The Elite Road Warrior Podcast

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and and on a mission to help business travelers eliminate burnout and exceed results.

There are two major elements to business travel packing:

Luggage - aka: Carry On

In episode 091, I listed myself preferred carry-on called the Genius Pack G4 22" Carry On Spinner Luggage and I’ll put the link in the show notes as well.

It’s designed for the business traveler from the durability to the packing compartments. It’s costly, around $250 but worth every penny for me since I take it everywhere on every trip.

https://www.amazon.com/Genius-Pack-Carry-Spinner-Luggage/dp/B07JQ61D3R/ref=sr_1_5?dchild=1&keywords=genius+pack+g4+carry+on+spinner+black&qid=1604075216&sr=8-5

Work Bag

Typical elements:

Laptop
Tablet
Chargers
Anything paper-related such as presentations, files, etc.
Headphones
Pens / Highlighters

Back Pack

Traditional Computer Bag

Create a Packing List especially when you’re starting out for two reasons:

Not forget anything
Determine what you need and don’t need

Toiletries

Liquids
Medications & Vitamins
Tech & Office
Casual Clothes
Business Clothes
Sleep
Fitness
Pool or Beach Trips
International Trips
Special Events

You can pick up a copy of my packing list in the show notes at EliteRoadWarrior.com/095

Key Accessories

Headphones - you may be a Bose or Beats fan. You may prefer in-ear or over the ear. No matter what you choose, don’t skimp in this area. I highly recommend Noise-Canceling Technology as well.
Power strip - this may seem unusual or even a luxury but I’ve had many a time where I’ve needed to charge at the airport, restaurant, or hotel lobby and the one outlet within a mile is already in use. A power strip that “shares the wealth” is the perfect solution. I found one called the NtonPower Travel Power Strip that has 2 Outlets, and 3 USB Ports. It's a 15 inches Wrapped Short Extension Cord for only $17 on Amazon. I’ll put the link in the show notes. I find this ideal for a hotel room as well. https://www.amazon.com/gp/product/B072N854DK/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Water bottle- I’m not a fan of plastic and waste so

Key ERW Accessories

Flat Kiddos - an absolute must in my work computer bag that I can pull out at any point on my trip to take a picture of my Flat Kiddos. This has made a MAJOR
Difference staying connected with my kids in a creative way on the road
Frame the Fam Pics - I have two 5x7 frames in my carry-on and I pull them out when I unpack in my hotel. One is of me and my wife, the 2nd is a fam pic. I put them in two places in my hotel room to remind me of what is important at all times. Quick tip: take the glass out of the frame. #BadPersonalExperience
Not Forgotten Journal - if there’s one choice that I made on the road was to take just 2 minutes a day to write something, anything, just not nothing to my wife to let her know she’s not forgotten while I’m on the road. I put this NFJ in my carry-on so even on a busy day, I can pull it out on the plane and wr

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and (yeah five), and on a mission to help business travelers eliminate burnout and exceed results.

Nick Howard is a seasoned psychologist and leadership coach. For over 15 years, Nick has helped leaders perform at higher levels while Intentionally treasuring their most important relationships. Nick has traveled nationally and internationally providing trainings to help strengthen leaders. He knows personally and professionally the joys and challenges of business travel as he is flies regularly

What does freedom and isolation create in a road warrior?
What is the double-edged sword of experimenting on the road?
How do you know when you’ve crossed the line between a habit and an addiction?
What’s the long term consequences of bad road habits?
What do you do when you feel guilt, shame and hopelessness?

Question: (freedom / isolation)

What does freedom and isolation create in a road warrior?

Question : (experimenting)

What is the double-edge sword of experimentation on the road?

Question: (bad habits)

What’s the long term consequences of bad road habits?

Question: (addictions)

Question: (moral behavior)

Question Seven:

Question Eight:

Question: Road Warrior Lightning Round

Preferred Airlines
Window or Aisle
One thing you always do on a flight
Preferred Hotel Chain
Rental Car or RideShare / Preferred Vendor
Least Favorite Airport
Favorite City to Frequent
Biggest Road Pet Peeve

Question:

How can we find out more about you?

You can find the transcript and everything referenced in this interview in the show notes at www.EliteRoadWarrior.com/096

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at http://EliteRoadWarrior.com/096

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and (yeah five), and on a mission to help business travelers eliminate burnout and exceed results.

BRANT MENSWAR is one of the country’s “Top 10 Motivational Speakers,” a critically acclaimed author, award-winning musician, podcast host, and the CEO and founder of Rock Star Impact, a boutique agency that teaches people and organizations how to cultivate values-based leadership. His innovative work has changed what’s possible for industry-leading organizations like Netflix, Verizon, SunTrust, Microsoft, ESPN, Hilton, Sony Pictures, St. Jude Children’s Research Hospital and dozens more.

In a moment I’ll be asking Brant the following questions:

What is a Black Sheep and why is it important?
What is the biggest lie about purpose?
What was the catastrophic event in your life that forced you to discover your values?
How do we program our values to appear on demand especially on the road?
Where are you and how are you?

Question One:

Can you give us a 30K foot overview of your new book, Black Sheep - Unleash the Extraordinary, Awe-Inspiring Undiscovered You (further questions will get into the details of what / why/ how

Question Two:

(You’re challenging today’s thought leaders in not starting with your why, aka your purpose) and You have a specific process in a specific order: What / Why / How when most people start with their why. Why the change of order?

What is the biggest lie about purpose?

Question Three:

What was the catastrophic event in your life that forced you to discover your black sheep Values?

Question Four:

How do we find our black sheep core values that will guide our lives?

Worksheet link (http://worksheet.findyourblacksheep.com/selected)

Question Five:

How do we find or choose or define our purpose?

Question Six:

How do we program our values to appear on demand especially on the road?

Question Seven:

Anything from the book that we didn’t discuss that you’d like to highlight or emphasize? (Or just a closing thought or comment to summarize everything)

Question Eight:

Road Warrior Road Life Lightning Round...

Preferred Airlines
Window or Aisle
One thing you always do on a flight
Preferred Hotel Chain
Rental Car or RideShare / Preferred Vendor
Least Favorite Airport
Favorite City to Frequent
Biggest Road Pet Peeve

Question Nine:

How can we find out more about you / buy the book / hire you to speak?

Brant@rockstarimpact.com

You can find the transcript and everything referenced in this interview in the show notes at www.EliteRoadWarrior.com/090

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/090

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
LinkedIn Company Page - Elite Road Warrior
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and and on a mission to help business travelers eliminate burnout and exceed results.

This episode will be unusual for a few reasons:

It discussed my off road life
It’s personal
It’s something I’ve never experienced and challenging the six energy habits

Exposed Struggle #1st - I’m getting little to no movement
Word to Myself: Walk Away - I need to increase my walk time every chance I get every single day and no matter what the weather

Exposed Struggle #2 - I’m un-structured and unproductive

Word to Myself: Get a Plan - I need to start with my morning routine to begin my day with structure and then choose one major thing I can accomplish every single day.

Exposed Struggle #3 - I’m a night owl again

Word to Myself: Sleep with your wife! I need to go to bed with my wife no matter what even if it takes me forever to crash. I need to put a “kibosh” on this loose bed time which is never good.

Exposed Struggle #4 - I’m lazy on my eating

Word to Myself: MTHC - I need to continually hydrate more along with eat cleaner and greener

Exposed Struggle #5 - I’m not sleeping

Word to Myself: Don’t make it worse - I need to make the best of the rest I get knowing it will eventually get better

Exposed Struggle #6 - I’m drinking at home like I’m entertaining on the road

Word to Myself: Lay off the Sauce - I need to “be dried out” during the week. No excuses.

Frustration - I can’t move like I’ve always done. I literally cannot move my arm and it’s paralyzing and frustrating to need so much help and struggle on so many simple tasks like taking a shower, getting dressed, really anything that requires to hands

Anxiety - I’ve never had a limb so damaged and affect my life and it’s created this rare emotion in me. I’m anxious around people. I feel trapped in the sling especially at night and it’s revealed a level of anxiousness that is concerning to me.

Depression - I’ve not been one to stay discouraged or depressed for long but with all of the financial and health blows my family and I have suffered this year has put me in a place where I’m fighting this demon. It’s also feeding some of these struggles such as not eating well, not wanting to go for a walk, not caring if I’m structured or productive and definitely drinking too often.

You can find everything reference in this episode in the show notes at www.EliteRoadWarrior.com/093

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/0

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and (yeah five), and on a mission to help business travelers eliminate burnout and exceed results.

TRACY TIMM is the founder of The Nth Degree® Career Academy, the proven career clarity system that helps high-potential professionals discover, define, and drive careers they love. She has a degree in behavioral psychology from Yale University and studied design thinking with the founder of the d.school at Stanford University.

In a moment I’ll be asking Tracy the following questions:

What is a current and reverse life audit?
What are the benefits of behavioral assessments?
What is a “nothing is wasted mindset?”
What is the Four-part Career Pitch and why is it important?

Question One:

Can you give us the backstory of your new book, Unstoppable: Discover Your True Value, Define Your Genius Zone, and Drive Your Dream Career..?

Question Two:

What is the Nth Degree Framework at a 30K foot view? (FYI: further questions will get into the details of your framework)

Question Three:

In the DISCOVER Phase, you work us through a Current Life Audit. What is it and why is it important?

Question Four:

You're big on behavioral assessments - what are the benefits of taking the time to work through these assessments? (Measure strengths / personalities / motivations and drive)

Question Five:

What is a “nothing is wasted mindset?” - learned / earned - what did I learn and what can I bring with m?e

Question Six:

The four areas ( Ikigai) = passion / skill / paid for / contribution (what you love / what you’re good at / what the world needs / what you can get paid for

Question Seven:

What are “ninja skills”?

Question Eight:

What is the Four-part Career Pitch and why is it important?

Question Nine: Road Warrior Lightning Round

Preferred Airlines
Window or Aisle
One thing you always do on a flight
Preferred Hotel Chain
Rental Car or RideShare / Preferred Vendor
Least Favorite Airport
Favorite City to Frequent
Biggest Road Pet Peeve

Question Ten

Anything from the book that we didn’t discuss that you’d like to highlight or emphasize? (Or just a closing thought or comment to summarize everything)

Question Eleven

How can we find out more about you?

You can find the transcript and everything referenced in this interview in the show notes at www.EliteRoadWarrior.com/092

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/092

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
DISCOVER -
Now - explore your current circumstances, core values, and commitments
Nature - access your personality, behaviors, gifts, and aptitudes
Nurture - dive into your cumulative knowledge, skills, and expertise
DEFINE -
Niche - create your Olympic-gold-medal-level career sweet spot
DRIVE -
Network - strategically empower and leverage career advocates
Navigate - test drive your career ideas before going all in
Nourish - commitment to consistent re-evaluation and career evolution

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and on a mission to help business travelers eliminate burnout and exceed results.
Seven Mistakes New Business Travelers Do Wrong and How to Avoid Them

Mistake #1 - Not signing up for TSA PreCheck

These situations happen often and TSA PreCheck will save you over and over.

(For the podcast: I’ll put the link for TSA PreCheck in the show notes). Simply go HERE to apply. (https://www.tsa.gov/precheck)

ERW Tip: If you travel across the US borders, (north eh to Oh Canada or south, no espanol to Mexico) consider Global Entry. (For the podcast: I’ll put the link for Global Entry in the show notes). (https://www.cbp.gov/travel/trusted-traveler-programs/global-entry/how-apply)

Mistake #2 - Not getting your passport now

Quick Tip: Don’t leave your passport at home but always carry it with you in case you need it for another proof of identification.

Mistake #3 - Not using a packing list

These first three rookie road warrior mistakes are all before your trip:

Not signing up for TSA PreCheck and/or Global Entry
Not getting your passport now
Not using a packing list

Mistake #4- Checking a bag

Personally, I’m using the Genius Pack G4 22" Carry On Spinner Luggage

https://www.amazon.com/Genius-Pack-Carry-Spinner-Luggage/dp/B07QL926MX/ref=sr_1_11?crid=3VV2Y43SXN6OQ&dchild=1&keywords=genius+pack+g4+carry+on+spinner&qid=1601046147&sprefix=Genuis+pack%2Caps%2C175&sr=8-11

ERW Tip: Use packing cubes to maximize space. You’d be surprised how much you can get in a carry-on bag if you pack properly.

(I’ll put a link in the show notes for options: https://www.amazon.com/s?k=packing+cubes+for+travel&crid=1LDM7DALES8RN&sprefix=packing+cubes%2Caps%2C194&ref=nb_sb_ss_midas-iss-sm_2_13 )

Mistake #5 - Drinking too much at business events

Busy = Can’t Stop Now and I feel hurried

Beatdown = Can’t Take This and I feel stress

Burnout = Can’t Keep Going and I feel done

Mistake #7 - Not maximizing your destination

These 1st three are pre-trip...

Not signing up for TSA PreCheck
Not getting a Passport now
Not using a Packing List

These last four are during a trip…

Checking a bag
Drinking too much at business events
Working all the time on a business trip
Not maximizing your destination

You can find everything reference in this episode in the show notes at www.EliteRoadWarrior.com/091

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/091

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
LinkedIn Company Page - Elite Road Warrior
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and on a mission to help business travelers eliminate burnout and exceed results.
Most business travelers have one thing in common: airplanes.

When I first started traveling for work, I was trained inside-and-out on the product. Sound familiar?

And the only information I was given on the travel part was: “keep it as cheap as possible.”

CHEAP RESULTS

And hence learning the most effective ways to travel that yield for consistent results.

Consideration One: Hometown major airlines

Key Action: Know your primary hometown airlines options around you and find out if you have more than one choice

Consideration Two: Willingness to connection flights

Consideration Three: Reward programs

Key Action: Do your research on your airline options rewards programs

Consideration Four: Do you like their experience?

Key Action: Notice with a high level of critique how is your potential preferred airlines overall experience with their service.

Consideration Five: Have a strong secondary option

Key Action: All of the above considerations should be used on choosing your preferred secondary airlines

You can find everything reference in this episode in the show notes at www.EliteRoadWarrior.com/089

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/089

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
LinkedIn Company Page - Elite Road Warrior
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, (yeah five), and on a mission to help business travelers eliminate burnout and exceed results.
Business travel has many misconceptions. Someone who lives in the 9-to-5 office only world truly does not understand our world. At all.

Two specific groups of people within our inner circle of business travel, need to know the truth:

Future business travelers - whether you’re in a company that is grooming you to travel or you want to switch jobs or even careers to begin to travel for work

Leaders of business travelers - those that oversee and influence the work life of a road warrior

Why these two specific groups?

Lie #1 - Business Travel is a luxurious life

Here’s an Elite Tip: Find something to look forward to “doing or seeing” on every single trip:

Go to a ballgame
Visit a cool site in the city
Eat at a local favorite restaurant

Lie #2 - It’s hard to eat healthy on the road

And this journal is now available and called the Not Forgotten Journal. Go to EliteRoadWarrior.com/Store today to purchase your own copy for your significant other today.

The first two lies about business travel were:

Lie #1 - Business Travel is a luxurious life

Lie #2 - It’s hard to eat healthy on the road

Lie #3- I have no control of my time on the road

Lie #4 - My family is not affected when I’m on the road

For the rest of us, do you know who is really affected?

Your spouse who is left to take care of everything on their own
Your kids who now have to rely on just one parent

(Here’s an) Elite Tip: three tangible “change my ways” products to help you stay connected with your family on the road…

Not Forgotten Journal - learning to take just two minutes to write something to my wife each day in a journal I would one day give to her
Flat Kiddos - colored characters that I take pictures of them in my world
Connect Cards - creative cards made by kids for kids that I leave and send to my kids writing words of meaning

You can find all three of these products (and many more) at www.EliteRoadWarrior.com/Store

Lie #5 - There are no temptations with business travel

The phrase came from the teachings of Socrates and popularized by Plato. It was the first of three maxims inscribed in the forecourt of the Temple of Apollo at Delphi. The two maxims that followed "know thyself" were "nothing to excess" and "surety brings ruin”.

You can also find everything reference in this episode in the show notes at www.EliteRoadWarrior.com/087

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/087

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and love me some podcast interviews! And as always committed each and every trip to becoming and remaining an ERW.

Jake Kelfer is a lifestyle entrepreneur, life elevator, and coach to ambitious entrepreneurs and freedom seekers helping people create incredibly impactful and profitable businesses.

Why is connecting with people on the road important?
What are some key principles of connecting with people on the road we should apply?
How do we make networking part of our routine without feeling overwhelmed or wasting time?
How do you elevate your elevator pitch?
How do you get drinks the right way?
Where are you and how are you Jake?
Tell us more about your work with the Professional Basketball Combine
Give us a brief overview of your two books: Elevate Beyond and Elevate Networking

Question One: Why is connecting with people on the road important?

Question Two: What are some key principles of connecting with people on the road we should apply?

Question Three: In Elevate your Network, you have 25 "Kelf Keys” to build extraordinary relationships in life and business. I’d like to hit on a few:

Elevate Your Elevator Pitch
LinkedIn is the Goat of Business Networking
Get Drinks the Right Way
Do Your Research? (If time allows)

Question Four: How do we make it part of our routine without feeling overwhelmed or wasting time?

Question Five: I heard you have a new group coaching program, can you tell us about it?

Question Six: Any closing thoughts you want to leave us with today?

Question Seven: How do find out more about you?

You can find the transcript and everything referenced in this interview in the show notes at www.EliteRoadWarrior.com/084

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/084

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, Chicago sports fan, and understand all too well the dark side of business travel which we’re going to unpack in this episode.I’m going to go dark in this episode so I’m warning you up front - listener beware!

I’ve learned the reason many open up to me is for the following reasons:

I ask questions
I listen to their answers
I’m honest
I try not to rush them
I don’t judge
I try to give hope

The caution here is listening and learning not dismissing and judging.

If you lead business travelers in your company, you have a huge responsibility to both those above and below you in leadership.

It’s hard to do it all especially when you have limited time.

But should you be doing it all anyway?

We provide on-site consulting where we literally come to you to provide one or more of the following:

Business travel strategy - how to create consistent results, decrease costs, keep current talent, and attract top talent
Business travel culture - how to make your business travel team culture healthy and effective
Business travel workshops - we train your road warriors on how to do road life that eliminates burnout and exceed results

Visit EliteRoadWarrior.com right now for that complimentary conversation and analysis.

Five Downward Spiral Choices Into the Dark Side of Business Travel

ONE - The Choice to Become the Road Grinch

Everything is negative. Every aspect of the road:

Airport / Airline / Flight
Rental car or Rideshare
Hotel
The food
Customers

CALEB: Sound effect of the Charlie Brown teacher (https://www.youtube.com/watch?v=q_BU5hR9gXE)

TWO - The Choice to Experiment

THREE - The Choice to Develop Bad Habits

FOUR - The Choice to Feed Addictions

And the road is a perfect place for two things:

Developing and feeding that addiction
Hiding that addiction

FIVE - The Choice to Make Bad Moral Decisions

One Word: Integrity

Our integrity matters no matter where we are but especially on the road.

Action Items:

Be honest with yourself and own up to your dark side
Find someone to tell (close friend / counselor)
Know Thyself - put boundaries in place on the road and have someone hold you accountable.

You can find everything reference in this episode in the show notes and the full article at www.EliteRoadWarrior.com/085

There is also free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/085

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and absolutely love the study of habits which we’re going to unpack in this episode.The process of finding a guest to interview for the Elite Road Warrior Podcast can sometimes be a challenge. I want to bring relevant content to the life of a business traveler so if and when I find great content, the question always comes down to one simple question:

Can the content be translated to a road warrior’s life on the road?

Garland earned a Doctorate in Leadership and Spiritual Formation from Denver Seminary. There, he researched the effects of busyness on leaders and how to overcome both individual and organizational overcommitment.

In a moment I’ll be asking the following questions:

What is the Busyness Vortex on the road?
What is the CORE4 and how can we implement them on the road of all places?
What are some productivity suggestions that help us to become unbusy we should apply on the road?
How do we become unbusy on the road?
Where are you and how are you?
Before we go too far into the business travel side, we had a conversation about a Miami Canes fan turned Florida Gator who lives in Tennessee Vols enemy grounds.

Question One: Would you give us the backstory of why you wrote the book, Gettin’ UnBusy and a 30K foot overview of the book?

Question Two: Just as Elite Road Warrior has three focus areas: Work / Health / Home Life, you do as well. Would you share them?

Question Three: Right out of the gate, how do you define busyness?

Question Four: What is the Busyness Vortex on the road?

**Question Five:What is the CORE4 and how can we implement them on the road of all places?

Question Six: What are some productivity suggestions that help us to become unbusy we should apply on the road?**

Question Seven: What are the different type of constraints and how do we handle them on the road?

Question Eight: (Road Lightening Round)

Preferred Airlines
Window or Aisle
Preferred Hotel Chain
Rental Car or RideShare / Preferred Vendor
Least Favorite Airport
Favorite City to Frequent
Biggest Road Pet Peeve

**Question Nine:As we close, anything from the book you want to make sure we know?

Question Ten: How can we find out more about you?**

You can find the transcript and everything referenced in this interview in the show notes at www.EliteRoadWarrior.com/086

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/086

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and absolutely love the study of habits which we’re going to unpack in this episode.

If you’ve not heard my full story, you can find it way back in episode 002 of the Elite Road Warrior podcast, read it on the About Page on the website, or the chapter in the Elite Road Warrior book called, My Story.

Let me ask you a question I asked road warriors all of the time. What is more important on the road: Time or Energy?

You have the time but how’s your energy? And how much do you actually get done or should I say what is the quality and the results from your energy-less time?

But what if you had energy and limited time, how much can you get done? A surprising amount. Why?

Elite Road Warrior Group runs on the premise of Three Focus Areas:

Work
Health
Home Life

The two critical factors combined are what create the potential for your road superpower: your energy and your habits.

Did you catch the word “potential?” And this episode is to help you combine both your energy and your habits.

Energy Habit - a sustainable, repeated behavior that brings energy designed to produce desired results

Three Physical Energy Habits:

Move
Fuel
Rest

Three Mental Energy Habits:

Perform
Develop
Connect

Why You Must Implement Energy Habits on the RoadYour energy is not a guaranteed resource and must be recharged - I learned this the hard way so learn from me and recharge your energy on the road

Your energy must be channeled into more than just your work - don’t be “that guy” or “that girl” that loses their health and home life for their career

Your best way to create long-term results is leveraging the Six Energy Habits Framework - Elite Road Warrior has done the work for you so all you need to work the system

To this point we’ve learned the following:

Energy is more important than time
The definition of an energy habit
Why you must implement energy habits on the road

Two-Step Process:

Decide the type of person you want to be
Prove it to yourself with small wins

I want to be a road warrior who:

Moves consistently
Fuels properly
Rests strategically
Performs optimally
Develops personally and professionally
Connects thoughtfully and creatively

James Clear says this: "All BIG things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time."

The process of building a habit can be divided into four simple steps:

Cue. A piece of information that suggests there’s a reward to be found, like the smell of a cookie or a dark room waiting to light up.
Craving. The motivation to change something to get the reward, like tasting the delicious cookie or being able to see.
Response. Whatever thought or action you need to take to get to the reward.
Reward. The satisfying feeling you get from the change, along with the lesson whether to do it again or not
Make it Obvious
Make it Attractive
Make it Easy

James Clear talks a lot about Environment Design.

He’s a big advocate that "You don’t have to be the victim of your environment. You can be the architect of it."

Make it Satisfying

You can find everything reference in this episode in t

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and recently tested to go o a business trip hence this episode.
I thought for sure back in March when the health pandemic intensified that I would be traveling by this summer and definitely having a family vacation where we load my basketball team of kids and wife on a plane to go somewhere but even that was canceled.

I’ve talked to countless business travelers and the series of questions and comments goes like this:

Do you know when you’re going to be allowed to travel again?
How are you doing your job without traveling?
Will they make you travel any less when you finally go back?
What are you missing about the road?

Question #1

Why was I so disappointed I couldn’t go on this recent trip?

Question #2

What have I discovered about myself these 1st four months of not traveling?

Question #3

What draws me to the road?

Question #4

What if I can’t travel until September or even January?

Question #5

What do I need to change? (Start / Stop / Do More / Do Less)

What have you discovered about yourself these 1st four months of not traveling?
What draws you to the road?
What if you can’t travel until September or even January?
What do you need to change? (Start / Stop / Do More / Do Less)

Your action items may be one or more of the following:

Actually implement Process the Thoughts with these questions
Listen or re-listen to the six-part podcast series on how to leverage home life to prepare you for road life - check out episodes 066-074 to go deeper.
Make some pre-purchases - Not Forgotten Journal / Flat Kiddos / Connect Cards / Water Bottle / Elite Road Warrior Black Leather Journal

You can find the listed resources at www.EliteRoadWarrior.com/Store

You can find everything reference in this episode in the show notes at www.EliteRoadWarrior.com/079

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/079

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and a recovering workaholic.

Busy – Can’t Stop Now – I’m hurried and my energy is dispersed

Beatdown – Can’t Take This – I’m now stressed and my energy is decreased

Burnout – Can’t Keep Going – I’m officially done and my energy is depleted

HERE ARE THE THREE PHASES OF THE ENERGY CYCLE: PHASE ONE: REST = STOP FOR NOW

The Quick Hit Charge – plugging in to get a quick bump in energy (and we’ll talk about this more later in the episode)
The Trickle Charge – the low amp, long duration full charge (patience sold separately)

THERE ARE THREE PARTS TO REST:
SLEEP

The 2nd part of Rest is…

BREAKS

And the 3rd part of Rest after Sleep and Breaks is…

MARGIN / DOWNTIME

Phase One of the Energy Cycle is Rest – Stop for Now = my energy is recharged through sleep / breaks / margin for downtime

After Rest – Stop for Now, we move to Phase Two of the Energy Cycle:

PHASE TWO: REFUEL = PUT BACK IN

THERE ARE THREE PARTS TO REFUEL:

Nutrition

The 2nd part in Refuel is…

Fitness

After Nutrition and Fitness, the 3rd phase in refuel is…

Development

Here are Four C’s to better clarify a PDP:

Consume – this is what I read and hear on a daily basis – think books, blog posts, magazines, podcasts, audiobooks, etc.
Coaching – hiring someone ahead of me for a season to get me where I want and need to go – often expensive but always worth it to me
Courses – for me this is online courses that help me continually develop
Conferences – opportunity to learn and network with like-minded learners on the same journey

PHASE THREE: RE-ENGAGE = GET BACK OUT

This is The Energy Cycle where you can become an ERW:

1. Rest – Stop for Now = my energy is recharged through sleep / breaks / margin for downtime

2. Refuel – Put Back In = my energy is replenished through nutrition / fitness / personal development

3. Re-Engage – Get Back Out = my energy is renewed through planning / implementing / evaluating

You can find everything reference in this episode in the show notes at www.EliteRoadWarrior.com//077

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com//077

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, enjoying a little break from the road but always committed each and every trip to becoming and remaining an ERW.

