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One Formula That You Must Implement on the Road

MOVEMENT. This energy habit is vital to the road warrior.

The road, by default, naturally does the moving for you. You’re moving in a plane. You’re moving in a car.

But then it conveniently puts you in a conference room chair, restaurant or bar seat, ending with an comfortable hotel bed screaming your name!

But this is exactly what has put most business travelers in the situation they’re in by not being anywhere close to being in shape due to the lack of movement within their average day on the road.

I’m here to challenge the average in order to move us to elite on the road and the first energy habit has to do with how you view movement on the road.

We MUST leverage the power found in the four energy movements. Most business travelers simply move as little as possible. I have a formula you must implement on the road. This one formula helped move me from 40 pounds overweight and a docile road creature to getting my girlish figure back and full of energy.

One Formula You Must Implement On the Road

It’s called ⬆M4X – Increasing your Movement in Four Ways.

⬆ = Increase
M = Movement
4X = In Four Ways

Our challenge is to increase our movement in four very specific and intentional ways on the road.

Two movements we do because it’s part of our day but we need to do them more.

The other two we often avoid at all costs and can offer a myriad of excuses of why we don’t or can’t do them.

The Move Energy Habit has four parts:

1. Stand more (think up on your feet not down on your butt)

2. Walk more (think forward not still)

3. Run more (think cardio and getting your heart rate up)

4. Lift more (think strength training with weights, bands, or body weight)

Some of you simply move like a sloth. You’re not in a hurry and as a result your body desperately needs more movement and definitely at a quicker pace.

I’m usually following behind you and trying to get around you. I’m always stuck in your aisle on the plane.

But most fall in the range of improving the first two (stand more / walk more) and creating practical and sustainable routines for the last two (run more / lift more).

Let me address the four push-backs I hear the most often of why most Road Warriors do NOT move more:

1. TIME – I know because I used this excuse for a long time. It’s easy to say we don’t have the time and some days, this may be true. But if we’re honest with ourselves, there’s time in the day to get in even a quick workout and I’ll show you how.

2. TIRED – The road naturally takes away our energy and as a result, who has the energy to workout after a long day? I’ll pushback that any type of the four movements of ⬆M4X will actually INCREASE your energy!

3. GEAR – I don’t have the space to bring the gear needed to workout like gym shoes, workout clothes, etc. This is a very thin excuse because it doesn’t take much space at all to get in a workout on the road. I’ll even give you some shoes and clothes ideas! (I know, I keep giving and giving…)

4. NO PLAN – This is understandable especially if you don’t use dumbbells or the machines in the fitness center. But I’ll provide you with what to do in a fitness center along with your hotel room, even to the point of a virtual personal trainer. I got you, man.

“The ⬆M4X Formula first and foremost starts with awareness. Are you aware just how often you’re doing or not doing the four parts of the formula?

1. Stand More (think up on your feet not down on your butt)

According to Tom Rath’s research in Eat Move Sleep, on average we now spend more time sitting (9.3 hours) than sleeping on a given day.

Here’s the challenge – take a stand against sitting. There are ways all around you : Stand at the airport / on a plane / in a meeting / create a stand up desk.

2. Walk More (think forward not still)

How often have you done one or more of the following?

  • Drove around the parking lot to park closer to save time
  • Taken the escalator or elevator to go up one floor
  • Had someone pick you up at the front door instead of walking to the car
  • Driven a short distance so you could go and workout
  • Chose the sitting bike in the hotel fitness center so you could sit and not have to walk on the treadmill

Let me challenge you

  • Take the stairs not the elevator (they’re NEVER busy and you don’t have to wait)
  • walk the escalator
  • get a higher hotel room

3. Run More (think cardio and getting your heart rate up)

Run More is one of the hardest and most challenging of the four ⬆M4X. But it needs to happen. Most Road Warriors neglect this for every possible reason:

  • I don’t have the time
  • I didn’t bring workout clothes
  • I have an old sport injury
  •  I might sweat
  • My man boobs will bounce unevenly (ok maybe this is a stretch)

Run More (Think Cardio) looks for creative ways to elevate your heart rate.

Remember Heart Rate Up Energy Level Up.

