Habits are hard to break. Whether they are good or bad, we are all creatures of habit.  On the road habits are especially hard to break, let alone start. But as business travelers, a simple habit can go a long way to better our health. 

This week we discuss the change all business travelers should implement on day one of each trip: Anchor Days. Simple decisions can set the tone for the entirety of the trip, so making the best ones can change an exhausted or "existing" road warrior to an ELITE road warrior. 

In this episode we discuss 3 key aspects of anchor days:

1. Set Date
2. Catalyst Behavior
3. Specific Triggers

The approach to anchor days  is what differentiates between Elite Road Warriors and the rest of the group.

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

In today's world we tend to praise those who "don't need sleep". Those professionals who seem to go for days with just a nap here and there. Work is important right, who needs sleep? (Cue "I'll sleep when I'm dead" from last week). 

This week we talk with Terry Cralle, MS, RN, who is a certified clinical sleep educator based in Washington D.C about the importance of sleep in business travel. 

In this episode we discuss: 

• What is sleep debt and sleep banking
• The #1 performance enhancer on the road most of us are not currently using
• How to improve sleep before you increase sleep. 
• Getting better sleep in hotel rooms

We tend to see sleep as an obstacle rather than an ally of productivity. Terry Cralle breaks down that as well as several other misconceptions about sleep. 

Links and resources for today's episode:

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

How often do you or someone you know use the following statements: 

• Rest is a waste of time
• I don't really need as much rest as everyone else
• I'll sleep when I'm dead! (Bon Jovi backtrack optional)

These are the symptoms of those of us who are "allergic" to rest. 

That brings us to the Secret Shame of High Performing Road Warriors: Rest!

According to a recent Gallup poll, 40 percent of all American adults are sleep-deprived, clocking significantly less than the recommended minimum seven hours of sleep per night. 

High-Performing road warriors can produce, there is no doubt about it. The amount of productivity and results that come out of a high performer is impressive. Crank it out and getter done. But what happens when it's all work and no rest? 

In this episode we go through the excuses high-performing road warriors use to get out of the "chore" of resting. There are four. 

1. We minimize rest 
2. We avoid rest at all costs
3. We justify rest as optional
4. We fear rest

We'll analyze why so many road warriors fear rest and what the dangers of ignoring our body's natural need for rest truly mean for us. We'll also go through the three major aspects of rest: 

1. Sleep
2. Breaks
3. Downtime

Seeing rest as a partner of work and not the enemy, we can take business travel to the next level of effectiveness.

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

Many business travelers have a difficult time staying healthy on the road. A big part of that comes down to what we eat. Choosing what to eat when at a restaurant with clients and colleagues, snacking before/during/after a long flight, or those late night snacks while prepping for the big presentation the next day.

So how do business travelers start to work their way to healthy eating while on the road?

This week on the podcast is a conversation with Treva Thompson of Living Tree Health and Wellness. She brings her healthy eating tips from her work as a Functional Diagnostic Nutrition Specialist and her "Eat Clean and Green" mantra.

To find out more about Treva and her healthy eating tips, visit her website: http://livingtree.co/

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 on the podcast, we use some for letter words.

One is FOMO (Fear of Missing Out). Typically, this describes the decision making process of the business traveler. It becomes especially true when it comes time to eat out while on business travel. There are typically four assumptions that go with FOMO during business travel:

1. "It won't be around later"
2. "I cannot handle the pressure of temptation"
3. "I feel like I need it" 
4. "I will regret it later if I don't do it now" 

Soon that once becomes twice, thrice, and before you know it, it's every time.

What if we swapped "FOMO" for another four letter word? MTHC or "Make the Healthiest Choice" swaps the four above assumptions for one simple ask:

"What's the healthiest choice?"

Creating a habit around the healthiest choice may not be the easiest to start. We talk about four ways to maximize the use of MTHC:

1. Planning ahead
2. Let someone know (Ask for help!)
3. Being ready for the lesser of two evils
4. Be willing to sacrifice now for a better later

Only you can control your nutrition, so dedicate yourself to MTHC until it becomes a habit.

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

Staying fit is hard. It’s even more difficult to stay fit as we age. What’s more, when you’re over 40, how do you begin to begin a healthy lifestyle?

Business travelers often find themselves facing these challenges while on the road. The inconsistency of the road life discourages any attempt to nail down a good fitness routine. 

But that changes today!

Even numbered episodes are interview episodes. This week we hear from Allan Misner. Allan is a national academy of sports medicine certified personal trainer, aging specialist, member of the 40+ fitness community and host of the 40+ Fitness Podcast. 

We’ll talk with Allen about his life as a business traveler and his struggle through staying healthy on the road. He also gives advice on how to stay healthy on the road and as we age. 

Find more about Allan at this website (www.40plusfitnesspodcast.com) and find the “40+ Fitness Podcast” on  Apple Podcasts or wherever you get your podcasts. 

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, by default, naturally does the moving for you. You’re moving in a plane. You’re moving in a car. 

But then it conveniently puts you in a conference room chair, restaurant or bar seat, ending with a comfortable hotel bed screaming your name!

But this is exactly what has put most business travelers in the situation they are in by not being anywhere close to being in shape due to the lack of movement within their average day on the road. 

I’m here to challenge the average in order to move us to elite on the road and the first energy habit has to do with how you view movement on the road. 

Premise: We MUST leverage the power found in the four energy movements

 Here’s Simply Why: Most business travelers simply move as little as possible 

I have a formula you must implement on the road. This one formula helped move me from 40 pounds overweight and a docile road creature to getting my girlish figure back and full of energy and it’s called Increase M4X.

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

Welcome to the 1st "Officially Official" episode with actual content in the Elite Road Warrior Podcast.

In this episode, we'll unpack the definition of an Elite Road Warrior along with the five specific reasons why most are not elite road warriors just yet.

But there's hope.

We'll discuss how you can become an elite road warrior. It's attainable and you can do it!

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

​Welcome to the Elite Road Warrior Podcast. 

If you travel for business, you live in a whole other world most simply don’t understand. They think it’s an easy and a glamorous life.   

But the road can be hard. It can be difficult to be both productive and effective. It’s a challenge to stay healthy and it’s a battle to stay connected with those you love back home. 

Too many business travelers are on auto-pilot and just plain burned out. But it doesn’t have to be this way. 

You want to be at your best no matter where you are but especially on the road but rarely are we taught how to master the business travel life. 

Until now. 

The Elite Road Warrior Podcast is for the business traveler who wants to leverage the road to transform their work, health, and home life while on the road. 

In this episode, you’ll learn: 

1:42 - Who I Am and why you should consider listening to me in future episodes 

3:31 - Ideal Listener   

4:31 - Topics   

5:12  - Rhythm  

5:49 - Length   

5:52 - Tone  

7:47 - Future Episodes  

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

Welcome to the 1st official interview on the Elite Road Warrior Podcast.

The odd-numbered episodes are content-driven while the even-numbered episodes are interviews.

Since I wanted you to get to know my backstory, I had Jerome Wade interview me in this episode.

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