SCHEDULE A CALL

Podcast

044 – Five Elements of Live Free with Sara Quiriconi

 

Welcome to the Elite Road Warrior Podcast Episode 044 show notes! This week we talk with Sarah Quiriconi about her Five Elements of Live Free and her tips for road warriors.

What You Will Learn In This Episode:

1:00 – Subject Matter Expert Intro: Sara Quiriconi

4:53 – Sara’s Backstory

11:30 – The Five Elements of Live Free

  • Choice – in each and every moment, we have two choices – what we end up choosing make up our life
  • Intelligence – if you don’t know, you can’t make better choices for yourself
  • Intuition – the best teacher is yourself
  • Play – if we’re not having fun with something, we will not make it a habit
  • Will/Determination – when you’re trying to change something, you’re going to hit a lot of rocks and bumps… how long can you keep on the path?

14:24 – What does a day on business travel look like for you?

16:10 – What are some tips for mobility/stretches that you MUST do?

19:20 – How do you handle eating healthy on the road?

22:05 – What are your recommendations for sleeping better and de-stresssing on the road?

The best sleep habits on the road are the ones you start at home #SleepBetter #SaraQuiriconi #EliteRoadWarrior Share on X

30:00 – What are ways with dealing with addictions/choosing a different, healthier path than other co-workers when on the road?

What you can add in rather than numb out? #Addiction #EliteRoadWarrior #MakeTheHealthiestChoice Share on X

35:50 – Closing Thoughts?

Links and Resources: 

Road Warrior Assessment

Elite Road Warrior Book

Sara Quiriconi Website

 

 

043 – Five Decisions You Must Make at Every Restaurant on the Road

Welcome to the Elite Road Warrior Podcast Episode 043 show notes! This week we talk about the FUEL energy habit, and the 5 decisions to make at every restaurant.

What You Will Learn In This Episode:

2:45 – Food as Fuel and Food as Energy

043 – Five Decisions You Must Make at Every Restaurant on the Road Share on X

7:50 – Break

10:03 – Decision 1: What I will Drink? 

  • 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 deters us from over-eating
  • Join the Free Water Match Program –  make sure you match any drink you order 1:1 with water.
  • Think about what you’re really drinking and how much you plan to or should drink.

12:35 – Decision 2: Will I Order or Eat an Appetizer? 

  • Always pre-decide – don’t base your decision on what looks and/or smells good.
  • 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.
Before you go out, Know Thyself! #Fuel #EliteRoadWarrior Share on X

15:10 – Decision 3: What is My Main Course?

  • Always do your research – every restaurant now has an online menu so do some intel.
Avoid Impulse Choosing! #Fuel #MakeTheHealthiestChoice #EliteRoadWarrior Share on X
  • Put the sauce on the side – sometimes when it’s doused all over the place, you’re forced to eat ALL of it. But if you can just try it, maybe it’s not as good as advertised. Sometimes just a dip here and there is all you need and a better choice in the long run.
  • Add First Then Reverse – first and foremost, get the healthy in. Start there if this is not natural yet and feels like too big of an ask. Add the good stuff in first then begin reversing by taking the bad stuff off. For example, the sauces all over the meat or salad.

17:43 – Decision 4: What Are My Side Dishes?

  • Always have at least one vegetable and preferably with not a ton of processing – steamed broccoli / asparagus / green beans, sautéed spinach, cauliflower, etc.
  • Choose a sweet potato over a baked potato or fries
  • Choose double veggies – another way to sneak in more “Green” of the clean and green.
  • Take a healthy side to go.

20:05 – Decision 5: If I Will Have Dessert

  • Learn to say no upfront so others know where you stand
  • Know if you’re a moderator or abstainer – I know the “wanna be moderators” who there “just a bite” is the gift that keeps on giving or should I say taking. I’ve eaten with you people.
  • Choose a fruit bowl – this is my go to when I want something sweet but not go down heavy with the dessert. I love anything berries and you can’t go wrong.
  • Carry dark chocolate with you – I carry a bar in my Carry a Controlled Substance work lunch box (episode 037) – far healthier choice and less ugly in the long run.