4. Lift More (think strength training with weights, bands, or body weight)

There are two options for Strength Training for working out on the road:

1. Body Weight

2. Free Weights

And there are usually two options for Locations for working out on the road:

1. Fitness Center / Local Gym

2. Your Hotel Room

GO and begin to get Your Move on the next time you’re on business travel!

 

This is the one formula that you must implement on the road. Remember: Something, Anything is Better than Nothing.

Five Reasons Why Personal Development Is A Challenge on the Road

Kevin is always reading. When he’s not working on emails, he’s got his phone out, absorbing content.
The problem is, nothing Kevin is reading is really sharpening his mind. It’s more of an escape. There’s nothing wrong with that except Kevin has become an escape artist. He’s consuming content, but it is not the right content that will actually help him develop.
He wonders why he’s stuck in his career. Imagine that. He has simply stopped developing in a way that sets him apart. Kevin is missing a huge element, which is the fifth energy habit: develop. I’m amazed at how little most business travelers actually read. What? Doesn’t scrolling social media count as reading? C’mon, man. I’m talking about a good old-fashioned book. I’ll even count an educational article or blog post.
The key here is to LEARN.
I can already hear the pushback. When do I have time to read, especially on the road? Let me remind you of the quote from the Elite Road Warrior book:
If you want to do something, you’ll find a way. If you don’t, you’ll find an excuse.
You make time for things that are important to you. I sit by guys on the plane every single flight who waste hours and miss opportunities to develop, even small amounts of time like 30 minutes. Dude, you can get back to binge- watching Game of Thrones or Ballers or ladies, back to This Is Us or Love It or List It.

Five Reasons Why Personal Development is a Challenge

  1. Desire

Most people I’ve found simply don’t see the value. They’ve learned what they’ve learned and are okay with where they’re at in their life. If they don’t care, personal development is simply not going to happen.

  2. Time

This is usually the number one reason I hear. “When could I possibly fit this luxury into my life?” I argue if you desire personal development and value it, you will MAKE the time. If our attitude is “when I find the time” it will never happen. By the way, I’ve never ever “found time.”

  3. Inconsistency

If we have the desire to personally develop and find the time, being inconsistent can be a huge challenge. We start and stop then start again and never gain momentum because we’re just not consistent enough.

  4. Random

 I have found this one is ultimately the downfall to someone who values personal development. We have SO many interests so we bounce around from one thing to another. Nothing gets completed and although we’re developing personally and growing, it’s limited because we don’t have a plan.
If you leave your growth to randomness you’ll always live in the land of mediocrity – Brendon Burchard

  5. All-Consuming

 Someone who is “too much” into personal development which can consume all of your time and overwhelm everyone else. Instead of encouraging it becomes over-dominating.
If learning is a priority for you, then you will make, not find, the time. (Seriously, when has anyone FOUND time and if they did, can you let me know where?) Most people don’t like to read because they were scarred in school being forced to read content they did NOT want to read and didn’t see the relevancy. I’ll give you that, but they’ve kept that mindset decades later.

