​Driving for a living can mean that keeping fit and healthy is a bit more difficult. Limited time to exercise and reaching for fast food can lead to weight gain. Here are a few tips that can help improve your concentration and stay healthy if you have to spend most of your time on the road.

As a team we will be sure to try to incorporate some of these over the next few months!

• Be sure to take 5

Whenever you aren’t actively driving, try to have a break and get out of your vehicle to stretch your legs for a few minutes. If you’ve got a bit more time, enjoy a brisk walk and really get the blood flowing. More ways to Stay Fit if You Drive for a Living.
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• Pack Lunch

Make sure you have healthy food for snacks and lunches. Not only will it save you money but you will also save on calories.
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• Stay Hydrated

Dehydration can actually affect your driving ability so it’s really important to stay hydrated. Try to keep a bottle of water with you so you don’t get thirsty. Feeling thirsty can also make you eat more so another good reason to keep up the fluids!
 
While we’re talking about eating and driving it’s worth pointing out that it is not actually illegal to eat or drink behind the wheel but you could be prosecuted for careless driving if you are not in proper control of your vehicle, so use your common sense and only eat or drink if it’s safe to do so!

So Sally and myself (Mario) made a bet! We’ve challenged each other to lose as much weight as we can between now and my birthday (8th October). Our target is to lose 7kg and whoever loses the least weight by 8th October will pay £100 to our chosen charity The 3 Pillars Feeding the Homeless.
 
The 3 Pillars Feeding the Homeless is a charity that devotes their time and resources to helping the homeless in Peterborough and the surrounding areas. They provide food, clothing and bedding for over 60 homeless people a night.
 
If we can generate enough interest to motivate us we can start a Just Giving page to really maximise our fundraising for this fantastic local charity.
 
The stats so far! 
We started our weight loss challenge back in April.
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• April: No change for either of us
• May:  2.26 kg (5lb) loss each
• June: Mario - 6lb loss | Sally - 1lb loss
• July: Mario - 10lb loss | Sally - 4.5lb loss
• Aug: Mario - 7lb loss | Sally - 2lb gain
• Sept: Mario - 7lb loss | Sally - 1.5lb gain
• Oct: Mario - 7lb loss | Sally - 3lb gain

3 Pillars Feeding the Homeless
The weather is getting wetter and colder, The 3 Pillars Feeding the Homeless are accepting donations of food, blankets, tents, clothing (coats, shoes, gloves) waterproof clothing and waterproof bags. Join the group - 3 Pillars Feeding the Homeless: https://buff.ly/2XeZpfp

In March 2019 drivers will be faced with a list of new road laws and changes to the MOT system. Courier drivers across the country will be affected so it pays to get up to date with the new legislation.

We’ve put together a useful list of all the changes set to take place to help get you up to speed:

• Overtaking Cyclists 
  Be sure to leave enough room when overtaking a cyclist; The Highway Code says motorists should leave 1.5 metres (about the width of a car door). Failing to leave enough room could result in £100 fine and 3 points on your licence!
  
  
• Smart Motorway Fines
  Driving in a closed lane on a Smart Motorway could see you facing a £100 fine. Lanes shown with a red X in the automated signs above the motorway must be kept clear due to a blockage or accident and it’s expected that the government will announce a £100 fine and 3 penalty points if the lane closure if ignored.
  
  
• Newly Qualified Drivers
  At the moment new drivers face harsher penalties in their first 2 years of passing but it’s expected that more restrictions could come in to force. The RAC predicts these restrictions will focus on curfews (times new drivers will be permitted on the roads), limit the number of passengers the new driver is allowed to have, enforcing separate and lower speed limits to other drivers, limiting the engine size they can drive, introducing mandatory P plates and introducing lower alcohol limits. A pilot scheme for graduated licences is going to be trialled in Northern Ireland over the next year and if successful it could rollout across England.
  
