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ERW Podcast

067 – Eight Revealing Emotions I’m Experiencing Not Traveling At All

Welcome to the Elite Road Warrior Podcast Episode 067 show notes! This week on the podcast is a self-checkup on our mental state as this pandemic continues to ground us road warriors.

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

  • Emotion 1 – Confusion
    • What in the world is going on!?!?!?
  • Emotion 2 – Disappointment
    • Conferences, family vacations, etc. —  all canceled or postponed.
    • Disappointment was and still is real for business travelers
  • Emotion 3 – Relief
    • We are no longer rushing all over
    • “Relief mode”
  • Emotion 4 – Frustration
    • How do we work-from-home with everyone home all of the time??
  • Emotion 5 – Exhaustion
  • Emotion 6: Uncertainty
    • It’s hard not to get sucked in by the news and the onslaught of social media.
    • Turn the uncertainty into curiosity.
  • Emotion 7 – Curiosity
    • “What does this make possible?” – Mike Kim
  • Emotion 8 – Motivation
    • An elite road warrior uses the six energy habits framework
    • We’re going to do this together!

More about Elite Road Warrior:

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

Elite Road Warrior on YouTube

066 – Work Well Play More with Marcey Rader

Welcome to the Elite Road Warrior Podcast Episode 066 show notes! This week on the podcast is a conversation with friend, fellow road warrior, and author Marcey Rader regarding PERFORMING while traveling.

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

  • How can we get anything done on the road with all the demands of business travel?
    • Make it a habit to get as much done on the road as you get at home
  • Email on the road can be the ultimate time stealer, so how we can tame this never-satisfied beast?
    • You train people how you react
  • How do we conquer our calendar when we’re traveling?
  • What are some healthy habits to make you more productive on the road?
    • Mindless Margin – screen-free meals, going outside
    • Sleep!!!!
    • Calm App
  • How can we be more mindful on business travel?
    • Mindfulness – being aware of yourself
    • 5 minute journal – the little things that make your day better
  • Other Tips and Tricks?
    • Improve productivity with a focus on wellness
    • Change your mindset to change your behavior
    • As the boss of your body make sure that you are staying healthy when you travel
  • How can people find out more about you?

More about Elite Road Warrior:

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

Elite Road Warrior on YouTube

065 – Six Simple Ways to Becoming a Stand-Up Guy or Stand-Up Girl on the Road

Welcome to the Elite Road Warrior Podcast Episode 065 show notes! This week on the podcast, explore the 6 simple ways to become a stand-up guy or stand-up girl on the road.

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

  • Increase M4X Formula:
    • Increase (think an up arrow)
    • M = Movement
    • 4X = four ways
      1. Stand More 
      2. Walk More
      3. Run More 
      4. Lift More  
  • According to Eat Move Sleep by Tom Rath, we spend more time sitting (9.3 hours) than sleeping.
    • How do YOU compare?
  • TODAY’S CHALLENGE: consider becoming a stand-up guy or a stand-up girl
  • SIX WAYS TO TAKE A STAND AGAINST SITTING DURING TRAVEL
    1. Stand at the airport gate
      • Catalyst for the rest of the six ways
    2. Stand during the flight
      • PRO TIP: don’t rely on memory, set a timer!
    3. Stop at a rest area or gas station to stand
      • Discover how much more movement you can get in.
    4. Stand during meetings
      • Simply embrace it. Form a habit.
    5. Create a stand-up desk
      • PRO TIP: Find a hotel lobby or coffee shop to stand and work between meetings. 
    6. Waiting for a ride
      • Get some blood flowing to regain some energy 
  • Bonus Move: Stretch while you stand!
    • You’re up, so why not stretch out that tight and inflexible body?
  • Baby Step to Stand More: the way that will be the easiest for you to integrate into your day.

More about Elite Road Warrior:

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

Elite Road Warrior on YouTube

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.
  • 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”
  • 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)
  • 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)

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

061 – Six Meaningful Words to Communicate Consistently with Those Back Home

Welcome to the Elite Road Warrior Podcast Episode 061 show notes! 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.

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

What You Will Learn In This Episode:

  • Energy Habit #6: CONNECT
    • Falls under the 3rd Focus Area of the ERW: Home Life
  • You can leverage the road to improve your road life in all three focus areas: Work / Health / Home Life 
  • Every can’t has a can
  • Every morning is all yours: 
    • You can: 
      • Sleep in
      • Check text and email on the phone in bed
      • Watch CNN / Fox News
      • OD on coffee and have a sugar-filled breakfast
    • OR you can:
      • Read or Journal (energy habit 5 – develop)
      • Workout (energy habit 1 – move)
      • Have a healthy breakfast (energy habit 2 – fuel)
      • Be intentional, thoughtful, and creative with the fam (energy habit 6)
  • The Six Meaningful Words to Communicate Consistently with Those Back Home
    1. Thinking
      • The Sentence: I’m thinking of you because… 
      • The Why: Your absence is noticeable 
      • Example: I’m thinking of you because this place would be so much better if you were here
    2. Appreciate
      • The Sentence: I appreciate you for…
      • The Why: To show you value their efforts
      • Example: I appreciate you for taking care of home while I’m on the road
    3. Proud
      • The Sentence: I’m proud of you for…
      • The Why: Affirmation must be spoken
      • Example: I’m proud of you for being such an incredible mother
    4. Miss
      • The Sentence: I miss you because…
      • The Why: We need to be longed for
      • Example: I miss you because I would rather be with you than anyone else right now.
    5. Need
      • The Sentence: I need you because...
      • The Why: We depend on them for everything at home
      • Example: I need you because I act like I can do it all but I need your help when I’m gone.
    6. Love
      • The Sentence: I love you because… or I love when you…
      • The Why: We all want to know we’re loved
      • Example: I love you because you always put others before yourself  / I love when you’re so excited to see me when I come home.
  • Three Ways to Communicate These Six Words
    1. Writing
      • Text
      • Postcards
      • Connect Cards
    2. Audio
      • Pre-recorded
      • Random throughout the day
    3. Video
      • Pre-recorded
      • Early in the morning
      • Before bed
  • Pro Tip – the more you can do non-live the better – this allows them to read, listen, or watch over and over again
  • Resources: 
    • Connect Cards
    • Not Forgotten Journal
    • ERW Branded Journal

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store