Two Keys to Sharpen the Mind by Reading

1. FIND SOMETHING YOU ENJOY
This is entry-level reading. This could be absolutely anything. It could be an autobiography. It could be a book that’s been made into a movie.
Let me give you an example. I’m a Chicago sports fanatic, so when the Cubs won the World Series in 2016, this city became absolutely unglued. The celebration parade in downtown Chicago was the fifth- largest recorded gathering of mankind in history. So, I wanted to know more about the back-story of the complete rebuild of the team. I found a book called The Plan by David Kaplan, and I was absolutely lost in the book. It was a blast to read because I enjoyed the subject.
If you’re just starting out, find something you enjoy to get you INTO the habit of reading. Even when you become an avid reader, finding a book like I found on sports is a good escape, especially before bed. But don’t stop there. There’s a ton of money left on the table if you don’t do the second key…
2. FIND SOMETHING YOU WANT TO LEARN
This is next level, kiddos. It could be for your job/career or to develop a new skill. The topics are endless, and this is where most business professionals wonder why they’re still stuck in their job, like Kevin. Most only read what is required of them instead of reading to get ahead.
Here’s the Key: They Learn for Survival Not Success.
If and when you change your mindset to reading for success, everything changes. You’re automatically ahead of almost everyone since almost no one reads. So, find a subject you want to learn and crack open that book!
How do you pull this off while on the road? You need to answer these four questions:
1. WHAT DO YOU WANT TO READ?
You need a plan. Find what you enjoy and what you want to learn, as mentioned above, and then dive into the book. Consider it part of your road thing.
2. WHERE CAN YOU FIND WHAT TO READ?
I love this question! There are a few ways to acquire this intel:
Online Research – go to Amazon, Barnes and Noble site or iBooks. Find a genre and start doing some simple research. With the Amazon tracking intelligence, in a matter of moments, you’ll be fed “You May Also Like” recommendations. Due to the vastness of the online market, you can find a number of book possibilities without having to go anywhere.
Traditional Bookstore – Go old school. I absolutely enjoy going to an actual Barnes and Noble on the road as a downtime activity in the evening. I’ll take an hour, find my genre favorites (business/psychology/health/nutrition/sports), buy a hot tea (de-caffeinated), find a chair, and flip through the pages. I could easily lose an hour and it creates SO much energy for me. Another low- hanging fruit option is an airport bookstore. The selection is limited but you’d be surprised how many new books will catch your interest. I’ll often go into these stores for 5-10 minutes during my walk time before a flight or on my way to the gate. It’s another way to find additional book options. Don’t limit yourself.
3. IS THERE ANYTHING I CAN LISTEN TO AUDIBLY?
I’m a HUGE fan of audio, mostly because of the convenience. I’m usually on the move more than I am sitting down, so why not make the movement an advantage for me?
As a result, I’ll find whatever book version I can and listen to the audiobook. Often, I’ll get both the book and the audio. Sounds redundantly redundant, but hang with me. If I’m traveling, I can often crank through a ton of audio, but I’ll want to go back and grab key concepts. This is where the printed version comes into the picture. I can go back and do a quick review of what I’ve listened to because it’s fresh in my mind, and I can easily find the key concepts I want to record for my notes. Make sense? As the saying goes, “Don’t knock it till you try it!”
There are also some great podcasts that can serve as a learning platform. They work great because of the shorter length, and you can find specific topics that interest you so you can dive right in and learn. If you’re not listening to the Elite Road Warrior Podcast, this is a great place to start! Episodes average around 30 minutes so you can get in and out.
PRO TIP:
Audible (owned by Amazon) is an audiobook library that is absolutely amazing. For a monthly subscription, you can get credits and choose books. They’ll send you a free credit for an audiobook from time to time and they will offer discounts for 3 credits if you’re an Amazon Prime member. This is definitely worth the investment to develop both personally AND professionally on the road.
In fact, the Elite Road Warrior book is available on Audible and has been the #1 way business travelers are reading the book due to the convenience.
4. WHEN CAN YOU MAKE TIME TO READ?
Did you catch that? MAKE time to read.  Create time blocks to schedule your day so you can tackle reading.
Let me give you an example. I have at least two reading times each day: first thing in the morning during my energy hour; then, if I’m flying that day, I use the flight time, usually the first 30 minutes, as my second reading time. If it’s not a flight day, I’ll carve a second reading time block in my day where I know I need to conserve energy and a reading block will be a good break for me to develop.
Another reading time was referenced in the last point with audiobooks. As road warriors, usually, our schedules are rather predictable. Let me give you my predictable audio times to develop:
  • In my car driving to the airport.
  • Walking to security and to my gate.
  • Walking around before I board since I prefer NOT to sit down but to a MOVE action item.
  • If I rent a car, I’ll choose something audio to learn rather than getting lost in sports or talk radio, which is SO easy for me to do.
  • Many road warriors have a territory and do a ton of driving. They often drive between to cities (I often fly into Cincinnati, then drive to Columbus, then to Cleveland). This is a perfect time to knock out an entire audiobook. This type of road warrior can seriously leverage their windshield time with a mobile classroom.
  • Standing in line is a short but great opportunity to catch a few paragraphs. I’ve knocked out chapters of a book just waiting. I have the Kindle app and sometimes will choose certain books JUST for such times. I can quickly pull up the book on an app and be reading in seconds. Note: this also dramatically helps my impatience during these times when I sadly analyze the inefficiency that is causing the wait!
James Clear has a perfect article called “Seven Ways to Retain More of Every Book You Read,” which I highly suggest checking.
BABY STEP TO SHARPEN THE MIND
I realize you’re more likely to go to bed early or eat brussel sprouts than you are to pick up a book. So, if that’s the case, simply find something you like to read and start there. The fact that you are reading this article is huge, so you’re on your way. Now, keep the momentum going and create a plan.
THREE-POINTERS
1. Find something to read that you enjoy and want to learn.
2. Determine when you will make time to read and what you can listen to audibly.
3. Download the free Personal Development Plan (PDP) when you request it.