  
• New MOT Rules
  In 2018 the MOT test was overhauled and new categories were introduced (Dangerous, Major, Minor, Advisory and Pass). Further requirements are being included in the test such as checking for under inflated tyres, contaminated brake fluid, brake pad warning lights and missing brake pads or disks, reversing lights (cars newer than September 2009) and daytime running lights (cars newer than March 2018). Remember, driving without a valid MOT could result in a fine for £1000!

 
It’s up to all courier drivers to make sure their vehicle is roadworthy and passes all the legal requirements. Keep up-to-date with all the latest changes to road laws and MOT tests, head to the Gov.uk website and The Highway Code.

The winter weather is certainly upon us and many of us will have already seen the snow. The media tells us there is more snow and colder weather coming so it’s likely we haven’t seen the last of the tricky winter driving conditions so we thought we would share some top tips with you to help you drive safely in winter conditions.

Firstly, as much as you may have heard it on the media, it really is true – when the road is snowy or icy and the weather is bad for drivers only drive if it is really necessary. If you go out you risk being stuck on roads for hours on end due to bad weather or accidents ahead, and you risk being in a serious accident yourself.

If there is an urgent order, package or confidential document that really must get to someone today then why not call in a courier, like JC Couriers Ltd to deliver the urgent package for you? Couriers like us have been doing this job professionally for nearly 30 years now. We are very experienced drivers and know how to drive safely in dangerous winter conditions; so pop the kettle on and book a courier to get it delivered to save putting yourself at risk.

However, if you do decide that you must drive in winter conditions then please follow these tips to help you stay safe on the roads this winter;

• Pack supplies such as a blanket, warm clothing, a snow shovel, ice scraper, de-icer, a torch and similar so if you do break-down, have an accident or get stuck on roads you are prepared; make sure your mobile phone is fully charged too.
• Make sure your route is planned in advance and try and stick to major roads that will have been cleared or gritted; do not rely solely on your satnav but instead have a rough idea of where you are going.
• Ensure you have a full tank of fuel before you head off, this will help put your mind at rest if you get stuck in traffic, a petrol station is closed or you want to run the engine to keep yourself warm.
•  Before you leave double check the tyre tread depths, they need to have at least 3mm tread to cope in slippery conditions; if you are driving a lot in wintery conditions it may be worth investing in winter tyres for improved grip and traction.
• Also check your fluid levels in the car before you set off; especially the screen wash as lots of road muck sprays up on your windscreen and you will go through the screen wash quicker than normal.
• Double check you know how your car heaters work to not only warm you up, but also to clear mist from your front windscreen; if you are not sure then take a few moments to check your cars manual.

Like we said at the beginning, avoid driving in bad weather conditions wherever possible, but if you must drive then please take care and allow yourself extra time to get to where you are going.

Whether you’re stuck in traffic or snatching a quick cuppa, read this fact-filled tip-tastic article about driving more safely during those horrid winter months.

Driving in the winter is very different than in other times of the year. Adverse weather and longer periods of darkness (especially after the clocks go back at the end of October) makes driving more hazardous. Sometimes conditions can be extreme, as we have found out over recent winters, with prolonged periods of heavy snow and floods.

This means that we need to adapt the way we drive.

Different weather conditions create different hazards throughout the Winter and in different areas of the country at different times. A single journey may take us into very different weather, road and traffic conditions, so we need to be prepared for each one.

The following tips may help you cope better with the various seasonal weather hazards. However, as we all know, many of these conditions can occur at any time of year.

