The Elite Road Warrior Podcast

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.

BpB, father of five, tired of the Chicago long winter, sports fanatic who’s ready for baseball since my Chicago Bulls are one of the four worst teams in the NBA, and working on my winter tan in warm places on the road.

And just introduced the first of the three mental energy habits: PERFORM (why we’re on the road)

In this episode we’ll address the 2nd of the three mental energy habits, DEVELOP.

For these following reasons:

Most people feel they’re just way too busy to even get their work done let alone have time for any type of self-improvement.

It’s not a priority to them at home so it’s definitely not going to be a priority to them on the road

They rarely if ever hear or see others prioritizing self-improvement

They simply don’t know where to even begin

Right out of the gate, and quite possibly an airplane gate, let me address the two key areas to develop:

Professionally

Personally

PREMISE STATEMENT: We MUST grow internally and intentionally to stay sharp and to stay ahead.

SIMPLY WHY: Most business travelers do not prioritize or value self- development, and as a result, they stop growing as a person. 

REMEMBER: You alone are responsible for your professional and personal growth.

Sharpen the mind 
Process the thoughts 
Monitor the heart 

Let’s Dive Deep into the first element of the Develop Energy Habit - Sharpen the Mind..

TWO KEYS TO SHARPEN THE MIND BY READING 

1. FIND SOMETHING YOU ENJOY 

2. FIND SOMETHING YOU WANT TO LEARN 

THEY LEARN FOR SURVIVAL, NOT FOR SUCCESS.
HOW DO YOU PULL THIS OFF WHILE ON THE ROAD? 

1. WHAT DO YOU WANT TO READ? 

2. WHERE CAN YOU FIND WHAT TO READ? 

It is definitely worth checking out and you can do so at www.EliteRoadWarrior.com/

3. IS THERE ANYTHING I CAN LISTEN TO AUDIBLY?  

4. WHEN CAN YOU MAKE TIME TO READ?

BABY STEP TO SHARPEN THE MIND 

I’m your host and interviewer for today, Bryan Paul Buckley - fellow road warrior, sports junkie, father of 5, and finally getting my girlish figure back and on the road of all places. It can be done, travel fans, and I have quite the story to prove it.

AlanStein, Jr. is a coach, speaker and author of the new book, Raise Your Game: High Performance Secrets from the Best of the Best.  He spent 15+ years working with the highest performing basketball players on the planet… including NBA superstar Kevin Durant.

I’m honored to interview Alan Stein, Jr the following questions:

• What does it mean to perform at a high level or even the highest level?
• Explain the quote: your environment may change but your habits don’t and especially your commitment"
• How do you live present on the road and why does that matter?
• How does a RW move from “just getting by” to “getting results”?

Question One: 

What does it mean to perform at a high level or even the highest level?
Question Two:

Explain your quote: “your environment may change but your habits don’t and especially your commitment

 Question Three:

In the book you talk about “living present” and putting their full attention in three things:

1. The next play
2. The controllables
3. The process

Question Four:

Many Road Warriors live in two worlds on the road in regard to their performance: just getting by or getting results.  How do they move from “just getting by” to “getting results”?

Question Five:
What sacrifices do I need to make?

What skills do I need to acquire?

Whose help would I benefit from?

What challenges should I expect?

What habits do I need to change?

Question Six: Any Closing Thoughts?

I’m your host, BpB, fellow road warrior, big fan of cool rental cars, and high end meals but also gained the weight to prove it. I lost 40 lbs and got my girlish figure back, biz travel fans. It can be done. You can leverage the road to become who you want, who you need to be for your work, your health, and your home life.

I do this every flight out of town - BYOM - bring your own meal AKA: MTHC (make the healthiest choice)  

The point is we were both on the 1st day of a business travel trip and we both made a key decision how we’re starting off our trip. 

Would you consider yourself a Creature of Habit?

The challenge is getting out of our bad habits we’ve found ourselves in especially after years of travel.

1. Social - those everyone shared: Mondays / New Month / New Quarter / Holidays
2. Personal - unique to the individual: birthdays / anniversaries / job changes.

1. They allowed people to open “new mental accounts” in the same way a business closes the books at the end of one year and opens new books in the next year.
2. They also interrupt attention to the everyday minutiae causing people to take a big picture view of their lives and focus on achieving their goals.
And I call this concept Anchor Days
Here’s my definition of an Anchor Day:

“(An Anchor Day is) Key behaviors done on a specific date to serve as a kickstart for a period of time”

What does an anchor do?