Here’s the backstory of Justin Pugh:

Operation Enduring

Freedom Veteran

Father

Disgruntled, but hopeful Colts fan,

2nd Amendment Democrat

Lover of Technology

and a man of faith.

In a moment I’ll be asking Justin the following questions:

Why were you not willing to slow down on the road?
What was your breaking point moment to making change in your life?
How has Elite Road Warrior content influenced you?
What would you say to a road warrior who needs to make some changes?
What would you say to a company with business travelers to maximize your business travelers?

Question One: Do you remember how we met for the 1st time? (JP - At a sales conference in Outer Banks, NC and you came in to hear me speak on the six energy habits)

And what was your 1st impression?

Question Two: How is the quality and quantity of your sleep on business travel?

Question Three:Tell me about your morning routine on the road.

Question Four: How important is exercise on the road for you and what do you do?

Question Five: How challenging is eating healthy on the road and how do you handle it?

Question Six: How do you handle interruptions on the road?

Question Seven: How do you connect with those you love back home while traveling?

Question Eight: What is something you want to improve or an area of struggle that needs to grow for you on the road?

Question Nine: Any closing thoughts or challenges for those on the road?

You can find this episodes, questions, time stamps, quotes, and links in the show notes at www.EliteRoadWarrior.com/076

You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/076

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Welcome to the ERW podcast, I’m your host, BpB, fellow grounded road warrior at this time, husband of one, father of five, and relationally thankful for this extended time home with my wife and kids. I’ve not been home for this long of time with everyone in decades. Hopefully this time home for an extended period of time has allowed you to re-connect in ways the road dis-connects all of us who travel for work.

But the key question is: how are you connecting with those you love at home during this extended period of time?

Or to ask it another way: have you leveraged this time home to prepare you relationally for the road when we get back to road life?

Ever felt this way when traveling?

Then, why is CONNECT one of the six energy habits? Because our families and relationships are our ultimate gauge of success.

There are three parts of the Protect Connect Formula:

Connect Intentionally

Key Phrase: Think Be Consistent

Be PATIENT

PLANNED

Plan the When

Plan the What

Connect Thoughtfully

PLAN AHEAD

WRITTEN WORD

Miss You

Love You
Thinking of You
Proud of You
Need You

They absolutely love getting these cards made by kids for them. And by the way, all the profit goes to a non-profit called Warrior Wagons, who helps families going through pediatric cancer. So a double win when you purchase Connect Cards which you can find at www.EliteRoadWarrior.com/Store

You can purchase your own Not Forgotten Journal at www.EliteRoadWarrior.com/Store

RECORDINGS

GIFTS

Connect Creatively

BE MEMORABLE.

SEVEN CONNECT CREATIVELY KICK-STARTERS

. BEGIN WITH WHAT’S NATURAL TO YOU

BE AGE-APPROPRIATE

You can purchase your own Flat Kiddos that come in grade school boy or girl and toddler boy or girl at at www.EliteRoadWarrior.com/Store

INVOLVE OTHERS

IT’S OKAY TO REPEAT SOMETHING

CREATIVELY EDUCATE

MAKE LIGHT OF YOURSELF

LOOK FOR IDEAS CONSISTENTLY

To find this episodes notes and resources, check out www.EliteRoadWarrior.com/073

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and we’re back in the groove of the even-numbered episodes focus on interviews with subject matter experts and fellow road warriors traveling at an elite level.

John Di Domenico is an Emmy Nominated, Actor, Writer, Comedian and Impersonator.

Di Domenico is also the voice of Trump on the bestselling audio book The Method to the Madness. What’s amazing about John’s backstory is he overcame a severe speech impediment as a child to become a performer and look where he is today. What a story of perseverance and overcoming.

I’ll be asking John the following questions in this interview:

Your level of energy required to do your job as an entertainer that impersonates has to be demanding and draining so how do you handle it?

What do you find yourself eating and drinking as an entertainer on the road?

How much sleep do you get on the road and what is the quality of your rest?

What is at stake if you don’t perform at the highest level on the road?

What do you want to improve in your Road Life right now?

Q: Your level of energy required to do your job as an entertainer that impersonates has to be demanding and draining so how do you handle it? (Big picture answer since other questions dive into the specifics)

Q: What does standing / walking / exercise look like for an average day on the road

Q: What do you find yourself eating and drinking as an entertainer on the road?

Q: How much sleep do you get on the road and what is the quality of your rest?

Q: What is at stake if you don’t perform at the highest level on the road?

Q: How do you stay connect with those you love back home while you were on the road?

Q: What do you want to improve in your Road Life right now?

Q: Any Closing Thoughts or Comments?

Q: How can we learn more about or follow you?

You can find this episode’s questions, key takeaways, and resources free resource: 10 Business Travel Hacks Guide in the show notes at at www.EliteRoadWarrior.com/074

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, enjoying a little break from the road but always committed each and every trip to becoming and remaining an ERW.

Nick is a business and career coach, with 20 years of background in financial services. Originally from London, England, Nick has also worked in the Philippines, Florida, New York, and now calls Charlotte, NC home. Over the past 4 years, Nick has shifted his focus on creating his purpose and now helps people and businesses through coaching. He is trained through Tony Robbins coaching and is also a certified health coach.

How is your perspective enhanced by traveling?

Why is it so important to understand our own behavior and why we do the things we do in business travel?
How much of a difference does your habits and routines make on the road?
How can you create focus while traveling for business?
How do leverage the power of connection as a business traveler?
As a coach, what difference do you see in those that prioritize personal development and those that don’t?

Where are you and how are you Nick?

So, a business and career coach, huh?

Question One: How is your perspective enhanced by traveling?

Question Two: Why is it so important to understand our own behavior and why we do the things we do in business travel?

Question Three: How much of a difference does your habits and routines make on the road?

Question Four: How can you create focus while traveling for business?

Question Five: How do you leverage the power of connection as a business traveler?

Question Six: What are some ways we can improve in the area of connection with people on the road?

Question Seven: As a coach, what difference do you see in those that prioritize personal development and those that don’t?

Question Eight: Any closing thoughts?

Question Nine:How can we follow you or learn more about you?

You can find everything reference in this interview in the show notes at www.EliteRoadWarrior.com/082

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/082

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, author, and loving some extra time over the summer to play sports with my kids. Through the years, I’ve met many a business travel team leader whether a director or VP of sales, HR, employee development, etc. that have one universal struggle with their business travelers: INCONSISTENT RESULTS!

The business traveler
The company
Lack of boundaries with work hours
Feeling overwhelmed by the daily road demands
Diminishing or inconsistent results

Lack of boundaries with work hours

Feeling overwhelmed by the daily road demands
Diminishing or inconsistent results
Frequently coming back tired from a business trip
Neglect of eating properly on a consistent basis
Lack of any type of exercise on the road
Missing those back home

Business Travel Burnout is Real No Matter if it’s Ignored or Not

That’s it. Go to www.EliteRoadWarrior.com and click on Complimentary Analysis.

You can find everything reference in this episode in the show notes at www.EliteRoadWarrior.com/081

Along with the PDF of this episode as a reference guide in the show notes as well at www.EliteRoadWarrior.com/081

I’d love to hear from you so connect with me on my primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

Or email me directly: Bryan@EliteRoadWarrior.com

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, left-handed, and a sports junkie.

How many of you are just plain tired?

Anyone deeply tired?

And how many more of you can take that a few steps further and would say you’re exhausted?

Have you been there before?

A friend of mine, Dennis Mcintee, always says, “You can’t read the label when you’re inside the bottle.”

HERE ARE THE THREE PHASES OF THE EXHAUSTION CYCLE:PHASE ONE = BUSY – CAN’T STOP NOW

I love this quote by James Gleick in the book, Faster :

“Our ability to work fast and play fast gives us power. It thrills us. If we have learned the name of just one hormone, it’s adrenaline. No wonder we call a sudden exhilaration a “rush”.

My ENERGY is DISPERSED

PHASE TWO = BEATDOWN – CAN’T TAKE THIS

Beatdown = I’m stressed.

My ENERGY is DECREASED

PHASE THREE = BURNOUT – CAN’T KEEP GOING

But Burnout = I’m Done.

My ENERGY is DEPLETED

Symptoms could be:

No motivation to do anything
Anger
Aggressive (passive in passive aggressive now sold separately)
Numb or choosing numbing behaviors

Burnout is also scary. It can lead to any or all of the following:

Depression
Reaction – anywhere but here mindset
Regret – do something stupid (usually big) to feel better or feel anything at all

Here’s a remake of Psalm 23 for those who live in The Exhaustion Cycle:

Psalm 23 revisited

The road is my dictator, I shall not rest.

It makes me lie down only when exhausted.

It leads me into deep depression, it hounds my soul.

It leads me in circles of frenzy for busyness sake.

Even though I run frantically from task to task,

I will never get it all done, for me “ideal” is with me.

Deadlines and my need for approval, they drive me.

They demand performance from me, beyond the limits of my schedule.

They anoint my head with migraines, my inbox overflows.

Surely busy, beatdown, and burnout shall follow me all the days of my life.

And I will dwell in the bonds of the exhaustion cycle forever.

-Living on Purpose by Tom and Christine Sine and altered in key places by Bryan Paul Buckley

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Buckley Kids Season 2 promo

Welcome to the ERW podcast. I’m your host, BpB, fellow road warrior, husband of one and father of five, and always looking for creative ways to keep the ERW podcast fresh.

As a result, today’s episode is unique and we’ve only done this a few times.

I’ve taken clips from the five interviews:

Keynote speaker and hypnosis - Wayne Lee in episode 064
Author and productivity expert - Marcey Rader in episode 066
World renown entertainer and impersonator - John Di Domenico in episode 074
Road warrior - Justin Pugh in episode 076
Author and keynote speaker - Jake Thomson in episode 078

Wayne Lee

17:56 - 23:08

Marcey Rader

5:46 - 7:32 (if time allows)
7:46 - 9:28 (on email)
11:54 - 13:26 (on calendar)

John Di Domenico

10:54 - 13:05 (movement)
14:57 - 17:49 (food)
22:04 - 23:30 (top level performance)

Justin Pugh

14:34 - 18:02
31:29 - 32:40 or so (end after "And you rest you rest"
40:25 or so (start with “there’s a quote in your book…”) - 14:24. (Note - make this the last of the mash-up answers before the end of the interview)

Jake Thompson

10:47 - 13:37
14:48 - 18:10

I hope you found this unique episode not only helpful and I challenge you to go back and listen to the full interview from each of the interviews in episodes:

064
066
074
076
078

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, enjoying a little break from the road but always committed each and every trip to becoming and remaining an ERW.

Jake Thompson is a professional speaker and the Chief Encouragement Officer at Compete Every Day, a brand he started in 2011 by first selling t-shirts out of the trunk of his car. Jake works with organizations and individuals around the country, teaching how they can develop accountability, mental resilience, and leadership skills in order to make bigger impacts in their careers and in their life.

What is the Compete Every Day book overall theme?

Where are you and how are you Jake?

Question One: What is the premise of the book?

Question

What does it mean to Never let the hard days win

Question

How do we Embrace the process

Question

What does Building a winning starting lineup look like

Question

Unpack the phrase:Lead with your actions, not lips

Question

What brings you energy and drains your energy on the road?

Question

Any closing thoughts?

Question

How can we follow you or learn more about you?

You can find everything reference in this interview in the show notes at www.EliteRoadWarrior.com/078

Along with the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/078

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Welcome to the ERW podcast, I’m your host, BpB, fellow grounded road warrior at this time, husband of one, father of five, and trying to figure out why I may not be performing at my best while working from home ALL the time.

CLEAR PLANKey Phrase - Think Planned Priorities

Energy Habits

Develop (read my Bible and another motivational book then write in my ERW Journal as well as develop content such as this podcast or a LinkedIn article)
Move - I’ll workout consisting of Run More / Lift More
Connect - with the Fam in a thoughtful, meaningful way before the day begins
Fuel - hydrate and have a Clean & Green breakfast

Here is my process:
Brainstorm what I want to accomplish for the day (and this is always a long list)
I look for themes - what are clusters I can group together
I put narrow them down to the most crucial 3
I list them in order of most important, 2nd most, then 3rd.

(Here are) Three parts of a CLEAR PLAN:

Focusing on your Energy Habits 1st thing and getting as many completed before work
Creating your Key3 for the day - the three most important tasks of the day
Creating and/or Reviewing your Schedule for the day ahead

Block & Tackle

Key Phrase - Think Planned Road Blocks

Focus Time Blocks - 90-120 minutes
Social Time Blocks - 90-120 minute
Administrative Time Blocks - 30-60 minutes
Recovery Time Blocks -

Energy PacingKey Phrase - Think Planned Energy Boosts

1. WHEN IS MY ENERGY HIGHEST WITHIN THE DAY?

2. WHY IS MY ENERGY LOW RIGHT NOW?

3. IS THERE ANYTHING I CAN DO TO CHANGE MY ENERGY LEVEL?

4. HOW CAN I MATCH MY TASKS WITH MY ENERGY?

PACING IS MAKING KEY CHANGES TO BOOST MY ENERGY

1. CHANGE OF POSITION
2. CHANGE OF LOCATION
3. CHANGE OF ACTIVITY

PLAN - Think Planned Priorities

BLOCK & TACKLE - Think Planned Road Blocks
ENERGY PACING - Think Planned Energy Boosts

Doing as many energy habits before your work day begins
Creating a Key3
Getting better at scheduling your day
Creating Time Blocks for Focus Work, Administrative Work, and Recovery time
Monitoring your Energy Levels and making changes in the moment to increase your energy

To find the list of the main points, quotes, and links recommended, check out www.EliteRoadWarrior.com/071

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow grounded road warrior at this time, husband of one, father of five, and learning how to make time for personal and professional development to work on me while I’m now home ALL the time.

It requires the following from you:

Your Time - you need to carve out a period of time to invest in you and you alone
Your Focus - you need to be in the learning zone (aka: locked in / dialed in / no distractions)
Your Commitment - you need to be consistent

The 1st part of the Invest in You Formula is to Sharpen the Mind.Key Phrase: "Think Putting Good Content In”
There are three keys to Sharpen the Mind:

Find the What

What content do you want toconsume that will help you grow as a person that sharpens your mind?

Find something you enjoy - this is something you look forward to reading (podcast example: The Plan book)

Find something you want to learn - this is something you could implement right away (podcast example: Marketing Made Simple book)

Find the Where

Amazon

Audible

Find the When

The Quiet

Time Block
THINK SPACE IS DEDICATED TIME TO DEVELOP AND PROCESS KEY IDEAS AND CONCEPTS.

PREPARE for Think Space
Concepts to think through
Means of recording it
Create the Right Environment for Think Space

WHAT TO THINK ABOUT DURING THINK SPACE
PROFESSIONAL

Preparation - What do you need to develop or review for any upcoming meetings/presentations, etc.?
Follow-up - Who do you need to follow up with as a result of your business travel?
Deliverables - What did you promise that you need to take action on to be a person of your word?

PERSONAL

Goals
Big Decisions

The 3rd and last part of the Invest in You Formula is to Monitor the Heart.

HOW DO YOU MONITOR THE HEART?

PULSE CHECK

Learn to ask: “How am I REALLY doing?”

Let me start you off by asking how your heart is toward your...

Spouse/significant other
Kids
Friends
WORK - boss/co-workers/clients/your role
What you care about in life/what matters to you (causes/faith)

The ERW Journal is a beautiful black, artisan branded journal that has to sections: one for Think Space and one for Road Life to monitor the heart. You can get your very own at EliteRoadWarrior.com/store today.

Something to read to develop you personally or professionally

Taking time for Think Space
Purchasing the ERW Journal at EliteRoadWarrior.com/store
Journaling key questions each day to truly check in with yourself

To find the list of the main points, quotes, and links recommended, check out www.EliteRoadWarrior.com/072
I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and trying to figure out how to move more while out of my Road Life groove.

This got me thinking and concerned. Are we missing an opportunity here? As I’ve mentioned often, my mentor and friend Jonathan Milligan asks often when things change that we’ve not chosen: “what does this make possible?"

With this question, could we begin to leverage the here-and-now of home with the sole purpose of preparing us for the road?

Could we begin to leverage the here-and-now of home with the sole purpose of preparing us for the road?

MOVEMENT ONE - Stand MoreKey Phrase: Think Up On Your Feet Not Down On Your Butt

Let me offer two suggestions:
Stand-up Desk

Standing Mat

https://www.amazon.com/gp/product/B01N0DGA00/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

MOVEMENT TWO - Walk MoreKey Phrase: Think Forward Not Just Still

Take Your Calls on a Walk

Take a Relational Walk

STAND MORE = Think Up On Your Feet Not Down On Your Butt
WALK MORE = Think Forward Not Just StillMOVEMENT Three - Run MoreKey Phrase: Think Get Your Heart Rate Up Often

Turn a walk into a jog or a sprint
Try doing burpeeshttps://www.youtube.com/watch?v=9yiWAgm3DSU

https://www.youtube.com/watch?v=yy1wJxmLjBI
MOVEMENT Four - Lift MoreKey Phrase: Think Strength Training

Body Weight

https://www.amazon.com/gp/product/B078T3PL13/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

TV Workout Programshttps://www.beachbodyondemand.com/plans/offers_bod

https://www.lesmillsondemand.com/en_us/checkout/cart/index/?c

Hiring a Virtual Coach http://bettermev2.com/

To find the list of the main points, quotes, links for the videos recommended, and time stamps, check out www.EliteRoadWarrior.com/068

You can also find the Top 10 Business Travel Hacks Guide to learn the tricks of the trade to get better not just get by at www.EliteRoadWarrior.com/068

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow grounded road warrior at this time, husband of one, father of five, and learning how to make time for personal and professional development to work on me while I’m now home ALL the time.

Taking time for personal and/or professional development is a lost art and one of the last priorities for most people.

“If you’re not willing to learn, no one can help you. If you’re determined to learn, no one can stop you.”

It requires the following from you:

Your Time - you need to carve out a period of time to invest in you and you alone

Your Focus - you need to be in the learning zone (aka: locked in / dialed in / no distractions)
Your Commitment - you need to be consistent

The 1st part of the Invest in You Formula is to Sharpen the Mind.

Key Phrase: "Think Putting Good Content In”

There are three keys to Sharpen the Mind:

Find the What

Find the Where

Find the When

The 2nd part of the Invest in You Formula is to Process the Thoughts.

Key Phrase: "Think Getting the Content Out”

THINK SPACE IS DEDICATED TIME TO DEVELOP AND PROCESS KEY IDEAS AND CONCEPTS.

PREPARE for Think Space
Concepts to think through – I now have the time and couldn’t really think of what I wanted to spend this time on, and I need a dedicated period of time to process.

Means of recording it – If and when an idea would come, I had nowhere to record it and had to leave it to my memory. Guess where THAT idea ended up!

Create the Right Environment for Think Space

WHAT TO THINK ABOUT DURING THINK SPACE

The 3rd and last part of the Invest in You Formula is to Monitor the Heart.

Key Phrase: “Think Checking In on You”

HOW DO YOU MONITOR THE HEART?

Learn to ask: “How am I REALLY doing?”

Learn to ask: “Who or what am I grateful for right now?”

Learn to ask: “What do I need to get out that I’m keeping in?

The ERW Journal is a beautiful black, artisan branded journal that has to sections: one for Think Space and one for Road Life to monitor the heart. You can get your very own at EliteRoadWarrior.com/store today.

Your action items may be:

Something to read to develop you personally or professionally
Taking time for Think Space
Purchasing the ERW Journal at EliteRoadWarrior.com/store
Journaling key questions each day to truly check in with yourself

To find the list of the main points, quotes, and links recommended, check out www.EliteRoadWarrior.com/072

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow grounded road warrior at this time, husband of one, father of five, and trying to figure out how to do this rest thing when I feel like I’m working more now being home than when I was on the road!

In this episode we’re focusing on energy habit 3: REST.

Action One - SLEEPKey Phrase - Improve Then IncreaseWe NEVER make the bedroom a place of punishment or send the kids to be early as a form of punishment. Why? We want them to understand SLEEP is a good thing!

Our kids favorite bedtime book is Snoozby and the Great Big Bedtime Battle because it teaches kids the importance of sleep. It’s written by Terry Cralle, energy habit three subject matter expert. There’s a link in the show notes for the book: https://www.amazon.com/Snoozby-Great-Big-Bedtime-Battle-ebook/dp/B01M1OTPYS/ref=sr_1_3?dchild=1&keywords=terry+cralle&qid=1589025784&sr=8-3

Set a Consistent Bed Time and Stick to It!

Create a Bed Time Routine

In the Buck Fam house, it looks like this:

Turn the house lights down
Turn the temperature lower
Put on comfy clothes
Watch a show for a set period of time
I read then do a sleep meditation to help shut my brain down and my wife gets whatever she needs to ready for tomorrow
Lights out and my wife and I pray for a moment before we sleep

Create an Ideal Sleep Environment

https://depslepwear.com/

https://biostrap.com/

Action Two - BREAKSKey Phrase - Move the Body Rest the Mind

Action Three - DOWNTIME

Key Phrase - Time to Be NOT to Be On

(As a result) Here are four simple but needed steps to make downtime happen:

Find 2 or 3 downtime activities that will allow you to have “time to be not to be on” - you may have to think outside of the box on this one
Get buy-in with your spouse or anyone else that will help you guard that time
Maximize every moment of your own downtime - be prepared when you take that time
Respect and guard the other person’s downtime like it was your own - If “I’m on” with the kids, then I use this time to play with them and make the most of the time.

Here’s a review of the Three Necessary Actions to Rest at Home to Prepare You for the Road leveraging the Strategic Resting Formula:

Sleep - Think Improve The Increase
Breaks - Think Move the Body Rest the Mind
Downtime - Think Time to Be NOT to Be On

To find the list of the main points, quotes, links for the videos recommended, and time stamps, check out www.EliteRoadWarrior.com/070

You can also find the Top 10 Business Travel Hacks Guide to learn the tricks of the trade to get better not just get by at www.EliteRoadWarrior.com/070

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and trying to be a stand up guy on the road every chance I get.

Each episode highlights one of the six energy habits and today we’re focusing on energy habit # 1: MOVE.

Stand More

Walk More
Run More (think cardio - just getting your heart rate up)
Lift More (think strength training with body weight, bands, and dumbbells)

CONSIDER A PERSON’S AVERAGE DAY

Sit for breakfast
Sit commuting to work (national average, one-way daily commute is 25.5 minutes)
Sit a majority of the workday at their desk or in a meeting (minus a bathroom break)
Sit commuting back from work
Sit at dinner
Sit watching TV in the evening

When YOU’RE ON THE ROAD, YOUR STORY MAY LOOK LIKE THIS:

Sit for the drive to the airport
Sit at the gate waiting for a flight
Sit on the plane the entire flight
Sit in a rental car or rideshare to your first meeting
Sit at lunch
Sit for your afternoon meetings
Sit at dinner with your laptop open, alone or eating with clients
Sit on the couch or bed in your hotel room or nearby bar until bed

Do you see a possibly theme on the road?

SIX WAYS TO TAKE A STAND AGAINST SITTING DURING TRAVEL

1. STAND AT THE AIRPORT GATE

STAND DURING THE FLIGHT

Now I can hear the pushback:

The seatbelt light is almost always on.
What if we hit turbulence while I’m standing?
I don’t want to bother those around me.

Here are my responses:

The seatbelt light is on often but more at selected times - pay attention and you’ll be surprised.
You’ll know about the turbulence long before it forces you into the arms of another woman or man (unless that’s your master evil plan? Hmmm)
And do you really care THAT much what someone thinks whom you will never see again? Seriously.

3 STOP AT A REST AREA OR GAS STATION TO STAND

4. STAND DURING MEETINGS

5 CREATE A STAND-UP DESK

Bonus Move - STRETCH WHILE YOU STANDBack
Neck
Quads
Calves

You can also find the Top 10 Business Travel Hacks Guide, you can find it at the show notes absolutely free. Learn the tricks of the trade to get better not just get by at www.EliteRoadWarrior.com/065

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and trying to figure out and make the best of a long now even longer stretch of not traveling.

Emotion One - Confusion

Emotion Two - Disappointment

Emotion Three - Relief

Emotion Four - Frustration

Emotion Five - ExhaustionI recently read an article on Fast Company addressing Zoom Fatigue. Who knew that would become “a thing” but it’s real.

https://www.fastcompany.com/90490716/ill-be-right-back-how-to-protect-your-energy-during-zoom-meetings

I’ve hit a different level of exhaustion due to:

Seemingly always on the phone
Zoom meeting after meeting with no breaks in between - which the author of the article called “Zero Break Schedule” - at least on the road I had drive time
One Position for One Screen - let me quote the article: "Another reason that video calls can be exceptionally tiring is that you need to physically hold yourself in one position. In an in-person meeting, you’d likely shift from side to side, tilt back in your chair, swivel from looking one way to another depending on who is speaking, and lean over to take notes. Unfortunately in a video call, you’re stuck in one place trying to stay in the center of the screen, and moving in any other direction can cause your face to become awkwardly cropped."
Interruptions that are seemingly quick and not bothersome but I found myself constantly trying to get back my train of thought or re-engage in the meeting
And most importantly, an exhausted wife who is doing online learning with her grade school class, learning new technology, home-schooling the kids, and feeling like she’s on house arrest

Emotion Six - Uncertainty

How will my job, business travel, the world, look like post an unprecedented health pandemic?

Emotion Seven - Curiosity

How can I use this time wisely knowing it will end to have something to show for it other than relief it’s over?

Emotion Eight - Motivation

To find the list of these eight emotions, quotes, links, and time stamps, check out www.EliteRoadWarrior.com/067
You can also find the Top 10 Business Travel Hacks Guide to learn the tricks of the trade to get better not just get by at www.EliteRoadWarrior.com/067

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, determined to get a good night of sleep on the road and committed each and every business trip to becoming and remaining an ERW.

Give us a sense of your business travel - where / how often / how long are your average trips / how long have you been on the road?

You’re an incredibly active and intense guy, how in the world did you find meditation?

What was your first experience with meditation?

What are the benefits you’ve found with meditation?

How have you been able to integrate into business travel of all places?

What’s the biggest challenge you’ve found with meditation?
What would you recommend to a skeptic of meditation?
What would you suggest to an intrigued or even 1st time meditator on the road?