3 Mindsets to Shift to Stay Connected with Those Back Home

I’ve met too many road warriors through the years whose most important relationships were the quickest things to get neglected on the road.

Why? They didn’t feel the consequences right away. I know because I was that guy too.

When I first started traveling, I was completely unaware of how my business travel life would affect my family and friends in the short term let alone the long term. I was simply excited to see a new city or have a new experience and wanted to share it with my family and friends – who wouldn’t, right? But their response was a “good for you” or “wow, must be rough to travel for work.” They saw the highlights and of course, that’s all I was sharing with them.

Here’s the key and where I went wrong:
I somehow forgot that their lives back home continued as mine took a pause while I hopped on a plane, stayed at a nice hotel, and had my meals prepared for me with no responsibilities at home.
They quickly grew weary of my updates that only seemed to highlight their mundane life back home. Another day just like yesterday. But when the weeks became months and the months became years, distance started to grow more than just the miles from home and my next city.

One of the areas road warriors struggle when they open up and are truly honest is staying connected with those they love back home. It’s a challenge to maintain a relationship where you’re simply not there.

You may be married and have kids like me.  Or you may be like Mia, a data consultant, who I met on a flight to Phoenix from Chicago. She’s single, in a relationship she cares about and wonders if it can be sustained on the road. And should she continue to be a road warrior if she ultimately wants to have a relationship because her boyfriend is concerned about how much she’s gone?

Connecting is a real issue whether you’re experiencing the pain yet or not. And that’s one of the problems: you don’t feel the consequences or the pain right away.

Author, Andy Stanley, talks about learning the difference between Problems to Solve and Tensions to Manage. Often there is a clear difference and with relationships on the road, this a clear Tension to Manage with tension as the keyword in many cases.

When I talked to other Road Warriors about this challenge, their feelings were strong. Maybe you can relate…

Ever felt this way?

  • I’m killing it on the road but getting killed at home
  • I’m important on the road but invisible at home
  • I’m in control when I travel but lose control in my own home
  • I tell others what to do on the road but only get told what to do at home
  • The guilt of being gone is just overwhelming and feel my kids will hold it against me someday

Other “Off the Cuff” comments went something like this:

  • After a week or two home, my wife would ask me when my next trip was scheduled because I was messing up her groove at home
  • My spouse and I are just house managers now. I do my road thing and she does the home thing. Not ideal but it is what it is and we make it work
  • I don’t want to keep dating you because you’re always gone – I’m tired of just random texts or calls only when it’s convenient for you
  • This is the ideal marriage – you have direct deposit and rarely home!
  • My marriage didn’t make it because we just grew apart with my travel and being gone so long.
  • We both didn’t try, but I feel the most guilt for not trying hard at all when I was on the road. Oh, the regrets

Hard but true comments from real Road Warriors. It’s easy to have the road become a place of escape from the busyness and the responsibilities back home. And when you have some of the above feelings or can relate to the quotes, it makes the business travel life all the more appealing.

But I want you to excel in every aspect of your business travel life not just your work. Too many road warriors sacrifice their health and their home life for the sake of work then find themselves years later, overweight, in the worst shape of their life with their relationships back home struggling to survive after years of neglect.

3 Mindsets to Shift to Stay Connected with Those Back Home

1. Respect that their lives are continuing back home without you

It is hard accepting this simple reality but it’s true. Just as you’re gone doing what you do on the road, they’re at home doing their lives, with or without you and often they have the exact same routine every single day when our schedule on the road is often the complete opposite.

The longer you travel, the more those back home “get used to” you being gone and they adjust, adapt, and make the best of it.  Now personally, I don’t like to be replaced so I have a hard time with this one. I also don’t like to think others are moving on without me.

But this is the mindset shift that I had to make to begin to stay connected with those back home.
Too often my schedule is the only thing at the forefront of my mind and I need to be reminded my daughter has volleyball tonight and my son has soccer.  My oldest is studying for a big test and my little one’s cough is getting worse.

