FirstFleet tenFour

Mark and E-liz discuss what compounding is what does the compound effect mean: a strategy of reaping huge rewards from small, seemingly insignificant actions.

They discuss how small decisions add up over time and how they use this process in their day to day life - hint: E-liz cooks at home a lot

"Compound Interest is the 8th wonder of the world.  He who understands it, earns it;  he who doesn't, pays it."  - Albert Einstein

The Compound Effect Steps to Reach Any Goal:
1. Set and prioritize your goals
   - ask: What do you want to accomplish in the end?
   - Ex: E-liz' house hunt - she's trying to bag a trophy house but she's finding it much harder than deer hunting
           or Mark's exercise & nutrition goals

2. Write down all tasks necessary for achieving that goal
   - ask: What would it take to...
   - Ex: ...run/jog 1 mile without stopping? ...save up money for an emergency fund or to buy a house?  ...lose 10lbs?  ...start a 401k?

3. Register what you are doing throughout the day and plan your tasks
   - ask: Does this activity/choice help me accomplish my goal?  Or not?
   - Ex: That $5 coffee once a week adds up to $260 a year - could that money be better spent?  also discussed: walking 10min at a time vs tv watching and breaking up a task into more manageable pieces to more easily achieve it.

4. Monitor your Progress
   - ask: how can i better monitor this task to hit daily and weekly goals?
   - Ex: Financial goals - look at your weekly spending to make sure you are moving towards creating an emergency fund
            Fitness goals - log your 10min walks (or any other activity you do like pushups etc) to make sure you hit your weekly baby step goal
           Nutritional goals - log what foods you ate.  Ask were my food choices today better than yesterday - and will my choices tomorrow be 
                                          better than today? Am I feeding myself what my body needs for fuel and building muscle?

5. The Secret Ingredient
   - ask: Am i being steady and consistent? or do i give up too easily?
   - Remember: "Slow and Steady wins the race"

And finally, Mark wraps up with an update on his "fun" procedure from last week.

Mark and E-liz discuss:
- what is a diet
- macros & general diet tips
- their favorite junk food & healthy alternatives 
- the "fun" procedure Mark has coming up this week

Call in and let us know what your favorite healthy road foods are: 615-257-9905

Original Air Date: August 13, 2020

Join Mark McKnight, CFO and John Cole, Safety Director as they discuss some finer points of how we can better protect ourselves while on the road.

Decision Driving Steps
1. Expand our "Look Ahead" Capacity
2. Size up the Whole Scene
3. Signal Your Intentions Early
4. Plan an Escape Route
5. Take Decisive Action

Tell-tale signs that drivers are distracted: 
- Weaving
- Looking down and back up a log
- Not moving when the light changes
- Lights inside the vehicle at night
- Hard braking
- Traveling slower than the speed limit

How can we minimize our "Hit by Other Vehicle" type accidents?
- Limit distractions
- Don't drive fatigued
- Maintain proper following distance
- Expect the Unexpected
- Plan an Escape Route
- "Read" Traffic

Join CFO Mark McKnight and Trainer Elizabeth Wyndham as they discuss some tips to help prepare yourself to better fight off this virus commonly known as Covid-19.
Mark runs through the general guidelines put out by the CDC.
Then Mark and Elizabeth go through the A,B,C's of respiratory health to better protect all our drivers from this scary disease.
A = Activity
B = Breathing
C = Cardio

You do not want to miss Mark leading us through a basic Box Breathing Technique commonly used by the US Special Forces.

We all want to be healthier but working out is hard when you are stuck behind the wheel for 11 hrs a day.  Join the FirstFleet Squat King, CFO Mark McKnight and the TenFour podcast Producer, Elizabeth Wyndham as they discuss ways to add in movement while behind the wheel.
We will discuss Mark and Elizabeth's best tips to work your muscles while driving and learn Mark's patent pending trick for relieving a tight back while driving. 

Original Air Date: July 22, 2020

Mark McKnight and Elizabeth Wyndham discuss things to pay attention to and ways to keep cool and hydrated on these hot summer days.
Topics include ways to stay hydrated, how to get high quality sunglasses with your vision plan, and our favorite hydrating snacks.

Listen in today as we discuss what Independence Day means for our company and hear a great update on some new projects and FMCSA rules.