You can find this episode’s questions, time stamps, quotes, and in this episode and all things 060in the show notes at www.EliteRoadWarrior.com/064
You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/066

Three Ways to Connect with me:

LinkedIn at Bryan Paul Buckley

Instagram at EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and in the middle of a heavy, trade show / conference season Q1 of this year.
What is your key to eating healthier on the road?
Energy Habit Two is FUEL. It’s learning to view Food as Fuel and Fuel as Energy.
Did you catch that? Food is Fuel and Fuel is Energy.

Not the quickest choice

Not the easiest choice

Not the largest choice

Not the tastiest choice

The healthiest choice.

Bring food on your first day for your first meal and snack.
Buy food for example your greens and mixed nuts.
Make food when you can with hotels with a kitchen.
Do intel on the restaurant you may be eating at to pre-decide your selection.
Avoid putting yourself in a situation where you have to rely on your willpower or supply-and-demand..

How do you workout when traveling?

Often, I can get a good workout and sometimes even a better workout due to two variables:

The Time Crunch
A Specific Plan

I also apply the “Increase M4X Formula” on the road:

Stand More - think up on your feet not down on your butt
Walk More - think forward not still
Run More - think getting your heart rate up
Lift More - think strength training

Here are some keys:

Sleep is absolutely critical and it’s usually the 1st to go especially on the 1st night - but this is the key night
Still workout in the morning even if you’re going to be on your feet all day and you’re still tired
At all costs have a HEALTHY and SUBSTANTIAL breakfast
Have your own water bottle (ERW style) and drink even more water than usual
Bring a snack - I pack greens and mixed nuts
Do intel for lunch - if you’re stuck at the booth, know what food options are around you / negotiate for a longer lunch break to go find something healthy (but know where THAT PLACE is ahead of time so you’re not wasting time)
Take an Energy-Refueling Break - Move the Body and Rest the Mind but also the Voice - for me that usually means outside, quiet, and away from signs of life
Drop the lights
Drop the temp
Change clothes
Check with the Fam (or at least my wife depending on the time of night)
Shut down all screens and read
Meditate
Pray for my family

https://www.youtube.com/watch?v=nQka4wv6BLw

It’s the pockets of time the road almost always gives to you:

The delayed flight
Flight time
In-between meetings
Canceled meetings

Here’s how I Get Things Done in the Margins:

Block and Tackle - in the book we talk about this concept, it’s a block of time that focuses on only one task you’re going to tackle
Choose Email - review your inbox but don’t go after the 1st email you see / choose your Most Important Three emails to return and nail those emails
Choose Calls - same concept review VM / calls you need to make / choose your Most Important Three Calls to return and nail those calls
Lay off Social Media during the day - it will suck you in and spit you out

Energy Habit 5 is Develop - growing professionally and personally.

Once I committed to being a CONNECT-IN GUY, this changed for me and it’s now energy habit #6: CONNECT.

I leverage five means to connect in meaningful ways:

Pre-recorded videos -
Postcards -
Connect Cards -
Flat Kiddos -
NFJ -

Also, check out ERW.com/Store for all things ERW products and in for this question’s resources:

Connect Cards
Flat Kiddos
NFJ

You can find this episode’s questio

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, a huge Cole Hahn shoe fan, and committed each and every business trip to becoming and remaining an ERW. Each podcast episode focuses on one of the six energy habits and this episode focuses on the energy habit FUEL.
In 2014 Huffington post said that Americans are spending much more on snacks like protein bars, chips and beef jerky, while overall grocery spending has remained almost flat, according to data provided by Nielsen to The Huffington Post. Worldwide, snack sales rose 2 percent to $374 billion for the year ending in March.

There Are Seven Reasons Why We Snack on Business TravelReason ONE - We’re Bored

Reason TWO - Convenience

Reason THREE - I’m Not Eating Healthy
Reason FOUR - Not Enough Protein
Reason FIVE - Procrastination
Reason Six - STRESS
Reason Seven - I’m Actually Hungry

There are ultimately two types of snacks:Snacks you BRING (aka: Prepared)
prepared: zip lock baggies with food can keep for shorter trips. filler up with.....
1- homemade trail mix. this is fun to do and once you mix them together and store them in a glass jar, you can reach in for weeks for a snack. when you are shopping buy a variety of nuts, add some cranberries or raisins, some shredded coconut, and even some cacao (raw form of chocolate.) or if you must regular dark chocolate pieces.

2- rolled up lunch meat, some cheese sticks, crackers, and pickles or something crunchy

3- cut up fruit or veggies

And the third category...

Snacks You Borrow (aka: and never return)

What NowDetermine WHEN you snack and especially when you struggle
Decide on healthy versions that will give you energy

You can find this episodes, questions, time stamps, quotes, and links in the show notes at www.EliteRoadWarrior.com/054
Two Ways to Connect with me:

LinkedIn at Bryan Paul Buckley

Instagram at EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and trying to be husband and dad my family needs and deserves even when I’m on the road.

Each episode highlights one of the six energy habits and today we’re focusing on energy habit #6: CONNECT.

Here’s where I went off road with my thinking - I viewed the road and the limitations:

I can’t eat healthy on the road
I can’t get in a good workout on the road
I can’t do more than just text / call / video chat if that at all while on the road

As well as ALL six energy habits:

Move
Fuel
Rest
Perform
Develop
Connect

The key is two things:

Finding them and then
Leveraging them

Sleep in (especially if I drank too much the night before but of course, never intentionally)

Checked text and email on my phone in bed
Watched CNN / Fox News
OD on coffee and have a sugar-filled breakfast

Here they are and in no particular order:

Word One - Thinking

The Sentence - I’m Thinking of You because...

The Why - Your absence is noticeable

Word Two - Appreciate

The Sentence - I Appreciate You for…

The Why - to show you value their efforts

But I needed to let especially my wife know how much I appreciated her:

Taking care of the kids while I’m gone
Taking care of the house while I’m gone
Handling difficult situations while I was gone

Word Three - Proud

The Sentence - I’m Proud of You for...

The Why - Affirmation must be spoken

Word Four - Miss

The Sentence - I Miss You because...

The Why - We need to be longed for

Word Five - Need

The Sentence - I Need You because...

The Why - We depend on them for everything at home

Let’s not be confused with you being needy. It reminds me of Bob Wiley from the movie with Bill Murray called What About Bob: https://www.youtube.com/watch?v=IrCEhRNgGHY (cut at 12: sec)

Word Six - Love

The Sentence - I Love You because… or I love when you...

The Why - We all want to know we’re loved

Three Ways to Communicate These Six Words

Words are a challenge especially for me. So here are # ways to communicate these words:

WritingText -
Postcards -
Connect Cards -

AudioPre-recorded
Random through the day

VideoPre-recorded
Early in the morning
Before bed especially if I couldn’t do FaceTime in the evening

Resources:

Connect Cards -

Not Forgotten Journal -

ERW Branded Journal - Think Space to process your thoughts to be intentional, thoughtful, and creative

There is a ton of useful information in this episode so for all things in this episode, check out the show notes at www.EliteRoadWarrior.com/061

You can also find the Top 10 Business Travel Hacks Guide, you can find it at the show notes absolutely free. Learn the tricks of the trade to get better not just get by at www.EliteRoadWarrior.com/061

I’d love to hear from you so connect with me on my two primary social media sources

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, determined to get a good night of sleep on the road and committed each and every business trip to becoming and remaining an ERW.

This episode focuses on the energy habit REST and will focus on

Terry Cralle, MS, RN, is a certified clinical sleep educator based in Washington, DC.

She is the coauthor of Snoozby and the Great Big Bedtime Battle (Rowe Publishing, 2015), the first nonfiction book directly messaging the benefits of sufficient sleep to young children and Sleeping Your Way to the Top (Sterling Publishing, 2016), the ultimate guide to success through sufficient sleep.

In this episode Terry and I will break down the Five Behaviors That Effect a Bad Night of Business Travel Sleep and the Sleep Road Key Concept...

Choosing Bad Hotel Rooms

Location
Mattress
Pillows
Noise
Light

Blue LightTV
Computer
Phone
Tablet

Eating too Late or a Late Night Snack

Digestion issues

Alcohol too Late

Misconception - it helps me sleep better
Effects of alcohol on quality of sleep

Bad Mindset

I don’t sleep well in a hotel

I don’t need that much sleep

Key Road Sleep Concept:

Improve THAN Increase - focus on improving the quality of sleep you did get currently THAN change the focus to increasing the improved quality of sleep

Terry, how can people find and follow you?

Tell me about your books:

Sleeping Your Way to the Top
Snoozy and the Great Big Bedtime Battle

You can find this episode’s questions, time stamps, quotes, and in this episode and all things 060in the show notes at www.EliteRoadWarrior.com/060
You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/060

Two Ways to Connect with me:

LinkedIn at Bryan Paul Buckley

Instagram at EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and doing my part trying to keep from getting sick on the road and bringing any unwanted germs home with me as a parting gift from the trip.

I’ve become a big fan of the travel tip site called: Smarter Travel found at https://www.smartertravel.com/

Here are 12 High Germ Zones to Avoid on Business Travel…

Now, the overall locations shouldn’t surprise you considering where we spend a majority of our time on the road, but where specifically the germ zone is located should be highly noted.

Let’s start at the airport for the 1st two high germ zones…

Security CheckpointsWater Fountains

A number of studies have shown that public fountains are founts for germs—one study by the National Sanitation Foundation (NSF International) found that the dirtiest spots in public schools are the water fountains.

Now let’s board the plane and find out where are high germ zones are located...

Airplane Seat Pockets

Airplane Tray Tables

Poor tray tables—besides working and eating, how many times have you seen someone sick, put their head down, hack themselves silly, sleep, and wake up when the flight is done only to put up their tray table for the next victim.

With quick flight turnovers, these tray tables aren’t getting sanitized between every trip, either. So think about that before you eat off of one on your next flight. Bring sanitizing wipes and give your tray table a good wipe-down before using it.

Advice - wipe the tray tables down like your life depended on it!

Use Your Wipes (Correctly)

https://www.amazon.com/Wet-Ones-Antibacterial-Singles-24-Count/dp/B00QPHL1VO/ref=sr_1_25?keywords=wet+ones&qid=1582298413&s=beauty&sr=1-25

Airplane Bathrooms

Hand Sanitizer vs. Hand Washing on a Plane

Janilyn Hutchings, a Certified Professional in Food Safety and food safety specialist of StateFoodsSafety.com, weighs in: “In general, washing your hands in non-potable water isn’t very effective in cleaning your hands.

Hotel Light Switches
Hotel Remotes
Hotel Bedspreads
Hotel Pools
Handrails
Buffets

The Save: Wash your hands. The CDC calls hand washing a do-it-yourself vaccine and says that you should lather and scrub for 20 seconds (the length of two rounds of the “Happy Birthday” song) before rinsing.
Bonus Germ Danger Zone: Elevator Buttons

Smarter Travel gave three Tips to Avoid Getting Sick After Flying

1. Stay hydrated.
2. Keep your hands clean.
3. Take your vitamins.

There is a ton of useful information in this episode so for all things in this episode, check out the show notes at www.EliteRoadWarrior.com//059

I’d love to hear from you so connect with me on my two primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and wearing proudly a winter tan while strategically traveling to warm places during a Chicago home winter.

I even coined a phrase I use often called the Travel Triangle:
Airport
Board Room
Hotel Room
Wash - Rinse - Repeat.

Travel Resource
Not Forgotten Journal
Book

What were the two very important parts of my life that believing the misconception that WORK was the only thing that mattered on a business trip?

More trips.

More presentations.

More meetings.

More emails.

More calls.

But then when I turned 40, things internally were going wrong.

I was getting very strange symptoms:

Heart racing
Flush face
Eyes glazed over
Migraines
Diaherria
Inability to absorb content
Sleeping and never feeling any effects of the rest

How’s that for a vulnerability bomb?

What resulted was the foundation of the Three Focus Areas of Elite Road Warrior:

Work

Health

Home Life

Remember, the biggest misconception to master the business travel life was on the 1st focus area: WORK.
Is it important? Absolutely. In fact it’s Energy Habit #4: PERFORM. It’s why we’re ON the road.

But nobody can take care of your health except you.

Will the business world end if you took 20-30 minutes to go for a walk or run or workout in the hotel fitness center or hotel room?

Hence energy habit one: MOVE.

Prioritize the 2nd Focus Area of HEALTH.
Here’s the point:Your business world will change entirely if you stopped believing the biggest misconception to master the business travel life that it only has one focus area: WORK.

All six of the energy habits are encompassed within the three focus areas:

Work - Energy habit 4: Perform / Energy Habit 5: Develop

Health - Physical Energy Habits - Energy Habit 1: Move / Energy Habit 2: Fuel / Energy Habit 3: Rest

Home Life - Energy Habit 6: Connect
For more detail on this episode, check out the show notes at www.EliteRoadWarrior.com/057
Every single episode has the show details found at ERW.com then the episode #.

I’d love to hear from you so connect with me on my two primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, determined to make the most of the hotel fitness center no matter what it hands me, and committed each and every business trip to becoming and remaining an ERW.

This episode focuses on the energy habit MOVE and will focus on the Increase M4X Formula last two which are:
Run More - think cardio and getting your heart rate up

Lift More - think strength training and getting your body stronger

Jeff McMahon is the owner of Total Body Construction and has been a trainer for over a decade now. He has worked with over 800 people to transform their lives and make drastic improvements to their health.

In this episode I’ll ask Jeff the following questions:

What if I have limited time to workout in a hotel fitness center, can I still get in a good workout? And if yes, how?
How do I leverage the resources that almost every fitness center has / may have items and surprising items to get a good workout?
What if I’m out of shape and this episode has inspired to leverage the hotel fitness room, what do you advise?
What if the fitness center is busy and someone is using the equipment I want to use?
1st Q - What if I have limited time to workout in a hotel fitness center, can I still get in a good workout? And if yes, how?

What’s the 1st thing you should do every time you walk into a hotel fitness center?

We’re focusing Energy Habit One and specifically the 2nd half of the Increase M4X Formula:

RUN More - think cardio
Lift More - think strength training

So, let’s develop Run More and Lift More in this context with three categories:

Almost Always Have Items Every Fitness Center Has Available
May Have Items Many Fitness Center Has Available
Surprising Items You’ll Find in a Fitness Center

CATEGORY ONE - Almost Always Have Items Every Fitness Center Has Available

Treadmill - walk mostly at the highest resistance / walk then alternate with body weight exercises

Eliptical - not as hard on your knees / hard resistance for two minutes then light resistance going fast for two minutes

Dumbbells - chest / arms / legs

Yoga Mat - stretching

CATEGORY TWO - May Have Items Many Fitness Center Has Available

Stationary Bike - lower body / heart / caution - balls of feet tension

Cable Machine (triceps / chest / back with pull-ups, planks standing up, etc) - total body workout

Stability Ball - use for bench for more balance / find one for your height (up to your knee) / crunch support

Medicine Ball - meant for plyometric (explosion) / rotation (Russian twists) / use for push-ups / lunges and twists

CATEGORY THREE - Surprising Items in a Fitness Center

Kettle Bells - origin Olympic - kettle bell swing x time to use your entire body / caution - bumping your body / grab middle of handle / shoulder press / lunges / pushups

Ropes - (aka: battle ropes) - time and higher reps (UFC / Boxers) bend in a squat doing waves for core / arms / legs (3-5 min then rest 20-30 sec) - burst activity

Row Machine - cardio light on your joints (swimming / martial arts then rowing for cardio light on your body) caution - lower back pain with bad form

Bosu Balls - jump / stand / push-ups / squats / kickbacks - slower for range of motion

Q - What if the fitness center is busy and someone is using the equipment I want to use? - gym knowledge is key

Q - What if I’m out of shape and this episode has inspired to leverage the hotel fitness room, what do you advise? - two week intervals (15 min with 5 min warm up / 5 min hard / 5 min cool down) then 20 min then 30 min to 45 min

Q - Any closing thoughts or challenges?

Q: how do we find out more about you?

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, a huge Cole Han shoe guy and part of our own private sorority.
Each podcast episode focuses on one of the six energy habits and this episode focuses on the energy habit CONNECT in the Protect Connect Formula.

Why I Use the Flat Kidds ConceptI had a gift of calling at all the wrong times:

Dinner time
bed time
kids at practice

It came across in two ways:

Dad’s bragging
We’re not with him

Back Story - Stanley gets squashed flat by a falling bulletin board. Stanley's parents rolled him up, put him in an envelope and mailed him to his friend in California.

How I Use the Flat Kidds Concept

How Do You Make Your Flat Kiddos?My two were basically an art project:

I went online and printed out a boy and girl Flat Stanley character
I cut out the characters
My wife glued them to strong poster-board
I had my kids color their own Flat Kiddos

Now, depending upon when you listen to this episode, check out EliteRoadWarrior.com/Store for all things ERW products and specifically Flat Kiddos.

Here are Six Ideas for my Flat Kiddos

Airport

At the Gate or in the Terminal (up on the window with the plane in sight / checking the departure board / massage chairs)
On the Plane (in the seat / looking out the window)
With the Pilot or Flight Attendant

Hotel

Working at the desk
Watching TV
In the bathtub
On the toilet
On the bed
In the kitchen (since I stay at a lot of hotels with Kitchens so I can prepare as many meals as possible)
Fitness Center - working out with the dumbbells / on the treadmill / bike
Pool catching some sun

Rental Car or RideShare

I’m in a rental car often because I fly into one city (for example, SD then drive to OC then to LA and fly out there or Tampa to Orlando to Fort Lauderdale) - I get some great upgrades and my kids love to see their Flat Kiddos in the driver seat

Driver seat of a cool rental car
Back seat watching an iPad
In the trunk!
Sitting next to me in an Uber or Lyft

Restaurant

I have my Flat Kiddos in my work bag so it’s easy to pull them out in a restaurant setting

Ordering food
A plate in front of them

Site Seeing

The Alamo
Space Needle
Sunsets on the coast
In the mountains

People You Meet

People are often more than willing to join in a picture for such a cause - you just have to be willing and courageous to simply ask

I mentioned Pilots earlier
Hotel front desk
Co-workers
When I speak, sometimes I’ll some people in the group to take a picture with my Flat Kiddos. I did that a few weeks ago speaking to 16 CEOs and these guys loved it!
One of my mentors from afar who I met, Michael

For more detail on this episode, check out the show notes for the main points, product links, key quotes, and time stamps. Go to www.EliteRoadWarrior.com/055

Connect with me on my two primary social media source:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, determined to get a good night of sleep on the road and committed each and every business trip to becoming and remaining an ERW.

Wayne Lee is a Peak Performance Expert, Hall of Fame Speaker, and Award-Winning Entertainer who values the magic and unlimited potential that we all have within us.
I’ll be asking Wayne the following questions in this interview:

What does standing / walking / exercise look like for an average day on the road
What do you find yourself eating and drinking as a speaker on the road?
How much sleep do you get on the road and what is the quality of your rest?
How do you keep your energy up so you can perform at the highest level?
What do you want to improve in your Road Life right now?

Move QuestionQ: What does standing / walking / exercise look like for an average day on the road
Fuel QuestionQ: What do you find yourself eating and drinking as a speaker on the road?
Rest QuestionQ: How much sleep do you get on the road and what is the quality of your rest?
Perform QuestionQ: How do you keep your energy up so you can perform at the highest level?
Connect QuestionQ: How do you stay connect with those you love back home while you were on the road?

You can find this episode’s questions, time stamps, quotes, and in this episode and all things 060in the show notes at www.EliteRoadWarrior.com/064

You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/064

Three Ways to Connect with me:

LinkedIn at Bryan Paul Buckley

Instagram at EliteRoadWarrior

Brand New - YouTube Channel at Elite Road Warrior with over 25 videos recently uploaded

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and learning to be productive when I’m in my home office which can be a bigger challenge than one would think!

Each episode highlights one of the six energy habits and today we’re focusing on energy habit # 4: PERFORM.

https://www.youtube.com/watch?v=iy4huhuKRc4

Tip One - Get Up on Time and Maximize a Strong Early Morning Rhythm

Tip Two - Create a Designated Work Space

Tip Three - Develop a Workday Startup Ritual

Fill my Elite Road Warrior water bottle
Turn on instrumental music
Light a candle
Open up my planner to review my schedule for the day

Tip Four - Create a Key

Tip Five - Hide the Distractions

Tip Six - Establish a Communication System

Tip Seven - Work in Time Blocks

Focus Time Blocks - 90-120 minutes blocks of time when we’re especially creative, inspired, and able to do high-level work that requires your focus (this would be your key3). Focus blocks fuel your best work.

Social Time Blocks - 90-120 minute blocks of time when we’re primed and energetically in the right space to meet other people. This is interacting with people in real time. This is your video and audio time when you’re home and have meetings, set calls, etc.

Administrative Time Blocks - 30-60 minutes low-energy blocks of time when we’re not in the zone to do the work that requires “heavy lifting” but there are still types of work we can do effectively. Think: email, phone calls, CRM work, digital, paper filing, low-level filing, organizing, etc.

Recovery Time Blocks - variable length blocks of time that we use for activities that recharge us such as a lunch break without a screen, going for a 15-minute mid morning or mid afternoon walk to “move the body and rest the mind"

Tip Eight - Develop a Workday Shutdown Ritual

Holy Value, Batman. There was a ton of content in this episode and so I encourage you to check out the show notes to get the quotes, time stamps, links, etc in this episode at EliteRoadWarrior.com/063

I’d love to hear from you so connect with me on my three primary social media sources:

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior
YouTube Channel - Elite Road Warrior

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Episode 062 of the ERW
Welcome to the ERW podcast. I’m your host, BpB, fellow road warrior, husband of one and father of five, and always looking for creative ways to keep the ERW podcast fresh.

The even-numbered episodes are interviews and I thought I would do something different and take a question from a handful of different interviews in previous episodes all focused on a specific energy habit.

Work focuses on the energy habits: PERFORM / DEVELOP

Health focuses on the energy habits the three physical energy habits: MOVE / FUEL / REST

Home Life focuses on the energy habit CONNECT

Jeff McMahon6:54 - 12:19
33:55 - 36:07
Treva Thompson16:31 - 18:58
30:29 - 32:43
Jon Vroman7:45 - 10:59
18:47 - 20:30
36:39 - 40:19
Sara Quiriconi15:41 - 17:34
21:30 - 24:09
27:19 - 28:02

David Vasquez9:18 - 11:13
15:28 - 17:26
31:51- 35:25

Dr. Keith5:10 - 8:11
8:25 - 9:12
13:03 - 13:49
15:52 - 18:18

As always, you can find the links to the referenced resources, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/062
If you’ve not downloaded the Top 10 Business Travel Hacks Guide, You can also find it at ERW.com/062 for absolutely free!

And could can find me in two social media outlets:LinkedIn, Instagram

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, embracing a little more salt on my salt and pepper look and committed each and every trip to becoming and remaining an ERW.

1st - it’s 50 episodes recorded of the ERW Podcast. I’m proud to have 50 episodes officially in the books to encourage, challenge, and inspire the business travel world. It’s the only one to date and we’re just getting started ERW nation.

Normally I’m the interviewer but just like all the way back to episode 002 where I had someone interview me for my backstory, I’m bringing back the legendary, the iconic, the only person available, Jerome Wade.

Q1 - Do you feel 50?
Q2- How has the road changed how you’ve aged through the years?

Here is my NOT TOP 10 LIST and very revealing:

Busier
Always in a hurry
Stressed
Unhealthy
Less compassionate
More distracted
Jaded
Less present
Dependent on alcohol
Disconnected with home

Q3 - What do you want to stop?
STOP
Being in such a blasted hurry - I call it “productivity, getting things done” but to be honest, I’m more than busy. I’m in a hurry almost all the time and this pace cannot and does not need to continue.
Drinking at least for now - I need to make sure I’m in control of this “go to” substance. I’m drinking too much and too often on the road. I don’t need to slow down and back off but stop for now.

Q4 - What do you want to start?

START
Being PRESENT in the moment - My littlest guy demands attention but not in a bad way. He wants you to pay attention to him when you talk to him and he does it by grabbing my face. I need to realize life is in RIGHT NOW not the next moment. People and life deserve being fully present.

Taking a Sabbath - One day just to be that is full of rest, gratitude, presence with those I love. My wife and I are working on a plan from Friday sundown to Saturday sundown on how to be free of errands, devices, obligations, etc to truly rest, enjoy food, family and just be.

Q5 - What do you want to do less?
LESS
Distracted - The book, Indistractible, by Nir Eyal, really challenged me how and why I’m so distracted. I so quickly turn to an escape instead of focus on what is truly important. I now know what to do and now need to make this a priority which will allow me to be more present.

Media - I don’t need to watch every game and every part of every game. I don’t need to see every movie, tv series, news update, and always be on my phone that causes me to be distracted from my family, reading, just being present.
Q6 - What do you want to do more?

MORE
Simplicity - I’m involved in too much. I have too much stuff I really don’t need. There is so much more to my life that embracing simplicity will only add the value I long for moving forward.
Reflection - Turning 50 has awakened this thirst to reflect that I need and want more of in my life. I want to think more, journal more, write more, ask more questions, embrace solitude and silence to reflect more.

Q7: You have a question that you’ve been challenged with recently, what is it?
Four Practices from the book: The Ruthless Elimination of Hurry by John Mark Comer

Silence and Solitude - to center myself and be able to hear that “still small voice” inside of me
Sabbath - one day of true rest that is a disconnect from everything else in the other six days
Simplicity - freedom and focus on what matters most
Slowing - to be present - present to the moment, with people, and with God

BpB - I encourage you to check out the show notes for the main points, links, key quotes, and time stamps. Go to www.EliteRoadWarrior.com

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, ready to bring on a new year, and committed each and every business trip to becoming and remaining an ERW.

And it all comes down to two primary words: ROAD HABITS.

These road habits encompass Three Focus Areas:

It’s a challenge to eat healthy on the road
It’s hard to sleep in a hotel
I don’t have time to get in a good workout or a workout at all for that matter when I travel
I check in with the fam back home when I can but things get busy
Six Habits to Leverage a New Year as a Road Warrior
Habit One -MOVE
Move leverages the Increase M4X Formula:

Stand More - think up on my feet not down on my butt
Walk More - think forward not still
Run More - think cardio and getting your heart rate up
Lift More - think strength training by using body weight, dumbbells, and resistance bands
Key Concept: Movement Creates Energy
Challenge - choose one of the four Increase M4X this next month to focus on and master it for all its worth.
Habit Two - FUEL
My food choices were as follows:
The easiest choice
The quickest choice
The tastiest choice
The largest choice

Fuel encompasses the MTHC Formula: (Make the Healthiest Choice)

Continually Hydrate - adding more water into my road day
Clean & Green - cleaner foods and more greens with each meal
Carry a Controlled Substance - having healthy snacks always available

Key Concept: Food is Fuel and Fuel is Energy

What would be the easiest for you to implement to get some quick wins?

