ERW Podcast

The Elite Road Warrior 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.

Welcome to the Elite Road Warrior Podcast Episode 045 show notes! This week we talk about the PERFORM energy habit, and the 7 things to do on every flight.

What You Will Learn In This Episode:

2:55 – Create Your Flight Plan

3:45 – The Four Arguments Going on With Business Travelers

The company time and no matter what time you’re on a flight.
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.

4:30 – The Three Elements of the ERW Flight Plan

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

Moral of the story: Whatever you do, you do on purpose. #PERFORM #Flights #EliteRoadWarrior Share on X How we spend our time is how we spend our lives #PERFORM #Flights #EliteRoadWarrior Share on X

6:10 – PROMO Break

9:00 – Critical Question: Where Do I Want This Time to Take Me in the End?

9:45 – Here are Seven Things I Do On Every Flight

9:56 – 1) Read/Listen

Prioritize the important, not the urgent first. #PERFORM #EliteRoadWarrior Share on X

Challenge – If you’ve not read the ERW book, get it, and dedicate this boarding to 10K time to read the book.

11:54 – 2) Drink Water

Challenge – Drink about 8 ounces of water for every hour you’re in the air, twice as much on a plane when you’re flying.

14:09 – 3) Think Space

Challenge – make just 5 minutes to do nothing but think on your next flight and write it down. (Preferably in the ERW branded journal :))

17:35 – 4) Stand and Stretch

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

18:52 – 5) Work

Challenge – check out the book by Cal Newport, Deep Work.

20:15 – 6) Walk

Challenge – commit and take at least one stroll down the aisle during your next flight

21:50 – 7) Meditate

Challenge – take just one minute to try and meditate once your flight begins to ascend to become mindful of what’s next after the flight

23:39 – 3 Honorable Mentions

23:44 – 1) Watch Something

24:28 – 2) Talk to Your Neighbor

25:05 – 3) Develop

25:58 – Let’s Land This Plane

Links and Resources:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Cal Newport, Deep Work.

Beyond Travel by Marcey Rader.

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