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 in the middle of a heavy, trade show / conference season Q1 of this year.
What is your key to eating healthier on the road?
Energy Habit Two is FUEL. It’s learning to view Food as Fuel and Fuel as Energy.
Did you catch that? Food is Fuel and Fuel is Energy.

Not the quickest choice

Not the easiest choice

Not the largest choice

Not the tastiest choice

The healthiest choice.

Bring food on your first day for your first meal and snack.
Buy food for example your greens and mixed nuts.
Make food when you can with hotels with a kitchen.
Do intel on the restaurant you may be eating at to pre-decide your selection.
Avoid putting yourself in a situation where you have to rely on your willpower or supply-and-demand..

How do you workout when traveling?

Often, I can get a good workout and sometimes even a better workout due to two variables:

1. The Time Crunch
2. A Specific Plan

I also apply the “Increase M4X Formula” on the road:

1. Stand More - think up on your feet not down on your butt
2. Walk More - think forward not still
3. Run More - think getting your heart rate up
4. Lift More - think strength training

Here are some keys:

1. Sleep is absolutely critical and it’s usually the 1st to go especially on the 1st night - but this is the key night
2. Still workout in the morning even if you’re going to be on your feet all day and you’re still tired
3. At all costs have a HEALTHY and SUBSTANTIAL breakfast
4. Have your own water bottle (ERW style) and drink even more water than usual 
5. Bring a snack - I pack greens and mixed nuts
6. Do intel for lunch - if you’re stuck at the booth, know what food options are around you / negotiate for a longer lunch break to go find something healthy (but know where THAT PLACE is ahead of time so you’re not wasting time)
7. Take an Energy-Refueling Break - Move the Body and Rest the Mind but also the Voice - for me that usually means outside, quiet, and away from signs of life

• Drop the lights
• Drop the temp
• Change clothes
• Check with the Fam (or at least my wife depending on the time of night)
• Shut down all screens and read
• Meditate
• Pray for my family

  https://www.youtube.com/watch?v=nQka4wv6BLw

It’s the pockets of time the road almost always gives to you:

• The delayed flight
• Flight time
• In-between meetings
• Canceled meetings

Here’s how I Get Things Done in the Margins:

• Block and Tackle - in the book we talk about this concept, it’s a block of time that focuses on only one task you’re going to tackle
• Choose Email - review your inbox but don’t go after the 1st email you see / choose your Most Important Three emails to return and nail those emails
• Choose Calls - same concept review VM / calls you need to make / choose your Most Important Three Calls to return and nail those calls
• Lay off Social Media during the day - it will suck you in and spit you out

Energy Habit 5 is Develop - growing professionally and personally.

Once I committed to being a CONNECT-IN GUY, this changed for me and it’s now energy habit #6: CONNECT.

I leverage five means to connect in meaningful ways:

• Pre-recorded videos - 
• Postcards - 
• Connect Cards - 
• Flat Kiddos - 
• NFJ - 

Also, check out ERW.com/Store for all things ERW products and in for this question’s resources:

• Connect Cards
• Flat Kiddos
• NFJ 

You can find this episode’s questio

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, and wearing proudly a winter tan while strategically traveling to warm places during a Chicago home winter.

I even coined a phrase I use often called the Travel Triangle:
Airport
Board Room
Hotel Room
Wash - Rinse - Repeat.

Travel Resource
Not Forgotten Journal
Book

What were the two very important parts of my life that believing the misconception that WORK was the only thing that mattered on a business trip?

More trips.

More presentations.

More meetings.

More emails.

More calls.

But then when I turned 40, things internally were going wrong.

I was getting very strange symptoms:

• Heart racing
• Flush face
• Eyes glazed over
• Migraines
• Diaherria
• Inability to absorb content
• Sleeping and never feeling any effects of the rest

How’s that for a vulnerability bomb? 

What resulted was the foundation of the Three Focus Areas of Elite Road Warrior:

Work

Health

Home Life

Remember, the biggest misconception to master the business travel life was on the 1st focus area: WORK.
Is it important? Absolutely. In fact it’s Energy Habit #4: PERFORM. It’s why we’re ON the road.

But nobody can take care of your health except you.

Will the business world end if you took 20-30 minutes to go for a walk or run or workout in the hotel fitness center or hotel room?

Hence energy habit one: MOVE.

Prioritize the 2nd Focus Area of HEALTH.
Here’s the point:Your business world will change entirely if you stopped believing the biggest misconception to master the business travel life that it only has one focus area: WORK.