What would challenge and push you to start the year with the energy habit of FUEL?
Resource - podcast episode #043 - Five Decisions You Must Make at Every Restaurant on the Road

podcast episode #037 - Why You Must Carry a Lunch Box to Work on the Road
Habit Three -REST
I was the guy who:

Had dinner with my laptop lover then took her up for a night cap
Had every possible light and screen on
Went to bed way too late binge watching and falling asleep with the TV on
Woke up in the middle of the night to go to the bathroom and felt like I had swallowed a dozen cotton balls
Woke up feeling sharp as a bowling ball
Never took a break and came home absolutely exhausted useless to my family and work

The Problem: I viewed rest as the enemy not as my biggest performance enhancer on the road
Rest encompasses the Strategic Resting Formula:

Sleep - Improve Than Increase
Breaks - Move the Body, Rest the Mind
Downtime - Time to Be, NOT to Be On
Key Concept: Rest Creates Energy
Challenge - choose one of the three in the Strategic Resting Formula to focus on this new year
Habit Four - PERFORM
Perform encompasses the Intentional Performance Formula:
Road Plan - is planning your day on paper, every part, and even finding the potential margins that may arise and what to do with them when they do appear
Block & Tackle - is focusing on one task for a set period of time
Energy Pacing - is knowing why and when your energy is low then how to pair tasks according to your energy

Key Concept: High Performance Requires Intentionality
Challenge - choose one of the three in the Intentional Performance Formula
Habit Five - DEVELOP
Develop encompasses the Invest in You Formula:

Sharpen the Mind - putting content in
Process the Thoughts - getting content out
Monitor the Heart - finding out how you’re REALLY doing

Key Concept: Learning is Selfish and Something Only YOU Can Do
Challenge

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, a suffering Chicago sports fan, and committed each and every trip to becoming and remaining an ERW.
This episode’s energy habit focus is energy habit #4, and the 1st of the mental energy habits: PERFORM.

Let’s define stress right up front: What exactly is stress?
How is it manifested differently in different people?
How does stress look differently on the road?
What are the main causes for stress on the road?
What are the three categories of stress?
How do we handle stress in healthy ways on the road?
If you’re not connected with me on LinkedIn, please reach out at Bryan Paul Buckley
If you’re not follow me on Instagram, find me at EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, chillin during this Chicago winter, and committed each and every business trip to becoming and remaining an ERW.

I loved two specific aspects or gifts if you will:
Solitude - nobody but me

Silence - any noise came from me

In Elite Road Warrior Group we call this concept: IMPROVE Then INCREASE.

Four High End Sleep Aids for Business Travel
One - Blue Blocker Glasses

Personally, I use:

The Swanwick brand called Swannies

__________

$69.00

Way to Purchase:

https://www.amazon.com/Swannies-Blocking-Computer-Glasses-Orange/dp/B010B5GUH0/ref=sr_1_1_sspa?crid=3K66HPFP26WB7&keywords=swanwick+blue+light+glasses&qid=1579451465&sprefix=swanwick+%2Caps%2C169&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzQUo5NjdGSjhFTURZJmVuY3J5cHRlZElkPUEwNDY4NzMzSEZETTlZMElOVEJFJmVuY3J5cHRlZEFkSWQ9QTAwMjI4MTMxS01QOEZOVTY5SUZIJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

Or directly at Swanwick Sleep site

https://www.swanwicksleep.com/collections/night-swannies/products/classic-night-swannies

When I’m in my hotel room for the night, I have an evening routine where I do the following:

Turn the room temperature down (66-68 degrees)
Turn the room lights down
Change into comfortable clothes (I’m an UnderArmor/Hurley guy)
Put on my blue blocker glasses

Two - Dep Sleepwear Hoodie

So, once I turn the corner and get ready for bed, I do the following:

I brush my teeth
Wash my face
Take off my makeup (CALEB - sound effect that would be funny or just use C’mon Man)
Plug in all my devices to charge
Put on my Dep Sleepwear hoodie

The founder and I are working on creating an Elite Road Warrior branded Dep Sleepwear version so keep an eye out by checking out the store at EliteRoadWarrior.com for this and other Elite Road Warrior Products to help you implement the six energy habits.
The cost is: $99

And you can purchase Dep Sleepwear at:

https://depslepwear.com/collections/all
Three - 10% Happier Meditation App

So, when and how do I incorporate meditation and bedtime? Once I put my Dep Sleepwear on, I have the room dark and I do the following:

Open the 10% Happier app
Choose a 5 or 10 minute sleep meditation
Try to relax and slow my body and mind down

https://www.tenpercent.com/membership

Four - Bose Sleepbuds

What makes Bose Sleepbuds different?
They actually fit in your ear and are surprisingly comfortable
You have numerous sounds to choose from that actually download on to the Sleepbud
Each sound is not a loop (like many sleep app sounds which actually disrupts your sleep)
They are NOISE-CANCELING which is huge in a hotel room
An alarm can be set to gently wake you up
When do I uses my sleep buds?
After my 10% Happier Sleep Tate is complete
I set my wake-up time alarm
Choose the sound that just feels right
Boom - put my sleep mask on from my&

Swanwick Classic Night Swannies - Black, Regular - Premium Blue Light Blocking Glasses for Gaming PC, Laptop, Smartphone Glare

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, a suffering Chicago sports fan, and committed each and every trip to becoming and remaining an ERW.

Jon Vroman helps others be “Moment Makers”. He is married to his gorgeous and free-spirited wife Tatyana and father of two energetic and playful boys, Tiger and Ocean, and live in Austin, Texas. He’s also the founder of a global network of men at FrontRowDads.com. They believe in being “Family men with businesses, not businessmen with families.” He’s host of the top-rated Front Row Dads podcasts, where Jon interviews experts and every-day dads from around the world, to extract and understand the rituals, routines and habits that help every man better serve their families and communities.

In a moment I’ll be asking Jon the following questions:
How often do you travel and what does that look like for you?
Tell me about your morning routine on the road.
How important is exercise on the road for you and what do you do?
How challenging is eating healthy on the road and how do you handle it?
How do you connect with your family when away from home?

Question One:What does your Road Warrior life look like these days? (Context of your bio and so the listener can get a feel of your travel rhythm - how often / why, etc)
Question Two:Tell me about your morning routine on the road.
Question Three:Do you exercise on the road and if so, what and when?
Question Four:How does your hydration and nutrition play into your road life?
Question Five: #5How well do you sleep on the road?
Question Six:How important is connecting with your family when away from home and what does it look like?
Question Seven:Which of your habits is the quickest to go while you’re on the road and why?
Question Eight:What is an area of struggle that needs to grow for you on the road?Question Nine:What is Front Row Dads and how can a business travel father get involved?
Question Ten:Any closing thoughts or challenges for those on the road?

You can find this episodes, questions, time stamps, quotes, and links in the show notes at www.EliteRoadWarrior.com/052
You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/052
Two Ways to Connect with me:

LinkedIn at Bryan Paul Buckley

Instagram at EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, not traveling this week and the Fam is thrilled.
This episode will focus on energy habit #4: PERFORM. Scott has been a road warrior for years and although sharp, he struggles with conversation on the road.
ERW Research has found the following types of people who travel in relation to conversation:

All business talk all the time
Never asks questions and answers any non-business questions with a short and straight answer
Rarely asks questions but will answer any questions asked of them
A hybrid of business and personal talk
The challenge is too many business travelers really don’t connect with people on the road and either:

Don’t have a clue
Don’t care
Don’t know what to do about it

Conversation is the oil that keeps relationship smooth.

This episode’s energy habit focus is PERFORM - why we’re on the road.

Level One - Phatic

Level Two - Factual
Level Three - Evaluative
Level Four - Gut-level
Level Five - Peak

What levels do you implement?
Where do you stop and why?

I would encourage you to check out the show notes for the main points, links, and time stamps. Go to ERW.com/045

Find me on

LinkedIn - Bryan Paul Buckley
Instagram - EliteRoadWarrior

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, Chicago sports fan, and committed each and every trip to becoming and remaining an ERW.

TV Talent, Athlete, Model and Producer, Sara Keara-cony has a professional background in both advertising, art direction, health coaching, and yoga.

a moment I’ll be joined by Sara and will be asking her the following questions:

What are the Five Elements of Live Free?
What do you personally do in the day in the life of business travel
What are some tips for de-stressing after a long travel/work day?
What are ways with dealing with addictions/choosing a different, healthier path than other co-workers when on the road

Question One:Let’s dig into your backstory and why you're excited to encourage wellness across the travel sector (combining the two)

Question Two:What are the Five Elements of Live Free?

Question Three:What do you personally do in the day in the life of business travel (first thing I do when I land)

Question Four:Let’s talk about movement, which is energy habit one of ERW, what are some tips for mobility/stretches that you MUST do

Question Five:How do you handle eating healthy on the road? Do you have a personal go-to travel meal?

Question Six:What are your recommendations for sleeping better in a hotel? (Oils / habits / rituals)

Question Seven:What are some tips for de-stressing after a long travel/work day? (breathing exercise)

Question Eight:What are ways with dealing with addictions/choosing a different, healthier path than other co-workers when on the road?
Question Nine:Any closing thoughts or challenges for those on the road? How do we find out more about you or follow you?

To find the show details such as the time stamps of the questions, links, and quotes, check out the episode show notes: ERW.com/044

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Welcome to the ERW Podcast brought to you by Write One Line Journals found at http://writeoneline.com/. I’m your host, BpB, husband of one, father of five, heavy fall travel schedule and enjoying the change of the seasons in Chicago as long as they don’t change too fast.

Scott has over 24 years of experience as a spiritual leader and entrepreneur. His passion for developing others has allowed him the privilege of being on staff at 5 of the largest churches in America including his present role as the Director of Outreach at 12Stone Church.

In a moment we’ll be joined by Scott and I’ll be asking him the following questions:

Most road warriors push back on “I don’t have the time to personally or professionally develop”, what’s your response?
Why is “time to think” what we call Think Space, so critically important?
What have you seen through the years working with people on their personal journey of lives and how reflection has played a small or big part?
What makes journaling so challenging?

Develop leverages the Invest in You Formula which has three parts:

Sharpen the Mind
Process the Thoughts
Monitor the Heart

Question One:Most road warriors push back on “I don’t have the time to personally or professionally develop”, what’s your response?

Question Two:Why is “time to think” what we call Think Space, so critically important?

Question Three:What have you seen through the years working with people on their personal journey of lives and how reflection has played a small or big part?

Question Four:What makes journaling so challenging?

Question Five: “asks how am I REALLY doing?"

Question Six:Any closing thoughts or challenges?

As always, you can find the links to the referenced resources, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/040

If you’ve not downloaded the Top 10 Business Travel Hacks Guide, You can also find it at ERW.com/040 for absolutely free!

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This episode is brought to you by the book,

Make Time: How to Focus on What Matters Every Day

by Jake Knapp, John Zeratsky (this book will be referenced later in the episode) https://www.amazon.com/Make-Time-Focus-Matters-Every/dp/0525572422/ref=sr_1_1?keywords=make+time+jake&qid=1570203340&sr=8-1

Welcome to the ERW Podcast. I’m your host, BpB, fellow road warrior, husband of one and father of father, and have learned over the years the value of professional and personal development. It’s become so important to me it’s one of the six energy habits.

What they want or need from you

What they want to tell you

What they want you to buy

The two largest of my morning energy habits are:

MOVE - Increase M4X - stand more / walk more / run more / lift more
DEVELOP - Sharpen the Mind / Process the Thoughts / Monitor the Heart

And my motto, my theme is two phrases which you may have heard me say over and over:

Consistency Over Length
Something, Anything, is Better Than Nothing

Hydrate - (Fuel - Continually Hydrate) with 16 oz water, lemon, sea salt, and greens powder

Read - (Sharpen the Mind and Process the Thoughts) - Bible / something inspirational (if it’s the day of a flight, I save this reading for the 1st 20-30 minutes of the flight which you’ll learn in the podcast episode Seven Things I Do on Every Single Flight)

Once those two habits are done of hydrate and read, I move on to my ERW Journal. It has two portions:

Think Space (Process the Thoughts) dotted page Notebook
Eight Questions Journal (Monitory the Heart) blank page Notebook

Here are some initial questions asked of my personal process:

How long do you take to journal your questions?

Where do you journal?

What do you write with?

https://www.amazon.com/gp/product/B07LBRS3M9/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

https://www.amazon.com/Zebra-Ballpoint-Stainless-Retractable-Pen/dp/B001BZB5IO/ref=sr_1_fkmr4_2?keywords=zebra+301+fine+point+pens+combo+black+blue+red+green&qid=1570203467&s=office-products&sr=1-2-fkmr4

For the record, there will be a branded leather case for the pens and the pens included in the very near future. Just go to EliteRoadWarrior.com for details.

What do you write in?

What does your layout look like?

But WHY do I journal these questions and what comes as a result?

Clarity - What do I want out of my life
Themes - What’s happening on a consistent basis in my life - what are the patterns I wouldn’t normally see without reflecting
Focus - where should I spend my time

MONITOR the HEART, the 3rd part of the Invest in You Formula of the Develop Energy Habit has three Checks of the Heart Engine: (think of check lights coming on your dash about your engine)

PULSE CHECK
Learning to ask: “How am I REALLY doing?”
GRATITUDE CHECK

Learning to ask: “Who or what am I grateful for right now?”

Make Time: How to Focus on What Matters Every Day

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Welcome to the ERW podcast. I’m your host, BpB, fellow road warrior, husband of one and father of five, and always looking for creative ways to keep the ERW podcast fresh.As a result, today’s episode is unique.

Work focuses on the energy habits: PERFORM / DEVELOP

Health focuses on the energy habits the three physical energy habits: MOVE / FUEL / REST

Jeff McMahon

do you need a fitness center or gym to get in a good workout?
how long do you need to get in a good workout?

Treva Thompson- why is so hard to eat healthy on the road?

Terry Cralle - why do we view sleep as a sleep inhibitor instead of a sleep enhancer?
Alan Stein, Jr.

what does it mean to perform at a high level?

Scott Mawdesley- We say we don’t have time to personally develop not he road, is that true?
- why putting things down on paper is critically important

Megan Bearce - what are the expectations you came into with a relationship and how felt things should be

Dr. Nick Howard

Why is it so hard for those we leave back home?

I hope you found this unique episode not only helpful and I challenge you to go back and listen to the full interview from each of the interviews.

As always, you can find the links to the referenced resources, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/042

If you’ve not downloaded the Top 10 Business Travel Hacks Guide, You can also find it at ERW.com/042 for absolutely free!Follow me on Instagram at Elite Road Warrior, for pictures and videos of how I do life on the road.

So, wherever you are on the road, do something, anything, just not nothing to master the business travel life like my dad.

This episode is brought to you by two of the Buckley kids.

I’m Kole Buckley.

And I’m Kaleb Buckley.

And you’re listening to (our DAD) on the Elite Road Warrior Podcast.

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ERW podcast is brought to you by the book, Beyond Travel by Marcey Rader. An absolute must read for a business traveler from my mentor and now friend. https://www.amazon.com/Beyond-Travel-Warriors-Survival-Guide/dp/0996376305/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1570632166&sr=8-1

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, Chicago sports fan, and committed each and every trip to becoming and remaining an ERW. I would love nothing more than for you to join my master evil plan and join this road trip.

This episode’s energy habit focus is energy habit #4, and the 1st of the mental energy habits: PERFORM. Perform is WHY we’re on the road. But too many of us are just there. But not ERWs.

The ones that stand out as the business traveler use their time doing three primary things:

Work
Watch Something
Sleep

Create Your Flight Plan.

And I’ve found there are four arguments going on with business travelers on who’s time it really is on a flight:

The company time and no matter what time you’re on a flight (I’ve worked for companies like that and despised it by the way)
The company’s time during normal business hours (and is there such a thing on the road?)
The company and your time as long as you get your work done
YOUR time and only your time unless you choose to use YOUR time for work - after all, business and personal hours are easily blurred on the road

The ERW Flight Plan which has the following three elements:

What you’re going to do
The order you’re going to do it
Approximate times

If you work, you know...

What you’re going to do
The order you’re going to do it
Approximate times

If it’s a blend (between work and your time), you know…

What you’re going to do
The order you’re going to do it
Approximate times

If it’s only your time…

What you’re going to do
The order you’re going to do it
Approximate times

And remember, our Flight Plan exist of:

What you’re going to do
The order you’re going to do it
Approximate times

It’s asking this very critical question:

Where Do I Want This Time to Take Me in the End?

Here are Seven Things I Do On Every Flight

Read / Listen

Drink Water

Most people avoid water on the plane for a couple of reasons:

They say they don’t want to have to get up to go to the bathroom but then will have two cokes or an adult beverage or three.
They just don’t drink water normally when they’re on the ground and it’s just not part of their Road Routine.

Think Space

What is Think Space? Taking time to think and putting your thoughts on paper.

Ideas:

Your trip
Follow-up
Your goals
How to connect with fam/freinds

I have a blog post at ERW.com about Think Space along with an entire chapter in the ERW book for more details, examples, etc.

Stand and Stretch

Challenge: commit and take just one stand and stretch break during your next flight

Work

If and when I work, I try to leverage this unique time:

No phone calls
No work chat or texts
No stop by your office to chat
No WiFi if you want to - if I want to be officially “off the grid”, I can be and ain’t nobody can do anything about it

My guidelines for working on a plane:

Have Rules - how long

Beyond Travel: A Road Warrior's Survival Guide

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Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, a suffering Chicago sports fan, and committed each and every trip to becoming and remaining an ERW.

David Vasquez is a Global Practice Lead in Verizon’s CMO organization.

In a moment I’ll be asking David the following questions:

How often do you travel and what does that look like for you?
Tell me about your morning routine on the road.
How important is exercise on the road for you and what do you do?
How challenging is eating healthy on the road and how do you handle it?
How do you connect with your family when away from home?

You are one of the rare guests I’ve interviewed twice. Mad kudos and I’m excited to hear how you’ve grown in the three focus areas of ERW:

Work
Health
Home Life

Question One:How often do you travel and what does that look like for you?

Question Two:Tell me about your morning routine on the road.

Question Three:How important is exercise on the road for you and what do you do?

Question Four:How challenging is eating healthy on the road and how do you handle it?

Work question… #5 How do you handle interruptions on the road?

Question Six: How do you connect with your family when away from home?

Question Seven:What is an area of struggle that needs to grow for you on the road?

Question Eight:Any closing thoughts or challenges for those on the road?

How you can reach David Vasquez will be in the show notes:

david.vasquez@verizon.com or www.linkedin.com/in/innovatewithdavid

You can find this episodes, questions, time stamps, quotes, and links in the show notes at www.EliteRoadWarrior.com/046
You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at www.EliteRoadWarrior.com/046

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Welcome to the ERW Podcast brought to you by the book, Keto Diet by Dr. Josh Axe. If you’ve struggled with your weight, this may just be the plan for you but Dr. Axe’s approach is not like the other keto plans. I lost 20 pounds on it and so has my wife.
I’m your host, BpB, fellow road warrior, husband of one and father of five, avid Chicago sports fan, and a huge desire to see business travelers master the business travel life leveraging the six energy habits.

And this podcast episode energy habit focus is the 2nd energy habit and the 2nd of the physical energy habits: FUEL

However, each decision can be easier if you view eating out on the road with the following lenses:
Food is Fuel

Fuel is Energy

The energy to….

finish that proposal
review the presentation
Get to bed at a decent time

This is why Elite Road Warrior has three focus areas:

Work

Health

Home Life

Five Key Decisions You Must Make at Every Restaurant on the Road

These five decisions are naturally in order. They shouldn’t surprise you but somehow we act surprised when the server comes by and asks us these five questions.

Decision One - What I Will Drink

Here are some suggestions:

Always and I mean always order a glass of water if one is not already provided for you then here’s the key: drink as much as you can to start. Why?
Most of us are more dehydrated than we even think so getting some water into your system is always a smart decision
Water fills us up and hopefully detours us from over-eating
Join the Free WMP - water match program so whatever drink you do order, make sure you match it 1:1 with water. This will keep you hydrated the rest of the night and especially save you from waking up overly-parched and feeling like you’ve swallowed cotton balls that seem to multiply throughout the night
Think about what you’re really drinking and how much you plan to or should drink. Are you going to stay with one type of drink or hop all over the place? For me, when I start hopping, I start paying for it and I don’t mean the tab. Through the years, I’ve become a vodka tonic guy and it’s served me well.

Decision Two - Will I Order or Eat an Appetizer

Here are some suggestions:

Always pre-decide - this means don’t base your decision on what looks and/or smells good. If you do, you’re going down like a Mike Tyson punch.
If you choose, eat the cleaner and greener appetizer.
If you’re a moderator, which means you can take just one bite and stop, stick to the plan
If you’re an abstainer, which means if you start, hide the women and children, it’s going to get ugly quick and the appetizer will disappear, Know Thyself, and don’t start.
Order a dark green salad - this is my go-to-choice for a few reasons:
I avoid the tempting and fattening appetizer
It allows me to get in healthy clean greens - just be smart with the toppings and dressings

Decision Three - What Is My Main Course
There are two main choices here:

The main course needs to be Clean - look for the cleanest meat possible whether beef, chicken, eggs. If it’s really clean, it will list “grass-fed or organic” which means this is your easiest choice. If not, your 2nd main choice becomes all the more important
What goes ON the main course - we can make a great clean decision with the main course then go five step backwards by all the heavy sauces, etc.

Here are some suggestions:

Always do your research - every restaurant now has an online menu so do some intel. Why? Avoid impulse choosing.
Put the sauce on the side - sometimes when it’s doused all over the place, you’re forced t

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Super Commuter Couples: Staying Together When A Job Keeps You Apart by Megan Bearcehttps://www.amazon.com/Super-Commuter-Couples-Staying-Together/dp/0989945715/ref=sr_1_1?keywords=megan+bearce&qid=1568911239&s=gateway&sr=8-1

I’m your host, BpB, husband of one, father of five, finally getting my elusive girlish figure back and on the road of all places.

Today is a rare treat for you, Road Warrior Nation. I’ll be interviewing my wife! Our Energy Habit Focus for this episode is CONNECT and you’ll hear the unfiltered, unrehearsed interview with “my lady friend” and the love of my life.

Susan Buckley is an elementary educator with her master degree in Interdisciplinary Studies with a focus in curriculum and instruction by day and a wife, mother, and part-time superhero on nights and weekends.
In a moment we’ll be joined by Susan and I’ll be asking him the following questions:

How hard is the 1st day for you personally when I leave for a business trip?
When are we the most likely to have conflict and argue?
How did you and still do from time to time handle when I come home exhausted and help very little around the house or engage with you and the kids?
What are some of the changes you’ve seen in me going from a Check-In Guy to a Connect In Guy” engaging with you and the kids more on the road through the years?

Question One:How hard is the 1st day for you personally when I leave for a business trip?
Question Two: How do you handle doing everything yourself as a single mom when I’m gone?

Question Three: How do you handle meals when I’m gone?
Question Four:When are we the most likely to have conflict and argue?
Question Five:How did you and still do from time to time handle when I come home exhausted and help very little around the house or engage with you and the kids?
Question Six:What are some of the changes you’ve seen in me going from a Check-In Guy to a Connect In Guy” engaging with you and the kids more on the road through the years?
Question Seven:What would you tell a Road Warrior who is not connecting with those back home?

As always, you can find the links to the referenced resources, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/038

If you’ve not downloaded the Top 10 Business Travel Hacks Guide, You can also find it at ERW.com/038 for absolutely free!

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Welcome to the ERW podcast brought to you by the Sleep Score Labs where you can find all types of sleep resources such as blue-blocker glasses and eye masks that I endorse and actually carry in my RW sleep kit.
I’m your host, BpB, fellow RW, husband of one, father of five, and on a break-neck fall travel pace. Not sure about you, but fall is hustle time and all the more important I live by the six energy habits on the road to keep getting better not just getting by.

This episode Energy Habit Focus is FUEL.

THE POWER BEHIND THE CONCEPT IS TWO PARTS AND IN THE NAME:
1. Carrying - You bring it with you/carry it along with you. I can already hear the whining

2. Controlled - This is the opposite of Russ because it is not reactionary but controlled.

Here’s the point of this podcast episode is minimizing and ultimately eliminating being caught off guard.

For those of you who are visual whether seeing the image or in your mind’s eye, you can go to the show notes, ERW.com/037 to get a visual of the subject. You can also see it with additional intel in the free PDF: 10 Business Travel Hack Guide found in the show notes of ERW.com/037 as well.
Link: https://www.amazon.com/gp/product/B07M5B9CWX/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Let Me Give You THREE WAYS YOU CAN CARRY A CONTROLLED SUBSTANCE

1. YOUR FIRST MEAL

2. YOUR GREENS

HERE ARE THREE QUICK WAYS TO KEEP THE GREENS COMING DURING YOUR DAY:

ASK
BRING
BUY

Mine is mixed nuts (peanuts and fillers sold separately and for the record, I used to work for peanuts, so I don’t need to eat them!). It’s one of two fuel foods I purchase every time on the road (the other being mixed greens). Here are my choices of mixed nuts confirmed by the research of Dr. Axe and you can find the link in the show notes:

Almonds
Walnuts
Brazilian Nuts
Cashews
Pistachios

https://draxe.com/nutrition/nuts/healthiest-nuts/

PRO TIP:

Key Items to Maximize the Lunch Box

Spork - but wait, there’s more. The one I use has a knife option as well. I know, right?

https://www.amazon.com/gp/product/B077K942BR/ref=ppx_yo_dt_b_asin_title_o02_s00?ie=UTF8&psc=1

Tupperware - I geeked out on this one after thinking any kind would do.

https://www.amazon.com/12-Pack-Food-Storage-Containers-Lids/dp/B07C6LRW61/ref=sr_1_1?crid=3OJR4UPQY9EV7&keywords=sealed+tupperware+container&qid=1568734222&s=beauty&sprefix=sealed+tupperwa%2Cbeauty%2C153&sr=1-1-catcorr

Pink Sea Salt / Pepper Grinders
Individualized Wet Wipes - Why? Have you seen me eat? Just kidding.

Wet Ones Antibacterial Hand and Face Wipes Singles, 24-Count (Pack of 5)

https://www.amazon.com/gp/product/B0043D68YW/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

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Welcome to the ERW podcast. I’m your host, BpB, fellow RW, and had many bad years on the road and finally “had enough.” I had enough of being overworked, under-productive, out of shape, and disconnected. But finally did something about it. It’s possible and you can too.

