Our good friend Terry Cralle has returned for another dive into Energy Habit #3: REST and the importance of sleep on the road.

Terry Cralle, MS, RN, is a certified clinical sleep educator based in Washington, DC. She is the coauthor of Snoozby and the Great Big Bedtime Battle (Rowe Publishing, 2015), the first nonfiction book directly messaging the benefits of sufficient sleep to young children and Sleeping Your Way to the Top (Sterling Publishing, 2016), the ultimate guide to success through sufficient sleep. 

Her bio goes on and on. 

In this episode Terry and I will break down the Five Behaviors That Effect a Bad Night of Business Travel Sleep and the Sleep Road Key Concept: Improve then Increase.

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

The road is a great place to make new friends, especially if these friends are microscopic. These friends sometimes even end up stowing away in our bodies and can make the road miserable. 

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. 

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

What questions do you have regarding becoming ELITE on the road? 

This week on the podcast, answers to eight questions from real road warriors about the Six Energy Habits of the Elite Road Warrior. 

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

When I first started as a business traveler a long, long time ago, I took my Type A, driven personality to a whole new level. I dove into this new opportunity that now included traveling the country and eventually certain parts of the world.

And I loved it.

I already went 100 miles an hour at home and now I was given the freedom to do the very same things on my own on the road. Until age 45, my body shut down and shut down hard. A complete and utter engine blowout.

This week on the podcast is an honest discussion about the biggest misconception in the business travel life. 

• If you lose your health, how much harder is work or how much does work matter?
• If you struggle or lose your family, how much is work affected?

Honest answers to these questions this week on the podcast, and as usual, so much more!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended 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. 

This episode focuses on the energy habit MOVE and will focus on the Increase M4X Formula last two which are:

Run More - think cardio and getting your heart rate up

Lift More - think strength training and getting your body stronger

In this episode, Jeff answers the following questions:

• What if I have limited time to workout in a hotel fitness center, can I still get in a good workout? And if yes, how?
• How do I leverage the resources that almost every fitness center has / may have items and surprising items to get a good workout?
• What if I’m out of shape and this episode has inspired to leverage the hotel fitness room, what do you advise?
• What if the fitness center is busy and someone is using the equipment I want to use?

...as well as SO MUCH MORE, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

Connecting in with family while on the road is difficult for road warriors. Personally, I was what I called a Check-In Guy, I "checked in” when it was convenient for me only.

I had a gift of calling at all the wrong times:

• Dinner time
• bed time
• kids at practice

This week on the podcast we discover how one creative idea, The FLAT KIDDOS, changed the way I related to my family on the road. 

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

It's amazing how what and how much we consume on a given day especially through snacks. In 2014 Huffington post said that Americans are spending much more on snacks like protein bars, chips and beef jerky, while overall grocery spending has remained almost flat. 

This week on the podcast is a discussion with longtime friend Treva Thompson about how to snack and what to snack on. 

Join us this week to discover the 7 reasons why we snack on business travel: 

1. I'm bored
2. Convenience
3. Not Eating Healthy
4. Not Enough Protein 
5. Procrastination 
6. Stress
7. I'm Actually Hungry!

...all this and more this week on the podcast! 

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

As road warriors, we often find ourselves traveling, working, eating, and sleeping when its convenient (i.e. rarely). But sleep is important to be at our best, to be elite on the road. It is also not required for us to go from "barely sleeping" to sleeping a full night if our schedule doesn't allow. 

This week on the podcast we go over the four high end sleep aids for business travel: 

1. Blue Blocker Glasses
2. Dēp Sleepwear Hoodie
3. 10% Happier Meditation App
4. Bose Sleepbuds

These four as well as simple strategies to get a better night sleep while on the road. 

All this and more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

For many road warriors, its appears one can have a successful career or a happy family, but never both.

This week on the podcast Jon Vroman talks about his book The Front Row Factor and how to be "family men with businesses, not businessmen with families".

Listen to hear Jon give examples from his own story of how he keeps himself healthy and how he stays connected with his family while on the road.

All this and more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes

We're officially in season 2 of the Elite Road Warrior podcast! After 50 successful episodes with content designed to help you be the best you can at home and on the road, this year kicks off by jumping right into new content.

This week we tackle the six habits to leverage a New Year as a Road Warrior. So often as business travelers (aka road warriors) we see the road as a obstacle to get through each time we are away. "We'll figure it out at home" we say, or "maybe next time I'll consider being healthier, etc". 

This is a new year, so let's view the road differently. Instead of focusing on what we can't do, let's see what the road can enable us to do and leverage it for our success.

All this and so much more, this week on the podcast!

If you’re new to the show, every episode has a physical or mental energy habit focus that we'll highlight and many will have a corresponding article (see show notes and the ERW website).

Extended Show Notes