All six of the energy habits are encompassed within the three focus areas:

Work - Energy habit 4: Perform / Energy Habit 5: Develop

Health - Physical Energy Habits - Energy Habit 1: Move / Energy Habit 2: Fuel / Energy Habit 3: Rest

Home Life - Energy Habit 6: Connect
For more detail on this episode, check out the show notes at www.EliteRoadWarrior.com/057
Every single episode has the show details found at ERW.com then the episode #.

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 make the most of the hotel fitness center no matter what it hands me, and committed each and every business trip to becoming and remaining an ERW. 

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

Jeff McMahon is the owner of Total Body Construction and has been a trainer for over a decade now.  He has worked with over 800 people to transform their lives and make drastic improvements to their health.  

In this episode I’ll ask Jeff 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?
•  1st Q - 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?

What’s the 1st thing you should do every time you walk into a hotel fitness center?

We’re focusing Energy Habit One and specifically the 2nd half of the Increase M4X Formula:

• RUN More - think cardio
• Lift More - think strength training

So, let’s develop Run More and Lift More in this context with three categories:

Almost Always Have Items Every Fitness Center Has Available
May Have Items Many Fitness Center Has Available
Surprising Items You’ll Find in a Fitness Center

CATEGORY ONE - 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 TWO - May Have Items Many Fitness Center Has 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

CATEGORY THREE - Surprising Items 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 

Q - What if the fitness center is busy and someone is using the equipment I want to use? - gym knowledge is key 

Q - What if I’m out of shape and this episode has inspired to leverage the hotel fitness room, what do you advise? - two week intervals (15 min with 5 min warm up / 5 min hard / 5 min cool down) then 20 min then 30 min to 45 min

Q - Any closing thoughts or challenges?

Q: how do we find out more about you?

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, a huge Cole Han shoe guy and part of our own private sorority. 
Each podcast episode focuses on one of the six energy habits and this episode focuses on the energy habit CONNECT in the Protect Connect Formula.

Why I Use the Flat Kidds Concept
I had a gift of calling at all the wrong times:

• Dinner time
• bed time
• kids at practice

It came across in two ways:

1. Dad’s bragging
2. We’re not with him

Back Story - Stanley gets squashed flat by a falling bulletin board. Stanley's parents rolled him up, put him in an envelope and mailed him to his friend in California.

How I Use the Flat Kidds Concept

How Do You Make Your Flat Kiddos?
My two were basically an art project:

• I went online and printed out a boy and girl Flat Stanley character
• I cut out the characters
• My wife glued them to strong poster-board
• I had my kids color their own Flat Kiddos

Now, depending upon when you listen to this episode, check out EliteRoadWarrior.com/Store for all things ERW products and specifically Flat Kiddos.

Here are Six Ideas for my Flat Kiddos

Airport 

• At the Gate or in the Terminal (up on the window with the plane in sight / checking the departure board / massage chairs) 
• On the Plane (in the seat / looking out the window)
• With the Pilot or Flight Attendant 

Hotel 

• Working at the desk
• Watching TV
• In the bathtub
• On the toilet
• On the bed
• In the kitchen (since I stay at a lot of hotels with Kitchens so I can prepare as many meals as possible)
• Fitness Center - working out with the dumbbells / on the treadmill / bike
• Pool catching some sun

Rental Car or RideShare 

I’m in a rental car often because I fly into one city (for example, SD then drive to OC then to LA and fly out there or Tampa to Orlando to Fort Lauderdale) - I get some great upgrades and my kids love to see their Flat Kiddos in the driver seat

• Driver seat of a cool rental car
• Back seat watching an iPad
• In the trunk!
• Sitting next to me in an Uber or Lyft

Restaurant

I have my Flat Kiddos in my work bag so it’s easy to pull them out in a restaurant setting

• Ordering food
• A plate in front of them

Site Seeing

• 
  
• The Alamo
• Space Needle
• Sunsets on the coast
• In the mountains

People You Meet

People are often more than willing to join in a picture for such a cause - you just have to be willing and courageous to simply ask

• I mentioned Pilots earlier
• Hotel front desk
• Co-workers
• When I speak, sometimes I’ll some people in the group to take a picture with my Flat Kiddos. I did that a few weeks ago speaking to 16 CEOs and these guys loved it!
• One of my mentors from afar who I met, Michael 

For more detail on this episode, check out the show notes for the main points, product links, key quotes, and time stamps. Go to www.EliteRoadWarrior.com/055

Connect with me on my two primary social media source:

• 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, a huge Cole Hahn shoe fan, and committed each and every business trip to becoming and remaining an ERW. Each podcast episode focuses on one of the six energy habits and this episode focuses on the energy habit FUEL.
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, according to data provided by Nielsen to The Huffington Post. Worldwide, snack sales rose 2 percent to $374 billion for the year ending in March. 

