Healthy Foundations Program

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

What seems impossible today will one day become your warm-up. So let's get started.
Record Your Fit Test Here

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

This stew is a great option for meal prep and it is plant based! I cooked it in the Instant Pot but it can also be cooked on a stove top (cooking time will be longer).

Nutrition - Italian Chicken and Vegetable Skillet

This recipe is what I consider a 'throw together meal' - all you need is a skillet to cook it in. It is quick, easy, and nutritious! Instead of using fresh vegetables you could use frozen non-starchy vegetables and instead of cooking your own chicken you could buy rotisserie chicken to add to the skillet.

Nutrition - Mexican Quinoa Stew and Italian Chicken + Vegetable Skillet

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Download PDF Here!
Check out the PDF to view both recipes' ingredients and instructions.

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 

This is a great recipe for meal prep! All you need to do is add a non-starchy vegetable to it (for example - salad, broccoli, green beans, etc.) to make it a balanced meal.

Nutrition - yogurt parfait

A yogurt parfait can be a great option for a snack or breakfast! Non-fat Greek yogurt is going to be the best yogurt option because it is higher in protein than regular yogurt. Pair this with berries, granola, etc. to make it higher in fiber.

Nutrition - Instant Pot Spaghetti and Yogurt Parfait

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Download PDF Here!
Check out the PDF to view both recipes' ingredients and instructions.

Week 3

Exercise - Fit Test

It's time to test your progress so far! Write down your reps in the form by clicking below.
Record Your Fit Test Here

Exercise - Recovery Abs & Core

Not only does a strong core look great, but did you know strengthening your abs and core also helps lessen back pain?

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

This is a great plant based meal prep recipe! Lentils are plant protein and contain fiber. Give it a try and let us know what you think!

Nutrition - Fruit and Natural Nut Butter

Fruit and natural nut butter is one of my favorite snacks! The fiber from the fruit paired with the fat and protein in the nut butter is nutritious and satisfying! This snack will keep you full until your next meal.

Nutrition - Instant Pot Lentil Soup and Fruit + Nut Butter

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Download PDF Here!
Check out the PDF to view both recipes' ingredients and instructions.

Week 4

Exercise - Last Fit Test!

Last week, last fit test, and final chance to push to the limits! Push past what you thought was once possible by getting more than you got last week.
Record Your Fit Test Here

Exercise - Recovery Abs & Core

As a truck driver you are 4 times more likely to have back pain than normal desk bound workers. This abs and core workout is what you need!

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)

If you are trying to eat healthier on a daily basis, having your protein source meal prepped can be a game changer! You can cook your own chicken OR buy a rotisserie chicken to then use a variety of ways. In this recipe, you will see me prep chicken then use it on a salad and in a wrap. The opportunities are limitless when you have prepped chicken!

Nutrition - Instant Pot Stuffed Pepper Soup

Here is another easy soup recipe! It contains lean protein (lean ground turkey), non-starchy vegetables (peppers), and complex carbohydrate (quinoa). This is a tasty and nutritious one pot meal!

Nutrition - Instant Pot Frozen Chicken Breast and Instant Pot Stuffed Pepper Soup

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Download PDF Here!
Check out the PDF to view both recipes' ingredients and instructions.