Elite Road Warrior with Bryan Paul Buckley

Become An Elite Road Warrior and Master The Business Travel Life

Bryan Buckley

062 – Interview Mashup 2

Welcome to the Elite Road Warrior Podcast Episode 062 show notes! This week on the podcast is a mashup of past interviews discussing the six energy habits.

You Can Listen to the Elite Road Warrior Podcast on the Following:

What You Will Learn In This Episode:

  • From Jeff McMahon (Episode 056)
    • 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
    • How to start getting in shape from being way out of shape!
      • Two week intervals – only work out 15 minutes/day 1st 2 weeks, next two weeks go for 20, 30, etc.
  • From Treva Thompson (Episode 054)
    • Choose one snack a day for a week that was an upgrade from the week before
    • The Three Types of Snacks
      1. Snacks You Bring (aka: Prepared)
        • Homemade Trail Mix – nuts, cranberries, raisins, shredded coconut, even some cacao!
        • A zip lock bag with rolled up lunch meat, cheese sticks, crackers, and pickles (or something crunchy).
        • Cut up fruit or veggies.
        • Keep them in a sealed Tupperware container in the WORK LUNCH BOX (Episode 037) 
      2. Snacks You Buy (aka: On the Go)
      3. Snacks You Borrow (aka: and never return)
    • If we view Food as Fuel and Fuel as Energy then we will do whatever it takes to to prepare and have snacks that are healthy.
    • Treva Thompson’s Living Tree
  • From Jon Vroman (Episode 052) 
    • “Alcohol was the worst thing in my life, and I wasn’t an alcoholic”
    • CONNECTING on the road: “It’s not about you just doing a thing, its about doing the thing that makes them feel loved”
  • From Sara Quiriconi (Episode 044)
    • Tips for mobility/stretches that you MUST do
    • Recommendations for sleeping better and de-stresssing on the road
    • The best on the road habits are the ones you start at home
    • Sara Quiriconi’s Website
  • From David Vasquez (Episode 046)
  • From Dr. Keith (Episode 048)
    • What exactly stress is.
    • How stress is manifested in different people.
    • The daily wear and tear of stress on our bodies.
    • How stress affects us differently on the road.
    • The three categories of stress
      • M(echanical)
      • E(motional)
      • N(utritional)

More about Elite Road Warrior:

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

061 – Six Meaningful Words to Communicate Consistently with Those Back Home

Welcome to the Elite Road Warrior Podcast Episode 061 show notes! This week on the podcast is a walkthrough of 12 high germ danger zones and ways to avoid and how to best clean the areas that most road warriors can’t avoid.

You Can Listen to the Elite Road Warrior Podcast on the Following:

What You Will Learn In This Episode:

  • Energy Habit #6: CONNECT
    • Falls under the 3rd Focus Area of the ERW: Home Life
  • You can leverage the road to improve your road life in all three focus areas: Work / Health / Home Life 
  • Every can’t has a can
  • Every morning is all yours: 
    • You can: 
      • Sleep in
      • Check text and email on the phone in bed
      • Watch CNN / Fox News
      • OD on coffee and have a sugar-filled breakfast
    • OR you can:
      • Read or Journal (energy habit 5 – develop)
      • Workout (energy habit 1 – move)
      • Have a healthy breakfast (energy habit 2 – fuel)
      • Be intentional, thoughtful, and creative with the fam (energy habit 6)
  • The Six Meaningful Words to Communicate Consistently with Those Back Home
    1. Thinking
      • The Sentence: I’m thinking of you because… 
      • The Why: Your absence is noticeable 
      • Example: I’m thinking of you because this place would be so much better if you were here
    2. Appreciate
      • The Sentence: I appreciate you for…
      • The Why: To show you value their efforts
      • Example: I appreciate you for taking care of home while I’m on the road
    3. Proud
      • The Sentence: I’m proud of you for…
      • The Why: Affirmation must be spoken
      • Example: I’m proud of you for being such an incredible mother
    4. Miss
      • The Sentence: I miss you because…
      • The Why: We need to be longed for
      • Example: I miss you because I would rather be with you than anyone else right now.
    5. Need
      • The Sentence: I need you because...
      • The Why: We depend on them for everything at home
      • Example: I need you because I act like I can do it all but I need your help when I’m gone.
    6. Love
      • The Sentence: I love you because… or I love when you…
      • The Why: We all want to know we’re loved
      • Example: I love you because you always put others before yourself  / I love when you’re so excited to see me when I come home.
  • Three Ways to Communicate These Six Words
    1. Writing
      • Text
      • Postcards
      • Connect Cards
    2. Audio
      • Pre-recorded
      • Random throughout the day
    3. Video
      • Pre-recorded
      • Early in the morning
      • Before bed
  • Pro Tip – the more you can do non-live the better – this allows them to read, listen, or watch over and over again
  • Resources: 
    • Connect Cards
    • Not Forgotten Journal
    • ERW Branded Journal

