The Elite Road Warrior Podcast

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and trying to figure out how to move more while out of my Road Life groove.

This got me thinking and concerned. Are we missing an opportunity here? As I’ve mentioned often, my mentor and friend Jonathan Milligan asks often when things change that we’ve not chosen: “what does this make possible?"

With this question, could we begin to leverage the here-and-now of home with the sole purpose of preparing us for the road?

Could we begin to leverage the here-and-now of home with the sole purpose of preparing us for the road?

MOVEMENT ONE - Stand More
Key Phrase: Think Up On Your Feet Not Down On Your Butt

Let me offer two suggestions:
Stand-up Desk 

Standing Mat 

https://www.amazon.com/gp/product/B01N0DGA00/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

MOVEMENT TWO - Walk More
Key Phrase: Think Forward Not Just Still

Take Your Calls on a Walk 

Take a Relational Walk

STAND MORE =  Think Up On Your Feet Not Down On Your Butt
WALK MORE = Think Forward Not Just Still
MOVEMENT Three - Run More
Key Phrase: Think Get Your Heart Rate Up Often

Turn a walk into a jog or a sprint
Try doing burpees
https://www.youtube.com/watch?v=9yiWAgm3DSU

https://www.youtube.com/watch?v=yy1wJxmLjBI
MOVEMENT Four - Lift More
Key Phrase: Think Strength Training 

Body Weight 

https://www.amazon.com/gp/product/B078T3PL13/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

TV Workout Programshttps://www.beachbodyondemand.com/plans/offers_bod

https://www.lesmillsondemand.com/en_us/checkout/cart/index/?c

Hiring a Virtual Coach http://bettermev2.com/

To find the list of the main points, quotes, links for the videos recommended, and time stamps, check out www.EliteRoadWarrior.com/068

You can also find the Top 10 Business Travel Hacks Guide to learn the tricks of the trade to get better not just get by at www.EliteRoadWarrior.com/068

I’d love to hear from you so connect with me on my three primary social media sources:

• LinkedIn - Bryan Paul Buckley
• Instagram - EliteRoadWarrior
• YouTube Channel - Elite Road Warrior

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and trying to figure out and make the best of a long now even longer stretch of not traveling.

Emotion One - Confusion

Emotion Two - Disappointment 

Emotion Three - Relief

Emotion Four - Frustration

Emotion Five - Exhaustion
I recently read an article on Fast Company addressing Zoom Fatigue. Who knew that would become “a thing” but it’s real. 

https://www.fastcompany.com/90490716/ill-be-right-back-how-to-protect-your-energy-during-zoom-meetings

I’ve hit a different level of exhaustion due to:

• Seemingly always on the phone
• Zoom meeting after meeting with no breaks in between - which the author of the article called “Zero Break Schedule” - at least on the road I had drive time
• One Position for One Screen - let me quote the article: "Another reason that video calls can be exceptionally tiring is that you need to physically hold yourself in one position. In an in-person meeting, you’d likely shift from side to side, tilt back in your chair, swivel from looking one way to another depending on who is speaking, and lean over to take notes. Unfortunately in a video call, you’re stuck in one place trying to stay in the center of the screen, and moving in any other direction can cause your face to become awkwardly cropped."
• Interruptions that are seemingly quick and not bothersome but I found myself constantly trying to get back my train of thought or re-engage in the meeting
• And most importantly, an exhausted wife who is doing online learning with her grade school class, learning new technology, home-schooling the kids, and feeling like she’s on house arrest

Emotion Six - Uncertainty 

How will my job, business travel, the world, look like post an unprecedented health pandemic?

Emotion Seven - Curiosity 

How can I use this time wisely knowing it will end to have something to show for it other than relief it’s over?

Emotion Eight - Motivation

To find the list of these eight emotions, quotes, links, and time stamps, check out www.EliteRoadWarrior.com/067
You can also find the Top 10 Business Travel Hacks Guide to learn the tricks of the trade to get better not just get by at www.EliteRoadWarrior.com/067

I’d love to hear from you so connect with me on my three primary social media sources:

• LinkedIn - Bryan Paul Buckley
• Instagram - EliteRoadWarrior
• YouTube Channel - Elite Road Warrior

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, determined to get a good night of sleep on the road and committed each and every business trip to becoming and remaining an ERW. 

 Give us a sense of your business travel - where / how often / how long are your average trips / how long have you been on the road?

You’re an incredibly active and intense guy, how in the world did you find meditation?

What was your first experience with meditation?

What are the benefits you’ve found with meditation?

How have you been able to integrate into business travel of all places?