Jeff Civillico is a Las Vegas Headliner, TV Host Personality, and Philanthropist. He has been a Las Vegas Headliner with Caesars Entertainment for 7 years, having performed 1000+ shows at The LINQ, The Flamingo, and now at The Paris Hotel & Casino.

How did you end up in the entertainment industry?
What’s at stake if you’re not on the top of your game on the road?
What role does exercise, nutrition, and sleep take for you on the road?
How important is staying connected back home and what does that look like for you?

Question One:How did you end up in the entertainment industry?

Question Two:What’s at stake if you’re not on the top of your game on the road?

Question Three:What role does exercise take for you on the road and what do you do?Question Four:What role does nutrition take for you on the road and what do you do?

Question Five:What role does sleep take for you on the road and how do you prioritize it?

Question Six:How important is staying connected back home and what does that look like for you? Where are you still growing and changing?

Question Seven:Any closing thoughts?

As always, you can find the links to the referenced resources, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/036

If you’ve not taken the Road Warrior Assessment to find out What Level of Road Warrior You Are, well, why not? You can find it at ERW.com

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Welcome to the ERW podcast brought to you by The Top 10 Travel Hacks Guide available in the show notes.I’m your host, BpB, husband of one, father of five, on the road a ton this fall, and all the more reason to live by the six energy habits. The key is changing your mindset of the road and what it can’t do for you but how to leverage the road and what it can give to you.

Today’s episode focuses on the Energy Habit REST which is the 2nd of the three Physical Energy Habits.

FOUR NATURAL PUSHBACKS TO TAKING A BREAK

1. I DON’T HAVE TIME TO TAKE A BREAK

2. I FEEL FINE WHY STOP AND TAKE A BREAK?
3. I FORGET TO EVEN TAKE A BREAK
4. MY TRAVEL SCHEDULE DOES NOT ALLOW ME TO TAKE A BREAK

I DEFINE A BREAK AS: MOVE THE BODY/REST THE MIND.

**VITAL BENEFITS OF A BREAK

YOUR MIND GETS TO REST**

2. YOUR BODY GETS TO MOVE
3. YOU COME BACK MORE FOCUSED
Here are Six Ways to Take an Energy-Giving Break on the Road
I’m going to give you all six in order then I’m going to give you examples of when they could fit into your travel day in the three different lengths of breaks.

Stretch break
Water break
Bathroom break
Snack break
Breathe break
Walk break

THREE LENGTHS OF BREAKS ON THE ROAD

MICRO - Think Seconds/Small Length

Breathe break - Take in oxygen to the brain.

Stand break – Simply standing and walking that sedentary body will do more for you than you think for such little effort
Stretch break - take that stand and move it to a stretch to get some additional blood flowing. You’d be surprised what a simple, calculated stretch will do for your energy.
MINI - Think Minutes/Medium Length

Micro is seconds; mini is minutes. You can sneak a good little breakin within a few minutes.

Types of mini breaks:
Bathroom break - If you’re drinking water, this is a natural by-product of your hydration donation.
3. MAX - Think Unplug/Large Length

Water break - Again, if you’re drinking water, you’re going to need a refill, and this is the time to do it.
Stretch break
Water break
Bathroom break
Snack break
Breathe break
Walk break

Book: REST - https://www.amazon.com/Rest-More-Done-When-Work/dp/1541617169/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=erw.com/037

Rest: Why You Get More Done When You Work Less

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Welcome to the ERW Podcast brought to you by the book, Raise Your Game by Alan Stein, Jr. I’m your host, fellow road warrior, husband and father and recently had one of those weeks of travel that blows away the theory that business travel is “the life” and how glamorous it must be.

New Podcast Content Upgrade Promotion

Have you ever found yourself seeing what someone else does or carries with them on the road that stands out to you?

Download this guide to help you master the business travel life.
All you need to do is go to the show notes found at ERW.com/033 and grab your free copy today!

Here are Four Responses to Dealing with IT When IT happens on the Road”:

Roll With IT
Let IT Go
Learn From ITIt’s asking:

How did I respond to what happened?
Could I have avoided it?
Did I pick IT back up again?
What can or should I do differently?
Make the Best of IT

What does this now make possible?
Did you catch the power in that very simple six word question?
What does this now make possible?

Roll With IT - in the moment - what happens happens
Let IT Go - still in the moment - Let IT keep rolling
Learn from IT - looking BACK to get BETTER
Make the Best of IT - looking forward and asking: what does this now make possible?
And lastly, don’t forget to pick up your free Top Ten Business Travel Hacks Guide by going to the show notes page found at ERW.com/033

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Welcome to the ERW podcast. I’m your host, BpB, fellow RW, and had many bad years on the road and finally “had enough.” I had enough of being overworked, under-productive, out of shape, and disconnected. But finally did something about it. It’s possible and you can too.
Jordan Rubin is one of America’s most recognized and respected natural health experts and is the New York Times bestselling author of The Maker’s Diet, and 25 additional titles, including his latest work Essential Oils: Ancient Medicine.

In a moment we’ll be joined by Jordan and I’ll be asking him the following questions:

How did you end up in the health industry?
What is exactly is the Keto Diet and why is it so popular?
Why are supplements necessary and so important?
Is there a big difference in the quality of supplements?
What supplements should a Road Warrior take on a consistent basis on the road?

Question One:How did you end up in the health industry?

Question Two:What is Keto and why is it so popular right now?

Question Three:Why are fats so important and can you give some examples?

Question Four:Why are supplements necessary and so important?

Question Five:Is there a big difference in the quality of supplements?

Question Six:What supplements should a Road Warrior take on a consistent basis on the road?

Keto Protein Chocolate
Keto Digest (fermented enzymes)
Multi Vitamin - called Ancient Multi
SBO (soil based organisms) Probiotics (take at night)
Collagen

Question Seven:Any closing thoughts?

As always, you can find the links to the referenced resources, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/032

If you’ve not taken the Road Warrior Assessment to find out What Level of Road Warrior You Are, well, why not? You can find it at ERW.com

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The Energy Edge Podcast is sponsored by 5 Minute Energy Kickstart.com - three 5 minute videos that help you become more productive, feel more energized, and do your best work.

Go to 5 Minute Energy Kickstart.com today and download your free video series.

During the day, I'm the Sales and Marketing Manager for a product called molybdenum. Molybdenum is a steel hardner and corrosion inhibitor that is used most often in the production of stainless steel. My passion, however, is leadership and truly it holds my attention day and night. So I'm a leadership speaker and consultant based in Salt Lake City, UT. I help mid-to-senior level executives and their teams to improve their leadership skills and maximize their potential. I'm also the host of The Leader to Leader Podcast which showcases how and why authentic leaders transform teams and organizations and change the world.

Some jobs connecting is critical:

Speakers
Consultants
Coaches
Sales professionals
Leaders

Five Proactive Ways to Use Energy for Connecting

Connecting Requires Initiative…. Go First

Connecting Requires Clarity… Prepare

Know Yourself - Personal Preparation

Know Your Audience - People Preparation

Who are they?
What do they care about?
Where do they come from?
When did they decide to attend?
Why are they here?
What do I have that I can offer them?
How do they want to feel when we conclude?

Know Your Stuff - Professional Preparation

Connecting Requires Patience… Slow Down

Connecting Requires Selflessness… Give

Connecting Requires Stamina… Recharge

Additional Thoughts:

Good connectors have high emotional intelligence.

They read the room.

They seek to find common ground.

They ask good questions.

You can find me at markslemons.com and the Leader to Leader podcast. You follow me on Twitter @markslemons or LinkedIn and Facebook as well - not hard since there aren't a lot of Mark Slemons out there.

The Energy Edge Podcast is sponsored by 5 Minute Energy Kickstart.com - three 5 minute videos that help you become more productive, feel more energized, and do your best work.

Go to 5 Minute Energy Kickstart.com today and download your free video series.

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Welcome to the ERW Podcast. I’m your host, BpB, fellow road warrior, husband, father, have done business travel lousy for years until I got to a point where I just “had enough”. Ever been there? I’m hoping this podcast challenges you to get to that point and stop getting by on the road but getting better.

It’s ironic. When you bring up the topic of water, I’m amazed at just how many business travelers act like they’re allergic to it. They use it only to take a shower, swim in it, and for the very basics but rarely to consume it.

Interesting FactsAnd it’s a surprising portion of our body. The human body is mostly water: about 55% to 75%, on average (and depending on how well hydrated you are). That’s about 10 to 12 gallons of water in your body!

The average human brain is composed of about 73% water. Our body mass is about 60% water. You lose about 10 or more cups of water every day just living: breathing, sweating, urinating, etc.

How much fluid you need depends on a number of variables:
Age: Kids need plenty of fluids; they can get dehydrated much more easily than adults. Older people may need more fluids because of health conditions or because they tend to lose their sense of thirst.
Gender: Men need more fluids than women. (And pregnant women need more fluids than other women.)
Weight: Heavier people need more water.
Health: Conditions such as diabetes, cystic fibrosis, and kidney disease can boost your need for fluids.
Environment: You need more fluids in extreme weather conditions (especially hot, humid, or cold) and at high altitudes.

(B) Treva, what are the Consequences of not drinking water:

When the water volume gets low, our brain functioning suffers. Research demonstrates that even mild dehydration can negatively affect our mood and our ability to think clearly.

Decreased Urine Output

Dry Mucous Membranes in the Mouth and Nose
Fatigue
Decreased Coordination

Excuses About Water

I don’t like the taste of water
I don’t want to have to go to the bathroom all of the time
I get enough water in other ways (i.e.: coffee / juice / tea, sport drinks, etc)
I’m not really thirsty
Most people believe they’re just set in their ways and it’s too difficult to change now
Different types of water

There are 6 awesome benefits of drinking more water -

Remember, the goal is adding into our lives, anything healthy that will give us more energy

1. Improves your mental abilities

2. Improves physical performance

3. Helps expel toxins

4. Helps lose weight

5. Reduces the risk of heart attacks and stroke

6. Improves bowel function

1. (T) DRINK A GLASS OF WATER WHEN YOU GET UP IN THE MORNING, BEFORE YOU HAVE COFFEE OR TEA.

(B) Carry a WATER BOTTLE with you everywhere on the road.

3. (B) Get Watered Down on a flight.

4. (T) Join the 1:1 Free Water Match Program

5. (T) ADD NATURAL FLAVOR TO YOUR WATER (SUCH AS LEMON / LIME / CUCUMBER / STRAWBERRIES)

What about water in other beverages, isn’t that enough?
Does it matter what temperature we should drink water?
When should you stop drinking water before bed?How do we maximize water for our bodies throughout the day? website at: www.livingtree.co/drink4health

What would an ideal 24 hour day of water look like?

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Welcome to the ERW Podcast - I’m your host, BpB, fellow road warrior, a husband and father, on a stretch of visiting some really boring cities on business travel but the bad comes with the good. One of the hardest things about the road for me personally is the loss of time and connection with the love of life, my wife Susan.

RUNNING MAN Story

Coming off a brutal stretch including international travel and back-to-back trade shows of up early for C-suite breakfast meetings and later evenings for corporate parties and customer dinners
My wife and I were competing by text who was more tired considering she was raising my kids as a single mom in my absence, which remember, was a brutal stretch
I came around the corner and pulled into my drive way seeing only my wife’s arms and my youngest one at the time as a one year old doing Running Man Baby
I’d like to say… Grabbed my baby / kissed my wife / embraced my kids / and gave my wife the night off for me to clean the house and take care of the kids
But what I did… walked right by my beautiful and exhausted wife, heard my kids say “Daddy’s home” and said agitated “Daddy’s tired” and went to lay down on the couch in the family room.
Who does that? I woke up to a beautifully angry wife who had tears in her eyes and let me know with a soft, strong tone: “Something needs to change"

It took what I learned as the three elements of Connect:

Connect Intentionally - on purpose
Connect Thoughtfully - reflective
Connect Creatively - memorable

How did I do it

Reserved a couple of minutes every day on the road to write in the journal
Planned ahead - Think Space for ideas what to write
Chose one of the following to write about:
Memory - funny / serious - song, scent, location, picture, food
Encouragement
Inspiration
Appreciation
Feeling - missing home, lonely,

Lessons Learned

You don’t have to wait and blow it like me to do something now
It was harder and easier than I thought - harder because I put a lot of pressure on myself and mine was super big / easier because it only took a couple of minutes per road day
When I couldn’t think of what to say/write, I looked at a picture of my wife and asked myself “what would she need to hear from me?)
Having ideas to stimulate the creativity was huge - I needed the primer for the days I was in a hurry or just not feeling creative
This was not about me - so when I didn’t feel like it, I had to remind myself “this is for her, not me, and I cannot wait for her to read this page in the NFJ"

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Welcome to the ERW podcast. I’m your host, BpB, fellow RW, down 20 pounds from Dr. Axe style Keto and officially have my girlish figure back. That amount may not feel much until you pick up a 20 pound dumbbell (not to name call) and you realize it’s a good amount of weight I’ve been chucking around.

Let me tell you about today’s Subject Matter Expert and Team Member focused on Energy Habit MOVE:

Dr. Keith Giaquinto has an abundance of knowledge about the human body, stress, digestion and specializes in enzyme nutrition and chronic unresolved health challenges. Dr. Keith is a graduate from National University of Health Sciences with a Doctorate of Chiropractic and an Internal Health Specialist Certification from Logan University.

In a moment we’ll be joined by Dr. Keith and I’ll be asking him the following questions:

Why don’t we hear much or talk about posture?
Why do we only listen to our body when it screams at us for attention?
What is good posture and why is it so important?
How do we improve our posture on the road of all places
Why don’t we hear much or talk about posture?
Why do we only listen to our body when it screams at us for attention?
Define Body Awareness
What is good posture and why is it so important?
How do we improve our posture on the road of all places?
Any closing thoughts?

Problem - lack of education
Listen to your body - hear it when it whispers not screams
Present time consciousness
Posture Defined
Practical - Implement good posture on the road
As always, you can find the links to the referenced resources, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/028
If you’ve not subscribed to the ERW Podcast, do it today along with download past episodes at no additional charge - just the kind of giver I am.

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Welcome to the ERW Podcast, I’m your host, BpB, fellow road warrior, husband of one and father of five, and about to be “that guy” traveling with his family who I avoid at all costs when I’m on business travel. But tis the summer travel season as a road warrior. Imagine that.

Before I understood anything about Meditation, I just assumed I knew what it was and how it worked. It had something to do with Buddhism which is not the Christian God so I immediately dismissed it.

Prayer was all I needed.

But was it really a replacement for prayer?

Not at all - naive, assumptive, and just plain ignorant.

Here were my Excuses:

It’s a waste of time - what benefits does it REALLY give to me
I don’t have time for this - I barely have time for the important things on a business travel day, how do I have time for a meditation?
I can’t do this - the only letters behind my name are not MD or PHD but ADHD - not a chance I can calm this brain so why even try
It’s self-indulgent - IF I have a few minutes to myself, seems a little selfish to spend it on meditating...
1:20 YouTube Clip - https://www.youtube.com/watch?v=_qo4uPxhUzU
To watch the full clip, check out the link in the show notes: https://www.youtube.com/watch?v=_qo4uPxhUzU/

The goal of meditation is not to clear your mind but to focus your mind - for a few seconds then whenever you become distracted, just start again. Getting lost and starting over is not failing at meditation, it is succeeding.

Do you know why meditation didn’t work for me on the road at first? I didn’t understand it and what I don’t understand, I avoid, then discount, and all too often, dismiss and mock.

So, how did I eventually make meditation work on the road for me?
I wanted and even needed to become Aware of certain thoughts and behaviors of mine on the road that meditation could potentially reveal:
Tension from stress 13:55

Restlessness

Randomness

Distraction

Here are questions I’ve received on how I now meditation on business travel:
Where I meditate on the road: 14:40

Travel Day:

Drive to airport

Delays

On the flight

Before bed

Normal Road Day:

Part of my Energy Hour

Drive to a meeting

Before connecting with the family

How long do I meditate on the road: 16:20

1 to 10 minutes

Here’s how to implement meditation on the road (kudos from the Make Time book) 16:50

Start with a Guided Meditation App (listed below)
Aim LOW (start with 1-3 min / I often land in the 5-10 min range on the road)
No Lotus Position Required - My key was learning how to use whatever to meditation - driving / walking / stress or anxiety / before bed
If the word MEDITATION freaks or creeps you out, change it!
Give this a REAL SHOT - it took me many weeks to find my groove meaning what app I liked / how long / adding in change of locations / even remembering to do it!
FOCUS is the key - focus on your breathing, focus on the road in front of you, focus on the sounds around you, focus on the scents - the key is focusing your mind for a string of consecutive seconds

Meditation Apps Recommendation 19:03

Headspace
Calm
The Mindfulness App
Buddhify
Sattva
Stop, Breathe & Think
Insight Timer
Breethe
Omvana
Simple Habit
Meditation and Relaxation Pro
Aura

Key Links for Reviews on Recommended Apps:

https://www.prevention.com/health/g2724188

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Welcome to the ERW podcast. I’m your host, BpB, fellow RW, home this full week which is rare but enjoying it and the heat of a Chicago summer.
As you may know, the even-numbered episodes are interviews. We’ve found in Elite Road Warrior Group Research that business travelers prefer two things in podcasts:

Shorter and to the point
Variety yet Consistency

Many of us that travel rely on technology to travel smarter whenever possible. But I’ve found one of two things occur: (1:30)

We get set in our ways, I call a Road Rut, and we stop learning and experimenting
We’re unaware of all the options out there and hence today’s interview..

Jeff has been working in the consumer electronics and telecom industry for over three decades. Currently he is with Verizon as a Client Partner focusing on IoT based Resale Partnerships, traveling throughout the US to meet with prospective new businesses.

In a moment we’ll be joined by Jeff and I’ll be asking him the following questions:

What should we think about or maybe pre-plan to make things maybe go a bit smoother?
What if I forget something really important like my passport
What websites that can help us better plan travel so that we can make traveling just a little easier and maybe more palatable?
What “equipment” do you suggest we carry when we travel for business?

BpB - I’d like to break this interview down into three specific categories: Behaviors / Technology / Products

Traveling, especially air travel, can be a bit of a hassle. What should we think about or maybe pre-plan to make things maybe go a bit smoother?

5 Ps (Proper Planning Prevents Poor Performance)
FFOD- Take first flight of the day if possible. Minimize travel time and makes for more productive day
For important meetings always fly in the night before if possible or FFOD
Sign up for Global Entry ($100 includes Pre-Check!) or TSA Pre-Check ($85) thru Trusted Traveler Program, https://ttp.dhs.gov
Watch for seasonal connections! I.e. connecting thru Denver in December.
Don’t check a bag unless you have to
Pick a hotel near a club you attend I.e Orange Theory - much more likely to go if nearby
For trade show, Stay at Host Hotel , never know who you’ll run into. Position A!

What if I forget something really important like my passport?

Airlines Counter to Counter services!

What websites that can help us better plan travel so that we can make traveling just a little easier and maybe more palatable?

Use airlines/hotel/car rental apps if don’t already.
Google.com/flights
Expertflyer.com for seat selections
FlightAware.com for flight and airport tracking

Nearly every business traveler carries a smartphone, Can we leverage additional capabilities from those devices?

Using Apple Notes to document scan receipts and add notes such as persons attending.
For Android users, Google Drive will create PDF scans. Choose + then Scan

What about the “equipment” we carry when we travel for biz? Are there some cool things there?

Carabiners - great multipurpose device. Use with rental car keys. - https://www.amazon.com/s?k=Carabiners&ref=nb_sb_noss / https://www.rei.com/c/carabiners
Tom Bihn luggage. Tombihn.com&nb

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Welcome to the ERW Podcast, I’m your host, BpB, fellow road warrior, in my summer groove and hence trying to get my girlish figure back. It’s possible even on the road and this episode is the result.

Remember the theme quote from my book: If you want to do something you’ll find a way - if you don’t you’ll find an excuse. - Jim Rohn

How you eat affects so many aspects of your road life:

How you feel about yourself - confidence, disappointment or even shame in how you look (I remember those days trying to escape that over-weight guy who kept following me to each hotel room bathroom mirror - hated that guy)
Your energy levels - Food is Fuel and Fuel is Energy

We’ve been following Dr. Axe (A-X-E) for awhile now and you can at DrAxe.com

The first thought that came to my mind when my wife wanted/demanded I do this with her was: “I can’t possibly do this on the road. Eating healthy is already hard enough but going Keto style is just not possible.” Couldn’t or can’t?

Couldn’t or wouldn’t?

Here’s the Keto Way

Limit the Carbs (focusing on getting your carbs through vegetables and certain fruits)

Organic Protein (grass-fed meat and wild-caught fish)

Increase the Healthy Fats (avocados / nuts / coconut, MCT oil, Ghee butter, raw cheese, healthy oils, even dark chocolate, etc)

Quality Supplements (collagen / bone broth protein)

Here are the five challenging ways I’m Learning to do Keto on the Road

Hotels with Kitchens- I’m looking for the following:

A large fridge
Oven
Stove

A Question came to me from a Road Warrior: what if you can’t find a hotel with a kitchen that is near you? Answer: leverage every square inch of your mini fridge and see if you can find a Whole Foods near you to eat their hot dinner

Grocery Store

1st of all, I shop the perimeter which means the fresh stuff not the box stuff (remember the definition of a Whole Food which doesn’t have a box)

Greens - spinach / kale / Swiss chard / cilantro
Meat - beef / chicken / fish
Veggies - organic broccoli / cauliflower / green beans
Berries - blueberries / strawberries / blackberries / rasberries
Grass-fed butter to cook with
Mixed nuts
Avocados and olives
Almond Milk for smoothies
Grass-fed Yogurt
Matcha Tea

Add the Highest Quality SupplementsBone Broth Protein
Digestive Enzymes
MCT Oil

Intermittent Fasting

Stop Drinking on the Road

Bonus Recommendations

My Life Saver Item - Lunch Box to Carry a Controlled Substance - https://www.amazon.com/gp/product/B07M5B9CWX/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

https://www.amazon.com/Darller-Durable-BPA-Free-Tritan-Sporks/dp/B07C2SY71B/ref=sr_1_4?keywords=plastic+fork+knife+spoon+all+in+one&qid=1561646211&s=gateway&sr=8-4

BYOB - bring your own blender - https://www.amazon.com/gp/product/B078XXGY14/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1

Links for all three are available in the show notes: ERW.com/025 along with my five challenging ways content and suggestions

Quick Review of the Five Challenging Ways I’m Learning How to Do Keto on the Road:

Hotels with Kitchens
Grocery Store
Add the Highest Qu

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Welcome to the ERW podcast. I’m your host, BpB, fellow RW, been on the road along time and had the weight and burn out to prove it but learned it’s possible to learn the leverage the road to get back your life in your work, health, and home life.

Megan Bearce, LMFT, is a marriage and family therapist, coach, speaker, and the author of Super Commuter Couples: Staying Together When a Job Keeps You Apart, a Midwest Book Awards silver medalist. Ms. Bearce is a sought-after speaker and writer on topics including road warriors, career burnout, perfectionism, and women’s issues.

In a moment we’ll be joined by Megan and I’ll be asking her the following questions:

What is the framework of your book on productivity?
How can we handle distraction on the road when it’s time to work?
How do we choose our priorities?
What are you suggestions on maximizing our meetings?

Question 1:

Enlighten us on your backstory that makes you so relevant to the life of a road warrior…

Question 2:

What is the Super Commuter lifestyle for those not familiar with that term?

Question 3:

Unpack what you mean by the concept of “ambiguous loss"

Question 4:

What are characteristics you’ve found in your practice and in your own experience of what makes a successful relationship living this lifestyle?

Question 5:

How do you make best use of the time together?

Question 6:

How did you help the kids with this transition?

Question 7:

Any closing thoughts?

Check out her book, Super Commuting Couples - available on Amazon.
As always, you can find the links to her book, key quotes, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/024

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Welcome to the ERW podcast, I’m your host, BpB, fellow RW, husband of one, father of five, someone who struggled for years with over-working on the road that lead to mental and physical burnout, 40 pounds overweight and in the worst shape of my life, and disconnected with my family, sad to say.

Somehow I needed to figure out my Bo Jackson transformation when I hit the road. I wanted to become Elite Road Warrior Bryan but something had to change in more than just my willpower and attempted behavioral change. I needed what Todd Herman wrote on, an Alter Ego.

Now, I want you to stick with me because this Alter Ego jargon may seem a little weird but you’d be shocked at the thousands of athletes, performers, business people who leverage the power of an Alter Ego.

It may sound like the following:

Things are just fine as they are
The road is too hard to change
I’ve been doing it the same way for too long
I’ve tried to change but keep coming back to the way things used to be

Your Alter Ego is the key to unlocking your Heroic Self.
Your Heroic Self embodies the three key focus areas of an ERW:

Your Work
Your Health
Your Home Life

An Alter Ego allows you to embody your Heroic Self whenever you need to perform at a higher level and I wanted to perform at the highest level with not only my work but also my health and home life and knew I had this gear in me that needed to be unlocked to come out and come out consistently.

Field of Play - this is your place of performance. For an athlete, it’s the field or the court. For a musician, it’s the stage, For a business traveler, this is “the road."

2nd - your Moment of Impact - also called “your moment of truth” - in sports, it’s the big shot / in sales, it’s your close / in a presentation, it’s your conclusion /

And here’s the point: Your Field of Play and your Moment of Impact is when you need your Heroic Self or your Alter Ego to show up.

So, What did Bo Jackson Taught Me About Creating a New Road Identity?

How do you create an Alter Ego Effect for the road?

We’ll find out after this short break!

have to want to create an Alter Ego and embody it for all it’s worth for it to work. Otherwise, you’ll find an excuse NOT to make it work.

So, what exactly did Bo Jackson Teach Me About Creating a New Road Identity?

There are Three Transformational Ways to Change Your Road Identity

I’ll give you the three then I’ll be vulnerable and share with you my Alter Ego but you have to keep it between us girls - deal?

Decide the type of person you want to be

Someone you know or admire
TV personality or athlete or CEO or musician or entrepreneur or historical figure or super hero

Define their “superpowers” or actions that sets them apart

Strong / Confident / Powerful / Calm / Smooth / Determined / Resilient / Overcomer / Brave / Consistent
Find a Totem or Artifact - why? It activates your Alter Ego or reminds you the Alter Ego needs to show back up
Something you wear
Something you carry with you
Something connected to the Field of Play

Examples:

MLK

Winston Churchill

Athletes - certain shirt / chain

Key Side Notes:

the totem or artifact must symbolize something to you - it must have meaning and really work for you.
don’t wear, carry, or use it all the time (it’s meant to be intentional) and don’t give it away!n (Churchill only wore his hat in public / athletes wear “that shirt” only during the game)
Choose something you’ll enjoy wearing or carry with you

My Personal Alter Ego:I want to be an Elite Road Warrior who has the Alter Ego of Jason Bourne

I absolutely lo

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Welcome to the ERW podcast. I’m your host, BpB, fellow RW, married with a basketball team of kiddos, and wanting to get better not just get by on the road.

