The Elite Road Warrior Podcast

Welcome to the ERW Podcast, I’m your host, BpB, fellow road warrior, in my summer groove and hence trying to get my girlish figure back. It’s possible even on the road and this episode is the result.

Remember the theme quote from my book: If you want to do something you’ll find a way - if you don’t you’ll find an excuse. - Jim Rohn

How you eat affects so many aspects of your road life:

• How you feel about yourself - confidence, disappointment or even shame in how you look (I remember those days trying to escape that over-weight guy who kept following me to each hotel room bathroom mirror - hated that guy)
• Your energy levels - Food is Fuel and Fuel is Energy

We’ve been following Dr. Axe (A-X-E) for awhile now and you can at DrAxe.com

The first thought that came to my mind when my wife wanted/demanded I do this with her was: “I can’t possibly do this on the road. Eating healthy is already hard enough but going Keto style is just not possible.” Couldn’t or can’t?

Couldn’t or wouldn’t?

Here’s the Keto Way

Limit the Carbs (focusing on getting your carbs through vegetables and certain fruits)

Organic Protein (grass-fed meat and wild-caught fish)

Increase the Healthy Fats (avocados / nuts / coconut, MCT oil, Ghee butter, raw cheese, healthy oils, even dark chocolate, etc)

Quality Supplements (collagen / bone broth protein)

Here are the five challenging ways I’m Learning to do Keto on the Road

Hotels with Kitchens- I’m looking for the following:

• A large fridge
• Oven
• Stove

A Question came to me from a Road Warrior: what if you can’t find a hotel with a kitchen that is near you? Answer: leverage every square inch of your mini fridge and see if you can find a Whole Foods near you to eat their hot dinner

Grocery Store

1st of all, I shop the perimeter which means the fresh stuff not the box stuff (remember the definition of a Whole Food which doesn’t have a box)

• Greens - spinach / kale / Swiss chard / cilantro
• Meat - beef / chicken / fish
• Veggies - organic broccoli / cauliflower / green beans
• Berries - blueberries / strawberries / blackberries / rasberries
• Grass-fed butter to cook with
• Mixed nuts
• Avocados and olives
• Almond Milk for smoothies
• Grass-fed Yogurt
• Matcha Tea

Add the Highest Quality Supplements
Bone Broth Protein
Digestive Enzymes
MCT Oil

Intermittent Fasting

Stop Drinking on the Road

Bonus Recommendations 

1. My Life Saver Item - Lunch Box to Carry a Controlled Substance - https://www.amazon.com/gp/product/B07M5B9CWX/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

https://www.amazon.com/Darller-Durable-BPA-Free-Tritan-Sporks/dp/B07C2SY71B/ref=sr_1_4?keywords=plastic+fork+knife+spoon+all+in+one&qid=1561646211&s=gateway&sr=8-4

BYOB - bring your own blender - https://www.amazon.com/gp/product/B078XXGY14/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1

Links for all three are available in the show notes: ERW.com/025 along with my five challenging ways content and suggestions

Quick Review of the Five Challenging Ways I’m Learning How to Do Keto on the Road:

1. Hotels with Kitchens
2. Grocery Store
3. Add the Highest Qu

Welcome to the ERW podcast. I’m your host, BpB, fellow RW, been on the road along time and had the weight and burn out to prove it but learned it’s possible to learn the leverage the road to get back your life in your work, health, and home life. 

Megan Bearce, LMFT, is a marriage and family therapist, coach, speaker, and the author of Super Commuter Couples: Staying Together When a Job Keeps You Apart, a Midwest Book Awards silver medalist. Ms. Bearce is a sought-after speaker and writer on topics including road warriors, career burnout, perfectionism, and women’s issues. 

In a moment we’ll be joined by Megan and I’ll be asking her the following questions:

• What is the framework of your book on productivity?
• How can we handle distraction on the road when it’s time to work?
• How do we choose our priorities?
• What are you suggestions on maximizing our meetings?

Question 1: 

Enlighten us on your backstory that makes you so relevant to the life of a road warrior…

 Question 2: 

What is the Super Commuter lifestyle for those not familiar with that term?

Question 3: 

Unpack what you mean by the concept of “ambiguous loss"

Question 4: 

What are characteristics you’ve found in your practice and in your own experience of what makes a successful relationship living this lifestyle?

Question 5:

How do you make best use of the time together?

