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ERW Podcast

010 – Performing Well on the Road with Alan Stein Jr.

Welcome to Episode 010 of The Elite Road Warrior Podcast Show Notes! In this episode, we talk with Alan Stein Jr. about how to perform well while on the road.

What You Will Learn In This Episode:

1:00 – Review of the last episode (Energy Habit: PERFORM)

4:35 – What does it mean to perform at the highest level?

4:48 – Never getting bored with the basics

4:55 – Be prepared for and EMBRACE change

5:15 – Learn to live in the present moment

5:30 – We have to learn to make preparation or separation

9:08 – The key: consistent routines that you can do anywhere at anytime.

14:32 – Assessment Promo

15:58 – Living in the past holds us from performing at our best.

16:30 – Stephen Curry and the Next Play Mentality

19:22 – Living in the Process

21:15 – Fill our own bucket first…

22:22 – …to serve others at a higher degree

23:43 – You’re not alone, befriend other road warriors!

26:28 – Next episode preview

Success is not an accident, and its not luck. Share on X Hope is not a strategy. Share on X Effort is a choice but not giving effort is also a choice. Share on X Elite Road Warriors need to take everything that happens in the world and find a way to use it to make you better. Share on X

Links and resources in today’s episode:

Allan Stein Jr Website and Books

Road Warrior Assessment – What Level of Road Warrior Are You?

009 – One Change Every Business Traveler Must Make on the 1st Day of Every Trip

Welcome to the Episode 009 Show Notes of the Elite Road Warrior Podcast! In this episode, we discuss the importance of Anchor Days in the life of every business traveler.

What You Will Learn In This Episode:

4:15 – We live by our habits, for good or bad, far more than we realize, especially on the road.

4:30 – Exhausted (Existing) Road Warriors vs Elite Road Warriors

4:55 – Daniel Pink (When) Starting Right, Starting Again, and Starting Together with FRESH STARTS

6:20 – Two Types of “Temporal Landmarks”

7:30 – Anchor Days are key behaviors done on a specific date to serve as a kickstart for a period of time.

8:30 – The Three Aspects of Anchor Days

9:45 Anchor Days require Intention and Discipline

10:18 – Road Warrior Assessment

11:05 – Reviewing the three aspects

12:20 – Every single road warrior has one thing in common on every single business trip.

13:35 – The most important day of business travel is the 1st day of the trip.

15:50 – Working through the Three Aspects.

20:00 – Episode Recap

21:45 – Next Episode Preview

"I don't want to get by I want to get better" – Elite Road Warrirors Share on X I can set myself up for a successful trip with the three parts of an Anchor Day. 1. Set the starting Date2. Set the Key Actions (catalyst behaviors) 3. Find the Specific Triggers (reminders) Share on X Every single road warrior has one thing in common on every business trip: a first day. Share on X Anchor days require intention and discipline, but the payoffs are absolutely huge. Share on X

Links and resources for this episode:

Daniel Pink – When: The Scientific Secrets of Perfect Timing(also his other books!)

Road Warrior Assessment – What Level of Road Warrior Are You?

008 – The Importance of Sleep with Terry Cralle

Welcome to Episode 008 of The Elite Road Warrior Podcast Show Notes! In this episode, we talk with Terry Cralle about getting efficient sleep while on the road.

What You Will Learn In This Episode:

4:23 – Research shows business travelers are sleep deprived even before they leave on the trip.

6:08 – What is “sleep banking”?

8:06 – Our assumptions about the importance of sleep on the road are wrong

9:30 – Putting sleep on the front burner

11:45 – We don’t realize how impaired our performance is when we are sleep deprived.

14:00 – Elite Road Warrior Assessment Promo

15:10 – Historically we haven’t seen sleep as a biological necessity

15:39 – We hold up people who “don’t need sleep” on a high pedestal.

17:10 – If sleep is first, everything else falls into place.

22:35 – How do I improve my sleep before I increase my sleep?

25:23 – SLEEP KIT – What it is and why.

29:00 – Keep your nighttime ritual as constant as possible.

29:38 – The transition time between wake and sleep is essential.

