and safe work front of mind. Even though you know what to do, reminders can be helpful.  We want to be sure you arrive to your destination safely!
 
Here’s what you can do:

Get enough rest.  Plan your day with your hours of service in mind so you’ll be alert when it’s time to drive.  Still, if you feel drowsy, pull over and take a rest and let someone on your team know how you’re feeling. Don’t risk driving while sleepy.

Prevent allergies. If you are prone to seasonal allergies, be sure to always have allergy relief in your cab. There’s nothing worse than constant sneezing during your trip while you’re just trying to focus on the road. Always ensure that whatever kind you get, that it is non-drowsy!

Beware of work zones. Lanes are often moved or redirected during construction; adjust your speed so you can follow the provided signage without endangering yourself, other drivers, or the workers.

Be aware of your blind spots. Small cars can be easily missed. Signal your intention to change lanes or turn well in advance, so that cars have enough opportunity to get out of your blind spot.

Maintain a safe distance from the cars in front of you.  You know that it will take you much longer to stop than an average car.  But does the driver of the car know it?  Defensive driving is a critical skill.

Regularly inspect your brakes. There isn’t always a convenient runaway truck ramp nearby to catch you if your brakes go bad.  Inspect your breaks frequently!

Follow suggested speed limits.  And when you’re in construction zones, remember that the speed limit may be further reduced and the fines for speeding increased.

Avoid aggressive drivers.  When you see a driver whose driving appears to be unsafe, sporadic or aggressive, avoid them or move out of the way whenever possible.  Also, call for the highway patrol to report this driver so they don’t cause injury to anyone on the road.

Thank you for your continued dedication and professionalism.  We appreciate having the best truck drivers in the nation on our team!


. . . and a Lily reminder:  keep Safety First!

Adjusting Your Travel for Spring

March is the time of new beginnings. For many of us in the northern areas, it’s the time we look forward to spring. Daylight savings time starts, which will make for longer daylight hours to enjoy. Just the ability to get out and about in milder weather makes for more enjoyable days.

As we begin this new change of season, it’s probably a good time to review some safety tips before we even begin our daily trips. Becoming a successful and safe truck driver doesn’t end when you obtain your CDL. We should all have an always-learning and “Safety First” mindset to further skills and confidence. Each season brings in a new challenge for truck drivers. Luckily for you, this time around is typically more mild when it comes to seasonal changes! But, we must always stay prepared and refreshed for the roads ahead.

The following Pre-Trip safety tips for truck drivers are great reminders no matter the season or how much experience you’ve had. Please take a moment to review:

5 safety tips before you hit the road

“How can I be a safe truck driver?” It all starts before you even get in the driver’s seat!

1. Take care of yourself.

The most important asset in the truck is you, so do all you can to become a healthy truck driver by eating, exercising and sleeping well. With allergy season coming up, it is a good idea to keep non-drowsy allergy medications in your cab at all times. You never know when you, or your driving partner may need it! It is also a good idea to apply sunscreen. With more hours of daylight, you will be exposed to more sun than before. Your future self will thank you!

2. Plan your route with care.

Make sure you stay up to date on weather, road conditions, traffic patterns, construction, low bridges and regulations that vary by state. These are just a few of the many important to check before you hit the road.

3. Adjust for bad weather.

According to the Department of Transportation, inclement weather is responsible for roughly 21 percent of all vehicle crashes. Check the numerous weather reports available to stay safe. March can be a more rainy time depending on your location. Be sure to perform a thorough pre-trip inspection before you hit the roads, and if you feel the roads are getting too slippery, pull over until the conditions are safer!

4. Get comfortable.

Adjust the steering wheel, seat height and back rest to stay comfortable during long driving periods and get your in-truck device’s navigation ready before you turn the key. Then plan to take breaks every few hours, and get out of your truck to walk around.

5. Hang up.

Put down the phone. The Federal Motor Carrier Safety Administration restricts mobile use while operating a commercial motor vehicle.

. . . Enjoy the sights and sounds of spring and remember to keep safety first while you’re at it!

Show Love to your Heart this Valentine’s Day

With valentine’s day approaching, many of us often think of chocolates, flowers, and spending time with your partner. But what about your physical heart? Let’s shift gears for a moment and think about what we can do to make our heart happy. What can you do this valentine’s day to improve your heart health? We are giving you some top 5 things you can start implementing into your daily trucking life to be a keep a happy, healthy heart.