Question 6:

How did you help the kids with this transition?

Question 7:

Any closing thoughts?

Check out her book, Super Commuting Couples - available on Amazon.
As always, you can find the links to her book, key quotes, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/024

Welcome to the ERW podcast, I’m your host, BpB, fellow RW, husband of one, father of five, someone who struggled for years with over-working on the road that lead to mental and physical burnout, 40 pounds overweight and in the worst shape of my life, and disconnected with my family, sad to say. 

Somehow I needed to figure out my Bo Jackson transformation when I hit the road. I wanted to become Elite Road Warrior Bryan but something had to change in more than just my willpower and attempted behavioral change. I needed what Todd Herman wrote on, an Alter Ego.

Now, I want you to stick with me because this Alter Ego jargon may seem a little weird but you’d be shocked at the thousands of athletes, performers, business people who leverage the power of an Alter Ego.

It may sound like the following:

• Things are just fine as they are
• The road is too hard to change
• I’ve been doing it the same way for too long
• I’ve tried to change but keep coming back to the way things used to be

Your Alter Ego is the key to unlocking your Heroic Self.
Your Heroic Self embodies the three key focus areas of an ERW:

1. Your Work
2. Your Health
3. Your Home Life

An Alter Ego allows you to embody your Heroic Self whenever you need to perform at a higher level and I wanted to perform at the highest level with not only my work but also my health and home life and knew I had this gear in me that needed to be unlocked to come out and come out consistently.

Field of Play - this is your place of performance. For an athlete, it’s the field or the court. For a musician, it’s the stage, For a business traveler, this is “the road."

2nd - your Moment of Impact - also called “your moment of truth” - in sports, it’s the big shot / in sales, it’s your close / in a presentation, it’s your conclusion / 

And here’s the point: Your Field of Play and your Moment of Impact is when you need your Heroic Self or your Alter Ego to show up.

So, What did Bo Jackson Taught Me About Creating a New Road Identity?

How do you create an Alter Ego Effect for the road?

We’ll find out after this short break!

 have to want to create an Alter Ego and embody it for all it’s worth for it to work. Otherwise, you’ll find an excuse NOT to make it work.

So, what exactly did Bo Jackson Teach Me About Creating a New Road Identity?

There are Three Transformational Ways to Change Your Road Identity

I’ll give you the three then I’ll be vulnerable and share with you my Alter Ego but you have to keep it between us girls - deal?

Decide the type of person you want to be

• Someone you know or admire
• TV personality or athlete or CEO or musician or entrepreneur or historical figure or super hero

Define their “superpowers” or actions that sets them apart

• Strong / Confident / Powerful / Calm / Smooth / Determined / Resilient / Overcomer / Brave / Consistent
• Find a Totem or Artifact - why? It activates your Alter Ego or reminds you the Alter Ego needs to show back up
• Something you wear
• Something you carry with you
• Something connected to the Field of Play

Examples:

MLK

Winston Churchill

Athletes - certain shirt / chain

Key Side Notes: 

1. the totem or artifact must symbolize something to you - it must have meaning and really work for you.
2. don’t wear, carry, or use it all the time (it’s meant to be intentional) and don’t give it away!n (Churchill only wore his hat in public / athletes wear “that shirt” only during the game)
3. Choose something you’ll enjoy wearing or carry with you

My Personal Alter Ego:
I want to be an Elite Road Warrior who has the Alter Ego of Jason Bourne

I absolutely lo

Welcome to the ERW podcast. I’m your host, BpB, fellow RW, married with a basketball team of kiddos, and wanting to get better not just get by on the road. 

Mridu Parikh is a keynote speaker, coach, and author of Accomplish It. She teaches ambitious people how to get and stay focused, achieve their goals, and squash overwhelm. Her strategies on streamlining tasks and mastering habits have been featured in The Huffington Post, US News & World Report, Good Housekeeping, in addition to her own ROKU channel. 

In a moment we’ll be joined by Mridu Parikh and I’ll be asking Mridu the following questions:

What is the framework of your book on productivity?
How can we handle distraction on the road when it’s time to work?
How do we choose our priorities?
What are you suggestions on maximizing our meetings?

Any closing thoughts?

A: Avoid your distractions:  

• how is it possible to stay connected / stay on top of things without getting distracted by all the demands/requests?
• why use a timer and not a watch or a clock?