More about Elite Road Warrior:

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

060 – Five Behaviors That Affect a Bad Night of Business Travel Sleep

Welcome to the Elite Road Warrior Podcast Episode 060 show notes! This week on the podcast Terry and I break down the Five Behaviors That Effect a Bad Night of Business Travel Sleep and the Sleep Road Key Concept: Improve then increase!

You Can Listen to the Elite Road Warrior Podcast on the Following:

What You Will Learn In This Episode:

  • Energy Habit #3: REST
  • The 5 Behaviors That Affect a Bad Night of Business Travel Sleep
    1. Choosing Bad Hotel Rooms
      • Consider: location, mattress, pillows, noise, light
    2. Blue Light
      • TV, computer, phone, tablet
    3. Eating Too Late or a Late Night Sleep
      • Hallmarks of sleep deprivation: huge appetite and cravings
    4. Alcohol Too Late
      • Misconception – it helps me sleep better
      • It’s all about the timing
    5. Bad Mindset
      • When you’re sleep deprived you may not be aware of your decreased performance
  • Key Road Sleep Concept: Improve then Increase

More about this Episode: 

More about Terry Cralle

More about Elite Road Warrior:

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

059 – 12 High Germ Danger Zone Areas to Avoid on Business Travel

Welcome to the Elite Road Warrior Podcast Episode 059 show notes! This week on the podcast is a walkthrough of 12 high germ danger zones and ways to avoid and how to best clean the areas that most road warriors can’t avoid.

You Can Listen to the Elite Road Warrior Podcast on the Following:

What You Will Learn In This Episode:

  • Zone #1: Touchscreen Ticket Kiosk
    • ABC Affilate Test
    • Advice:  Wash your hands or use sanitizer after touching the screens but use a digital boarding pass whenever possible.
  • Zone #2: Security Checkpoint
    • Advice:  TSA Pre-Check or Clear are cleaner, quicker options.
  • Zone #3: Water Fountains
    • Studies by National Sanitation Foundation
    • Advice:  Water bottle fill up stations! Or bring a small water bottle and ask for a fill-up at the nearest cafe. Or simply buy a bottle of water. Cutting down on plastic waste is a noble goal, but sometimes traveler health has to take priority.
    • My personal suggestion: save the plastic, bring your own aluminum water bottle from Elite Road Warrior!
  • Zone #4: Airplane Seat Pockets
    • Advice: Keep it in your work bag. It’s worth the tiny extra effort to find it.
  • Zone #5: Airplane Tray Tables
    • Advice: Wipe the tray tables down like your life depended on it!
      • Use wipes correctly – Smarter Travel suggests wipe down all hard, nonporous surfaces thoroughly.
      • Personally, I use the Wet Ones wipes that come in single packs.
  • Zone #6: Airplane Bathrooms
    • The Save: Wash your hands, use a paper towel to open the door, do your business, use a paper towel to open the door again, and then use hand sanitizer when you get back to your seat.
    • Hand Sanitizer vs. Hand Washing on a Plane – Janilyn Hutchings 
  • Zone #7: Hotel Light Switches
    • Study by NBC News
    • Advice: Use something to turn on the light such as your sleeve, shirt, tissue when you walk in the room then pull out a wet wipe and wipe down any and all light switches.
  • Zone #8: Hotel Remotes
    • Advice: Smarter Travel suggests using the hotel shower cap over the remote or use those wet wipes – do you see a pattern here?
  • Zone #9: Hotel Bedspreads
    • Advice: Remove the top layer of bedding and sleep with only the washed sheets and blankets.
  • Zone #10: Hotel Pools
    • The Save: Rinse off before—and soap up after—a plunge in the pool. (Also: please, please keep your mouth closed)
  • Zone #11: Handrails
    • The Save: If you don’t need to use a handrail, then simply avoid contact. If you do need to steady yourself, make sure to wash your hands or use hand sanitizer as soon as you can.
  • Zone #12: Buffets
  • BONUS: Elevator Buttons
    • Advice: Take the stairs!
  • 3 Tips to Avoid Getting Sick After Flying (Smarter Travel)
    1. Stay Hydrated
      • Nasal mists have been found to be very effective in keeping this system working in your nose. (I like the ones from Ayr.)
    2. Keep Your Hands Clean
    3. Take Your Vitamins