32:06 – Exercise is the key to better sleep and productivity

34:13 – Next episode preview

There's more to sleep deprivation than "feeling sleepy". Share on X Better Sleep = Better Performance! Share on X Sleep is the foundation of health and wellness. Share on X Improve your sleep before you increase your sleep. Share on X

Links and resources for this episode:

Visit Terry Cralle’s website for information about her books and additional resources: http://www.terrycralle.com/

Road Warrior Assessment – What Level of Road Warrior Are You?

007 – The Secret Shame of High Performing Road Warriors

Welcome to Episode 007 of The Elite Road Warrior Podcast Show Notes! In this episode, we’ll discuss the secret shame of high performing road warriors: REST.

What You Will Learn In This Episode:

1:20 – Previous episode review.

2:30 – Energy Habit 3/3 = REST

4:38 – Boo-yah!

5:35 – The secret shame: high performing road warriors don’t know how to rest!

5:47 – My confession…

6:30 – The reality is, many of us are interested in how to work better but few of us know how to rest better.

7:23 – “Rest is not work’s adversary; rest is work’s partner” (Alex Soojung-Kim Pang)

8:00 – The Four Inner Thoughts of High-Performing Road Warriors

10:50 – Assessment Promo

11:33 – Episode Recap

11:55 – Go-to road statements

13:00 – What would it look like to truly rest?

13:12 – The more tired I am the dumber I get

17:40 – “I know I need to, but I don’t know how to rest”

18:30 – Breaking open the three major aspects of rest

20:15 – We must respect and protect every aspect of rest on the road to be effective at the highest level.

20:45 – Rest is a PARTNER not an ENEMY

20:54 – Episode 008 Preview

High-performing road warriors' secret shame: They don't know how to rest. Share on X The reality is many high-performing road warriors are interested in how to work better but few of us know how to rest better. Share on X "Rest is not work's adversary; rest is work's partner" – Alex Soojung- Kim Pang Share on X The work will always be there. "Good work only grows best on the soil of rest" – Alan Falding #GetRest Share on X

Links and Resources in today’s episode: 

Road Warrior Assessment – What Level of Road Warrior Are You?

Alex Soojung-Kim Pang: Rest (http://www.deliberate.rest/) 

Alan Fadling: The Unhurried Life (https://www.amazon.co.uk/Unhurried-Life-Alan-Fadling/dp/0830835733)

006 – Eating Clean and Green with Treva Thompson

We’re on episode 006 of the Elite Road Warrior podcast! This week is another interview episode. This week we talked with Treva Thompson, a dear friend and functional diagnostic nutrition specialist.

What you’ll learn in this episode:

4:10 – Three reasons it is so hard to eat healthy on the road.

7:00 – Why eat clean and green?

8:12 – Clean and Green: a description

8:25 – Food that comes from a plant, eats a plant, but not made in a plant.

10:25 – “Keeping it green”

12:20 – Types of fuel: Long term, short term, sustainable fuel

12:50 – Healthy Fats! (Yes, its a real thing)

14:00 – Healthy eating starts at home.

14:30 – Cook once and eat twice

16:10 – Make The Healthiest Choice on the road (throwback to Episode 005)

17:00 – Eating healthy is a sliding scale with extremes on either side

18:30 – Remember to eat breakfast!

19:15 – Your body may revolt, but keep it simple.

20:20 – Turning simple eating into more energy

20:48 – Elite Road Warrior Assessment

22:30 – Why do you have those “cravings”?

26:15 – Closing thoughts

27:35 – Sneak peek of episode 007

Whole Food Diet: Whole milk, whole chicken, and whole eggs. Keep it simple! Share on X Start at home, if you don't you will FAIL. #CookOnceEatTwice Share on X You are on the journey to healthy. You don't have to be perfect. Share on X Improve daily. #StartSimple Share on X Eat like a king for breakfast, a prince for lunch, and a pauper for dinner. Share on X

Resources from today’s episode:

Road Warrior Assessment – What Level of Road Warrior Are You?

Treva Thompson’s website: http://livingtree.co/