C: Commit to your priorities: 

• Isn't everything a priority?
• Check out her new book, Accomplished It - available on Amazon.

As always, you can find the links to her book, key quotes, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/022

Welcome to the ERW podcast. I’m your host, BpB, fellow road warrior, husband, father, entrepreneur, author, and right now on a worldwide mission to help road warriors transform not just their work but especially their health, and their home life and where? On the road. It’s possible. I’ve did it lousy for a very long time and finally figured it out and hoping you join me.

Energy Habit #4 is DEVELOP - and we develop on the road in three ways - 

1. Sharpen the Mind
2. Process the Thoughts
3. Monitor the Heart

Sharpen the Mind - is what we put in to sharpen us in multiple ways

Process the Thoughts - is getting out of our head all that we put in

Monitor the Heart - is keeping a pulse on how we’re REALLY doing  

If you eat lousy at home, few turn it around on the road.

If you don’t sleep well at home, you rarely sleep more or even better on the road.

If you don’t workout at home, you rarely turn into a gym rat on the road.

And I can go on and on and on.

A habit defined is a behavior that is repeated enough times to become automatic.

It can be divided into four simple steps:
Cue. A piece of information that suggests there’s a reward to be found, like the smell of a cookie or a dark room waiting to light up.
Craving. The motivation to change something to get the reward, like tasting the delicious cookie or being able to see.
Response. Whatever thought or action you need to take to get to the reward.
Reward. The satisfying feeling you get from the change, along with the lesson whether to do it again or not.

The cue is about noticing the reward.

The craving is about wanting the reward.

The response is about obtaining the reward.

This is key: All behavior is driven by the desire to solve a problem. 

They’re the most over-worked / stressed / burned-out / unhealthy / and disconnected they’ve EVER been in their lives.

The book Atomic Habits offer 

Four Laws of Behavior Change:

Make it obvious. Don’t hide your fruits in your fridge, put them on display front and center.
Make it attractive. Start with the fruit you like the most, so you’ll actually want to eat one when you see it.
Make it easy. Don’t create needless friction by focusing on fruits that are hard to peel. Bananas and apples are super easy to eat, for example.
Make it satisfying. If you like the fruit you picked, you’ll love eating it and feel healthier as a result!
Obvious…………………. Invisible

Attractive……………….. Unattractive

Easy…………………….. Hard

Satisfying………………. Unsatisfying

KEY: “The most effective form of motivation is progress”

Atomic Habits gives five ways get out of road rut

1. Start with an incredibly small habit. 

Make it so easy you can't say no.

—Leo Babauta
This is the wrong approach. Research shows that willpower is like a muscle. It gets fatigued as you use it throughout the day. Another way to think of this is that your motivation ebbs and flows. It rises and falls. 

Stanford professor BJ Fogg calls this the “motivation wave.” 

2. Increase your habit in very small ways. 

3. As you build up, break habits into chunks. 

4. When you slip, get back on track quickly. 

5. Be patient. Stick to a pace you can sustain. 

Welcome to the ERW podcast. I’m your host, BpB, fellow RW, husband of one and father of five, sports junkie, health-focused, and every single week on the road working hard to get and keep my girlish figure. Just sayin.

Beckie Farrant is a serial entrepreneur, and has a deep desire to make a significant impact by empowering women to grow forward. 

In a moment we’ll be joined by Beckie Farrant of DoTerra and I’ll be asking Beckie the following questions:

• What exactly are essential oils and why are they so popular right now?
• How do essential oils work?
• Why would a road warrior even consider using essential oils?
• What are the top three essential oils you would recommend and how would we use them?
• How would we get an experimental kit to try on the road?

Question 1: 

What exactly are essential oils and why are they so popular right now?

Question 2: 

How do essential oils work?

Question 3: 

What are the benefits of essential oils on the road?

Question 4:

What are the top three essential oils you would recommend and how would we use them on the road?

Question 5: You were a skeptic at first and started using essential oils. How do you use them on the road on an average day?

Lemon - morning

Peppermint - headaches / breath / energy (3p) - cooling effect

Hotel Room - eucalyptus /  

Lavender - sleep / roller

Getting Sick - -floom / 

Deep Blue - muscles issues

Question 6:

How would we get an experimental travel kit to try on the road?

Question 7:

Any closing thoughts?