What’s the biggest challenge you’ve found with meditation?
What would you recommend to a skeptic of meditation?
What would you suggest to an intrigued or even 1st time meditator on the road?

You can find this episode’s questions, time stamps, quotes, and in this episode and all things 060in the show notes at www.EliteRoadWarrior.com/064
You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at  www.EliteRoadWarrior.com/066

Three Ways to Connect with me:

LinkedIn at Bryan Paul Buckley

Instagram at EliteRoadWarrior

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and trying to be a stand up guy on the road every chance I get.

Each episode highlights one of the six energy habits and today we’re focusing on energy habit # 1: MOVE.

 Stand More 

• Walk More
• Run More (think cardio - just getting your heart rate up)
• Lift More  (think strength training with body weight, bands, and dumbbells)

CONSIDER A PERSON’S AVERAGE DAY 

Sit for breakfast 
Sit commuting to work (national average, one-way daily commute is 25.5 minutes) 
Sit a majority of the workday at their desk or in a meeting (minus a bathroom break) 
Sit commuting back from work 
Sit at dinner
Sit watching TV in the evening

When YOU’RE ON THE ROAD, YOUR STORY MAY LOOK LIKE THIS:

Sit for the drive to the airport 
Sit at the gate waiting for a flight 
Sit on the plane the entire flight 
Sit in a rental car or rideshare to your first meeting 
Sit at lunch 
Sit for your afternoon meetings 
Sit at dinner with your laptop open, alone or eating with clients 
Sit on the couch or bed in your hotel room or nearby bar until bed

Do you see a possibly theme on the road?

SIX WAYS TO TAKE A STAND AGAINST SITTING DURING TRAVEL 

1. STAND AT THE AIRPORT GATE 

STAND DURING THE FLIGHT 

Now I can hear the pushback: 

The seatbelt light is almost always on. 
What if we hit turbulence while I’m standing?
 I don’t want to bother those around me.

Here are my responses:

The seatbelt light is on often but more at selected times - pay attention and you’ll be surprised. 
You’ll know about the turbulence long before it forces you into the arms of another woman or man (unless that’s your master evil plan? Hmmm)
And do you really care THAT much what someone thinks whom you will never see again? Seriously.

3 STOP AT A REST AREA OR GAS STATION TO STAND 

4. STAND DURING MEETINGS 

5 CREATE A STAND-UP DESK 

Bonus Move - STRETCH WHILE YOU STAND
Back
Neck
Quads
Calves

You can also find the Top 10 Business Travel Hacks Guide, you can find it at the show notes absolutely free. Learn the tricks of the trade to get better not just get by at www.EliteRoadWarrior.com/065

I’d love to hear from you so connect with me on my three primary social media sources:

• LinkedIn - Bryan Paul Buckley
• Instagram - EliteRoadWarrior
• YouTube Channel - Elite Road Warrior

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, determined to get a good night of sleep on the road and committed each and every business trip to becoming and remaining an ERW. 

Wayne Lee is a Peak Performance Expert, Hall of Fame Speaker, and Award-Winning Entertainer who values the magic and unlimited potential that we all have within us.
I’ll be asking Wayne the following questions in this interview:

What does standing / walking / exercise look like for an average day on the road
What do you find yourself eating and drinking as a speaker on the road?
How much sleep do you get on the road and what is the quality of your rest?
How do you keep your energy up so you can perform at the highest level?
What do you want to improve in your Road Life right now?

Move Question
Q: What does standing / walking / exercise look like for an average day on the road
Fuel Question
Q: What do you find yourself eating and drinking as a speaker on the road?
Rest Question
Q: How much sleep do you get on the road and what is the quality of your rest?
Perform Question
Q: How do you keep your energy up so you can perform at the highest level?
Connect Question
Q: How do you stay connect with those you love back home while you were on the road?

You can find this episode’s questions, time stamps, quotes, and in this episode and all things 060in the show notes at www.EliteRoadWarrior.com/064

You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at  www.EliteRoadWarrior.com/064

Three Ways to Connect with me:

LinkedIn at Bryan Paul Buckley

Instagram at EliteRoadWarrior

Brand New - YouTube Channel at Elite Road Warrior with over 25 videos recently uploaded

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and learning to be productive when I’m in my home office which can be a bigger challenge than one would think!

Each episode highlights one of the six energy habits and today we’re focusing on energy habit # 4: PERFORM.

https://www.youtube.com/watch?v=iy4huhuKRc4

Tip One - Get Up on Time and Maximize a Strong Early Morning Rhythm 

Tip Two - Create a Designated Work Space

Tip Three - Develop a Workday Startup Ritual

Fill my Elite Road Warrior water bottle 
Turn on instrumental music
Light a candle
Open up my planner to review my schedule for the day

Tip Four - Create a Key

Tip Five - Hide the Distractions

Tip Six - Establish a Communication System

Tip Seven - Work in Time Blocks

Focus Time Blocks - 90-120 minutes blocks of time when we’re especially creative, inspired, and able to do high-level work that requires your focus (this would be your key3). Focus blocks fuel your best work. 

