SCHEDULE A CALL

podcast

054 – Why We Crave Snacks on Business Travel and What to Change with Treva Thompson

Welcome to the Elite Road Warrior Podcast Episode 054 show notes! This week on the podcast is a discussion with longtime friend Treva Thompson about how to snack and what to snack on while on the road.

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

What You Will Learn In This Episode:

  • The SEVEN Reasons We Snack on the Road
    1. We’re Bored
    2. It’s Convenient
    3. We’re Not Eating Healthy
    4. We’re Not Getting Enough Protein
    5. Procrastination
    6. Stress
    7. We’re Actually Hungry
  • How to make healthy snack choices on the road
  • Whole Foods – anything that grows on a plant, eats a plant, but not manufactured in a plant (Megan Blacksmith – Zesty Ginger)
  • 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.
  • What Now?
    1. Determine WHEN you snack  and especially when you struggle.
    2. Decide on healthy versions that will give you energy.

More about this Episode:

Treva Thompson’s Living Tree

More about Elite Road Warrior:

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

051 – Six Habits to Leverage a New Year as a Road Warrior Show Notes

 

Welcome to the Elite Road Warrior Podcast Episode 051 show notes! This New Year’s episode covers the six habits to leverage on the road with the opportunities a new year brings.

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

What You Will Learn In This Episode:

  • WE’RE OFFICIALLY IN SEASON 2 OF THE ERW PODCAST!
  • How to use the New Year as a CATALYST
  • Two Primary Words: ROAD HABITS
  • The SIX HABITS to Leverage a New Year:
    1. MOVE
      • Key Concept: MOVEMENT creates ENERGY
      • Challenge: Choose 1/4 increase M4X this next month to focus on and master.
      • Resources: Podcast Episodes 018 and 028
    2. FUEL
      • Key Concept: FOOD is FUEL and FUEL is ENERGY
      • Challenge: Choose 1/3 in MTHC Formula to focus on in the New Year.
      • Resources: Podcast Episodes 043 and 037
    3. REST
      • Key Concept: REST creates ENERGY
      • Challenge: Choose 1/3 in Strategic Resting Formula to focus on in the New Year.
      • Resources: Podcast Episodes 035 and 039
    4. PERFORM
      • Key Concept: High Performance REQUIRES INTENTIONALITY
      • Challenge: Choose 1/3 in the Intentional Performance Formula.
      • Resources: Podcast Episodes 022 and 009
    5. DEVELOP
      • Key Concept: LEARNING is SELFISH and something ONLY YOU can do
      • Challenge: Choose 1/3 in the Invest in you Formula.
      • Resources: Podcast Episodes 041 and 040
    6. CONNECT
      • Key Concept: Become a CONNECT-IN GUY OR GIRL while on the road.
      • Challenge: Choose 1/3 in Protect/Connect Formula
      • Resources: Podcast Episodes 029 and 013

Links and Resources: 

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

046 – Thriving on the Road with David Vasquez

Welcome to the Elite Road Warrior Podcast Episode 046 show notes! This week hear from David Vasquez about thriving on the road.

What You Will Learn In This Episode:

1:40 – David Vasquez Introduction

6:50 – 1) How often do you travel and what does that look like for you?

9:20 – 2) What does your morning routine look like on the road?

046 – Thriving on the Road with David Vasquez Share on X

12:55 – 3) How important is exercise on the road for you and what do you do?

Wake up, gear up, and GO! #EliteRoadWarrior #Exercise #MOVE Share on X

22:40 – 4) How challenging is eating healthy on the road and how do you handle it?

25:00 – 5) How do you handle interruptions on the road?

32:11 – 6) How do you connect with your family when away from home?

41:00 – 7) What is an area of struggle that needs to grow for you on the road?

43:40 – 8) Any closing thoughts?

 

Links and Resources: 

Top Ten Business Travel Hacks Guide

Road Warrior Assessment

Elite Road Warrior Book

 

To reach David Vasquez:
david.vasquez@verizon.com or www.linkedin.com/in/innovatewithdavid

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

 

039 – Six Ways to Take an Energy-Giving Break on the Road

 

Welcome to the Elite Road Warrior Podcast Episode 039 show notes! This week we tackle the six ways to take an energy-giving break while on the road.

What You Will Learn In This Episode:

1:30 – Terra’s story

2:19 – Is there a reason to take a break?

You never “have time.” You always “make time” for things that are important. Believe it or not, breaks are important and they matter. #EliteRoadWarrior #Breaks Share on X

3:20 – Four Natural Pushbacks to Taking a Break

  1. I don’t have time to take a break!
  2. I feel fine! Why stop?
  3. I forget to even take a break.
  4. My travel schedule does not allow me to take a break.

4:50 – What even is a break?

The benefits of taking a break is obvious, but we're simply not doing them. #EliteRoadWarrior #Breaks Share on X

6:38  – Vital Benefits of a Break

  1. Your Mind Gets to Rest
  2. Your Body Gets to Move
  3. You Come Back More Focused

10:20 – BREAK

12:35 – Six Ways to Take an Energy-Giving Break on the Road

  1. Stretch break
  2. Water break
  3. Bathroom break
  4. Snack break
  5. Breathe break
  6. Walk break

13:40 – Three Lengths of Breaks on the Road

1. Micro

A 30-second micro break can increase your productivity up to 13% and a 15-second break from staring at your computer screen every ten minutes can reduce your fatigue by 50%. #EliteRoadWarrior #Breaks Share on X

2. Mini

3. Max

20:00 – Let’s Land This Plane

Links and Resources: 

Road Warrior Assessment

Elite Road Warrior Book

REST book