As always, you can find the links, key quotes, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/020

Links:

Small Travel Kit - https://www.doterra.com/US/en/my-cart

Large Travel Kit - https://www.doterra.com/US/en/my-cart

Greens Powder - https://www.doterra.com/US/en/my-cart

Welcome to the ERW Podcast. I’m your host, BpB, fellow RW who’s been doing it a long time nationally and internationally, married with a bunch of kids, and who came to a point of just existing on the road and getting by. I wanted to get better and become elite in my work but also my health and home life and leveraged the road to do it. And you can too!

Most Common Challenges I Faced and Others Do on a Consistent Basis During an Event Week

Food-Related = how do i find a decent place to eat on a trade show floor or conference? And it’s a challenge with going right to an event after the show to a corporate event that only serves appetizers

Sleep-Related = I get more sleep at home with an infant than I do during the week of a trade show event or conference! 

Health-Related = all I do is stand and I’m wiped out. No time to workout and even if i did, I wouldn’t have the energy

 what can you do to not only survive a trade show or event on the road but really thrive?

I mean the kind of thrive where you stand out as the show goes on while others are tanking big time?

Three Event Realities:

Reality Number One - Only you can take care of you - most barely do on a normal travel week but all the more the week of a trade show and/or conference

Reality Number Two - You don’t have to attend every event or be there every moment

Reality Number Three - Winging it is a horrible plan - too many just “go with the flow"

So, how do you do more than survive a trade show on the road…? CREATE A PLAN...

Four Thrive Plan Essentials at an Event

Sleep Schedule

Event Tip - if you’re at an event, don’t make a HUGE DEAL when you decide to leave. No one ever really knows unless you make this HUGE DEAL that you’re taking off. I’ve found when I used to make this BIG ANNOUNCEMENT, this is when the PEER-PRESSURE came in full force - and… I often caved. But if you just slip out to go to the bathroom then head out the door instead of back into the madness, you’ve just pulled off a masterful escape.

Water
Meal Planning
Remember, Food is FUEL and FUEL is ENERGY.

Maximize Your Breaks

1. Snack
2. Go Outside
3. Watch or Read Something
4. Meditate

Here’s a Tip that combines #3 Meal Planning and this one, #4 Maximize Your Breaks:

Create a Snack Bag - I have a certain small lunch bag I carry with me to “Carry a Controlled Substance” and not be caught off guard normally on the road but especially for the Trade Show / Conference / Event Week. 

You need to create a Thrive Plan that has these four essentials:

1. Sleep Smater
2. Water Down
3. Meal Plan
4. Energy Breaks

If you’ve not found out What Level of Road Warrior you are, go to EliteRoadWarrior.com to take the two minute assessment.

And you can find the show notes for this episode at EliteRoadWarrior.com/019

Welcome to the ERW podcast. I’m your host, BpB, fellow RW, husband of one and father of five, sports junkie, health-focused, and every single week on the road working hard to get and keep my girlish figure. Just sayin.

In a moment we’ll be joined by Jeff McMahon of Total Body Construction and I’ll be asking Jeff the following questions:

Do you need a fitness center or gym to get a good workout?
How long does it take to get in a good workout that gets your heart rate up and/or builds body strength?
What is a hotel room that we can leverage to get a good workout?
Why should we exercise in the morning?
Any post workout suggestions we could do and how long should it take?

Question 1: 

Do you need a fitness center or gym to get a good workout?

Question 2: 

How long does it take to get in a good workout that gets your heart rate up and/or builds body strength?

Question 3: 

What is a hotel room that we can leverage to get a good workout?

Question 4:

Why should we exercise in the morning?

Question 5:

Any post workout suggestions we could do and how long should it take?

Question 6:

Any closing thoughts?

Jeff McMahon Thoughts - I can talk about creativity - chair for dips and step ups and pushups.  Bed for balance and 1 leg exercises.  Floor exercises for efficiency.  And then why you should exercise in the morning to start your day off right with your metabolism.  Then about the best stretches to do afterwards to eliminate the lower back pain from planes, etc.  Stuff like that is what I was thinking - and of course can go anywhere with the interview that you see best fits your audience. 

Check out Jeff’s site at www.TotalBodyContruction.com 

Check out more about virtual training at www.vtrevolution.com

As always, you can find the links, key quotes, time stamps of the questions, etc in the show notes: EliteRoadWarrior.com/018

BpB here, fellow RW, husband of one and father of five, in a heavy travel stretch right now and in high book promotion mode. But most of all, humbled and honored by all the feedback, support, and positive takeaways from so many people who’ve read my new book, ERW - Six Energy Habits to Master the Business Travel Life.

