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060 – Five Behaviors That Affect a Bad Night of Business Travel Sleep

Welcome to the Elite Road Warrior Podcast Episode 060 show notes! This week on the podcast Terry and I break down the Five Behaviors That Effect a Bad Night of Business Travel Sleep and the Sleep Road Key Concept: Improve then increase!

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

What You Will Learn In This Episode:

  • Energy Habit #3: REST
  • The 5 Behaviors That Affect a Bad Night of Business Travel Sleep
    1. Choosing Bad Hotel Rooms
      • Consider: location, mattress, pillows, noise, light
    2. Blue Light
      • TV, computer, phone, tablet
    3. Eating Too Late or a Late Night Sleep
      • Hallmarks of sleep deprivation: huge appetite and cravings
    4. Alcohol Too Late
      • Misconception – it helps me sleep better
      • It’s all about the timing
    5. Bad Mindset
      • When you’re sleep deprived you may not be aware of your decreased performance
  • Key Road Sleep Concept: Improve then Increase

More about this Episode: 

More about Terry Cralle

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

058 – Live Questions from Eight Different Business Travelers

Welcome to the Elite Road Warrior Podcast Episode 058 show notes! This week on the podcast, answers to eight questions from real road warriors about the Six Energy Habits of the Elite Road Warrior.

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

What You Will Learn In This Episode:

  • Question #1: What is your key to eating healthier on the road?
    • Food as Fuel and Fuel as Energy
    • MTHC – Make the Healthiest Choice
    • Eat CLEAN and GREEN
    • For more info, check out: Episode 043 andEpisode 054
  • Question #2: How do you workout when traveling?
    • Movement Creates Energy
    • Consistency Over Length –  It’s more important THAT I workout instead of HOW LONG I workout.
    • Often, I can get a good and sometimes even better workout due to two variables:
      1. The Time Crunch
      2. A Specific Plan
    • Increase M4X Formula
      • Stand More – think up on your feet not down on your butt
      • Walk More – think forward not still
      • Run More – think getting your heart rate up
      • Lift More – think strength training
    • Locations and Ways to workout while on the road:
      • Hotel Fitness Center
      • Hotel Room
      • Outside
    • For more info, check out: Episode 056 andEpisode 018
  • Question #3: How do you survive a trade show or conference day?
    • Keys for Trade Shows and Conferences:
      1. Sleep is absolutely critical
      2. Workout in the morning even if you’re going to be on your feet all day
      3. At all costs have a HEALTHY and SUBSTANTIAL breakfast
      4. Have your own water bottle (ERW style)
      5. Bring a snack
      6. Do intel for lunch
      7. Take an Energy-Refueling Break 
    • For more info, check out: Episode 020
  • Question #4: How can I get better sleep in a hotel room?
    • “I’m Bryan Paul Buckley and I’m a wake-a-holic.”
      • I’ve seen the consequences on the other side and don’t want to be THAT GUY anymore.
    • Think improve than increase
    • Have a bedtime ritual
    • Gauge your energy levels
    • For more info, check out: Episode 008 andEpisode 053
  • Question #5: How do you get anything done while traveling?
    • When I got really honest with myself, I realized I was always working because I was literally and figuratively all over the place.
    • I went from doing Marginal Work to Road Margin
      • Road Margin – working in the seams on the road
    • Here’s how I get things done in the margins:
      • Block and Tackle
      • Choose Email
      • Choose Calls
      • Lay off social media during the day
    • For more info, check out: Episode 022
  • Question #6: How do you find any time to read on a business trip?
    • Energy Habit 5: Develop – growing professionally and personally.
    • Develop windows to read
      • Let me give you some examples:
        • Drive/Ride to the airport
        • Walk to the gate
        • 1st Hour of morning in the hotel
    • For more info, check out: Episode 011
  • Question #7: What’s your secret to staying connected with your family back home?
    • Energy Habit 6: Connect
    • I had to change my mindset to how I could leverage the road to connect with my wife and kids in very intentional, thoughtful, and creative ways.
    • I leverage five means to connect in meaningful ways:
    • For more info, check out: Episode 056 andEpisode 038
  • Question #8: If you were a new business traveler, what would you focus on?
    • The road is all about your habits – Your Road Rhythm
    • If I could do it all over again:
      1. Leverage all three focus areas – Work / Health / Home Life
      2. Master the six energy habits
    • For more info, check out: Episode 051 andEpisode 057

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

056 – How to Maximize Your Hotel Fitness Center in 15 Minutes or Less with Jeff McMahon

Welcome to the Elite Road Warrior Podcast Episode 056 show notes! This week is an interview with Jeff McMahon, founder of Total Body Construction, about maximizing your time at a hotel fitness center, regardless of what it hands you.

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

  • the MOVE energy habit and the INCREASE M4X Formula
    • Run More – think cardio and getting your heart rate up
    • Lift More – think strength training and getting your body stronger
  • How to get a good workout with limited time in a fitness center
  • How to leverage resources that are in almost every fitness center
  • How to begin getting in shape even if we are very out of shape
  • What to do if the fitness center is busy
  • Three Categories of Run More/Lift More
  • Category #1: 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
  • Category #2: May-Have-Items Many Fitness Centers Have Available
    • Stationary Bike – lower body / heart / caution – balls of feet tension
    • Cable Machine (triceps / chest / back with pull-ups, planks standing up, etc) – total body workout
    • Stability Ball – use for bench for more balance / find one for your height (up to your knee) / crunch support
    • Medicine Ball – meant for plyometric (explosion) / rotation (Russian twists) / use for push-ups / lunges and twists (see photos)
  • Category #3: Surprising Items You’ll Find in a Fitness Center
    • Kettle Bells – origin Olympic – kettle bell swing x time to use your entire body / caution – bumping your body / grab middle of handle / shoulder press / lunges / pushups
    • Ropes – (aka: battle ropes) – time and higher reps (UFC / Boxers) bend in a squat doing waves for core / arms / legs (3-5 min then rest 20-30 sec) – burst activity
    • Row Machine – cardio light on your joints (swimming / martial arts then rowing for cardio light on your body) caution – lower back pain with bad form
    • Bosu Balls – jump / stand / push-ups / squats / kickbacks – slower for range of motion
Check out these HOTEL FITNESS CENTER photos:

More About This Episode:

Complimentary ERW Episode 018

Jeff McMahon’s Better Me V2 

Jeff McMahon’s Total Body Construction 

 

Elite Road WarriorFitness Center Videos:

Average Fitness Center Video

Surprising Fitness Center Video

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

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