Mridu Parikh is a keynote speaker, coach, and author of Accomplish It.She teaches ambitious people how to get and stay focused, achieve their goals, and squash overwhelm. Her strategies on streamlining tasks and mastering habits have been featured in The Huffington Post, US News & World Report, Good Housekeeping, in addition to her own ROKU channel.

In a moment we’ll be joined by Mridu Parikh and I’ll be asking Mridu the following questions:

What is the framework of your book on productivity?
How can we handle distraction on the road when it’s time to work?
How do we choose our priorities?
What are you suggestions on maximizing our meetings?

Any closing thoughts?

A: Avoid your distractions:

how is it possible to stay connected / stay on top of things without getting distracted by all the demands/requests?
why use a timer and not a watch or a clock?

C: Commit to your priorities:

Isn't everything a priority?
Check out her new book, Accomplished It - available on Amazon.

As always, you can find the links to her book, key quotes, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/022

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Welcome to the ERW podcast. I’m your host, BpB, fellow road warrior, husband, father, entrepreneur, author, and right now on a worldwide mission to help road warriors transform not just their work but especially their health, and their home life and where? On the road. It’s possible. I’ve did it lousy for a very long time and finally figured it out and hoping you join me.

Energy Habit #4 is DEVELOP - and we develop on the road in three ways -

Sharpen the Mind
Process the Thoughts
Monitor the Heart

Sharpen the Mind - is what we put in to sharpen us in multiple ways

Process the Thoughts - is getting out of our head all that we put in

Monitor the Heart - is keeping a pulse on how we’re REALLY doing

If you eat lousy at home, few turn it around on the road.

If you don’t sleep well at home, you rarely sleep more or even better on the road.

If you don’t workout at home, you rarely turn into a gym rat on the road.

And I can go on and on and on.

A habit defined is a behavior that is repeated enough times to become automatic.

It can be divided into four simple steps:
Cue. A piece of information that suggests there’s a reward to be found, like the smell of a cookie or a dark room waiting to light up.
Craving. The motivation to change something to get the reward, like tasting the delicious cookie or being able to see.
Response. Whatever thought or action you need to take to get to the reward.
Reward. The satisfying feeling you get from the change, along with the lesson whether to do it again or not.

The cue is about noticing the reward.

The craving is about wanting the reward.

The response is about obtaining the reward.

This is key: All behavior is driven by the desire to solve a problem.

They’re the most over-worked / stressed / burned-out / unhealthy / and disconnected they’ve EVER been in their lives.

The book Atomic Habits offer

Four Laws of Behavior Change:

Make it obvious. Don’t hide your fruits in your fridge, put them on display front and center.
Make it attractive. Start with the fruit you like the most, so you’ll actually want to eat one when you see it.
Make it easy. Don’t create needless friction by focusing on fruits that are hard to peel. Bananas and apples are super easy to eat, for example.
Make it satisfying. If you like the fruit you picked, you’ll love eating it and feel healthier as a result!
Obvious…………………. Invisible

Attractive……………….. Unattractive

Easy…………………….. Hard

Satisfying………………. Unsatisfying

KEY: “The most effective form of motivation is progress”

Atomic Habits gives five ways get out of road rut

1. Start with an incredibly small habit.

Make it so easy you can't say no.

—Leo Babauta
This is the wrong approach. Research shows that willpower is like a muscle. It gets fatigued as you use it throughout the day. Another way to think of this is that your motivation ebbs and flows. It rises and falls.

Stanford professor BJ Fogg calls this the “motivation wave.”

2. Increase your habit in very small ways.

3. As you build up, break habits into chunks.

4. When you slip, get back on track quickly.

5. Be patient. Stick to a pace you can sustain.

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My name is BpB, fellow RW, husband of one and father of five, getting my girlish figure back on the road of all places, and proud new author of the book, Elite Road Warrior - 6EH to master the business travel life.

Humbled the book is an Amazon Bestseller in two different categories and beat out a NY Times Best Selling Author to take #1.

And my focus is helping business travelers transform three main areas:

Work

Health

Home Life - and this is the focus of our interview.
Nick Howard is a seasoned psychologist and leadership coach. For over 15 years, Nick has helped leaders perform at higher levels while Intentionally treasuring their most important relationships.

I’ll be asking Dr. Nick Howard the following questions:

Why is Connecting with those back home so vital?
What happens to those who we leave behind when we leave for a business trip?
What are the three major elements of business travel connecting and how is everyone affected by them?

Why is Connecting with those back home so vital?
What happens to those who we leave behind when we leave for a business trip?

Three Major Elements of Business Travel Connecting:

Leaving Phase

Gone Phase

Reconnecting Phase

Let’s start with the Leaving Phase - what are the dynamics that happen during the Leaving Phase?

What are the dynamics that happen during the Gone Phase?

What are the dynamics that happen during the Reconnecting Phase?
Any closing thoughts?

Attachment factor - when we leave, we tend to resort to a former way of coping (self-reliant) and cut you off almost unknowingly - trigger so many emotions

Dynamics - connotations and triggers each party has around leaving for healthy / unhealthy responses

Home Person - house / discipline triggers anxiety and resentment

How does RW have that conversation to improve things?

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Welcome to the ERW podcast. I’m your host, BpB, fellow RW, husband of one and father of five, sports junkie, health-focused, and every single week on the road working hard to get and keep my girlish figure. Just sayin.

Beckie Farrant is a serial entrepreneur, and has a deep desire to make a significant impact by empowering women to grow forward.

In a moment we’ll be joined by Beckie Farrant of DoTerra and I’ll be asking Beckie the following questions:

What exactly are essential oils and why are they so popular right now?
How do essential oils work?
Why would a road warrior even consider using essential oils?
What are the top three essential oils you would recommend and how would we use them?
How would we get an experimental kit to try on the road?

Question 1:

What exactly are essential oils and why are they so popular right now?

Question 2:

How do essential oils work?

Question 3:

What are the benefits of essential oils on the road?

Question 4:

What are the top three essential oils you would recommend and how would we use them on the road?

Question 5: You were a skeptic at first and started using essential oils. How do you use them on the road on an average day?

Lemon - morning

Peppermint - headaches / breath / energy (3p) - cooling effect

Hotel Room - eucalyptus /

Lavender - sleep / roller

Getting Sick - -floom /

Deep Blue - muscles issues

Question 6:

How would we get an experimental travel kit to try on the road?

Question 7:

Any closing thoughts?

As always, you can find the links, key quotes, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/020

Links:

Small Travel Kit - https://www.doterra.com/US/en/my-cart

Large Travel Kit - https://www.doterra.com/US/en/my-cart

Greens Powder - https://www.doterra.com/US/en/my-cart

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Welcome to the ERW Podcast. I’m your host, BpB, fellow RW who’s been doing it a long time nationally and internationally, married with a bunch of kids, and who came to a point of just existing on the road and getting by. I wanted to get better and become elite in my work but also my health and home life and leveraged the road to do it. And you can too!

Most Common Challenges I Faced and Others Do on a Consistent Basis During an Event Week

Food-Related = how do i find a decent place to eat on a trade show floor or conference? And it’s a challenge with going right to an event after the show to a corporate event that only serves appetizers

Sleep-Related = I get more sleep at home with an infant than I do during the week of a trade show event or conference!

Health-Related = all I do is stand and I’m wiped out. No time to workout and even if i did, I wouldn’t have the energy

what can you do to not only survive a trade show or event on the road but really thrive?

I mean the kind of thrive where you stand out as the show goes on while others are tanking big time?

Three Event Realities:

Reality Number One - Only you can take care of you - most barely do on a normal travel week but all the more the week of a trade show and/or conference

Reality Number Two - You don’t have to attend every event or be there every moment

Reality Number Three - Winging it is a horrible plan - too many just “go with the flow"

So, how do you do more than survive a trade show on the road…? CREATE A PLAN...

Four Thrive Plan Essentials at an Event

Sleep Schedule

Event Tip - if you’re at an event, don’t make a HUGE DEAL when you decide to leave. No one ever really knows unless you make this HUGE DEAL that you’re taking off. I’ve found when I used to make this BIG ANNOUNCEMENT, this is when the PEER-PRESSURE came in full force - and… I often caved. But if you just slip out to go to the bathroom then head out the door instead of back into the madness, you’ve just pulled off a masterful escape.

Water
Meal PlanningRemember, Food is FUEL and FUEL is ENERGY.

Maximize Your Breaks

Snack
Go Outside
Watch or Read Something
Meditate

Here’s a Tip that combines #3 Meal Planning and this one, #4 Maximize Your Breaks:

Create a Snack Bag - I have a certain small lunch bag I carry with me to “Carry a Controlled Substance” and not be caught off guard normally on the road but especially for the Trade Show / Conference / Event Week.

You need to create a Thrive Plan that has these four essentials:

Sleep Smater
Water Down
Meal Plan
Energy Breaks

If you’ve not found out What Level of Road Warrior you are, go to EliteRoadWarrior.com to take the two minute assessment.

And you can find the show notes for this episode at EliteRoadWarrior.com/019

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Welcome to the ERW podcast. I’m your host, BpB, fellow RW, husband of one and father of five, sports junkie, health-focused, and every single week on the road working hard to get and keep my girlish figure. Just sayin.

In a moment we’ll be joined by Jeff McMahon of Total Body Construction and I’ll be asking Jeff the following questions:

Do you need a fitness center or gym to get a good workout?
How long does it take to get in a good workout that gets your heart rate up and/or builds body strength?
What is a hotel room that we can leverage to get a good workout?
Why should we exercise in the morning?
Any post workout suggestions we could do and how long should it take?

Question 1:

Do you need a fitness center or gym to get a good workout?

Question 2:

How long does it take to get in a good workout that gets your heart rate up and/or builds body strength?

Question 3:

What is a hotel room that we can leverage to get a good workout?

Question 4:

Why should we exercise in the morning?

Question 5:

Any post workout suggestions we could do and how long should it take?

Question 6:

Any closing thoughts?

Jeff McMahon Thoughts - I can talk about creativity - chair for dips and step ups and pushups. Bed for balance and 1 leg exercises. Floor exercises for efficiency. And then why you should exercise in the morning to start your day off right with your metabolism. Then about the best stretches to do afterwards to eliminate the lower back pain from planes, etc. Stuff like that is what I was thinking - and of course can go anywhere with the interview that you see best fits your audience.

Check out Jeff’s site at www.TotalBodyContruction.com

Check out more about virtual training at www.vtrevolution.com

As always, you can find the links, key quotes, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/018

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BpB here, fellow RW, husband of one and father of five, in a heavy travel stretch right now and in high book promotion mode. But most of all, humbled and honored by all the feedback, support, and positive takeaways from so many people who’ve read my new book, ERW - Six Energy Habits to Master the Business Travel Life.

My challenge is two-fold:

Don’t think “this will never work” and never even try it
Don’t say “I’ve already tried it” and discount the content

We ALL have the FIRST hour of the day. But here’s where it changes: how we spend the 1st hour is dramatically different. (TWEET)

I’ve found most people’s morning are one of the following:

Lazy (do whatever I feel like doing) - meander
Reactive - check email, text message pops up, phone call

Does this sound like your morning routine?

working too late with your laptop lover over dinner then in your room and it’s taking you twice as long and your work is half as good
hanging out too long at the hotel bar
catching one more inning or quarter of the game or mindless binge-watching Netflix

But the most successful are both of the following in the morning:

Intentional
Focused

So, Why the 1st Hour of the Day?

Blank Slate - the day has not taken over just yet
Your Mind is Clear
Nobody else’s agenda yet
What you choose to do will give direction to the rest of your day

Four Quarters on the Road

Q1 - Morning Before Work

Q2 - Work Morning

Q3 - Work Afternoon

Q4 - Evening After Work

Here are some Definite Don’ts right from the start:

Don't email

Don’t check my phone

Don't turn on the TV

Don't waste time

So What does every ERW do the 1st hour on the road?

Here are 8 Practices to Creating An Energy Hour Before Your 1st Minute of Work:

Two quick details:

You don’t have to do every single one - they’re practices, ideas for you to pick and choose what works for you
The 8 are in no particular order except the 1st one:

1) Drink (and I don’t mean alcohol or even coffee)

Two Quick Tips:

set a goal of how much water you’ll consume within the 1st hour - if your only water absorption is from water hitting your body in the the shower or rinsing your mouth after brushing your teeth, set a goal of 8 oz. If you’re taking the Morning Drink then set a goal of 16 oz.
Think Convenience - have it set out or made the night before - ease will help set the habit

Drink falls under (FUEL) - Energy Habit 3 (under continually hydrate)
2) Learn

read or listen to something for personal/professional growth

Learn falls under DEVELOP - Energy Habit 5

3) Meditate / Pray - this is time to be mindful

Meditate/Pray falls under (Develop) - Energy Habit 5

4) Write -Journal / think space

What happened in the past day?

Biggest Wins

What did you learn yesterday?

What am I thankful for?

How am I feeling?

What did I learn/hear?

What stood out?

What are my goals for today?

Write falls under (DEVELOP) - Energy Habit 5

5) Move
Move shockingly falls under MOVE Energy Habit 1

6) Connect with Fam/Friends

Connect: Intentionally / Thoughtfully / Creatively
Ideas:

thoughtful text/audio/video

Not Forgotten Journal

Flat Kiddos

Connect with Fam/Friends falls under (CONNECT) - Energy Habit 6

7) Eat (FUEL) - Energy Habit 3

Drink falls under (FUEL) - Energy Habit 3 - fuel the ferrari by eating Clean and Green
8) Plan / Review

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I’m your host… BpB, father of five, husband of one, stoked with two weeks in a row being home and off the road. And spring is finally in Chicago. Bring it on!
One of the questions asked to me is how do I handle jet lag. Well, most just push through it, do a few hacks, and hope for the best.

Mickey is the Co-founder and Chief Executive Officer of Timeshifter, which is building a platform for circadian shifting to solve major performance and health challenges with an initial focus on jet lag.

In just a moment we’ll be joined by Mickey Beyer-Clausen of TimeShifter and I’ll ask him the following questions:
How do you define jet lag?
What are the consequences of jet lag?
What is the science behind jet leg we’ve all missed?
What is TimeShifter and how does is work?

Where are you and how are you, Mickey?

How do you define jet lag?

What are misconceptions that business travelers are overcoming jet leg?

What are the consequences of jet lag?

Can you have jet lag only changing 1, 2, or 3 time zones here in North America?

What is the science behind jet leg we’ve all missed?

What is TimeShifter and how does is work?

If you’ve not taken the What Level of Road Warrior Are You Assessment, jump over to ERW.com and within two minutes you’ll know your level and some practical next steps.

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In this episode you’ll discover:
8 Reasons Why We Snack

Most Common Times of the Day We Snack

Key Point of Why We Should Snack

What are Unhealthy Snacks?

What are Healthy Snacks?

The Two Types of Snacks

Three Venues and Ideas for Snacks

What Are You Craving for a Snack?

Craving Salty Snack Ideas

Craving Sweet Snack Ideas

Craving Crunchy Snack Ideas

Craving Something Substantial Snack Ideas

Topic Intro - 2:11

In 2014 Huffington post said that….Americans are spending much more on snacks like protein bars, chips and beef jerky, while overall grocery spending has remained almost flat, according to data provided by Nielsen to The Huffington Post. Worldwide, snack sales rose 2 percent to $374 billion for the year ending in March. AND that was in 2014….three years ago.

8 Reasons Why We Snack - 5:10

We’re Bored - 5:19

It’s a Habit - 5:31

I’m Eating Healthy - 5:43

Stress! - 5:53

Not Enough Protein - 6:16

I Need More Water - 6:37

Procrastination - 6:58

I’m Actually Hungry - 7:06

The Key and Turning Point in this episode is not only why we are choosing a snack, but that we are learning to ask, will this Snack increase my Energy? - 7:53

Most common times of the day for snacks - 9:00

Mid Morning

Mid Afternoon

Evening

What Are Unhealthy and Healthy Snacks - 11:12

Two Types of Snacks - 13:22

Prepared

On the Go

40 + Great Snack Ideas - www.LivingTree.co/GreatSnacks

Focus - make one slight upgrade on your snacks

Three Venues and Ideas for Snacks for Each - 16:24

Corporate World - 16:32

Work From Home - 18:13

Traveling - 19:39

What are You Craving for a Snack? - 21:23

Craving Salty? - 22:20

ADD IDEAS

Craving Sweet? - 23:43

Craving Crunchy? - 25:18

Craving Something Substantial - 27:00

Sleep Promo - 29:08

Quick Review - 29:47

What Now - 30:23

Determine WHEN you snack and especially one you struggle

Decide on healthy versions that will give you energy - just one upgrade

Rate & Review Shout Out - 30:45

Val Brown - www.VisualBridgeCommunication.com

Next Episode Preview - 31:54

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I’m your host, BpB, fellow road warrior, loving March Madness right now, glad major league baseball is back, still have 5 kids and 1 wife and love spending a few minutes with you.

This episode is no different. Episode 11 introduced the Develop energy habit and this interview will dive right back into it.

What do you say to the person who says they don’t have time to read?
What do you say to the person who says they don’t like to read?

How important is reading / learning for personal / professional development?

Q1 - First of all, tell us about your podcast, how it got started and the purpose behind it

Q2 - Who is the podcast designed for as the ideal listener?

Q3 - What do you say to the person who says they don’t have time to read?

Q4 - What do you say to the person who says they don’t like to read
Q5 - How important is reading / learning for personal / professional development?
Q6 - Closing Thoughts?

I challenge you to personally invest into the Develop Energy Habit by picking up the book next week.

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BpB, father of five, tired of the Chicago long winter, sports fanatic who’s ready for baseball since my Chicago Bulls are one of the four worst teams in the NBA, and working on my winter tan in warm places on the road.

And just introduced the first of the three mental energy habits: PERFORM (why we’re on the road)

In this episode we’ll address the 2nd of the three mental energy habits, DEVELOP.

For these following reasons:

Most people feel they’re just way too busy to even get their work done let alone have time for any type of self-improvement.

It’s not a priority to them at home so it’s definitely not going to be a priority to them on the road

They rarely if ever hear or see others prioritizing self-improvement

They simply don’t know where to even begin

Right out of the gate, and quite possibly an airplane gate, let me address the two key areas to develop:

Professionally

Personally

PREMISE STATEMENT: We MUST grow internally and intentionally to stay sharp and to stay ahead.

SIMPLY WHY: Most business travelers do not prioritize or value self- development, and as a result, they stop growing as a person.

REMEMBER: You alone are responsible for your professional and personal growth.

Sharpen the mind
Process the thoughts
Monitor the heart

Let’s Dive Deep into the first element of the Develop Energy Habit - Sharpen the Mind..

TWO KEYS TO SHARPEN THE MIND BY READING

1. FIND SOMETHING YOU ENJOY

2. FIND SOMETHING YOU WANT TO LEARN

THEY LEARN FOR SURVIVAL, NOT FOR SUCCESS.
HOW DO YOU PULL THIS OFF WHILE ON THE ROAD?

1. WHAT DO YOU WANT TO READ?

2. WHERE CAN YOU FIND WHAT TO READ?

It is definitely worth checking out and you can do so at www.EliteRoadWarrior.com/

3. IS THERE ANYTHING I CAN LISTEN TO AUDIBLY?

4. WHEN CAN YOU MAKE TIME TO READ?

BABY STEP TO SHARPEN THE MIND

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I’m your host and interviewer for today, Bryan Paul Buckley - fellow road warrior, sports junkie, father of 5, and finally getting my girlish figure back and on the road of all places. It can be done, travel fans, and I have quite the story to prove it.

AlanStein, Jr. is a coach, speaker and author of the new book, Raise Your Game: High Performance Secrets from the Best of the Best. He spent 15+ years working with the highest performing basketball players on the planet… including NBA superstar Kevin Durant.

I’m honored to interview Alan Stein, Jr the following questions:

What does it mean to perform at a high level or even the highest level?
Explain the quote: your environment may change but your habits don’t and especially your commitment"
How do you live present on the road and why does that matter?
How does a RW move from “just getting by” to “getting results”?

Question One:

What does it mean to perform at a high level or even the highest level?Question Two:

Explain your quote: “your environment may change but your habits don’t and especially your commitment

Question Three:

In the book you talk about “living present” and putting their full attention in three things:

The next play
The controllables
The process

Question Four:

Many Road Warriors live in two worlds on the road in regard to their performance: just getting by or getting results. How do they move from “just getting by” to “getting results”?

Question Five:
What sacrifices do I need to make?

What skills do I need to acquire?

Whose help would I benefit from?

What challenges should I expect?

What habits do I need to change?

Question Six: Any Closing Thoughts?

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I’m your host, BpB, fellow road warrior, big fan of cool rental cars, and high end meals but also gained the weight to prove it. I lost 40 lbs and got my girlish figure back, biz travel fans. It can be done. You can leverage the road to become who you want, who you need to be for your work, your health, and your home life.

I do this every flight out of town - BYOM - bring your own meal AKA: MTHC (make the healthiest choice)

The point is we were both on the 1st day of a business travel trip and we both made a key decision how we’re starting off our trip.

Would you consider yourself a Creature of Habit?

The challenge is getting out of our bad habits we’ve found ourselves in especially after years of travel.

Social - those everyone shared: Mondays / New Month / New Quarter / Holidays
Personal - unique to the individual: birthdays / anniversaries / job changes.
They allowed people to open “new mental accounts” in the same way a business closes the books at the end of one year and opens new books in the next year.
They also interrupt attention to the everyday minutiae causing people to take a big picture view of their lives and focus on achieving their goals.
And I call this concept Anchor DaysHere’s my definition of an Anchor Day:

“(An Anchor Day is) Key behaviors done on a specific date to serve as a kickstart for a period of time”

What does an anchor do?

There are THREE Key Aspects of an Anchor Day to be effective and be powerful:1. Set Date - there must be a CLEAR starting date - This is the WHEN - a "specific day"

2 Catalyst Behavior - Key actions you need to do - This is the WHAT

3. Specific Triggers - reminders or cues / IF this, THAN that = WHERE

Here are my own personal on-going anchor days on a consistent basis:

Mondays
New Month
New Quarter
1st day of a business trip
Business TravelEvery single road warrior has this one thing, the same thing in common for absolutely every one of us and on every single business trip.

1. Taking my Breakfast with me - don’t leave to chance (AND if I have a healthy breakfast I’m FAR more likely to have a healthy lunch / dinner)

2. Snacks - bringing / buying (stopping somewhere to get fresh snacks) - finding a Whole Foods / Trader Joe’s, etc.

3. Hotel Room - I found this to be a big one for me because it’s my Home Away From Home on a trip and certain behaviors can really set me up - they’ll be an upcoming episode on this topic leveraging the acronym HOME to leverage this aspect of an anchor day

4. Connect - Check in with Home - this is done by early morning videos / audio / text messages so my family has them from me before they even wake up (we’ll talk much more about that in the 6th energy habit of CONNECT)

5. Rest - Early Bed Time - this is SO key the 1st day because most of the time I have an early flight and changing time zones AND if I start out sleep deprived on day one, I rarely if ever make up that sleep and we all know where that leads affecting our performance then coming home absolutely blitzed and exhausted useless to anyone back home and our 1st day back from a business trip

Now, remember, after the Set Date and Catalyst Behavior, is the 3rd aspect of the Anchor Day which is...

Specific Triggers reminders or cues / IF this, THAN that = WHERE
Water bottle / tupperware / snack bag out the night before
Apple Watch alarms - stand / drink water
and the example I gave in detail: Hotel Key hitting the room door - trigger for the H.O.M.E. acronym to kick i

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Welcome to the Elite Road Warrior Podcast where we believe you can leverage the road to transform your work, health, and home life while on business travel to ultimately master the business travel life

I’m your host, Bryan Paul Buckley - fellow road warrior, sports junkie, father of 5, and finally getting my girlish figure back and on the road of all places. It can be done, travel fans, and I have the story to prove.

But this week, Jerome Wade, international speaker, author, and fellow business traveler, interviews me on my backstory.

He’ll ask me the following questions:

How long I’ve been traveling and what type of travel?
How the road affected my health
How the road affected my relationships

Question: How long have you been a business traveler?

Question: What type of travel do you do?

Question: One of your energy habits is PERFORM, how have you been able to perform at a high level on the road?

Question: Now I know you as the Energizer Bunny - have you always had this much energy?

Question: How did the road affect your health?

Question: How did the road affect your home life?

Question: if you were to go back to the “brand new road warrior you”, what would you tell him?

It’s always a challenge being vulnerable and I hope you understand more of my backstory and why this topic of becoming an elite road warrior is so important to me.

If you’re interested in a deep dive of my personal story, check out ERW.com/about

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A quick intro to yours truly Ideal Listener

Topics we’ll be discussing
Rhythm
Length
Tone of the podcast
Future Episodes

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NOTES NEEDED

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I’m your host and interviewer for today, Bryan Paul Buckley - fellow road warrior, sports junkie, father of 5, and finally getting my girlish figure back and on the road of all places. It can be done, travel fans, and I have quite the story to prove it.

In Episode 005 and this episode we’re focusing on the 2nd of the Six Energy habits called FUEL.

Food is Fuel and Fuel is Energy. But it is SO incredibly hard on the road to properly FUEL and this is where two nutritional professionals come into the picture.

Treva Thompson is a holistic health practitioner and a Functional diagnostic nutrition specialist working primarily with people who struggle with energy depletion, GI struggles, and autoimmune diseases through functional lab tests, food as medicine, targeted supplements, and lifestyle management.

I’m honored to interview Treva the following questions:

Why is it so blasted hard to eat healthy on the road?
What does it mean to eat Clean and Green?
Does hydration really matter that much on the road?
Should we snack on the road and if so, on what?

Question 1:

Why is it so blasted hard to eat healthy on the road?

Question 2:

FUEL is the 2nd of the six energy habits and I teach in order to be an ERW, we must eat Clean and Green. As a nutritionist and doctor, definite Clean and Green.

Question 3:

What are some tangible easy and next steps to begin to eat healthy on the road?

Question 4:

Does water matter THAT much to us especially on the road?

Question 5: Should we snack on the road and if so, what should that look like especially learning to eat Clean and Green?

Question 6: Any closing thoughts?

You can find the full show notes with time stamps, quotes, and links at ERW.com/006

Lastly, If you’ve not checked out the Road Warrior Assessment called What Level of Road Warrior Are You? I encourage you to do so today. It’s free and only takes a couple of minutes - go to Elite Road Warrior.com/006 today!