22:26 – Let’s Land This Plane

Links and Resources: 

Road Warrior Assessment

Elite Road Warrior Book

Keto Diet by Dr. Josh Axe

 

042 – Interview Mashup: 6 Energy Habits Review Show Notes

Welcome to the Elite Road Warrior Podcast Episode 042 show notes! This week is an interview mashup episode reviewing the 6 Energy Habits!

What You Will Learn In This Episode:

1:20 – 6 Energy Habits Quick Review

2:17 – Jeff McMahon – MOVE (Original Episode 018)

5:07 – Treva Thompson – FUEL (Original Episode 006)

7:50 – Terry Cralle – REST (Original Episode 008)

11:35 – Alan Stein Jr. – PERFORM (Original Episode 010)

15:05 – Mirdu Parikh – CONNECT (Original Episode 022)

20:27 – Scott Mawdesley – DEVELOP (Original Episode 040)

29:33 – Megan Bearce – CONNECT (Original Episode 024)

36:15 – Dr. Nick Howard – CONNECT (Original Episode 014)

40:00 – Closing

 

Links and Resources:

Road Warrior Assessment
Elite Road Warrior Book

 

 

041 – Eight Questions I Answer Every Morning on the Road

This episode is brought to you by the book, Make Time: How to Focus on What Matters Every Day

Welcome to the Elite Road Warrior Podcast Episode 041 show notes! This week discuss the 8 questions to answer every morning while on the road.

What You Will Learn In This Episode:

1:45 – The first thing road warriors do in the morning…

2:55 – The gift of the morning

9:10 – “Write One Line”

9:45 – Intro to the 8 Questions

10:16 – Monitor the Heart

  1. Pulse Check
  2. Gratitude Check
  3. Soul Check

12:15 – Break

*Example journal with quesitons*

14:42 – Question 1) What happened yesterday?

15:36 – Question 2) What were my biggest wins?

16:14 – Question 3) What were my lessons learned?

17:30 – Question 4) Who/What am I thankful for right now?

18:55 – Question 5) How am I feeling right now?

041 – Eight Questions I Answer Every Morning on the Road Share on X We want to be elite as a road warrior, so take the first moments of the morning to lock in how you want your day to go. #Develop #EliteRoadWarrior Share on X

20:52 – Question 6) What are my big 3 today?

22:34 – Question 7) What is today’s highlight?

23:45 – Question 8) What would make today great?

24:56 – Let’s Land This Plane

27:00 – Two Practical Actions

  1. Just start
  2. Order the ERW branded journal

Links and Resources: 

Road Warrior Assessment
Elite Road Warrior Book

Zebra Pen

Pen Case

 

040 – Write One Line with Scott Mawdesley

Welcome to the Elite Road Warrior Podcast Episode 040 show notes! This week we talked with Scott Mawdesley about the importance of personal and professional development while on the road.

What You Will Learn In This Episode:

1:14 – Scott’s bio

6:20 – 1) Most road warriors push back on “I don’t have the time to personally or professionally develop”, what’s your response?

We get a little paralyzed because we want to start with everything. Start simple #EliteRoadWarrior #Develop Share on X

8:10 – 2) Why is “time to think” what we call Think Space, so critically important?

040 – Write One Line with Scott Mawdesley Share on X

19:20 – 3) 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?

040 – Write One Line with Scott Mawdesley Share on X

21:00 – Journaling #WriteOneLine

It doesn't matter what you write but that you write #Journaling #EliteRoadWarrior #Develop Share on X

31:00 – 4) How do we take care of our heart or “soul care” as you call it?

41:16 – 5) Any closing thoughts?

46:00 – Episode Wrap Up

Links and Resources: 

Road Warrior Assessment

Elite Road Warrior Book

Write One Line Journals by Scott Mawdesley