When you come back home, there’s catch up to do with family and friends. You do what you can on the road, but the more days you’re gone, the more life events you miss, this reality becomes all the more a reality.

You must begin respecting their lives are not on pause simply because you’re on a business trip.

Here’s the Key Takeaway: Respect may look more like asking and listening than talking and impressing.

2. Realize those back home may not want to know everything

I had an opportunity to apply this one and blew it albeit with good intentions. My wife loves sunsets so I drove to the coast only a few miles away in California after my meetings so we could FaceTime and enjoy it together.  The weather was awesome, the view was even better, it was picturesque.

My kids were soaking it in and my wife starts to cry and not those tears of joy kind. The sun could NOT have set fast enough, and it’s still a joke between us now but I sure didn’t get it at the moment.

I remember when I finally got this point – I was in La Jolla, CA for a business dinner in a restaurant that overlooked the cliff into the Pacific Ocean. And like it couldn’t be any better, the sunset was amazing, the wine was great, and two professional athletes were sitting next to me. Then my phone rings from my wife. Of course, she calls now.

And I didn’t want to answer but I did. I couldn’t keep my big mouth shut.  I was gone all week, this was my last night and the last thing she needed and wanted to hear was what an amazing night I was having when it was below zero back home back in Chicago and one of the kids was throwing up.
I finally got this lesson to realize they may not want to know everything. We need to realize and be guarded what we share from our highlights. If they do seem to enjoy it, they may be doing it just to be nice!

Here’s the Key Takeaway:  Know when and how to involve those back home in your life on the road.

I’ve learned to ask my wife just how much she wants to know about my dinner or location – this question is from doing it the wrong way too many times. I’ve learned to ask my kids what they want to see or hear about which has been so helpful. For my friends, well, I love to rub it in when I’m at spring training, the ocean, or a ballgame while on the road knowing it will “poke the bear” and always serves for some good banter.

Be conscious and respectful by realizing what those back home want to hear from you.

3. Reaching out should look different

The obvious hard reality is the road limits us on how and when we reach out. But often we can use this as an excuse because of the limitations and inconveniences.

I was better than the average at “checking in” back home but it was usually just that, checking in.  It was on MY time and MY means (text / phone / video call).

And when I did, sadly I was often distracted and not giving what “little time” I did have for those back home, my full attention. My wife knew and often my kids unintentionally would call me out: “Dad, what are you reading right now?” “Why are you looking around?”
Caught.
Nailed.

The Check-In guy or girl does the bare minimum.
But the Connect-In guy or girl goes above and beyond. this requires so much more of us but it’s worth every moment.

Here’s the Key Takeaway: At some point on the road, we need to move from the Check-In Guy or Girl to the Connect-In Guy or Girl.

Those back home deserve us reaching out differently, not about fitting them in “when we have a moment” that is only convenient for us. There are many creative and thoughtful ways to Connect-In but this comes with maturity and commitment to truly staying connected with those you love back home.

I encourage you to get the Elite Road Warrior book and consume then apply the Connect energy habit section and chapters. It’s an investment with long term results in an area that truly matters in the long run – those we love back home…

Now, the 2nd Phase of the Elite Road Warrior Levels is to become the Experimental Road Warrior.

I had to learn to experiment with ways that would truly connect with those back home. And it was fun learning what worked and what was just okay.

The 6th Energy Habit CONNECT is absolutely critical in order to becoming an Elite Road Warrior.

Three critical aspects of CONNECT:

1. Connect Intentionally
2. Connect Thoughtfully
3. Connect Creatively

You hear those and may think one of two things:
1. Those sound too easy or easy enough
2. Wait, I’m already doing those

Then get the book and find out more. I know I was ahead of most on Checking In with the Fam and Friends but looking back, that was entry level, not an elite level I’ve worked up to with hard work through the years of being intentional, thoughtful, and creative.

I challenge you to really think through if you’re a Check-In Guy or Girl. Be honest. Do you fit those back home in the margins of only YOUR schedule? Do you give them your full attention when you are connecting with them? Are you respecting their world without you while you’re gone?

My hope is you’ll be motivated and inspired to become a Connect-In Guy or Girl who learns to excel in this key focus area of the business travel life.
An Elite Road Warrior does not assume they’ve made it already – they want to be challenged and always look for ways to grow and improve…

What Every Elite Road Warrior Does the 1st Hour on the Road

I’ve been humbled and honored by all the feedback, support, and positive takeaways from so many people who’ve read my book, ERW – Six Energy Habits to Master the Business Travel Life.

