FirstFleet TenFour: Recent Episodes
FirstFleet Inc.
The company podcast of FirstFleet, Inc. designed and intended to connect and communicate with our team of dedicated transportation professionals around the country. Let's start a conversation.
Join us and listen in with the leadership at FirstFleet as we hear all the ways we have grown as a company in 2022! This is an episode that you do not want to miss!If you want to join in the conversation or if you have an interest in being a Beta Driver, please leave us a voicemail message at: 615-257-9905 or email us at podcast@firstfleetinc.com.
Join E-liz as she interviews HR Director, Alisha Young. They talk through what we need to know about open enrollment season which starts this Saturday, October 1!
Join us as we interview Tim Barton of NC and Sonya Freeman on our safety team about driving and making connections.
Check out Grace's Instagram Account - @fit.trucker.lady
A video explanation of a Dunphy Squat
Other Products We Discussed:
Her Lunch Box
Car Freezer
Listen in as we talk with 3 Tennessee drivers on how they made it into the Million Mile driver club at FirstFleet. In this episode, we speak with Charles Smith, Dale Moore and Roy Jones and hear what their work life looks like driving around the South East.
Walk through the carb jungle with Mark and E-liz.
Call in today to vote on what we should discuss next on the podcast! Call: 615-257-9905 and leave a voicemail or email podcast@firstfleetinc.com or vote on our Facebook Poll :D
How does your food rank on the Glycemic Index?
"Your genes are the gun but your lifestyle is the trigger" - so how are you living? And where is your lifestyle leading you - Are you headed down the path towards diabetes? or metabolic fitness?
The Show Notes -
as promised and with all the research studies mentioned in the podcast:
Sarcopenia = the deterioration of muscle tissue due to age - after you hit 30, the rate increases 3-8% every 10yrs
5:00 - Insulin Resistance causes muscle wasting
9:30 - Goal = 1 gram of protein for each pound of ideal body weight
10:20 - does fat make you fat?
12:20 - does move more, eat less actually work?
13:30 - What the Average American Ate in 1939 - a review of the US Census from 1939
14:10 - American Resting Metabolic Rates have fallen in the past 100 yrs -in Men -in Women
14:40 - Average American woman has gone from a clothing size 14 to a size 16-18 in the past 5 years
16:00 - Omega 6/Linoleic Acid causes fat cells to grow
17:40 - Omega 6s cause us to be hungrier and get fatter
18:00 - Saturated Fat protects you from strokes & doesn't increase risk of heart attacks
21:00 - other foods that contain Omega 6
21:25 - 1960-2008 amounts of linoleic acid in our fat
22:40 - oxidized fats cause inflammation
23:30 - 9 calories per 1 gram of fat, 4 calories per 1 gram of protein (some bodybuilders count protein of zero)
24:20 - Go for whole foods - dodge processed stuff especially with lots of ingredients
26:00 - change in American Protein Consumption & amounts of Omega 6 in chicken and pork
28:00 - high intensity exercise can spike your blood sugar (but in a good way)
39:00 - A1c and Testosterone discussion
32:15 - Get your Fasting insulin checked - Goal = under 5
Click here for a simple overview on Seed Oils with all the science
Wanna connect?
Call: 615-257-9905 and leave a voicemail or email podcast@firstfleetinc.com
Here are some topics discussed:
1 gram of Protein = 4 Calories
Goal: Eat 1 gram of protein for 1 pound of ideal body weight each day
Great (and weird) recovery foods
Sarcopenia - at age 40 you begin to lose muscle
The older you get, the less you absorb protein so you need to eat more
at 12 min - Shout out to Chris from Lynchburg
13:15 - Recommendations (from non-health professionals)
Fill up on protein - beware of restaurant bread baskets
Let's build our muscles
80% of Americans have Metabolic Disfunction = that's bad
Insulin Resistance Causes Your Muscles to Waste Away - https://academic.oup.com/endo/article/147/9/4160/2528321Focus on protein because muscle mass is essential to your metabolism and insulin resistance
Join Elizabeth Wyndham as she interviews 2 Driver Trainers: Brandon Burns and Jeremy Schroppel
Join Mark and Eliz as they discuss being financially wise in this tough economic time.
Favorite Driver Trainer Quote: A plan without action is wasted thought, but action without a plan is wasted time.
Listen in as James Mcintosh and Roger Poulin talk health and wellness with finances as well as physical health.
Favorite Quote from Ron - "A plan without action is wasted thought, but action without a plan is wasted time"
Call us today and tell us what you are most grateful for: 615-257-9905 and leave a short audio message. You can also email a message or send a video to us at podcast@firstfleetinc.com.