 There Are Seven Reasons Why We Snack on Business Travel
Reason ONE - We’re Bored 

Reason TWO - Convenience

Reason THREE - I’m Not Eating Healthy
Reason FOUR - Not Enough Protein
Reason FIVE - Procrastination
Reason Six - STRESS
Reason Seven - I’m Actually Hungry

 There are ultimately two types of snacks:
Snacks you BRING (aka: Prepared) 
prepared:  zip lock baggies with food can keep for shorter trips.  filler up with..... 
1- homemade trail mix.  this is fun to do and once you mix them together and store them in a glass jar, you can reach in for weeks for a snack.  when you are shopping buy a variety of  nuts, add some cranberries or raisins, some shredded coconut, and even some cacao (raw form of chocolate.)  or if you must regular dark chocolate pieces. 

        2- rolled up lunch meat, some cheese sticks, crackers, and pickles or something crunchy

        3-  cut up fruit or veggies                  

And the third category...

Snacks You Borrow (aka: and never return)

What Now
Determine WHEN you snack  and especially when you struggle                         
Decide on healthy versions that will give you energy

You can find this episodes, questions, time stamps, quotes, and links in the show notes at www.EliteRoadWarrior.com/054
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, chillin during this Chicago winter, and committed each and every business trip to becoming and remaining an ERW. 

I loved two specific aspects or gifts if you will:
Solitude - nobody but me

Silence - any noise came from me

In Elite Road Warrior Group we call this concept: IMPROVE Then INCREASE.

Four High End Sleep Aids for Business Travel 
One - Blue Blocker Glasses

Personally, I use:

The Swanwick brand called Swannies 

__________

$69.00

Way to Purchase:

https://www.amazon.com/Swannies-Blocking-Computer-Glasses-Orange/dp/B010B5GUH0/ref=sr_1_1_sspa?crid=3K66HPFP26WB7&keywords=swanwick+blue+light+glasses&qid=1579451465&sprefix=swanwick+%2Caps%2C169&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzQUo5NjdGSjhFTURZJmVuY3J5cHRlZElkPUEwNDY4NzMzSEZETTlZMElOVEJFJmVuY3J5cHRlZEFkSWQ9QTAwMjI4MTMxS01QOEZOVTY5SUZIJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

Or directly at Swanwick Sleep site

https://www.swanwicksleep.com/collections/night-swannies/products/classic-night-swannies

When I’m in my hotel room for the night, I have an evening routine where I do the following:

• Turn the room temperature down (66-68 degrees)
• Turn the room lights down
• Change into comfortable clothes (I’m an UnderArmor/Hurley guy)
• Put on my blue blocker glasses

Two - Dep Sleepwear Hoodie

So, once I turn the corner and get ready for bed, I do the following:

• I brush my teeth
• Wash my face
• Take off my makeup (CALEB - sound effect that would be funny or just use C’mon Man)
• Plug in all my devices to charge
• Put on my Dep Sleepwear hoodie

The founder and I are working on creating an Elite Road Warrior branded Dep Sleepwear version so keep an eye out by checking out the store at EliteRoadWarrior.com for this and other Elite Road Warrior Products to help you implement the six energy habits.
The cost is: $99

And you can purchase Dep Sleepwear at:

https://depslepwear.com/collections/all
Three - 10% Happier Meditation App

So, when and how do I incorporate meditation and bedtime? Once I put my Dep Sleepwear on, I have the room dark and I do the following:

• Open the 10% Happier app
• Choose a 5 or 10 minute sleep meditation
• Try to relax and slow my body and mind down

https://www.tenpercent.com/membership

Four - Bose Sleepbuds

What makes Bose Sleepbuds different?
They actually fit in your ear and are surprisingly comfortable
You have numerous sounds to choose from that actually download on to the Sleepbud
Each sound is not a loop (like many sleep app sounds which actually disrupts your sleep)
They are NOISE-CANCELING which is huge in a hotel room
An alarm can be set to gently wake you up  
When do I uses my sleep buds?
After my 10% Happier Sleep Tate is complete
I set my wake-up time alarm
Choose the sound that just feels right
Boom - put my sleep mask on from my&

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, a suffering Chicago sports fan, and committed each and every trip to becoming and remaining an ERW. 