Social Time Blocks - 90-120 minute blocks of time when we’re primed and energetically in the right space to meet other people. This is interacting with people in real time. This is your video and audio time when you’re home and have meetings, set calls, etc.  

Administrative Time Blocks - 30-60 minutes low-energy blocks of time when we’re not in the zone to do the work that requires “heavy lifting” but there are still types of work we can do effectively. Think: email, phone calls, CRM work, digital, paper filing, low-level filing, organizing, etc.

Recovery Time Blocks - variable length blocks of time that we use for activities that recharge us such as a lunch break without a screen, going for a 15-minute mid morning or mid afternoon walk to “move the body and rest the mind"

Tip Eight - Develop a Workday Shutdown Ritual

Holy Value, Batman. There was a ton of content in this episode and so I encourage you to check out the show notes to get the quotes, time stamps, links, etc in this episode at EliteRoadWarrior.com/063

I’d love to hear from you so connect with me on my three primary social media sources:

• LinkedIn - Bryan Paul Buckley
• Instagram - EliteRoadWarrior
• YouTube Channel - Elite Road Warrior

Episode 062 of the ERW
Welcome to the ERW podcast. I’m your host, BpB, fellow road warrior, husband of one and father of five, and always looking for creative ways to keep the ERW podcast fresh.

The even-numbered episodes are interviews and I thought I would do something different and take a question from a handful of different interviews in previous episodes all focused on a specific energy habit.

Work focuses on the energy habits: PERFORM / DEVELOP

Health focuses on the energy habits the three physical energy habits: MOVE / FUEL / REST

Home Life focuses on the energy habit CONNECT 

Jeff McMahon
6:54 -  12:19
33:55 - 36:07
Treva Thompson
16:31 - 18:58
30:29 - 32:43
Jon Vroman
7:45 - 10:59
18:47 - 20:30
36:39 - 40:19
Sara Quiriconi
15:41 - 17:34
21:30 - 24:09
27:19 - 28:02

David Vasquez
9:18 - 11:13
15:28 - 17:26
31:51- 35:25

Dr. Keith
5:10 - 8:11
8:25 - 9:12
13:03 - 13:49
15:52 - 18:18

As always, you can find the links to the referenced resources, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/062
If you’ve not downloaded the Top 10 Business Travel Hacks Guide,  You can also find it at ERW.com/062 for absolutely free!

And could can find me in two social media outlets:LinkedIn, Instagram

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and trying to be husband and dad my family needs and deserves even when I’m on the road.

Each episode highlights one of the six energy habits and today we’re focusing on energy habit #6: CONNECT.

Here’s where I went off road with my thinking - I viewed the road and the limitations:

• I can’t eat healthy on the road
• I can’t get in a good workout on the road
• I can’t do more than just text / call / video chat if that at all while on the road

As well as ALL six energy habits:

Move
Fuel
Rest
Perform
Develop
Connect

The key is two things:

Finding them and then
Leveraging them

Sleep in (especially if I drank too much the night before but of course, never intentionally)

• Checked text and email on my phone in bed
• Watched CNN / Fox News
• OD on coffee and have a sugar-filled breakfast

Here they are and in no particular order:

Word One - Thinking

The Sentence - I’m Thinking of You because... 

The Why - Your absence is noticeable 

Word Two - Appreciate

The Sentence - I Appreciate You for…

The Why - to show you value their efforts

But I needed to let especially my wife know how much I appreciated her:

• Taking care of the kids while I’m gone
• Taking care of the house while I’m gone
• Handling difficult situations while I was gone

Word Three - Proud 

The Sentence - I’m Proud of You for...

The Why - Affirmation must be spoken

Word Four - Miss

The Sentence - I Miss You because...

The Why - We need to be longed for

Word Five - Need

The Sentence - I Need You because...

The Why - We depend on them for everything at home

Let’s not be confused with you being needy. It reminds me of Bob Wiley from the movie with Bill Murray called What About Bob: https://www.youtube.com/watch?v=IrCEhRNgGHY (cut at 12: sec)

Word Six - Love

The Sentence - I Love You because… or I love when you...