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As a reminder, today’s episode highlighted the 2nd of the energy habits, FUEL. In episode 003 we discussed the 1st energy habit, MOVE. Both MOVE and FUEL fall under the physical energy habits which is the core content of becoming an Elite Road Warrior.

And lastly, if you’ve not checked out the Road Warrior Assessment called What Level of Road Warrior Are You?, I encourage you to do so today.

It’s free and only takes a couple of minutes. Mad intel in mere moments, travel fans. Go to ERW.com today!

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I’m your host, Bryan Paul Buckley - fellow road warrior, sports junkie, father of 5, and finally getting my girlish figure back and on the road of all places. It can be done, travel fans, and I have the story to prove it.

Allan Misner is a National Academy of Sports Medicine Certified Personal Trainer, a Functional Aging Institute and Certified Functional Aging Specialist. He is the creator of the thriving 40+ Fitness Community, providing one-on-one and group fitness coaching, nutritional guidance, and personal training for clients over the age of 40.

I’m honored to interview Allan and will ask him the following questions:

What was in your backstory that changed your life?
What did your life look like as a business traveler and staying in shape?
How does a business traveler 40+ begin to get in shape on the road?

Question 1:

You’ve been a business traveler, aka: a Road Warrior, in your past, can you quickly tell us about that experience?

Question 2:

I absolutely love the power in your backstory that you have in the beginning of your book that changed your life, can you tell us about that?

Question 3:

What did your life look like as a business traveler and staying in shape?

Question 4:

How does a business traveler 40+ begin to get in shape on the road?

Question 5:

In your book, The Wellness Map, you have a methodology of GPS / STREETS/ and CARGo. Can you give us a brief overview and how they translate to the road?

Question 6:

if you were to go back to the “brand new road warrior you”, what would you tell him?

Question 7:

Any closing thoughts?

Check out his book, The Wellness Map and his podcast, 40+ Fitness along with his link for you - all are found in the show notes and of course, at no additional charge!

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One of the staples you’ll hear on the Elite Road Warrior Podcast is the Six Energy Habits. These six energy habits are core content to becoming an elite road warrior. There are three physical energy habits and three mental energy habits.

MOVE, is the 1st of the Six Energy Habits and was the episode today and will also be the interview in the next episode.

As a reminder, today’s episode highlighted the 2nd of the energy habits, FUEL. In episode 003 we discussed the 1st energy habit, MOVE. Both MOVE and FUEL fall under the physical energy habits which is the core content of becoming an Elite Road Warrior.

It’s free and only takes a couple of minutes. Mad intel in mere moments, travel fans. Go to ERW.com today!

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Terry Cralle, MS, RN, is a certified clinical sleep educator based in Washington, DC.

As the cofounder of a four-bed sleep disorders center and a nationally recognized sleep health and wellness consultant, educator, advisor and advocate, her work in the field of sleep medicine has spanned over 20 years.

We’re going to discuss:

What is sleep debt and sleep banking
What is the number one performance enhancer on the road most of us are not currently using
How to improve your sleep before you increase your sleep
How to get a better night of sleep in a hotel room

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For our even number episodes, we typically have an interview, and this week was no different! Nate Palmer is a fitness and nutrition expert, coach, speaker, and writer who believes that being in incredible shape gives a massive advantage in business, focus, and relationships.

He also happens to be a dad, husband, and the #1 bestselling author of The Million Dollar Body Method and Passport Fitness. Nate helps business travelers and entrepreneurs improve their physique, finances, and family time using fitness and nutrition as force multipliers.

Nate is a coach, speaker, and writer, whose work has been popularized in media outlets such as The Huffington Post, Testosterone Nation, Ask Men, Breaking Muscle, STACK Media, and Thrive Global.

Join us on the podcast for a great interview on how to best workout on the road.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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We're back and better than ever!

The Elite Road Warrior podcast has returned with 6 lessons learned from resuming business travel. If you've been back traveling a lot recently, or have still to get back on the road, these lessons will help you be your best while traveling or at home with the family!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram

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Join Bryan, the Buck Fam, and past guests for the 100th episode celebration. Giveaways, advice for road warriors, a look back, and as always, SO MUCH MORE!

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If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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Rentals or ride-shares is a central question for most road warriors. This week on the podcast, how to consider the pros and cons of the different types of transportation available to us on the road.

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If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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This week on the podcast, a mashup of the latest interviews with ERW content experts! Hear bite-size pieces from interviews from the following episodes:

082 with Nick Davies
084 with Jake Kelfer
086 with Garland Vance
088 with Dan Cockrell
090 with Brant Menswar
092 with Tracy Timm
094 with David McGlennen
096 with Dr. Nick Howard

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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Finding a hotel on the road can be intimidating. Settling for the one the company paid for can be, well, unsettling. This week on the podcast, seven key factors for choosing a hotel, and how to make the best of the one you get.

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If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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A few episodes ago we began exploring the dark side fo the road warrior's life. The bad habits that can be picked up when there is little to no accountability in strange, new cities. This week on the podcast, a conversation with psychologist Dr. Nick Howard about honesty, accountability, and making the best of the road life.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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How great are your packing skills for the road life? Do you have the right strategies, bags, and other necessities to get packing down to a science? This week on the podcast, my suggestions for what to pack and how to pack for maximum efficiency on the road.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.---

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Business travel can have a tremendous impact on our families as well as our physical health. Today on the podcast is veteran road warrior David McGlennen talks how he balanced the work and home life in addition to a healthy, active lifestyle on the road.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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This year has been a wild one for most of the world. For many business travelers, well, we haven't been! This week on the podcast, a personal (and recent) story about a block in the road of my life and what it taught me about living out the Six Energy Habits.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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Do you ever feel like a fish trying to climb a tree? Like what you want to do, what you're gifted at, is not being realized? "Its only wasted if you choose to waste it" says Tracy Timm, our guest this week. Join us for a conversation about goals, career pitches, and life audits.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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When road warriors first start out, they don't always get the "secret handshakes" or the "unspoken rules" to business travel. In some cases, you may have to make the mistake before you realize it was one. But what if you could stop the mistake before it happened?

This week on the podcast, we go over mistakes that new business travelers make and how to avoid them.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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The road has challenges for all road warriors, but an Elite Road Warrior can maximize what the road brings to make the most out of every trip. This week on the podcast, Brant Menswar discusses the best way to maximize the road with our individual goals.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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Most business travelers have one thing in common: airplanes. But do you really know what you're getting into on each of your flights? This week on the podcast, 5 things to consider when choosing your preferred airline for you or the business traveler you employ.

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If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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How do you begin to develop leaders on your teams, on and off the road? This week on the podcast is an interview with Dan Cockerell (former Vice-President of the Magic Kingdom at Walt Disney World) about the importance of leadership, development, and personal health in the life of a road warrior.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article.

Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!

Connect with Bryan on LinkedIn or Instagram.

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Business travel has many misconceptions. Someone who lives in the 9-to-5 office only world truly does not understand our world. At all. Business travel is not easy, its not always fun, and it sure isn't a vacation. This week on the podcast we explore 5 lies about business travel, the pushback, the truth, and an elite tip to conquer those lies.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and a corresponding article. Check out our free resources:

7 Early Warning Signs to Avoid Business Travel Burnout
Top 10 Business Travel Hacks Guide

Please help other road warriors by leaving a rate and review on iTunes!Connect with Bryan on LinkedInor Instagram. ---

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Busyness is a plague upon road warriors. Health and wellness are overlooked with the illusion of productivity. This week on the podcast, a conversation with Garland Vance, author of Gettin' un(Busy) about how to find a balance between work and health on the road. Learn about the Busyness Vortex, and the CORE4 and how to implement them on the road to maximize productivity and get un(Busy).

Also, be sure to check out the free resource 7 Early Warning Signs for Companies to Avoid Business Travel Burnout.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

Connect on LinkedIn

Connect on Instagram7 Early Warning Signs

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They swore to themselves they would “never go there”, but eventually they became “that guy” or “that girl” which is the way it almost always works. Not a single road warrior I’ve met had any intention of ever going to the dark side of business travel. This week on the podcast we discuss the 5 choices that cause the spiral into the "dark side". My hope in this episode is that by being willing to talk about some tough subjects, we can identify potential choices we’re making right now and can make some changes before it’s too late and there are serious consequences.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show NotesConnect on LinkedInConnect on Instagram

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The road can be a lonely place. Traveling is isolating, with sitting on a plane, a taxi, a hotel room and then straight to the board room, it can sometimes feel empty.

But connecting with others can help fill those gaps in business travel. This week on the podcast, Jake Kelfer joins us to discuss the importance of networking and connecting while on business travel. This type of connecting can not only be helpul in your social spheres, but can also lead to business growth and success.

Jake answers the following questions, and as always, so much more, this week on the podcast.

Why is connecting with people on the road important?
What are some key principles of connecting with people on the road we should apply?
How do we make networking part of our routine without feeling overwhelmed or wasting time?
How do you elevate your elevator pitch?
How do you get drinks the right way?

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

Edited by Caleb Suwanski

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When I started out on the road many many years ago, I had seemingly unlimited energy and in fact was nicknamed the Energizer Bunny because I just kept going and going and going.

Energy was my superpower and I found people around me on the road were looked forward to it, attracted to it, motivated by it, and depended on it.

But so many road warriors, high performing professionals, depend on energy to not only get them throughout the day, but also to produce high quality results. So how do you best maintain a good amount of energy while on the road?

This week on the podcast, why energy habits are so important to leverage the road for our benefit.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

Edited by Caleb Suwanski

Sound effects provided by https://www.zapsplat.com

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Nick Davies has made his way around the world, from London to the Philippines to North Carolina. Over the years he has learned so much about life on the road and how to leverage it to better himself, his relationships, and his productivity. As a certified health coach, he works every day to help businesses and individuals.

This week on the podcast, hear Nick Davies address the following questions:

How is your perspective enhanced by traveling?
Why is it so important to understand our own behavior and why we do the things we do in business travel?
How much of a difference does your habits and routines make on the road?
How can you create focus while traveling for business?
How do leverage the power of connection as a business traveler?
As a coach, what difference do you see in those that prioritize personal development and those that don’t?

This, and as always, so much more!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

Edited by Caleb Suwanski

Sound effects provided by https://www.zapsplat.com

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Through the years, I’ve met many a VP of sales, HR, employee development, and others who all one universal struggle with their business travelers: INCONSISTENT RESULTS!

But what causes inconsistent results? There are many reasons but one in specific that is quantifiable and hands down: Nobody is at their best when they’re burned out and there’s a cost.This week on the podcast is an exploration of the 7 early warning signs to avoid business travel burnout for companies and individuals.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Edited by Caleb Suwanski

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Today’s episode is unique and we’ve only done this a few times.

I’ve taken clips from five interviews:

Keynote Speaker/ Hypnotist Wayne Lee (Episode 064)
Author/ Productivity Expert Marcey Rader (Episode 066)
World Renowned Entertainer/Impersonator John Di Domenico (Episode 074)
Road Warrior Justin Pugh (Episode 076)
Author and Keynote Speaker Jake Thomson (Episode 078)

Check out today's episode for some sneak peeks of great content from past episodes.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

Edited by Caleb Suwanski

Sound effects provided by https://www.zapsplat.com

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In these unprecedented times, many road warriors, myself included, have had to deal with our new normal, one without the road.

I thought for sure back in March when the health pandemic intensified that I would be traveling by this summer and definitely having a family vacation where we load my basketball team of kids and wife on a plane to go somewhere but even that was canceled.

This week on the podcast, we explore what we're truly missing on the road. We'll figure out how to stay at our best to make the return to the road even better.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Sound effects provided by https://www.zapsplat.com Edited by Caleb Suwanski.

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This week on the podcast is a conversation with speaker and entrepreneur Jake Thompson about his book and success as a business traveler.

Jake Thompson is a professional speaker and the Chief Encouragement Officer at Compete Every Day, a brand he started in 2011 by first selling t-shirts out of the trunk of his car.

It’s through his experience and research that he’s discovered how people who harness a competitive mindset against themselves can reach their goals, commit to action over motivation, and step into the leader they were created to be.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Think about the last time you met someone full of energy. The energy that is focused, productive, and full of life. But sadly, the mere thought wears people out. Why? Because most people live in the Exhaustion Cycle.

This week on the podcast is an exploration of the Energy Cycle, the answer to burnout and the Exhaustion Cycle.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Justin Pugh is a freedom veteran and road warrior, who has experienced the ups and downs of the road.

I’ll be asking Justin the following questions:

Why were you not willing to slow down on the road?
What was your breaking point moment to making change in your life?
How has Elite Road Warrior content influenced you?
What would you say to a road warrior who needs to make some changes?
What would you say to a company with business travelers to maximize your business travelers?

This and so much more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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On the road, there's "tired" and then there's "deeply tired".

There’s physical exhaustion, when your body is just wasted, then there’s being mentally and emotionally exhausted. Have you been there before? Maybe you're there now. The Exhaustion Cycle is a real thing.

Most road warriors live at a pace that is simply unsustainable over a long period of time. But here’s the challenge: you simply don’t realize it when you’re in the middle of it. This week, the Elite Road Warrior Podcast covers the Exhaustion Cycle and its three phases.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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After a series on remaining an Elite Road Warrior even when grounded due to COVID 19, we’re back in the groove of the even-numbered episodes focus on interviews with subject matter experts and fellow road warriors traveling at an elite level.

John Di Domenico is an Emmy Nominated, Actor, Writer, Comedian and Impersonator. What’s amazing about John’s backstory is he overcame a severe speech impediment as a child to become a performer and look where he is today. What a story of perseverance and overcoming.

I’ll be asking John the following questions in this interview:

Your level of energy required to do your job as an entertainer that impersonates has to be demanding and draining so how do you handle it?
What do you find yourself eating and drinking as an entertainer on the road?
How much sleep do you get on the road and what is the quality of your rest?
What is at stake if you don’t perform at the highest level on the road?
What do you want to improve in your Road Life right now?

And so much more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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We’re on the final part of a six-part series on how to leverage being home right now for an extended period of time to prepare you for the road. Or to say it another way, Six Ways to Leverage Home Life to Improve Road Life.

This week on the podcast is an exploration of the Protect Connect Formula, and how to prepare to connect at home before you head out on the road.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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“If you’re not willing to learn, no one can help you. If you’re determined to learn, no one can stop you.”

Investing in yourself is one of the best ways to improve your home life and your work life. However, if you're not willing to do the work, you're not going to change anything.

This week on the podcast, discover the three parts of the invest in you formula and how it can change the way you live at home or on the road.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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The ultimate time to be a Chicago sports fan was in the 90s with the Bulls winning six championships in eight years. In fact it was so influential in sports history that ESPN created The Last Dance a 10-part docu-series on the last year of Michael Jordan and the Chicago Bulls.

He was willing to do whatever it takes to perform at the highest level and would use absolutely anything to motivate him. And that’s exactly what we need to do right now working from home to prepare us for the road. This week on the podcast is a discussion on the three elements to a successful work from home day in preparation for future road life.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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We’re on part three of a six-part series on how to leverage being home right now for an extended period of time to prepare you for the road. Or to say it another way, Leveraging Home Life to Improve Road Life.

This week on the podcast is discovering the three necessary actions to rest at home to prepare for being back on the road.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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We’re on part two of a six-part series on how to leverage being home right now for an extended period of time to prepare you for the road. This episode is a focus on the food and drink we consume and how to leverage it for a more productive workday.

ERW Group research has found one of the biggest challenges if not the biggest challenge for road warriors is eating healthy on the road. So how do we maximize our food and drink to increase energy during the workday, on and off the road?

Find out this week on the Elite Road Warrior Podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Many of us as business travelers are grounded, literally. It’s been weeks, now months since we’ve traveled due to the current health pandemic. A common thread is sadly very few road warriors are using this time to their advantage to get them ready for Road Life.

Could we begin to leverage the here-and-now of home with the sole purpose of preparing us for the road?

The focus of this episode is energy habit #1 and the 1st of the physical energy habits: MOVE. And the MOVE energy habit leverages the ↑ M4X Formula:

Increase (think an up arrow)
M = Movement
4X = four ways

This week on the podcast is a review of the energy habit of MOVE and 4 ways to move while at home to be in the best health for a return to the road.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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I don’t claim to be a highly emotional or unstable guy. I’m high energy but I am definitely not all over the place emotionally. But these days, many of us business travelers are grounded, literally. It’s been weeks, now months since we’ve traveled due to the current health pandemic.

This week on the podcast is a self-checkup on our mental state as this pandemic continues to ground us road warriors. With reflection, I’ve identified eight very specific emotions I’m truly experiencing with not traveling at all right now.

I challenge for you to consider how many of these are accurate of you right now.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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This week on the podcast is a conversation with friend, fellow road warrior, and author Marcey Rader regarding PERFORMING while traveling. As the founder of Marcey Rader Coaching and Work Well. Play More!, she helps individuals and businesses kick their lifestyles back into balanced gear – without sacrificing health.

Marcey answers the following questions:

How can we get anything done on the road with all the demands of business travel?
Email on the road can be the ultimate time stealer so how we can tame this never-satisfied beast?
How do we conquer our calendar when we’re traveling?
What are some healthy habits that will make you more productive on the road?
How can we become more mindful of all places on business travel with all the distractions and long days?

...and as usual SO MUCH MORE!!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Many road warriors may spend all day traveling, but that also means they're sitting all day.

So the challenge in today's episode is to become a stand-up guy or girl to better leverage the road for our benefit. Today we’re focusing on energy habit # 1: MOVE. This episode focus is the 1st/4 in the Increase M4X formula: STAND MORE.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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This week on the podcast is an interview with a business traveler with decades of experience on the road as a literal road warrior.

Wayne Lee is a Peak Performance Expert, Hall of Fame Speaker, and Award-Winning Entertainer who values the magic and unlimited potential that we all have within us.

His Peak Performance keynote and Live the Laughter hypnosis show combine insights from decades of research with humor and live interaction to help your people discover the power of “The Peak Performance Mindset”.

Wayne answers the following questions as we talk about his life on traveling town to town in the early days of his performances:

What does standing / walking / exercise look like for an average day on the road
What do you find yourself eating and drinking as a speaker on the road?
How much sleep do you get on the road and what is the quality of your rest?
How do you keep your energy up so you can perform at the highest level?
What do you want to improve in your Road Life right now?

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Due to current events, most road warriors are facing a new normal when it comes to work and family life. Working from home can find us struggling to balance our life at home andat work when we're working from home.

This week on the podcast, explore the 8 tips for working from home and how they can be leveraged in this new frontier of business and productivity.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Typically, even numbered episodes are interviews with one of our experts. But here at the Elite Road Warrior, we're always looking for creative ways to keep the ERW podcast fresh.

As a result, today’s episode is a bit different.

This week is a mashup of several past interviews highlighting each of the six energy habits.

There are three focus areas of ERW - Work / Health / Home Life. Work focuses on the energy habits: PERFORM / DEVELOP. Health focuses on the energy habits the three physical energy habits: MOVE / FUEL / REST. Home Life focuses on the energy habit CONNECT.If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Most Road Warriors are great at their work. Some are even great at being healthy while on the road. But rarely are road warriors great at the third focus area of the Elite Road Warrior: Home Life.

The three focus areas of the ERW are Work Life, Health, and Home Life. This week on the podcast is the importance of being intentional on the road with those at home, and CONNECTING in a creative and thoughtful way with friends and family.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Our good friend Terry Cralle has returned for another dive into Energy Habit #3: REST and the importance of sleep on the road.

Terry Cralle, MS, RN, is a certified clinical sleep educator based in Washington, DC. She is the coauthor of Snoozby and the Great Big Bedtime Battle (Rowe Publishing, 2015), the first nonfiction book directly messaging the benefits of sufficient sleep to young children and Sleeping Your Way to the Top (Sterling Publishing, 2016), the ultimate guide to success through sufficient sleep.

Her bio goes on and on.

In this episode Terry and I will break down the Five Behaviors That Effect a Bad Night of Business Travel Sleep and the Sleep Road Key Concept: Improve then Increase.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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The road is a great place to make new friends, especially if these friends are microscopic. These friends sometimes even end up stowing away in our bodies and can make the road miserable.

This week on the podcast is a walkthrough of 12 high germ danger zones and ways to avoid and how to best clean the areas that most road warriors can't avoid.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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What questions do you have regarding becoming ELITE on the road?

This week on the podcast, answers to eight questions from real road warriors about the Six Energy Habits of the Elite Road Warrior.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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When I first started as a business traveler a long, long time ago, I took my Type A, driven personality to a whole new level. I dove into this new opportunity that now included traveling the country and eventually certain parts of the world.

And I loved it.

I already went 100 miles an hour at home and now I was given the freedom to do the very same things on my own on the road. Until age 45, my body shut down and shut down hard. A complete and utter engine blowout.

This week on the podcast is an honest discussion about the biggest misconception in the business travel life.

If you lose your health, how much harder is work or how much does work matter?
If you struggle or lose your family, how much is work affected?

Honest answers to these questions this week on the podcast, and as usual, so much more!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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This week is an interview with Jeff McMahon, founder of Total Body Construction, about maximizing your time at a hotel fitness center, regardless of what it hands you.

This episode focuses on the energy habit MOVE and will focus on the Increase M4X Formula last two which are:

Run More - think cardio and getting your heart rate up

Lift More - think strength training and getting your body stronger

In this episode, Jeff answers the following questions:

What if I have limited time to workout in a hotel fitness center, can I still get in a good workout? And if yes, how?
How do I leverage the resources that almost every fitness center has / may have items and surprising items to get a good workout?
What if I’m out of shape and this episode has inspired to leverage the hotel fitness room, what do you advise?
What if the fitness center is busy and someone is using the equipment I want to use?

...as well as SO MUCH MORE, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

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Connecting in with family while on the road is difficult for road warriors. Personally, I was what I called a Check-In Guy, I "checked in” when it was convenient for me only.

I had a gift of calling at all the wrong times:

Dinner time
bed time
kids at practice

This week on the podcast we discover how one creative idea, The FLAT KIDDOS, changed the way I related to my family on the road.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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It's amazing how what and how much we consume on a given day especially through snacks. In 2014 Huffington post said that Americans are spending much more on snacks like protein bars, chips and beef jerky, while overall grocery spending has remained almost flat.

This week on the podcast is a discussion with longtime friend Treva Thompson about how to snack and what to snack on.

Join us this week to discover the 7 reasons why we snack on business travel:

I'm bored
Convenience
Not Eating Healthy
Not Enough Protein
Procrastination
Stress
I'm Actually Hungry!

...all this and more this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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As road warriors, we often find ourselves traveling, working, eating, and sleeping when its convenient (i.e. rarely). But sleep is important to be at our best, to be elite on the road. It is also not required for us to go from "barely sleeping" to sleeping a full night if our schedule doesn't allow.

This week on the podcast we go over the four high end sleep aids for business travel:

Blue Blocker Glasses
Dēp Sleepwear Hoodie
10% Happier Meditation App
Bose Sleepbuds

These four as well as simple strategies to get a better night sleep while on the road.

All this and more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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For many road warriors, its appears one can have a successful career or a happy family, but never both.

This week on the podcast Jon Vroman talks about his book The Front Row Factor and how to be "family men with businesses, not businessmen with families".

Listen to hear Jon give examples from his own story of how he keeps himself healthy and how he stays connected with his family while on the road.

All this and more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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We're officially in season 2 of the Elite Road Warrior podcast! After 50 successful episodes with content designed to help you be the best you can at home and on the road, this year kicks off by jumping right into new content.

This week we tackle the six habits to leverage a New Year as a Road Warrior. So often as business travelers (aka road warriors) we see the road as a obstacle to get through each time we are away. "We'll figure it out at home" we say, or "maybe next time I'll consider being healthier, etc".

This is a new year, so let's view the road differently. Instead of focusing on what we can't do, let's see what the road can enable us to do and leverage it for our success.

All this and so much more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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This episode of the Elite Road Warrior Podcast has two big milestones attached to it:

It’s the 50th episode recorded of the ERW Podcast! I’m proud to have 50 episodes officially in the books to encourage, challenge, and inspire the business travel world. It’s the only one to date and we’re just getting started.
I just turned 50 years old and there’s something about turning 50 that has been extra special to me.

As a result, we’re taking this episode 50 and yours truly turning 50 into a unique episode. This week, Jerome Wade interviews me about the good and bad of the road warrior lifestyle, as well as things I want to stop, start, and do more or less of for my next 50 years of life.

Links and Resources:Extended Show Notes

Road Warrior Assessment

Elite Road Warrior Book

LinkedIn - Bryan Paul Buckley

Instagram - EliteRoadWarrior

The Elite Road Warrior: Six Energy Habits to Master the Business Travel Life

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The Elite Road Warrior Podcast is brought to you by the book, CLICK: The Magic of Instant Connections by Ori and Ram Brafman.

This episode is part 2 of a 2-part series focusing on Energy Habit 4: PERFORM - the why of being on the road.

Episode 047 was part one looking at five conversation levels and this episode is about five ways to click with people on business travel.

Why?

Because in the end business is done between people:

People we know.
People we like.
And ultimately, people we trust.

When you’re able to truly connect with another person on the road, it’s a game changer. The business side all of a sudden just seems to open up and things get easier.

So, what are the five ways to click with people on business travel?

Find out ALL this and more, this week on the podcast!

Links and Resources:

Extended Show Notes

Road Warrior Assessment

Elite Road Warrior Book

LinkedIn - Bryan Paul Buckley

Instagram - EliteRoadWarrior

CLICK: The Magic of Instant Connections by Ori and Ram Brafman.

Click: The Forces Behind How We Fully Engage with People, Work, and Everything We Do

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There is one constant on the road in the life of a business traveler and that is stress.

You may be like I used to be and think: “Stress? I ain’t afraid of no stress! I handle stress just fine!”

Stress is real on the road and that is why we’re going to unpack this topic in a non-stressful way on this “interview-ish” episode. This week is a conversation with Dr. Keith Giaquinto about handling stress (correctly!) on the road.

Dr. Keith will answer the following questions, as well as ask me some of his own!

What exactly is stress?
How is it manifested differently in different people?
What are the three categories of stress?

and as always, SO MUCH MORE!
Links and Resources:Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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Scott has been a road warrior for years and although he’s one sharp guy, he struggles with conversation on the road.

He’s good at his job, knows his stuff, but seems to be missing the “connecting with people” part of the program.

He sees other people connecting but not exactly sure why or even how to do anything different.

ERW Research has found the following types of people who travel in relation to conversation:

All business talk all the time
The person who never asks questions and answers any non-business questions with a short and straight answer
The person who rarely asks questions but will answer any questions asked of them
A hybrid of business and personal talk

This week on the podcast we discuss the five conversation levels and how they influence our discussions with people on the road.