• Prepare your vehicle
• Prepare your journey
• Prepare yourself
• Driving in snow or ice
• Rain
• Fog
• Strong Winds
• Low Sunshine

Prepare your vehicle
It's a good idea to have your vehicle fully serviced before winter starts and have the anti-freeze tested. If you can't have it serviced, then do your own checks. In particular, check:

• Lights are clean and working
• Battery is fully charged
• Windscreen, wiper blades and other windows are clean and the washer bottle filled with screen wash
• Tyre condition, tread depth and pressure (of all the tyres, including the spare)
• Brakes are working well
• Fluids are kept topped up, especially windscreen wash (to the correct concentration to prevent it freezing), anti-freeze and oil

RoSPA has produced a film illustrating the most important things to check and how to do so.
It's also a good idea to stock up on de-icer, windscreen wash, oil and anti-freeze at the start of Winter.

Emergency Kit
When extreme weather is possible, keep an emergency kit in your car, especially if you're going on a long journey. If this seems unnecessary, take a moment to imagine yourself stranded in your car overnight, due to a snow storm or floods. How would you stay warm? What would you eat and drink? If you must drive in these conditions, we recommend that you carry:

• Tow rope
• A shovel
• Wellington boots
• A hazard warning triangle
• De-icing equipment
• First aid kit (in good order)

• A working torch
• A car blanket
• Warm clothes
• Emergency Rations (inc hot drink in a flask – non-alcoholic, of course)
• Mobile Phone (fully charged)

Prepare your journey
Listen to local/national weather broadcasts and travel bulletins – especially for the areas you will be driving through. As conditions can change rapidly, check them regularly and be prepared to change your plans if conditions on your route worsen.
If conditions are very bad, and the emergency services are recommending that people don't travel, then avoid making your journey unless it is absolutely necessary. Can you postpone your trip? Can you travel by other means, or avoid the need for the journey completely by using the phone or email?
Of course, what's 'essential' to one person may not be to another; we each have to make our own decisions according to our circumstances. But, try to be realistic about which journeys are essential and which ones could be postponed.

If you decide you really must travel:

• let someone know where you are going and what time you hope to arrive, so that they can raise the alarm if you get into difficulties.
• Plan alternative routes in case your main choice(s) becomes impassable.
• Keep your fuel tank near to full to ensure that you do not run out.
• Make sure you have a fully charged mobile phone, so you can call for help or alert someone if you're delayed – it could be a long walk to a phone, if you don't have a mobile phone.
• If you don't have an emergency kit in your vehicle, at least take extra warm clothes, boots and a torch. Consider keeping a couple of long-life energy bars in the glove box.
• Clear your windows and mirrors completely of snow and ice before you set off (make sure the heater is blowing warm air before setting off – it will keep your windscreen clear.)

Prepare yourself
Most of us have very little experience of driving in extreme conditions, such as snow, so take some time to consider how it affects your driving. Don't just drive as normal.
When was the last time you had any driver assessment or training? This is an ideal time for some refresher training. If your employer provides driver training, take advantage of it. Or you can contact the RoSPA Advanced Drivers and Riders group in your area. To find out which is the nearest to you, go to www.roadar.org
A lot of us will catch colds or other illnesses during the Winter. If you're feeling so ill that your driving might be affected, don't take the chance of driving.

Driving in snow or ice
If you find yourself driving in snow or on icy or snow covered roads, adapt your driving to these conditions:

• Reduce your speed. The chances of skidding are much greater and your stopping distance will increase massively.
• Only travel at a speed at which you can stop within the distance you can see to be clear. Speed limits are the maximum in ideal conditions; in difficult conditions, they can often be too fast.
• Avoid harsh braking and acceleration, or sharp steering.
• Always reduce your speed smoothly and in plenty of time on slippery surfaces.
• Slow down in plenty of time before bends and corners.
• Braking on an icy or snow covered bend is extremely dangerous. The centrifugal force will continue to pull you outwards and the wheels will not grip very well. This could cause your vehicle to spin.
• To brake on ice and snow without locking your wheels, get into a low gear earlier than normal, allow your speed to fall and use your brakes gently.
• Increase the gap between you and the vehicle in front. You may need up to TEN TIMES the normal distance for braking.
• Keep your vehicle well-ventilated. The car heater turned up full can quickly make you drowsy.
• In snow, stop frequently to clean the windows, wheel arches, lights and number plates.
• Visibility will probably be reduced, so use dipped headlights.
• During wintry weather, road surfaces are often wet and/or covered in frost and ice or snow. But this does not occur uniformly. A road will often have isolated patches of frost or ice after most of the road has thawed – this commonly occurs under bridges.