There are THREE Key Aspects of an Anchor Day to be effective and be powerful:
1. Set Date - there must be a CLEAR starting date - This is the WHEN - a "specific day"

2 Catalyst Behavior - Key actions you need to do - This is the WHAT

3. Specific Triggers - reminders or cues / IF this, THAN that = WHERE

Here are my own personal on-going anchor days on a consistent basis:

1. Mondays 

2. New Month

3. New Quarter

4. 1st day of a business trip
Business Travel
Every single road warrior has this one thing, the same thing in common for absolutely every one of us and on every single business trip.

1. Taking my Breakfast with me - don’t leave to chance (AND if I have a healthy breakfast I’m FAR more likely to have a healthy lunch / dinner) 

2. Snacks - bringing / buying (stopping somewhere to get fresh snacks) - finding a Whole Foods / Trader Joe’s, etc.

3. Hotel Room - I found this to be a big one for me because it’s my Home Away From Home on a trip and certain behaviors can really set me up - they’ll be an upcoming episode on this topic leveraging the acronym HOME to leverage this aspect of an anchor day

4. Connect - Check in with Home - this is done by early morning videos / audio / text messages so my family has them from me before they even wake up (we’ll talk much more about that in the 6th energy habit of CONNECT)

5. Rest - Early Bed Time - this is SO key the 1st day because most of the time I have an early flight and changing time zones AND if I start out sleep deprived on day one, I rarely if ever make up that sleep and we all know where that leads affecting our performance then coming home absolutely blitzed and exhausted useless to anyone back home and our 1st day back from a business trip

Now, remember, after the Set Date and Catalyst Behavior, is the 3rd aspect of the Anchor Day which is...

• Specific Triggers  reminders or cues / IF this, THAN that = WHERE
• Water bottle / tupperware / snack bag out the night before
• Apple Watch alarms - stand / drink water
• and the example I gave in detail: Hotel Key hitting the room door - trigger for the H.O.M.E. acronym to kick i

Terry Cralle, MS, RN, is a certified clinical sleep educator based in Washington, DC.  

As the cofounder of a four-bed sleep disorders center and a nationally recognized sleep health and wellness consultant, educator, advisor and advocate, her work in the field of sleep medicine has spanned over 20 years. 

We’re going to discuss:

What is sleep debt and sleep banking 
What is the number one performance enhancer on the road most of us are not currently using
How to improve your sleep before you increase your sleep
How to get a better night of sleep in a hotel room

NOTES NEEDED

I’m your host and interviewer for today, Bryan Paul Buckley - fellow road warrior, sports junkie, father of 5, and finally getting my girlish figure back and on the road of all places. It can be done, travel fans, and I have quite the story to prove it.

In Episode 005 and this episode we’re focusing on the 2nd of the Six Energy habits called FUEL. 

Food is Fuel and Fuel is Energy. But it is SO incredibly hard on the road to properly FUEL and this is where two nutritional professionals come into the picture.

Treva Thompson is a holistic health practitioner and a Functional diagnostic nutrition specialist working primarily with people who struggle with energy depletion, GI struggles, and autoimmune diseases through functional lab tests, food as medicine, targeted supplements, and lifestyle management.  

I’m honored to interview Treva the following questions:

• Why is it so blasted hard to eat healthy on the road?
• What does it mean to eat Clean and Green?
• Does hydration really matter that much on the road?
• Should we snack on the road and if so, on what?

Question 1:

Why is it so blasted hard to eat healthy on the road?

Question 2: 

FUEL is the 2nd of the six energy habits and I teach in order to be an ERW, we must eat Clean and Green. As a nutritionist and doctor, definite Clean and Green.

Question 3:

What are some tangible easy and next steps to begin to eat healthy on the road?

Question 4:

Does water matter THAT much to us especially on the road?

Question 5: Should we snack on the road and if so, what should that look like especially learning to eat Clean and Green?

Question 6: Any closing thoughts?

You can find the full show notes with time stamps, quotes, and links at ERW.com/006

Lastly, If you’ve not checked out the Road Warrior Assessment called What Level of Road Warrior Are You? I encourage you to do so today. It’s free and only takes a couple of minutes - go to Elite Road Warrior.com/006 today!