Jon Vroman helps others be “Moment Makers”.  He is married to his gorgeous and free-spirited wife Tatyana and father of two energetic and playful boys, Tiger and Ocean, and live in Austin, Texas. He’s also the founder of a global network of men at FrontRowDads.com.  They believe in being “Family men with businesses, not businessmen with families.”   He’s host of the top-rated Front Row Dads podcasts, where Jon interviews experts and every-day dads from around the world, to extract and understand the rituals, routines and habits that help every man better serve their families and communities. 

In a moment I’ll be asking Jon the following questions:
How often do you travel and what does that look like for you?
Tell me about your morning routine on the road.
How important is exercise on the road for you and what do you do?
How challenging is eating healthy on the road and how do you handle it?
How do you connect with your family when away from home?

Question One:What does your Road Warrior life look like these days? (Context of your bio and so the listener can get a feel of your travel rhythm - how often / why, etc)
Question Two:Tell me about your morning routine on the road.
Question Three:Do you exercise on the road and if so, what and when?
Question Four:How does your hydration and nutrition play into your road life?
Question Five: #5How well do you sleep on the road?
Question Six:How important is connecting with your family when away from home and what does it look like?
Question Seven:Which of your habits is the quickest to go while you’re on the road and why?
Question Eight:What is an area of struggle that needs to grow for you on the road?Question Nine:What is Front Row Dads and how can a business travel father get involved?
Question Ten:Any closing thoughts or challenges for those on the road?

You can find this episodes, questions, time stamps, quotes, and links in the show notes at www.EliteRoadWarrior.com/052
You can also access the free resource: 10 Business Travel Hacks Guide in the show notes at  www.EliteRoadWarrior.com/052
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, ready to bring on a new year, and committed each and every business trip to becoming and remaining an ERW. 

And it all comes down to two primary words: ROAD HABITS.

These road habits encompass Three Focus Areas:

It’s a challenge to eat healthy on the road
It’s hard to sleep in a hotel
I don’t have time to get in a good workout or a workout at all for that matter when I travel
I check in with the fam back home when I can but things get busy
Six Habits to Leverage a New Year as a Road Warrior
Habit One -MOVE
Move leverages the Increase M4X Formula:

• Stand More - think up on my feet not down on my butt
• Walk More - think forward not still 
• Run More - think cardio and getting your heart rate up
• Lift More - think strength training by using body weight, dumbbells, and resistance bands
• Key Concept: Movement Creates Energy
• Challenge - choose one of the four Increase M4X this next month to focus on and master it for all its worth.
• Habit Two - FUEL
• My food choices were as follows:
• The easiest choice
• The quickest choice
• The tastiest choice
• The largest choice

Fuel encompasses the MTHC Formula: (Make the Healthiest Choice)

• Continually Hydrate - adding more water into my road day
• Clean & Green - cleaner foods and more greens with each meal
• Carry a Controlled Substance - having healthy snacks always available

Key Concept: Food is Fuel and Fuel is Energy

What would be the easiest for you to implement to get some quick wins?

What would challenge and push you to start the year with the energy habit of FUEL?
Resource - podcast episode #043 - Five Decisions You Must Make at Every Restaurant on the Road

podcast episode #037 - Why You Must Carry a Lunch Box to Work on the Road
Habit Three -REST
I was the guy who:

• Had dinner with my laptop lover then took her up for a night cap
• Had every possible light and screen on 
• Went to bed way too late binge watching and falling asleep with the TV on
• Woke up in the middle of the night to go to the bathroom and felt like I had swallowed a dozen cotton balls
• Woke up feeling sharp as a bowling ball
• Never took a break and came home absolutely exhausted useless to my family and work

The Problem: I viewed rest as the enemy not as my biggest performance enhancer on the road
Rest encompasses the Strategic Resting Formula:

• Sleep - Improve Than Increase
• Breaks - Move the Body, Rest the Mind
• Downtime - Time to Be, NOT to Be On
• Key Concept: Rest Creates Energy
• Challenge - choose one of the three in the Strategic Resting Formula to focus on this new year
• Habit Four - PERFORM
• Perform encompasses the Intentional Performance Formula:
• Road Plan - is planning your day on paper, every part, and even finding the potential margins that may arise and what to do with them when they do appear
• Block & Tackle - is focusing on one task for a set period of time
• Energy Pacing - is knowing why and when your energy is low then how to pair tasks according to your energy