If you get stuck in snow:

• If you get stuck in snow, revving your engine to try to power out of the rut will just make the rut worse. Instead, move your vehicle slowly backwards and forwards out of the rut using the highest gear you can.
• If this doesn't work, you may have to ask a friendly passerby for a push or get your shovel out.

If you get caught in a snow drift:

• Don't leave your vehicle
• Call your breakdown service or the emergency services and let help come to you.
• Don't run the engine to keep warm

Rain
Rain reduces your ability to see and greatly increases the distance required to slow down and stop. Remember that you will need about TWICE your normal braking distance. Use windscreen wipers, washers and dipped headlights; drive smoothly and plan your moves in plenty of time.

Aquaplaning
Aquaplaning is caused by driving too fast into surface water. When the tyre tread cannot channel away enough water, the tyre(s) lose contact with the road and your car will float on a wedge of water. Aquaplaning can be avoided by reducing speed in wet conditions. Having the correct tyre pressure and tyre tread depth will maximise your tyres' ability to maintain their road grip. If it happens, ease off the accelerator and brakes until your speed drops sufficiently for the car tyres to make contact with the road again.

Flooded roads

• Avoid the deepest water – which is usually near the kerb.
• Don't attempt to cross if the water seems too deep.
• If you are not sure of the water's depth, look for an alternative route.
• If you decide to risk it, drive slowly in first gear but keep the engine speed high by slipping the clutch – this will stop you from stalling.
• Be aware of the bow wave from approaching vehicles – operate an informal 'give way' with approaching vehicles.

Remember to test your brakes when you are through the flood.

Fog
Avoid driving in fog unless your journey is absolutely necessary.
Fog is one of the most dangerous weather conditions. An accident involving one vehicle can quickly involve many others, especially if they are driving too close to one another.
If you must drive:

• Follow weather forecasts and general advice to drivers in the local and national media
• Allow plenty of extra time for your journey
• Check your car before you set off. Make sure everything is in good working order, especially the lights

Reduce your speed and keep it down

• Switch on headlights and fog lamps if visibility is reduced
• If you can see the vehicles to your rear, the drivers behind can see you – switch off your rear fog lamps to avoid dazzling them
• Use the demister and windscreen wipers
• Do not 'hang on' to the rear lights of the car in front as you will be too close to be able to brake safely
• Switch off distracting noises and open the window slightly so that you can listen for other traffic, especially at crossroads and junctions
• Beware of speeding up immediately visibility improves slightly. In patchy fog you could find yourself 'driving blind' again only moments later
• If you break down, inform the police and get the vehicle off the road as soon as possible. Never park on the road in fog and never leave it without warning lights of some kind if it is on the wrong side of the road

Strong Winds

• Hold on tight
• Avoid bridges
• If driving a high sided vehicle...don't.

Low Sunshine
Ironically, having talked about all these poor winter weather conditions, winter suns can also cause difficulties. In Winter, the angle of the sun in the sky will frequently be too low for your visor to help. If blinded by glare:

• Reduce your speed
• Reduce the effect of glare by keeping both the inside and outside of your windscreen clean and grease free.
• If you wear sunglasses (with prescription lenses if necessary) take them off whenever the sun goes in. They should not be worn in duller weather or at night as they seriously reduce the ability to see.

If the Worst Happens
If you get stranded, don't panic.
Stay with your vehicle and call the Emergency services on your mobile phone.

Source: http://www.rospa.com/
RoSPA cannot be held responsible for the accuracy or completeness of any pages on linked websites.