This book would NOT have hit #1 best seller in two categories (business travel reference and work-related health) without your incredible support so know how much I really do appreciate it.

I try to bring you tangible and practical strategies based on the six energy habits, the premise of the Elite Road Warrior book, that make a difference on your business travel day.

My challenge is two-fold:

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

The goal of this blog and the ERW podcast is to leverage the road and what it CAN give to you not let it limit you and what it can’t give to you. That’s old school and why most people on the road are just existing road warriors simply getting by.

We’re here to get better not get by.

I’ve seen MORE than my share of existing, sloppy road warriors and it breaks my heart. They can leverage the road to transform their work, health and home life! It’s possible and I’m living proof.

So here’s a question for you right out of the gate (and quite possibly an airplane gate for you):

Do you consider yourself a morning person?

Just hearing the word “morning” can often cause a mixed reaction of joy, excitement, anticipation.

Some people are HUGE morning people. They wake up with the sun and the morning is their best friend. “Give me that early morning sunlight and let me attack this new day!”

Then, there are the others…

I would say they’re described in this famous quote, “I’d like mornings better if they started later say, after lunch” by the great philosopher, Garfield.

Regardless if you’re a morning person or not, every single one of us on the road from executive to regional manager have one specific thing in common:

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

I’ve found most people’s mornings are one of the following:
1. Lazy (do whatever I feel like doing) – meander
2. Reactive – check email, text messages, phone calls

Do either of these sound like your morning routine?

You roll over and immediately check your phone. In Bed. You check your email and start reacting to everyone else’s false emergencies and needs.

You eventually stand up and stumble over to the tiny coffee maker in your hotel room and gulp down as much coffee as possible, rush to get ready for the day and then start working based on what’s in your inbox.

By checking your email upon waking you have just hijacked your day. You are now reacting to what everyone else wants from you versus proactively setting the direction for your day.

I love this quote by productivity specialist, Carson Tate: “The first 60-90 minutes of the day is your opportunity to lay the foundation to achieve your goals and dreams. Yet, for many of us, our morning routine is undermining our achievement. Instead of setting up the day for purpose, success and enjoyment, we become reactive slaves.”

Jeff Sanders of the 5AM Miracle says, “the norm for most people is starting off each morning with the decision to procrastinate by smacking their alarm clock and delaying the decision to bounce off to bed and dominate their day. Snoozing inadvertently becomes a reactive choice, which leads to further reactivity.”

I love this Hal Elrod quote: “Most people just focus on getting through the day, taking the path of least resistance, and pursue short term, short-lived pleasures along the way, while avoiding any pain or discomfort that might cause them to grow.”

I can hear the pushback already: Alright Mr. Self-Proclaimed Elite Road Warrior, you don’t know my travel schedule or how long my evenings are or….

You’re right… and wrong.

You’re right, I don’t know your exact schedule.

But you’re wrong in that when you pushback you already are in a defensive mode and the more road warriors I talk to, the more I learn this is Pandora’s Box where there’s a lot more involved:

  • 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 binging on streaming services

Shall I go on?

But the most successful are both of the following in the morning:
1. Intentional – They have a plan
2. Focused – They execute the plan 

And THIS is regardless if they’re a “self-proclaimed” morning person or not.

They use the 1st Hour to do one specific thing: take care of me first (it’s all about me, baby!) – but in THIS instance, it’s a GOOD thing!

How do you use the FIRST hour of your morning on the road?

Lazy and Reactive
or
Intentional and Focused

My goal is for you to be willing to experiment with your first hour of your morning on the road and ask how you can maximize it to be a catalyst for the day ahead.

Spoiler Alert: the KEY to a successful 1st hour of the day begins the night before: getting a good night of sleep

Most people struggle in the 1st hour of the morning simply because they’re just too tired, maybe even exhausted. They’re just not getting enough sleep.

George Lorimer had a challenging quote: “You’ve got to wake up each morning with determination if you’re going to go to bed with satisfaction.”

And how do you do that? By leveraging the power of the first hour of your day. What can you do each morning that will create energy for you for the day ahead?