The Why - We all want to know we’re loved

Three Ways to Communicate These Six Words

Words are a challenge especially for me. So here are # ways to communicate these words:

Writing
Text - 
Postcards - 
Connect Cards - 

Audio
Pre-recorded
Random through the day

Video
Pre-recorded
Early in the morning
Before bed especially if I couldn’t do FaceTime in the evening 

Resources:

Connect Cards - 

Not Forgotten Journal - 

ERW Branded Journal - Think Space to process your thoughts to be intentional, thoughtful, and creative

There is a ton of useful information in this episode so for all things in this episode, check out the show notes at www.EliteRoadWarrior.com/061

You can also find the Top 10 Business Travel Hacks Guide, you can find it at the show notes absolutely free. Learn the tricks of the trade to get better not just get by at www.EliteRoadWarrior.com/061

I’d love to hear from you so connect with me on my two primary social media sources

• LinkedIn - Bryan Paul Buckley
• Instagram - EliteRoadWarrior

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, determined to get a good night of sleep on the road and committed each and every business trip to becoming and remaining an ERW. 

This episode focuses on the energy habit REST and will focus on 

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. 

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...

Choosing Bad Hotel Rooms 

Location 
Mattress 
Pillows
Noise
Light

Blue Light
TV
Computer
Phone 
Tablet

Eating too Late or a Late Night Snack

• Digestion issues
• 
  

Alcohol too Late

Misconception - it helps me sleep better
Effects of alcohol on quality of sleep

Bad Mindset 

I don’t sleep well in a hotel

I don’t need that much sleep

Key Road Sleep Concept:

Improve THAN Increase - focus on improving the quality of sleep you did get currently THAN change the focus to increasing the improved quality of sleep

Terry, how can people find and follow you?

Tell me about your books:

• Sleeping Your Way to the Top
• Snoozy and the Great Big Bedtime Battle

You can find this episode’s questions, time stamps, quotes, and in this episode and all things 060in the show notes at www.EliteRoadWarrior.com/060
You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at  www.EliteRoadWarrior.com/060

Two Ways to Connect with me:

LinkedIn at Bryan Paul Buckley

Instagram at EliteRoadWarrior

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and doing my part trying to keep from getting sick on the road and bringing any unwanted germs home with me as a parting gift from the trip.

I’ve become a big fan of the travel tip site called: Smarter Travel found at https://www.smartertravel.com/

Here are 12 High Germ Zones to Avoid on Business Travel…

Now, the overall locations shouldn’t surprise you considering where we spend a majority of our time on the road, but where specifically the germ zone is located should be highly noted.

Let’s start at the airport for the 1st two high germ zones…

Security Checkpoints
Water Fountains

A number of studies have shown that public fountains are founts for germs—one study by the National Sanitation Foundation (NSF International) found that the dirtiest spots in public schools are the water fountains. 

Now let’s board the plane and find out where are high germ zones are located...

Airplane Seat Pockets

Airplane Tray Tables

Poor tray tables—besides working and eating, how many times have you seen someone sick, put their head down, hack themselves silly, sleep, and wake up when the flight is done only to put up their tray table for the next victim.

With quick flight turnovers, these tray tables aren’t getting sanitized between every trip, either. So think about that before you eat off of one on your next flight. Bring sanitizing wipes and give your tray table a good wipe-down before using it.

Advice - wipe the tray tables down like your life depended on it!

Use Your Wipes (Correctly)

https://www.amazon.com/Wet-Ones-Antibacterial-Singles-24-Count/dp/B00QPHL1VO/ref=sr_1_25?keywords=wet+ones&qid=1582298413&s=beauty&sr=1-25

Airplane Bathrooms

Hand Sanitizer vs. Hand Washing on a Plane

Janilyn Hutchings, a Certified Professional in Food Safety and food safety specialist of StateFoodsSafety.com, weighs in: “In general, washing your hands in non-potable water isn’t very effective in cleaning your hands. 

1. Hotel Light Switches
2. Hotel Remotes
3. Hotel Bedspreads
4. Hotel Pools
5. Handrails
6. Buffets

The Save: Wash your hands. The CDC calls hand washing a do-it-yourself vaccine and says that you should lather and scrub for 20 seconds (the length of two rounds of the “Happy Birthday” song) before rinsing.
Bonus Germ Danger Zone: Elevator Buttons

Smarter Travel gave three Tips to Avoid Getting Sick After Flying

1. Stay hydrated.
2. Keep your hands clean.
3. Take your vitamins. 

There is a ton of useful information in this episode so for all things in this episode, check out the show notes at www.EliteRoadWarrior.com//059

I’d love to hear from you so connect with me on my two primary social media sources:

• LinkedIn - Bryan Paul Buckley
• Instagram - EliteRoadWarrior