Healthy Foundations is an all-in-one exercise and nutrition program made specifically for truck drivers that want to reach their health goals and live healthier lives on the road. All exercise routines in this program can be done in-truck with nothing but your bodyweight and maybe some odds-and-ins you'll have lying around your truck cab. Each day will last between 10-20 minutes and is doable for all fitness levels. This is a great introductory program if you're new to exercising. It will show you how to build a strong core and healthy foundation so you can build muscle and stay injury free.
The nutrition portion of this program will consist of two recipe videos every week. I have tried to include a variety of healthy recipes that may meet a variety of needs - plant based, gluten free, low carbohydrate, etc. There will be recipes that are great for meal prep, snacks, and 'throw together meals'. Each video is under 10 minutes. The video will show steps of the recipe, while also providing you nutrition education about the foods being used. Each week you will also find a handout that is located near the recipe videos. This handout will provide you with the ingredients, instructions, and author of each recipe being used. Cooking on the truck is important for your health! This typically helps drivers lower their consumption of salt, sugar, fat, and excess calories.
Week 1
Exercise - Fit Test
Exercise - Full Body Circuit
"Some people want it to happen, some wish it would happen, others make it happen."
Michael Jordan
Exercise - Cardio Mobility Flow
"It's hard to beat a person who never gives up."
Babe Ruth.
Exercise - Full Body Circuit #2
"If something stands between you and your success, move it. Never be denied."
Dwayne "The Rock" Johnson. Actor and Pro Wrestler.
Exercise - Recovery Abs and Core
"Most people give up right before the big break comes--don't let that person be you."
Michael Boyle- MLB Performance Coach
Exercise - Full Body Circuit #3
"You have to push past your perceived limits, push past that point you thought was as far as you can go."
Drew Brees- New Orleans Saints quarterback
Nutrition - Mexican Quinoa Stew
Nutrition - Italian Chicken and Vegetable Skillet
Nutrition - Mexican Quinoa Stew and Italian Chicken + Vegetable Skillet

Week 2
Exercise -Recovery Abs & Core
"You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits."
Michael Phelps- Swimmer and 18-time Olympic gold medalist
Exercise - Full Body Circuit #2
"Your health account, your bank account, they're the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom."
Jack LaLanne- Bodybuilder known as the "Godfather of Fitness"
Exercise - Cardio Mobility Flow
"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health".
Hippocrates
Exercise - Upper Body Blast Circuit
"It's a general belief that cardio exercises boosts fat loss better than weight lifting exercises. In reality it's the opposite-lifting weights doesn't just build muscle but plays a bigger and faster role in fat loss as well."
Matt Hancock-DHF Coordinator
Exercise - Recovery Flow
"Definition of a really good workout: When you hate doing it, but you love finishing it."
Anonymous
Exercise - Full Body Circuit #3
"Motivation is what gets you started. Habit is what keeps you going."
Anonymous
Nutrition - Instant Pot Spaghetti
Nutrition - yogurt parfait
Nutrition - Instant Pot Spaghetti and Yogurt Parfait

Week 3
Exercise - Fit Test
Exercise - Recovery Abs & Core
Exercise - Upper Body Blaster
Arms, shoulders, chest, back...This routine checks all the boxes. Let's get jacked in today's routine!
Exercise - Recovery Flow
Recovery is all about helping with blood flow to flush the muscles and help restore tight muscles to good movement patterns. Let's get rid of that stiffness and get you flexible.
Exercise - Full Body Circuit #2
Weight loss. To lose weight it's all about moving more to create a calorie deficit. This routine and a sound diet will help you reach that goal.
Exercise - cardio mobility flow
Time to get bendy. Let's finish out this week strong with some mobility exercises and stretches.
Nutrition - Instant Pot Lentil Soup
Nutrition - Fruit and Natural Nut Butter
Nutrition - Instant Pot Lentil Soup and Fruit + Nut Butter

Week 4
Exercise - Last Fit Test!
Exercise - Recovery Abs & Core
Exercise - upper body blaster
Last week and last chance to burn some major calories. If you've worked out every day in this program you're gonna notice some major progress in these workouts. Great work so far!
Exercise - recovery flow
Why recovery? The movements in this workout are essential to helping with weight loss, back pain, and a variety of other problems you might have.
Exercise - Full body circuit #3
Let's torch some calories in today's routine! We're gonna get after it with this full body, muscle building routine!!
Exercise - cardio mobility flow
It takes time and consistency to make a difference in your health and in building muscles to lose weight. Stay the course. You're almost there!
Nutrition - Instant Pot Frozen Chicken (On a Salad + In a Wrap)
Nutrition - Instant Pot Stuffed Pepper Soup
Nutrition - Instant Pot Frozen Chicken Breast and Instant Pot Stuffed Pepper Soup