That question is intentional and focused and what gives the high achiever an energy edge.

So, Why the 1st Hour of the Day?

1. Blank Slate – the day has not taken over just yet
2. Your Mind is Clear
3. Nobody else’s agenda yet
4. What you choose to do will give direction to the rest of your day

But this is assuming you’ve not had only a few hours of sleep, and waking up a little hungover or feeling like you swallowed a half dozen cotton balls.

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

Now, everything is viewed through the Six Energy Habits on the Road, so the ideas are to encourage you to implement as many of the six energy habits when you leverage your first hour of the day.

2nd Spoiler Alert: You can hit 4 of the 6 Energy Habits in the 1st hour of your awake time.

So What does every Elite Road Warrior 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

I don’t mean alcohol or even coffee.

Chances are you don’t drink enough water during the day and/or have an adult beverage or 3 close to bed and you have that feeling when you wake up that someone stuffed a cotton ball in your mouth multiplying every hour!

  • Water is absolutely critical to get your high performance vehicle, aka: your body, the fluids it needs to run at an optimal level.
  • You need to add water into your body immediately to wake your system up and ready for the day ahead and this means before Coffee (which is morning booze to most road warriors)
  • But what does an ERW do? – My morning drink – room temp water / lemon essential oil / hymalayan pink sea salt / greens powder

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

2) Learn

Read or listen to something for personal/professional growth. The 1st hour of your morning on the road is a perfect time to “get your read on.”

What if you reserved time (30 min / 20 min / even 10 min) to learn – activate your brain and put something good / challenging in the 1st hour of the day? You could read, I don’t know, maybe a book called Elite Road Warrior. There’s an audio version too, so no complaints, man.

Learn falls under DEVELOP – Energy Habit #5

3) Meditate / Pray

This is time to be mindful. This could be a spiritual practice or just a stress release, centering practice.

Meditation can be simply clearing the mind and finding a place of peace. Prayer is well, prayer. Talking to God. I’m not trying to sell either concept but a reminding you of their value especially the 1st hour of the day to give you energy.

Many do breathing exercises as they meditate. Others use Guided Meditation.

I recommend the 10% Happier App –  but there a number of other apps.

Prayer reminds me life is not all about me. Just think through which one would serve you during the 1st hour of your road morning. Just 5 minutes will make a big difference.

Meditate/Pray falls under DEVELOP – Energy Habit #5

4) Write 

Journal / think space

I realize this is a big step for most road warriors and definitely higher up in the Elite Road Warrior levels.

But it needs to be on your radar and hence one of the options.

This could be as simple as writing one line, the concept from Scott Mawdesley which says it doesn’t matter what you write but that you write. It could be something reflective, a way to process your past day, something you’re learning, etc. Here are Scott’s Write One Line Journals: www.WriteOneLine.com

Or consider the ERW Branded Journal

THINK SPACE – this is putting your thoughts on paper. I’ll take even 5 minutes with my Think Space Journal (TSJ) to “get things out” (it could be work-related, ideas for connecting with my family, writing ideas, anything)

I love looking back at the end of the quarter for trends and where my list has gone the past few months in both my quarterly journal and my think space journal.

The point is trying something that works for you and give it a real shot

Write falls under DEVELOP – Energy Habit #5

5) Move

We simply don’t move enough when traveling. The road does the moving for us but we’re usually sitting down. On a plane, in a rental car or RideShare, in a conference room or restaurant.

We need to be intentional about adding movement into our day and we do that by Increasing movement in 4 ways.

  1. Stand – up on my feet not down on my butt
  2. Walk – take that stand and move forward
  3. Run – think cardio
  4. Lift – think strength training

And the morning is a perfect time to “get your MOVE on” You can even combine energy habits with MOVE and DEVELOP – listen to this podcast or an audiobook as you go for a walk or run or workout

Moving creates energy in your morning and gets you ready to perform.

Move shockingly falls under MOVE Energy Habit 1

6) Connect with Family/Friends

Connect focuses on not being a check-in guy or girl but a connect-in guy or girl and this is done in a Block & Tackle time like now.

This may be a text banter with a spouse, child, or friend.

But the purpose here is to have real purpose that moves the relational needle

Connect: Intentionally / Thoughtfully / Creatively

In the ERW book in the Connect chapter, I dive deep into each one of Connect: Intentionally / Thoughtfully / Creatively so that may be your best reference.