Come laugh with Elizabeth Wyndham as she learns some great winter driving tips from Safety Director, John Cole. If you have a winter safety tip that you would like to share with everyone on the podcast, please call: 615-257-9905 and leave a short audio message or email a video to us at podcast@firstfleetinc.com.
Join hosts Rebecca Wilson & Elizabeth Wyndham as they talk with FirstFleet President, Daniel Piper on all that has happened at FirstFleet in 2021.
Join Mark McKnight and Elizabeth Wyndham as they discuss the Truck Giveaway, Hold for the Holidays, back trouble, & Mark's magic tennis ball. If you want to join in the conversation, please leave us a message at: 615-257-9905
Join Elizabeth Wyndham as she interviews Director of Recruiting, Ken Scrimale to find out how to earn some big money or a chance to win a brand new truck! Find out more on our blog: https://www.firstfleetinc.com/tenFour/tabid/98/ID/738/Referral-Bonus-and-Truck-Giveaway.aspx
Join Elizabeth Wyndham as she discusses wellness and the holidays with two members of our HR team: Alisha Young and David Olascoaga
Are you going to join us in the challenge to not gain any weight over this holiday season?! Plus if you want to be on our FirstFleet Christmas Card, text a photo of yourself to: 615-656-0090.
Join Mark McKnight and Elizabeth Wyndham as they discuss deer hunting, getting stronger, and using that sweet pulse cash. If you want to chime in on the Wellness discussion or have recommendations for E-liz in her goal of getting stronger, call us at: 615-257-9905
If you have a safety tip that you would like to share, please call: 615-257-9905 and leave a short audio message or email a video to us at podcast@firstfleetinc.com.
Join Mark McKnight, Austin Henderson & Alisha Young as they discuss recent company changes and our Benefit Open Enrollment season that begins this Friday, October 1!
Your host, Elizabeth Wyndham, is interviewing Ken Scrimale (Director of Recruiting) and Jay Olejniczak (Director of Brokerage & Logistics) to discuss the state of US Trucking and what our recruiting team is up to these days. You will also find out why our FirstFleet memes have gotten so good lately. :)
Featuring John Cole and Allan Caldwell.
Learn the main reasons tires fail and find out how to avoid a breakdown on the road that could cost you 3+ hours.
Find out how to avoid a QLS sensor failure and be out of service for days while we wait for the parts to come in.
And learn why constantly maintaining tire pressure is such a big deal.
Join us for Part Two of our Safety Symposium as we hear from Debra Houston, Director of Risk Management, Mark Galloway of Portland, TN, Justin Lynn of Cullman, AL, Roger Poulin, Regional Safety manager in Maine, Chris Harmon of Bluffton, IN. We finish up with a live discussion with Regional Safety Manager, Ron Crow. Each of these members of the FirstFleet team have called in to give their best safety tips and tricks. Thank you all!
We also want to hear from you! If you would like to take part in the conversation, please call: 615-257-9905 and leave a short audio message. You can also email us at podcast@firstfleetinc.com.
Join us for Part One of our Safety Symposium as we talk with Mike Farmer of Portland, TN (a 3 Million Mile Safe Driver), Margaret Jones of Romulus, MI, Joseph Baker of Denver, CO, Larry Blair of Charlotte, NC, Vance Johnson of Circleville, OH, Shawnte Wyrick of Statesville, NC, Bronson Laney of the SERVE Center, & Rebecca Wilson from Murfreesboro, TN. Each of these members of the FirstFleet team have called in to give their best safety tip. Thank you all!
We also want to hear from you! If you would like to take part in the conversation, please call: 615-257-9905 and leave a short audio message. You can also email us at podcast@firstfleetinc.com.
We are moving our podcast into the public sphere. You will need to subscribe to the new public podcast by clicking this link: https://firstfleet.transistor.fm/ and choosing your podcast app of choice.
We also want to hear from you! In honor of Operation Safe Driver Week, we are asking for your submissions. If you have a safety tip that you would like to share, please call: 615-257-9905 and leave a short audio message or email a video to us at podcast@firstfleetinc.com.
Submissions will make you eligible for one of four $25 gift cards.
Original Air Date: April 8, 2021
Today's host, Elizabeth Wyndham, introduces Tim Loudon and Justin Roberts from our MobileComm team. These guys have a wealth of knowledge and our topics include Drivewyze, Virgin Pulse, Spring Safety Training and more!