My challenge is two-fold:

Don’t think “this will never work” and never even try it
Don’t say “I’ve already tried it” and discount the content 

We  ALL have the FIRST hour of the day. But here’s where it changes: how we spend the 1st hour is dramatically different. (TWEET)

I’ve found most people’s morning are one of the following:

1. Lazy (do whatever I feel like doing) - meander 
2. Reactive - check email, text message pops up, phone call

Does this sound like your morning routine? 

working too late with your laptop lover over dinner then in your room and it’s taking you twice as long and your work is half as good
hanging out too long at the hotel bar
catching one more inning or quarter of the game or mindless binge-watching Netflix

But the most successful are both of the following in the morning:

1. Intentional
2. Focused

So, Why the 1st Hour of the Day? 

1. Blank Slate - the day has not taken over just yet

1. Your Mind is Clear
2. Nobody else’s agenda yet
3. What you choose to do will give direction to the rest of your day

Four Quarters on the Road

Q1 - Morning Before Work

Q2 - Work Morning

Q3 - Work Afternoon

Q4 - Evening After Work

Here are some Definite Don’ts right from the start:

Don't email

Don’t check my phone

Don't turn on the TV

Don't waste time

So What does every ERW do the 1st hour on the road?

So What does every ERW do the 1st hour on the road?

Here are 8 Practices to Creating An Energy Hour Before Your 1st Minute of Work:

Two quick details:

1. You don’t have to do every single one - they’re practices, ideas for you to pick and choose what works for you
2. The 8 are in no particular order except the 1st one:

 1) Drink (and I don’t mean alcohol or even coffee)

Two Quick Tips:

• set a goal of how much water you’ll consume within the 1st hour - if your only water absorption is from water hitting your body in the the shower or rinsing your mouth after brushing your teeth, set a goal of 8 oz. If you’re taking the Morning Drink then set a goal of 16 oz.
• Think Convenience - have it set out or made the night before - ease will help set the habit

Drink falls under (FUEL) - Energy Habit 3 (under continually hydrate)
2) Learn  

read or listen to something for personal/professional growth

Learn falls under DEVELOP - Energy Habit 5

3) Meditate / Pray - this is time to be mindful

Meditate/Pray falls under (Develop) - Energy Habit 5

4) Write -Journal / think space 

What happened in the past day?

Biggest Wins

What did you learn yesterday?

What am I thankful for?

How am I feeling?

What did I learn/hear?

What stood out?

What are my goals for today?

Write falls under (DEVELOP) - Energy Habit 5

5) Move  
Move shockingly falls under MOVE Energy Habit 1

6) Connect with Fam/Friends 

Connect: Intentionally / Thoughtfully / Creatively
Ideas: 

thoughtful text/audio/video

Not Forgotten Journal 

Flat Kiddos

Connect with Fam/Friends falls under (CONNECT)  - Energy Habit 6

7) Eat (FUEL) - Energy Habit 3

Drink falls under (FUEL) - Energy Habit 3 - fuel the ferrari by eating Clean and Green
8) Plan / Review

I’m your host… BpB, father of five, husband of one, stoked with two weeks in a row being home and off the road. And spring is finally in Chicago. Bring it on!
One of the questions asked to me is how do I handle jet lag. Well, most just push through it, do a few hacks, and hope for the best.

Mickey is the Co-founder and Chief Executive Officer of Timeshifter, which is building a platform for circadian shifting to solve major performance and health challenges with an initial focus on jet lag. 

In just a moment we’ll be joined by Mickey Beyer-Clausen of TimeShifter and I’ll ask him the following questions:
How do you define jet lag?
What are the consequences of jet lag?
What is the science behind jet leg we’ve all missed?
What is TimeShifter and how does is work?

Where are you and how are you, Mickey?

How do you define jet lag?

What are misconceptions that business travelers are overcoming jet leg?

What are the consequences of jet lag?

Can you have jet lag only changing 1, 2, or 3 time zones here in North America?

What is the science behind jet leg we’ve all missed?

What is TimeShifter and how does is work?

If you’ve not taken the What Level of Road Warrior Are You Assessment, jump over to ERW.com and within two minutes you’ll know your level and some practical next steps.