More about Elite Road Warrior:

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store

058 – Live Questions from Eight Different Business Travelers

Welcome to the Elite Road Warrior Podcast Episode 058 show notes! This week on the podcast, answers to eight questions from real road warriors about the Six Energy Habits of the Elite Road Warrior.

You Can Listen to the Elite Road Warrior Podcast on the Following:

What You Will Learn In This Episode:

  • Question #1: What is your key to eating healthier on the road?
    • Food as Fuel and Fuel as Energy
    • MTHC – Make the Healthiest Choice
    • Eat CLEAN and GREEN
    • For more info, check out: Episode 043 andEpisode 054
  • Question #2: How do you workout when traveling?
    • Movement Creates Energy
    • Consistency Over Length –  It’s more important THAT I workout instead of HOW LONG I workout.
    • Often, I can get a good and sometimes even better workout due to two variables:
      1. The Time Crunch
      2. A Specific Plan
    • Increase M4X Formula
      • Stand More – think up on your feet not down on your butt
      • Walk More – think forward not still
      • Run More – think getting your heart rate up
      • Lift More – think strength training
    • Locations and Ways to workout while on the road:
      • Hotel Fitness Center
      • Hotel Room
      • Outside
    • For more info, check out: Episode 056 andEpisode 018
  • Question #3: How do you survive a trade show or conference day?
    • Keys for Trade Shows and Conferences:
      1. Sleep is absolutely critical
      2. Workout in the morning even if you’re going to be on your feet all day
      3. At all costs have a HEALTHY and SUBSTANTIAL breakfast
      4. Have your own water bottle (ERW style)
      5. Bring a snack
      6. Do intel for lunch
      7. Take an Energy-Refueling Break 
    • For more info, check out: Episode 020
  • Question #4: How can I get better sleep in a hotel room?
    • “I’m Bryan Paul Buckley and I’m a wake-a-holic.”
      • I’ve seen the consequences on the other side and don’t want to be THAT GUY anymore.
    • Think improve than increase
    • Have a bedtime ritual
    • Gauge your energy levels
    • For more info, check out: Episode 008 andEpisode 053
  • Question #5: How do you get anything done while traveling?
    • When I got really honest with myself, I realized I was always working because I was literally and figuratively all over the place.
    • I went from doing Marginal Work to Road Margin
      • Road Margin – working in the seams on the road
    • Here’s how I get things done in the margins:
      • Block and Tackle
      • Choose Email
      • Choose Calls
      • Lay off social media during the day
    • For more info, check out: Episode 022
  • Question #6: How do you find any time to read on a business trip?
    • Energy Habit 5: Develop – growing professionally and personally.
    • Develop windows to read
      • Let me give you some examples:
        • Drive/Ride to the airport
        • Walk to the gate
        • 1st Hour of morning in the hotel
    • For more info, check out: Episode 011
  • Question #7: What’s your secret to staying connected with your family back home?
    • Energy Habit 6: Connect
    • I had to change my mindset to how I could leverage the road to connect with my wife and kids in very intentional, thoughtful, and creative ways.
    • I leverage five means to connect in meaningful ways:
    • For more info, check out: Episode 056 andEpisode 038
  • Question #8: If you were a new business traveler, what would you focus on?
    • The road is all about your habits – Your Road Rhythm
    • If I could do it all over again:
      1. Leverage all three focus areas – Work / Health / Home Life
      2. Master the six energy habits
    • For more info, check out: Episode 051 andEpisode 057

More about Elite Road Warrior:

Road Warrior Assessment

Elite Road Warrior Book

Elite Road Warrior Store