Join Rebecca Wilson and Elizabeth Wyndham as they talk with the Payroll and Customer Service departments - Meet the team and learn valuable tips to ensure proper pay and invoicing. Featuring Jill Speight, Barbara Oliver & Jackie Ward
Join Rebecca Wilson & Elizabeth Wyndham as they discuss the past year with Ray Wright and his 3 Zone Managers: John Waisanen, Aaron Pennington, & Craig Doyle. Listen in as Ray and his managers discuss the pandemic, the Platform Science roll-out, and what they face in their areas.
Join Mark McKnight and E-liz Wyndham as they discuss the book Atomic Habits and find useful tips to help us develop good habits for 2021. They are joined by special guest, Devin McKnight (Mark's son).
This episode features a wide range of people giving us an overview of the million mile driver program as well as interviews with 2 million mile drivers: Brian Helmer and Jim Jackson.
Join Mark McKnight and Elizabeth Wyndham as they talk with special guest, David Olascoaga from our HR department about our brand new Wellness Provider, Virgin Pulse!
Listen as Mark and Elizabeth get a sneak peak at our new Wellness Provider - Virgin Pulse!
Join Austin Henderson, Rebecca Wilson, Mark McKnight & Elizabeth Wyndham as they discuss all that has happened with our company and our world this past year. We will also feature a special segment with our President, Mr. Daniel Piper.
Mark McKnight and Elizabeth Wyndham are back to give us a breakdown of how we can be healthier and keep weight off this winter. We will go through the 12 steps to keep the weight off for the long term.
Join Austin Henderson and Rebecca Wilson as they interview FirstFleet Executives Daniel Piper and David Beeny about the early history of FirstFleet. Listen to all the fun stories and find out fun facts about FirstFleet.
Jesus Landaverde lost over 100lbs since Father's Day 2020 and we want to share his story. Join us as we discuss the steps he took to change his life.
Join Mark McKnight as he interviews with Chris Gibson, Bobby Austin, Chuck Fleming, John Shull, Barry Elder, Michael martin, and Richard Vaughn. We hope you enjoy this wonderful episode of FirstFleet TenFour on the road!
Join Mark McKnight as he interviews Debra Houston, Director of Risk Management and discuss what Risk Management means and what that department does to protect our drivers and their money.
Join Mark McKnight as he interviews Bronson Laney, the head of our S.E.R.V.E. center. Find out what they do and why we are so excited to have them in our office.
Join Elizabeth Wyndham and Rebecca Wilson as they chat with Jim Crouse from Auburn, Maine and Joe Zinn from Cleveland, TN. Plus you will get to hear Elizabeth do math(!) and figure out how many loaves of bread Mr. Crouse has hauled in just 2 years with FirstFleet.
Join Mark McKnight and Elizabeth Wyndham as they chat with Michael Bishop, Crystal Coffey and Ellison Brunson about their terminals and their work with FirstFleet.
Join Elizabeth Wyndham and Rebecca Wilson as they chat with Chris Gibson about his experience driving for the Flowers account with FirstFleet.
Listen to Elizabeth Wyndham and Rebecca Wilson interview Shan Kizziah, one of our drivers out of Alabama.
Rebecca Wilson and Elizabeth Wyndham are joined by some special guests today to discuss Driver Appreciation Week. We will be hearing from Rob Stone (Regional Safety Manager), Teresa Zimola-Ransom (Driver Trainer in Cedar Rapids), and Bruce Sullivan (Driver Trainer out of Omaha). We will discuss life on the road and as a trainer and discuss some difficulties drivers face.
Join Mark McKnight and John Cole as they discuss what drivers should do to prepare for tomorrow's Road Check 2020 Inspection blitz! Don't miss out on this important update!
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
- 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?
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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.
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Monitor your Progress
- ask: how can i better monitor this task to hit daily and weekly goals?
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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? -
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.
This podcast has a little bit of everything! Austin Henderson and Mark McKnight discuss our new license plates, the deadline to save a bunch of money on health insurance and so much more! We even get to hear a call from one of our drivers from Alabama as a question on the air.
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.
Join Mark McKnight and Alisha Young as they discuss ways to save money and time related to your health. Also check out the new (and free) options for high blood pressure and diabetes management with Livongo.
Welcome to the all new FirstFleet Podcast, TenFour! Austin Henderson and Mark McKnight will discuss a few highlights from our company for 2020 and will discuss a few recent healthcare changes that can save you money and time! Please email podcast@firstfleetinc.com or call (615) 257-9905 to leave a message with any questions or comments.