Key Concept: High Performance Requires Intentionality
Challenge - choose one of the three in the Intentional Performance Formula
Habit Five - DEVELOP
Develop encompasses the Invest in You Formula:

• Sharpen the Mind - putting content in
• Process the Thoughts - getting content out
• Monitor the Heart - finding out how you’re REALLY doing

Key Concept: Learning is Selfish and Something Only YOU Can Do
Challenge

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, embracing a little more salt on my salt and pepper look and committed each and every trip to becoming and remaining an ERW. 

1st - it’s 50 episodes recorded of the ERW Podcast. I’m proud to have 50 episodes officially in the books to encourage, challenge, and inspire the business travel world. It’s the only one to date and we’re just getting started ERW nation.

Normally I’m the interviewer but just like all the way back to episode 002 where I had someone interview me for my backstory, I’m bringing back the legendary, the iconic, the only person available, Jerome Wade.

Q1 - Do you feel 50?
Q2- How has the road changed how you’ve aged through the years?

Here is my NOT TOP 10 LIST and very revealing:

• Busier
• Always in a hurry
• Stressed
• Unhealthy
• Less compassionate
• More distracted
• Jaded
• Less present
• Dependent on alcohol
• Disconnected with home

Q3 - What do you want to stop?
STOP
Being in such a blasted hurry - I call it “productivity, getting things done” but to be honest, I’m more than busy. I’m in a hurry almost all the time and this pace cannot and does not need to continue.
Drinking at least for now - I need to make sure I’m in control of this “go to” substance. I’m drinking too much and too often on the road. I don’t need to slow down and back off but stop for now.

Q4 - What do you want to start?

START
Being PRESENT in the moment - My littlest guy demands attention but not in a bad way. He wants you to pay attention to him when you talk to him and he does it by grabbing my face. I need to realize life is in RIGHT NOW not the next moment. People and life deserve being fully present.

Taking a Sabbath - One day just to be that is full of rest, gratitude, presence with those I love. My wife and I are working on a plan from Friday sundown to Saturday sundown on how to be free of errands, devices, obligations, etc to truly rest, enjoy food, family and just be.

Q5 - What do you want to do less?
LESS
Distracted - The book, Indistractible, by Nir Eyal, really challenged me how and why I’m so distracted. I so quickly turn to an escape instead of focus on what is truly important. I now know what to do and now need to make this a priority which will allow me to be more present.

Media - I don’t need to watch every game and every part of every game. I don’t need to see every movie, tv series, news update, and always be on my phone that causes me to be distracted from my family, reading, just being present.
Q6 - What do you want to do more?

MORE
Simplicity - I’m involved in too much. I have too much stuff I really don’t need. There is so much more to my life that embracing simplicity will only add the value I long for moving forward.
Reflection - Turning 50 has awakened this thirst to reflect that I need and want more of in my life. I want to think more, journal more, write more, ask more questions, embrace solitude and silence to reflect more.

Q7: You have a question that you’ve been challenged with recently, what is it?
Four Practices from the book: The Ruthless Elimination of Hurry by John Mark Comer

1. Silence and Solitude - to center myself and be able to hear that “still small voice” inside of me
2. Sabbath - one day of true rest that is a disconnect from everything else in the other six days
3. Simplicity - freedom and focus on what matters most
4. Slowing - to be present - present to the moment, with people, and with God

BpB - I encourage you to check out the show notes for the main points, links, key quotes, and time stamps. Go to www.EliteRoadWarrior.com

Welcome to the ERW podcast, I’m your host, BpB, fellow road warrior, husband of one, father of five, a suffering Chicago sports fan, and committed each and every trip to becoming and remaining an ERW. 
This episode’s energy habit focus is energy habit #4, and the 1st of the mental energy habits: PERFORM. 

Let’s define stress right up front: What exactly is stress?
How is it manifested differently in different people?
How does stress look differently on the road?
What are the main causes for stress on the road?
What are the three categories of stress?
How do we handle stress in healthy ways on the road?
If you’re not connected with me on LinkedIn, please reach out at Bryan Paul Buckley
If you’re not follow me on Instagram, find me at EliteRoadWarrior