Quit Smoking

Many people correlate smoking to strictly lung issues. Such as lung disease, lung cancer, emphysema, COPD and so on. But no one seems to talk about the major toll it takes on your heart. Smoking not only increase your heart rate, but it can also cause permanent damage to your blood vessels, potentially leading to CVD (cardiovascular disease). This is caused by inhaling the cigarette smoke, which then contaminates the blood vessels with harsh chemicals and pumping that contaminated blood throughout your body. CVD is currently the leading cause of death in the US. However, it is never too late to quit! Give yourself something productive to do whenever you feel the urge to smoke, perhaps take up a new hobby or express your urges to friends and family to help stray you away. If you are over the road and you are getting that cigarette craving, allow yourself something else you enjoy. Tell yourself if you make it through your route without any cigarettes, you’ll buy yourself those new sneakers you wanted, or eat a piece of candy instead! It may also help to keep a calendar of how many days you have gone without smoking to keep motivated, you got this!

Eat Hearty Foods

When packing snacks for the road, some heart healthy but tasty options are dark chocolate covered almonds. The Journal of the American Heart Association, found that almonds, dark chocolate and cocoa significantly reduced the number of low-density lipoprotein particles in the blood. LDL is often called “bad cholesterol” because of the negative effects of clogging arteries!

Other snack options include crackers & hummus, nuts, raisins, veggies with greek yogurt, and apples with peanut butter, or any fresh fruit or vegetable! I’m sure you’ve all heard the saying before, an apple a day keeps the doctor away! Even though that might be a stretch, apples do provide great nutrients for your heart and body. They are a staple super food and will keep you full for longer, promoting weight loss.

If you suffer from high blood pressure, it is important to avoid foods with high fructose corn syrup, sodium, and salt. Try incorporating vegetables, whole grains and oily fish. When you’re on the road, It may seem like the options for healthy meals are very limited. A good fast food tip is to switch out any fried sandwich for a grilled sandwich instead. Fried food contains high levels of sodium and cholesterol, which overtime can lead to high blood pressure. Fast food chains like Mc’Donalds or Wendy’s sell a grilled chicken sandwich that has significantly less sodium and fat, making it a healthier option all around.

Prioritize your Mental Health

According to the American Psychological Association, People diagnosed with clinical depression are more than twice as likely to develop coronary artery disease or suffer a heart attack. In addition, people with a more stable mental health have healthier levels of fibrinogen and cortisol in their blood, which makes them less likely to develop cardiovascular disease. Clinical depression is very intense on the depression scale, if you are suffering, we highly recommend you consult with your doctor on a plan to get you on the right path!

Find an Exercise you Enjoy

Staying active for at least 30 minutes a day is key to a healthy heart. Exercising your heart means getting your heart rate up, and the best way to do that is cardio. Some effective cardio exercises that can be done on the road are jump roping, walking/running, and body weight exercises. If you have a gym you can stop by, even better! If your gym has a pool, swimming is an excellent form of cardio. Swimming works the majority of muscles in your body, while also burning a lot of calories and working your heart muscle. If you can’t seem to fit any of these in your schedule, even taking a 10-minute walk can be effective. Next time you’re at a truck stop, get out and walk around! But most importantly, make sure whatever form of exercise you choose is something you enjoy. Consistency is key! Working out here and there will not strengthen your heart. But consistently working out overtime for 5 days a week will, and whatever form of exercise that is, its up to you!

Our driver John from Manchester, CT demonstrating body weight exercises on the road!

Prioritize Your Sleep Routine

Catching quality sleep can be difficult, not to mention how it is for truck drivers. Sleeping in a truck, moving or not is definitely something you need to take time to adjust to. If you are new to trucking, or have been struggling with your sleep lately, take these tips into consideration!

Invest in quality pillows and blankets

Sleeping in your truck may not be ideal, but make the most of it by investing in quality blankets and pillows. You will be surprised at the difference it makes! Even if you are a local driver and don’t sleep on the road, you will then look forward to coming home to your comfy bed and appreciate your sleep time more.

Use a sound machine

Something a lot of folks use to fall asleep is a sound machine. It plays calming noises helping put your mind at ease and into relaxation mode. It can also help cancel out any noise going on outside of your truck. It’s worth a shot!

Avoid electronics before bed

Studies have shown that using your phone before bed keeps your brain engaged and suppresses the melatonin levels in your brain, causing you to stay more alert and awake. Try reading a book, or plan out your day for tomorrow instead!

Even though Valentine’s day is a one day event, maintaining a healthy heart is a lifestyle. Take everything you learned from this blog into account that you must stay consistent! Your heart is a lifelong muscle that is working for you. Treat it right! With anything you wish to accomplish, consistency and hard work is key. As long as you don’t lose site of your goals or give up, you are golden. Slip ups will happen, but don’t let it affect your entire journey to healthiness.