Links and Resources:Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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This week on the Elite Road Warrior Podcast we hear from David Vasquez, Global Practice Lead at Verizon's CMO organization about his life on the road.

David answers the following questions:

How often do you travel and what does that look like for you?
Tell me about your morning routine on the road.
How important is exercise on the road for you and what do you do?
How challenging is eating healthy on the road and how do you handle it?
How do you connect with your family when away from home?

... and so much more, this week on the podcast!

Links and Resources:
Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

To reach David Vasquez:
david.vasquez@verizon.com or www.linkedin.com/in/innovatewithdavid

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Most business travelers have one thing in common: they're on an airplane. but it's how they use their time on the flight where things change.

Business travelers stand out on a flight with these three things:

Work
Watch Something
Sleep

They sleep because they’re exhausted before they even land to their destination on the very 1st day of the trip.

We know how THAT story goes, and it's not the ideal way to start the Anchor day.

This week on the podcast, we discuss the fourth energy habit, PERFORM and how to utilize the flight to our advantage.

Links and Resources:Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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Every road warrior has a backstory, and those backstories influence how we approach our health and well-being on the road.

This week on the Elite Road Warrior podcast, we talk with Sara Quiriconi about her road warrior lifestyle and how she used her backstory to her advantage to stay healthy on the road.

Sara will answer the following questions (and more) this week:

What are the Five Elements of Live Free?
What do you personally do in the day in the life of business travel
What are some tips for de-stressing after a long travel/work day?
What are ways with dealing with addictions/choosing a different, healthier path than other co-workers when on the road

Links and Resources:
Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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The ERW Podcast is brought to you by the book, Keto Diet by Dr. Josh Axe. If you’ve struggled with your weight, this may just be the plan for you but Dr. Axe’s approach is not like the other keto plans.

One of the best parts of business travel is the food experience. But how do we put up boundaries for ourselves when it comes to staying healthy while eating on the road?

This week on the ELIte Road Warrior we tackle the 5 decisions to consider at every restaurant on the road:

What Will I Drink?
Will I Order or Eat an Appetizer?
What Is My Main Course?
What Are My Side Dishes?
Will I Have Dessert?

All this and more this week on the podcast!

Links and Resources:Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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We at the Elite Road Warrior Group are always trying to spice things up. This week, we're reviewing the Six Energy Habits through a mashup of interviews with our experts.

This episode answers the following questions (plus so much more):

Do you need a fitness center or gym to get in a good workout?
Why is so hard to eat healthy on the road?
Why is putting things down on paper critically important?

Links and Resources:
Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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This episode is brought to you by the book, Make Time: How to Focus on What Matters Every Day by Jake Knapp, John Zeratsky.

In the last podcast (episode 040) we talked with Scott Mawdesley about DEVELOP, one of the Six Energy Habits. This week is a deeper dive into the "write one line" idea and how journaling can help develop us professionally and personally on the road.

We will discuss the 8 quesitons to answer every morning on the road:
REVIEW YESTERDAY

What Happened Yesterday?
What Were My Biggest Wins?
What Were My Lessons Learned?

REFLECT NOW

Who / What Am I Thankful For?
How Am I Feeling Right Now?

REHEARSE TODAY

What Are My Big 3 Today?
Today’s Highlight?
How/What Would Make Today Great?

These questions and so much more, this week on the podcast!

Links and Resources:
Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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Personal and Professional Development is somehthing Road Warriors tend to ignore, saying "I don't have the time". However, this week on the podcast, we discuss with Scott Mawdesely how that excuse is just that, an excuse.

We'll ask Scott the following questions:

Most road warriors push back on “I don’t have the time to personally or professionally develop”, what’s your response?
Why is “time to think” what we call Think Space, so critically important?
What have you seen through the years working with people on their personal journey of lives and how reflection has played a small or big part?
What makes journaling so challenging?

All this and more this week on the Elite Road Warrior podcast!

Links and Resources:
Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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"Is there ever a reason for a break?" Most Road Warriors would answer this with a resounding "no way, I'll sleep when I'm dead". But the truth is, breaks are important, especially on the road. They provide the needed mental and physical rest that can make you more productive in the long run.

In this episode of the Elite Road Warrior podcast, we cover the six ways to take an energy-giving break on the road:

Stretch break
Water break
Bathroom break
Snack break
Breathe break
Walk break

We'll cover these, pushback against breaks, as well as the benefits of taking breaks while on the road.

Links and Resources:
Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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Road Warriors go through a lot while on the road for work. However, they aren't the only ones affected by a life on the road. Spouses, significant others, and families also have to get used to a different routine while their Road Warriors are away.

This week on the podcast is a first hand testimony of the home-life of a Road Warrior's spouse, Susan Buckley.

Susan will answer the following quesitons, as well as so much more, this week on the podcast:

How hard is the 1st day for you personally when I leave for a business trip?
When are we the most likely to have conflict and argue?
How did you and still do from time to time handle when I come home exhausted and help very little around the house or engage with you and the kids.
What are some of the changes you’ve seen in me going from a Check-In Guy to a Connect In Guy” engaging with you and the kids more on the road through the years?

The ERW Podcast brought to you by the book Super Commuter Couples: Staying Together When A Job Keeps You Apart by Megan Bearce.

Links and Resources:Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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What if the key to staying fueled on the road was as simple as your elementary school lunch box?

This week on the podcast we talk about why all Elite Road Warriors MUST carry a lunch box, what to put in them, and three ways to carry a "controlled substance".

Links and Resources:
Links and Resources:Road Warrior Assessment
Elite Road Warrior BookExtended Show Notes

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How do Road Warriors keep healthy while on the road? This week we talk with Las Vegas headliner, TV host personality, and philanthropist Jeff Civillico about his life as a Road Warrior and entertainer.

We ask Jeff the following questions:

How did you end up in the entertainment industry?
What's at stake if your'e not on the top of your game on the road?
What role does exercise, nutrition, and sleep take for you on the road?
How important is staying connected back home ad what does that look like for you?

Links and Resources:Road Warrior Assessment
Elite Road Warrior Book
Jeff Civillico WebsiteExtended Show Notes

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What do the following items have in common?

Clips
Electrical Tape
Cotton Balls
Essential Oils
Blue-Blocker Glasses
Eye Mask
Bose Sleep Buds

They all go in "sleep kits", what all Road Warriors should have in their arsenal. This week on the podcast we discuss ways to get better sleep on the road, not necessarily more.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Technology can be such a help these days, especially when it comes to our health and wellness. For Road Warriors, the quickest, most efficient apps and services are usually what we end up using.

This week on the podcast we have Sameer Sontakey, founder of Biostrap, joining to talk about his passion, his product, and the benefits of Biostrap for Road Warriors.

He answers the following questions:

If someone is never tried wearable tech, where do they begin?
What are the basics that most wearable technologies have available?
What are the more advanced features that are beneficial to road warriors?
How is Biostrap different than Fitbit or Garmin?

The answers to these and so much more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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As Road Warriors, we've all been there. "IT" (expletive removed) happens at the airport, the conference, or in transit. IT happens to all of us. But how we deal with "IT" can be the difference between being a "Road Warrior" and an "Elite Road Warrior".

This week on the podcast, we discuss the four ways to deal with "IT" on the road:

ROLL WITH IT
LET IT GO
LEARN FROM IT
MAKE THE BEST OF IT

Dive into these four and so much more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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For road warriors, staying healthy is difficult enough by itself. Supplements are not even a thought for many of us on the road to becoming and/or staying healthy.

This week on the podcast is a conversation with Jordan Rubin a natural health expert and New York Times bestseller. We will ask him the following questions:

How did you end up in the health industry?
What is exactly is the Keto Diet and why is it so popular?
Why are supplements necessary and so important?
Is there a big difference in the quality of supplements?
What supplements should a Road Warrior take on a consistent basis on the road?

Join us this week on the podcast for the answer to these quesitons and so much more!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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As business travel experts, the Elite Road Warrior Group is asked often many questions regarding business travel and staying healthy on the road. This week on the ERW podcast, we tackle 10 of the most common questions in one episode.

The questions include:

How do you eat healthy on the road?
How you get a better night of sleep on the road?
What advice would you give for a newer business traveler?

These questions and more this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Drinking water and staying on top of hydration is difficult when traveling. Many of us road warriors put it to the side to focus on the "more important things". But how important is hydration? How effective is hydration at keeping us at peak performance level?

This week on the podcast, we talk with our old friend and subject matter expert Treva Thompson about the importance of water and hydration while traveling. Treva was a former co-host of the Energy Edge Podcast and a subject matter expert at the Elite Road Warrior Group.

Listen this week to hear:

how little we actually drink
the ounces necessary per day to stay healthy
the consequences of not drinking enough

These answers and so much more this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Perhaps the most challenging, and often forgotten aspect of a road warriors life is their connection with family. As discussed in the book, Elite Road Warrior, CONNECT is one of the 6 energy habits.

This week on the podcast is a discussion of the Not Forgotten Journal and how to CONNECT with loved ones back home while on the road.

We touch on the 3 elements of CONNECT:

CONNECT Intentionally
CONNECT Thoughtfully
CONNECT Creatively

...as well as SO MUCH MORE.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Posture is an important health element many of us overlook. On the road, it may be even harder for us to realize when our posture is affecting our overall health and performance.

This week on the podcast we talk with Dr. Keith Giaquinto about posture and the effects of both good and bad posture habits.

We ask Dr. Giaquinto the following questions:

Why don’t we hear much or talk about posture?
Why do we only listen to our body when it screams at us for attention?
What is good posture and why is it so important?
How do we improve our posture on the road of all places?

Be ready for these questions and so much more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Meditation has different connotations with different people. I was one of those skeptics who thought mediation was for "those people", a group of which I was not a part.

Here were my Excuses:

It’s a waste of time - what benefits does it REALLY give to me
I don’t have time for this - I barely have time for the important things on a business travel day, how do I have time for a meditation?
I can’t do this - the only letters behind my name are not MD or PHD but ADHD - not a chance I can calm this brain so why even try
It’s self-indulgent - IF I have a few minutes to myself, seems a little selfish to spend it on meditating

But I began to read up on it and found so many benefits that it was worth trying for myself. This week on the podcast, we discuss those benefits and how to best implement it on the road, and so much more!

Key Links for Reviews on Recommended Apps

https://www.prevention.com/health/g27241883/best-meditation-apps/https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps#meditation-amp;-relaxation-pro
https://blog.bulletproof.com/best-meditation-apps/
https://mellowed.com/best-meditation-apps/
https://wa-health.kaiserpermanente.org/best-meditation-apps/

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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As business travelers we often rely on technology to travel smarter but many times two things occur:

We get set in our ways, I call a Road Rut, and we stop learning and experimenting
We’re unaware of all the options out there and hence today’s interview..

This week we interview Jeff Feldman project manager, and fellow road warrior. We will ask him the following questions:

What should we think about or maybe pre-plan to make things maybe go a bit smoother?
What if I forget something really important like my passport
What websites that can help us better plan travel so that we can make traveling just a little easier and maybe more palatable?
What “equipment” do you suggest we carry when we travel for business?

Answers to these questions and so much MORE.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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As Road Warriors on of the biggest challenges is how to eat healthy on the road. The KETO is an option but many people do not know how to use it efficiently. In this Episode we will Explore the 5 challenging ways to incorporate the KETO diet on the Road

Hotels with Kitchens.
Grocery Stores.
Add the Highest Quality Supplements.
Intermittent Fasting.
Stop Drinking on the Road.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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For us Road Warriors, it is way easier to be a "check in" guy or girl than a "connect in" guy or girl while traveling. This week we talk with Megan Bearce about her experience as the spouse of a Road Warrior and what she learned about staying connected.

We ask her the following questions:

What is your backstory and why is it relevant to the life of a road warrior?
What is the Super Commuter Lifestyle?
What is ambiguous loss?
What are characteristics you've found in your practice of what makes a successful relationship living in this lifestyle?
How do you make best use of the time together?
How did you help the kids with this transition?

Answers to these quesitons and so much more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Most of us Road Warriors know they need to change some behaviors to make a difference in their work, health, or home life. The problem is, most of us are just too exhausted to make any changes to our behavior while on the road.

The solution is finding your Secret Road Identity. In the words of James Clear, "True behavior change is actually identity change." In order to make a behavioral change for the better, we have to convince ourselves we've already made the change.

This week on the podcast we explore 3 transformational ways to change your road identity:

Decide the type of person you want to be
Define their superpowers
Find a totem or artifact

We discuss this and so much more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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So many of us road warriors struggle with keeping productive on the road. This week we speak with Mirdu Parikh and learn how to work smarter, not harder, and using boundaries and margins on the road.

We will ask Mirdu the following:

What is the framework of your book on productivity?
How can we handle distraction on the road when it’s time to work?
How do we choose our priorities?
What are you suggestions on maximizing our meetings?

Answers to these quesitons and so much more, this week on the podcast!
If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Habits are a hard thing to break.

And to begin for that matter.

Especially for those of us road warriors.

This week on the podcast we discuss habits and the importance of making (and/or breaking) them. We review the DEVELOP Energy Habit and explore the 4 steps to creating a habit.

A Que
A Craving
A Response
The Reward

We also discuss the 4 Laws of Behavior Change as well as the 5 Ways to Get Out of a Road Rut.

Join us this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Many people can be skeptical about Essential Oils. I sure was! But as Elite Road Warriors we should be leveraging whatever we can to better our health to perform our best on the road and at home.

This week we talk with Essential Oil expert Beckie Farrant about the importance of essential oils and great ways to get started with them on the road.

We'll ask Beckie the following questions:

What exactly are essential oils and why are they so popular right now?
How do essential oils work?
Why would a road warrior even consider using essential oils?
What are the top three essential oils you would recommend and how would we use them?
How would we get an experimental kit to try on the road?

We talk about these and so much more this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Events, conferences and trade shows are typical in the life of a business traveler. However, too many of us are not aware of how much energy is expended during these events which leads us to miss out on staying on top of our health during event weeks. An Elite Road Warrior wants to THRIVE, not just survive while on the road.

In this week's episode of the Elite Road Warrior Podcast we explore the realities of events while on the road and how to combat them with the Four Thrive Plan Essentials of Events:

Sleep Smarter
Water Down
Meal Plan
Energy Breaks

All this and more on this week's episode of the Elite Road Warrior Podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Many Road Warriors will claim to not have enough time to workout while on the road. Rarely do they have time to "gear up" and then "go down" even to the hotel fitness center.

"If you want to do something you'll find a way; if not you'll find an excuse"

In the Road Warrior's search to becoming Elite, it's time to FIND A WAY to fitness while on the road. There are alternatives to "gear and go" that many don't think about. What if you worked out in your hotel room?

Jeff McMahon is a personal trainer with a degree in pre-med/pre-pharm and a certification in sports medicine. We'll as him the following questions

Do you need a fitness center or gym to get a good workout?
How long does it take to get in a good workout that gets your heart rate up and/or builds body strength?
What is in a hotel room that we can leverage to get a good workout?
Why should we exercise in the morning?
Any post workout suggestions we could do and how long should it take?

We'll explore these and much much more this week on the Elite Road Warrior Podcast!

Links and Resources:Road Warrior AssessmentElite Road Warrior BookJeff McMahon's Website
More Virtual Training
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What do you do with the first hour of your day when you are on the road? Most of us, Road Warriors and non-Road Warriors throw on a pot of coffee, watch TV, and scroll through Facebook.

But how can we leverage the first hour of our day to go from being lazy and reactive in the morning to intentional and focused?

In this episode of the Elite Road Warrior Podcast we will explore the 1st hour of the day and the 8 practices (see show notes) to create and energy hour before the 1st minute of work.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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For any business traveler, jet lag is real. Whether it's one hour or twelve, there's always at least a small adjustment the first few days of travel. Without being careful, not adjusting correctly to the timezone we are working in can lead to being less productive and present in our work on the road.

But how do we as business travelers get on top of our Circadian rhythm with shifting timezones? This week we talk with Timeshifter CEO and co-founder Mickey Beyer-Clausen about combating jet lag while on business travel.

We ask Mickey the following questions:

How do you define jet lag?
What are the consequences of jet lag?
What is the science behind jet lag we've all missed?
What is Timeshifter and how does it work?

We also discuss Mickey's personal strategies for jet lag and SO MUCH MORE!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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How do you make yourself at home while on the road? The average business traveler spends between 48 and 74 nights away from home each year. For some, that statistic is mind blowing, but for most Road Warriors, we know that sometimes these numbers are lowballing it.

Elite Road Warriors know how to make a hotel room into their home, because a lot of the time, that is their home.

In this episode we explore the acronym "HOME":

H - Hang Up and Unpack
O - Optimize the Space
M - Manage the Room Temperature and Scene
E - Exercise

We dive into all this and more on Episode 015 of the Elite Road Warrior Podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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One of the hardest things to do on the road is stay connected (well) with those back home. So often we get caught up in sharing what's happened with us, sharing the view from the hotel, describing that great dinner we had, and forgetting that those we left behind are still on the front lines of normal life.

This week on the podcast we talk with Dr. Nick Howard, a psychologist and leadership coach about how to effectively and empathetically connect with those back home. I ask him the following questions:

Why is Connecting with those back home so vital?
What happens to those who we leave behind when we leave for a business trip?
What are the three major elements of business travel connecting and how is everyone affected by them?

CONNECT is the 6th and final Energy Habit and is often the most difficult. Dr. Howard will go explain the importance of emapthy and sacrifice for Road Warriors who want to effectively connect with those back home.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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One of the biggest struggles Road Warriors face is staying in contact with those back home. Ever felt like any of these Road Warriors?

“I’m killing it on the road but getting killed at home”

“The guilt of being gone is just overwhelming and feel my kids will hold it against me someday”

“This is the ideal marriage – you have direct deposit and rarely home!”

This week we explore the 6th and final of the Energy Habits: CONNECT. We will dive into the three critical aspects of CONNECT:

Connect Intentionally
Connect Thoughtfully
Connect Creatively

We will see three mindsets to shift in order to connect in the above ways with family and friends while on the road...

Of course, you're going to have to listen to find those out, as well as much much more.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Most of us gave up reading after (or during) college. We were sick of being forced to read about topics that didn't interest us so we did the next best thing: give reading up completely. But what kinds of benefits can we gain from reading in our personal and professional lives, especially as business travelers?

This week we talk with Jeff Brown of the Read to Lead Podcast about the following questions regarding reading:

What do you say to the person who doesn’t have the time to read?
What do you say to the person who doesn’t like to read?
How important is reading to learning for personal and professional development?

We'll hear answers to these as well as much, much more!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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To most Road Warriors, personal development doesn't make sense in relationship to energy. Some even avoid thinking about it for one of the following reasons:

Most people feel they’re just way too busy to even get their work done let alone have time for any type of self-improvement.
It’s not a priority to them at home so it’s definitely not going to be a priority to them on the road
They rarely if ever hear or see others prioritizing self-improvement
They simply don’t know where to even begin

The truth is, we MUST grow internally and intentionally to stay sharp and to stay ahead, and we will look at three ways to make this happen:

Sharpen the mind
Process the thoughts
Monitor the heart

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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As road warriors sometimes we see ourselves outputting less and less quality work overtime as we become more and more overwhelmed by the challenges of the road. How do we continue to do our best on the road with crazy schedules, cancelled flights, and late nights?

Last week on the podcast we explored the 4th Energy Habit, PERFORM. This week we will interview Alan Stein, Jr.: a coach, speaker and author of the new book, Raise Your Game: High Performance Secrets from the Best of the Best.

Alan has an expertise in improving organizational performance, cohesion and accountability. We will ask him the following questions:

What does it mean to perform at a high level or even the highest level?
Explain the quote: your environment may change but your habits don’t and especially your commitment"
How do you live present on the road and why does that matter?
How does a RW move from “just getting by” to “getting results”?

Allen will share with us some of the major "pillars" of performing at the highest level, including:

Living in the Present
Living in the Process

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Habits are hard to break. Whether they are good or bad, we are all creatures of habit. On the road habits are especially hard to break, let alone start. But as business travelers, a simple habit can go a long way to better our health.

This week we discuss the change all business travelers should implement on day one of each trip: Anchor Days. Simple decisions can set the tone for the entirety of the trip, so making the best ones can change an exhausted or "existing" road warrior to an ELITE road warrior.

In this episode we discuss 3 key aspects of anchor days:

Set Date
Catalyst Behavior
Specific Triggers

The approach to anchor days is what differentiates between Elite Road Warriors and the rest of the group.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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In today's world we tend to praise those who "don't need sleep". Those professionals who seem to go for days with just a nap here and there. Work is important right, who needs sleep? (Cue "I'll sleep when I'm dead" from last week).

This week we talk with Terry Cralle, MS, RN, who is a certified clinical sleep educator based in Washington D.C about the importance of sleep in business travel.

In this episode we discuss:

What is sleep debt and sleep banking
The #1 performance enhancer on the road most of us are not currently using
How to improve sleep before you increase sleep.
Getting better sleep in hotel rooms

We tend to see sleep as an obstacle rather than an ally of productivity. Terry Cralle breaks down that as well as several other misconceptions about sleep.

Links and resources for today's episode:

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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How often do you or someone you know use the following statements:

Rest is a waste of time
I don't really need as much rest as everyone else
I'll sleep when I'm dead! (Bon Jovi backtrack optional)

These are the symptoms of those of us who are "allergic" to rest.

That brings us to the Secret Shame of High Performing Road Warriors: Rest!

According to a recent Gallup poll, 40 percent of all American adults are sleep-deprived, clocking significantly less than the recommended minimum seven hours of sleep per night.

High-Performing road warriors can produce, there is no doubt about it. The amount of productivity and results that come out of a high performer is impressive. Crank it out and getter done. But what happens when it's all work and no rest?

In this episode we go through the excuses high-performing road warriors use to get out of the "chore" of resting. There are four.

We minimize rest
We avoid rest at all costs
We justify rest as optional
We fear rest

We'll analyze why so many road warriors fear rest and what the dangers of ignoring our body's natural need for rest truly mean for us. We'll also go through the three major aspects of rest:

Sleep
Breaks
Downtime

Seeing rest as a partner of work and not the enemy, we can take business travel to the next level of effectiveness.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Many business travelers have a difficult time staying healthy on the road. A big part of that comes down to what we eat. Choosing what to eat when at a restaurant with clients and colleagues, snacking before/during/after a long flight, or those late night snacks while prepping for the big presentation the next day.

So how do business travelers start to work their way to healthy eating while on the road?

This week on the podcast is a conversation with Treva Thompson of Living Tree Health and Wellness. She brings her healthy eating tips from her work as a Functional Diagnostic Nutrition Specialist and her "Eat Clean and Green" mantra.

To find out more about Treva and her healthy eating tips, visit her website: http://livingtree.co/

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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This week on the podcast, we use some for letter words.

One is FOMO (Fear of Missing Out). Typically, this describes the decision making process of the business traveler. It becomes especially true when it comes time to eat out while on business travel. There are typically four assumptions that go with FOMO during business travel:

"It won't be around later"
"I cannot handle the pressure of temptation"
"I feel like I need it"
"I will regret it later if I don't do it now"

Soon that once becomes twice, thrice, and before you know it, it's every time.

What if we swapped "FOMO" for another four letter word? MTHC or "Make the Healthiest Choice" swaps the four above assumptions for one simple ask:

"What's the healthiest choice?"
Creating a habit around the healthiest choice may not be the easiest to start. We talk about four ways to maximize the use of MTHC:

Planning ahead
Let someone know (Ask for help!)
Being ready for the lesser of two evils
Be willing to sacrifice now for a better laterOnly you can control your nutrition, so dedicate yourself to MTHC until it becomes a habit.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Staying fit is hard. It’s even more difficult to stay fit as we age. What’s more, when you’re over 40, how do you begin to begin a healthy lifestyle?

Business travelers often find themselves facing these challenges while on the road. The inconsistency of the road life discourages any attempt to nail down a good fitness routine.

But that changes today!

Even numbered episodes are interview episodes. This week we hear from Allan Misner. Allan is a national academy of sports medicine certified personal trainer, aging specialist, member of the 40+ fitness community and host of the 40+ Fitness Podcast.

We’ll talk with Allen about his life as a business traveler and his struggle through staying healthy on the road. He also gives advice on how to stay healthy on the road and as we age.

Find more about Allan at this website (www.40plusfitnesspodcast.com) and find the “40+ Fitness Podcast” on Apple Podcasts or wherever you get your podcasts.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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The road, by default, naturally does the moving for you. You’re moving in a plane. You’re moving in a car.

But then it conveniently puts you in a conference room chair, restaurant or bar seat, ending with a comfortable hotel bed screaming your name!

But this is exactly what has put most business travelers in the situation they are in by not being anywhere close to being in shape due to the lack of movement within their average day on the road.

I’m here to challenge the average in order to move us to elite on the road and the first energy habit has to do with how you view movement on the road.

Premise: We MUST leverage the power found in the four energy movements

Here’s Simply Why: Most business travelers simply move as little as possible

I have a formula you must implement on the road. This one formula helped move me from 40 pounds overweight and a docile road creature to getting my girlish figure back and full of energy and it’s called Increase M4X.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Welcome to the 1st "Officially Official" episode with actual content in the Elite Road Warrior Podcast.

In this episode, we'll unpack the definition of an Elite Road Warrior along with the five specific reasons why most are not elite road warriors just yet.

But there's hope.

We'll discuss how you can become an elite road warrior. It's attainable and you can do it!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Welcome to the 1st official interview on the Elite Road Warrior Podcast.

The odd-numbered episodes are content-driven while the even-numbered episodes are interviews.

Since I wanted you to get to know my backstory, I had Jerome Wade interview me in this episode.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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Welcome to the Elite Road Warrior Podcast.

If you travel for business, you live in a whole other world most simply don’t understand. They think it’s an easy and a glamorous life.

But the road can be hard. It can be difficult to be both productive and effective. It’s a challenge to stay healthy and it’s a battle to stay connected with those you love back home.

Too many business travelers are on auto-pilot and just plain burned out. But it doesn’t have to be this way.

You want to be at your best no matter where you are but especially on the road but rarely are we taught how to master the business travel life.

Until now.

The Elite Road Warrior Podcast is for the business traveler who wants to leverage the road to transform their work, health, and home life while on the road.

In this episode, you’ll learn:

1:42 - Who I Am and why you should consider listening to me in future episodes

3:31 - Ideal Listener

4:31 - Topics

5:12 - Rhythm

5:49 - Length

5:52 - Tone

7:47 - Future Episodes

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

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The Elite Road Warrior Podcast: Recent Episodes

Bryan Paul Buckley