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.

In this episode you’ll discover:
8 Reasons Why We Snack

Most Common Times of the Day We Snack

Key Point of Why We Should Snack

What are Unhealthy Snacks?

What are Healthy Snacks?

The Two Types of Snacks

Three Venues and Ideas for Snacks

What Are You Craving for a Snack?

Craving Salty Snack Ideas

Craving Sweet Snack Ideas

Craving Crunchy Snack Ideas

Craving Something Substantial Snack Ideas

Topic Intro - 2:11

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. AND that was in 2014….three years ago.  

8 Reasons Why We Snack - 5:10

We’re Bored - 5:19

It’s a Habit - 5:31

I’m Eating Healthy - 5:43

Stress! - 5:53

Not Enough Protein - 6:16

I Need More Water - 6:37

Procrastination - 6:58

I’m Actually Hungry - 7:06

The Key and Turning Point in this episode is not only why we are choosing a snack,  but that we are learning to ask, will this Snack increase my Energy? - 7:53

Most common times of the day for snacks - 9:00

Mid Morning

Mid Afternoon

Evening

What Are Unhealthy and Healthy Snacks - 11:12

Two Types of Snacks - 13:22

Prepared  

On the Go 

40 + Great Snack Ideas - www.LivingTree.co/GreatSnacks

Focus - make one slight upgrade on your snacks

Three Venues and Ideas for Snacks for Each - 16:24

Corporate World - 16:32

Work From Home - 18:13

Traveling - 19:39

What are You Craving for a Snack? - 21:23

Craving Salty? - 22:20

ADD IDEAS

Craving Sweet? - 23:43

Craving Crunchy? - 25:18

Craving Something Substantial  - 27:00

Sleep Promo - 29:08

Quick Review - 29:47

What Now - 30:23

Determine WHEN you snack and especially one you struggle

Decide on healthy versions that will give you energy - just one upgrade

Rate & Review Shout Out - 30:45

Val Brown - www.VisualBridgeCommunication.com

Next Episode Preview - 31:54

My name is BpB, fellow RW, husband of one and father of five, getting my girlish figure back on the road of all places, and proud new author of the book, Elite Road Warrior - 6EH to master the business travel life.

Humbled the book is an Amazon Bestseller in two different categories and beat out a NY Times Best Selling Author to take #1. 

And my focus is helping business travelers transform three main areas:

Work

Health

Home Life - and this is the focus of our interview.
Nick Howard is a seasoned psychologist and leadership coach. For over 15 years, Nick has  helped leaders perform at higher levels while   Intentionally treasuring  their most important relationships. 

I’ll be asking Dr. Nick Howard the following questions:

Why is Connecting with those back home so vital?
What happens to those who we leave behind when we leave for a business trip?
What are the three major elements of business travel connecting and how is everyone affected by them?

Why is Connecting with those back home so vital?
What happens to those who we leave behind when we leave for a business trip?

Three Major Elements of Business Travel Connecting:

Leaving Phase

Gone Phase

Reconnecting Phase

Let’s start with the Leaving Phase - what are the dynamics that happen during the Leaving Phase?

What are the dynamics that happen during the Gone Phase?

What are the dynamics that happen during the Reconnecting Phase?
Any closing thoughts?

Attachment factor - when we leave, we tend to resort to a former way of coping (self-reliant) and cut you off almost unknowingly - trigger so many emotions

Dynamics - connotations and triggers each party has around leaving for healthy / unhealthy responses 

Home Person - house / discipline triggers anxiety and resentment 

How does  RW have that conversation to improve things?

*live link later*

I’m your host, BpB, fellow road warrior, loving March Madness right now, glad major league baseball is back, still have 5 kids and 1 wife and love spending a few minutes with you.

This episode is no different. Episode 11 introduced the Develop energy habit and this interview will dive right back into it.

What do you say to the person who says they don’t have time to read?
What do you say to the person who says they don’t like to read?

How important is reading / learning for personal / professional development?

Q1 - First of all, tell us about your podcast, how it got started and the purpose behind it

Q2 - Who is the podcast designed for as the ideal listener?

Q3 - What do you say to the person who says they don’t have time to read?

Q4 - What do you say to the person who says they don’t like to read
Q5 - How important is reading / learning for personal / professional development?
Q6 - Closing Thoughts?

I challenge you to personally invest into the Develop Energy Habit by picking up the book next week.