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071 – Why You May Not Be Performing at Your Best While Working From Home

Welcome to the Elite Road Warrior Podcast Episode 071 show notes! 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.

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What You Will Learn In This Episode:

CLEAR PLAN
- Key Phrase – Think Planned Priorities
  - 3 Main Parts of the Work from Home Plan
    1. Energy Habits
    2. Key3
    3. Schedule
BLOCK AND TACKLE
- Key Phrase – Think Planned Road Blocks
  - In the business world – blocking out a specific time to work on one specific task
- 4 Specific Time Blocks from Start Finishing
  1. Focus Time Blocks
    - Critical – No distractions!
  2. Social Time Blocks
    - Critical – Spread throughout the day
  3. Administrative Time Blocks
    - Critical – Batch these together
  4. Recovery Time Blocks
    - Critical – Do not underestimate!
ENERGY PACING
- Key Phrase – Think Planned Energy Boosts
  - Energyology – personal study of your own energy
- Pacing is asking the right questions:
  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:
  1. Change of position
  2. Change of location
  3. Change of activity

More about Elite Road Warrior:

Elite Road Warrior on YouTube

Top 10 Business Travel Hacks Guide

069 – Three Ways to Maximize Food and Drink to Increase Your Work Day Energy

Welcome to the Elite Road Warrior Podcast Episode 069 show notes! This episode is a focus on the food and drink we consume and how to leverage it for a more productive workday.

You Can Listen to the Elite Road Warrior Podcast on the Following:

What You Will Learn In This Episode:

The road exposes our habits, not enhances them.
The MTHC (Make The Healthiest Choice) Formula
1) CONTINUALLY HYDRATE
- Key Phrase: Early & Often
- 4 ways to add more water
  1. Drink Water the Moment You Wake Up
  2. Place a Water Bottle On Your Work Space
  3. Add Natural Flavors to Your Water
  4. Track Your Daily Water Intake
2) Clean & Green
- Key Phrase: Add First Then Reverse
- CLEAN – Megan Blacksmith (Zesty Ginger) – “grows on a plant or eats a plant, but is not manufactured in a plant.”
  - 2 ways to be clean with every meal:
    1. Less Ingredients – The fewer the ingredients on the label the better
    2. Less Processed – The fewer steps involved to make, the better.
      - https://www.mcgill.ca/oss/article/nutrition-you-asked/what-does-processed-food-actually-mean
- GREEN – more leafy greens and dark vegetables
3) Snack Strategically
- Key Phrase: Planned Energy
- Snack strategically with the purpose of providing your body energy.
  - Good purposeful snack: Mixed Nuts (almonds, cashews, walnuts, pecans)

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Elite Road Warrior on YouTube

Top Ten Business Travel Hacks Guide

062 – Interview Mashup 2

Welcome to the Elite Road Warrior Podcast Episode 062 show notes! This week on the podcast is a mashup of past interviews discussing the six energy habits.

You Can Listen to the Elite Road Warrior Podcast on the Following:

What You Will Learn In This Episode:

From Jeff McMahon (Episode 056)
- 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
- How to start getting in shape from being way out of shape!
  - Two week intervals – only work out 15 minutes/day 1st 2 weeks, next two weeks go for 20, 30, etc.
- More about Jeff McMahon
From Treva Thompson (Episode 054)
- Choose one snack a day for a week that was an upgrade from the week before
- The Three Types of Snacks
  1. Snacks You Bring (aka: Prepared)
    - Homemade Trail Mix – nuts, cranberries, raisins, shredded coconut, even some cacao!
    - A zip lock bag with rolled up lunch meat, cheese sticks, crackers, and pickles (or something crunchy).
    - Cut up fruit or veggies.
    - Keep them in a sealed Tupperware container in the WORK LUNCH BOX (Episode 037)
  2. Snacks You Buy (aka: On the Go)
  3. Snacks You Borrow (aka: and never return)
- If we view Food as Fuel and Fuel as Energy then we will do whatever it takes to to prepare and have snacks that are healthy.
- Treva Thompson’s Living Tree
From Jon Vroman (Episode 052)
- “Alcohol was the worst thing in my life, and I wasn’t an alcoholic”
- CONNECTING on the road: “It’s not about you just doing a thing, its about doing the thing that makes them feel loved”
- More about Jon Vroman
From Sara Quiriconi (Episode 044)
- Tips for mobility/stretches that you MUST do
- Recommendations for sleeping better and de-stresssing on the road
- The best on the road habits are the ones you start at home
- Sara Quiriconi’s Website
From David Vasquez (Episode 046)
- The importance of morning routine on the road
- Connecting with your family when away from home
- www.linkedin.com/in/innovatewithdavid
From Dr. Keith (Episode 048)
- What exactly stress is.
- How stress is manifested in different people.
- The daily wear and tear of stress on our bodies.
- How stress affects us differently on the road.
- The three categories of stress
  - M(echanical)
  - E(motional)
  - N(utritional)

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