Ideas:

The point is taking time to connect with those back home in an intentional, thoughtful, and creative way.

Connect with Fam/Friends falls under CONNECT – Energy Habit #6

7) Eat

This is an absolute MUST to get something healthy to refuel your body especially if you don’t know when you’ll eat next or exactly what.

Control every meal you can on the road with CLEAN & GREEN. Clean and Green is a process.

Remember: Add first then reverse. Get the good stuff in then begin eliminating the bad stuff.

Too many people have a coffee and donut/bagel breakfast and wonder why their energy tanks mid morning or make a bad lunch decision.

Not the ERW.

Remember, food is fuel and fuel is energy. Most mid to high level hotels have a good breakfast selection but you need to “select” the right food.

We must make smart choices that increase and almost guarantee our success for the day ahead and that 1st hour means fueling the Ferrari!

Drink falls under FUEL – Energy Habit #3

8) Plan / Review

Sadly, most of us go into reactive mode for the day ahead. We put it little to no thought of where our day is headed and then we wonder why didn’t get much of anything done especially of any importance.

But what if we took even a few minutes to plan our day and really think through the Top 3 tasks that need to get done?

We know the value of planning but how about making it part of your energy hour that affects the rest of your day? If you don’t plan the night before, this could be your time so you know where your day is heading before it officially begins.

I choose my Big 3 – Must Do No Matter What most important tasks. I ;ist my appointments for the day which include appointments to myself to Block and Tackle (discussed in detail in the ERW book).

Review is looking at who you’re meeting with today, do some research on LinkedIn, review your presentation, pitch, etc. I want to be sharp and on my game by not only knowing people’s names but a little about them, the agenda, and what I want out of the meeting. This all comes out of a quick review.

Take a few minutes to plan your day and to review. It’s a must to becoming an ERW.

Plan / Review falls under PERFORM – Energy Habit #4

 

So let’s make some changes!

1. Choose which of the eight options we just discussed that you want to begin to implement
2. Create two versions. Why? Because some mornings you’ll have more time than other days and you want to be able to do something, anything, just not nothing! (heard THAT line from me before?!?)

Long Version (ideal)
Short Version (bare minimum)

Here’s a Personal Examples of My Normal Routine:

1. Drink – 1 min (make and drink)
2. Read – 20 min
3. Pray and Meditate – 15 min
4. Write – Journal – 15 min
5. Move / Listen – 30 min
6. Connect – 10 min
7. Fuel – 15 min
8. Plan (my day / names and research of the people I’m meeting) / Review – presentations, etc. – 15 min

My long version is 2 Hr
My short version can be 30 min or preferably 1 Hr

Leverage that for road for YOU to become an ERW today.

You Got This!

How to do more than survive a trade show on the road

One of the aspects of business travel for many road warriors is trade shows, events, conferences, etc.

Whether you’re working them or just attending them, they can be an absolute grind that becomes even more of a challenge.

Those very long days and sometimes even longer nights expose many of our already bad road habits on the first day let alone an entire event!

I remember my very 1st large trade show that I was “working the booth” as we often say.

It was in Orlando in the early spring so I was thrilled by the weather coming from Chicago. Silly me to think I would get to enjoy ANY of that Florida sunshine. The show hours were ridiculous, then the customer dinners and corporate events/parties at night.

I was young, ambitious, foolish, and did NOT know how to pace myself in those early days.

For someone who’s never worked or attended these type of events, they somehow seem more glamorous than the true reality.

I rarely saw the sun, ate whatever and whenever I could. I was unable able to enjoy the hotel except crash on the bed in a complete coma which seemed like a nap then wash-rinse-repeat.

My voice was shot, my feet hurt, I was tired of giving the same elevator pitch to people who too often could care less, and I had my fill.

And the more my role changed and my title increased, the more responsibilities I had on any given day of an event.

At one point, I was working the booth, in meeting rooms, hosting dinners, attending 2-3 corporate events into the wee hours of the morning, then having to get up early for key breakfast meetings.

Day after day after day after day.

I did NOT know what I didn’t know and just grinded myself through the trade show / conference season not knowing there was any other way.

Here are three of the Most Common Challenges I Faced

1. 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.

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

3. 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.

But…

 

 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 business people 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

1. Sleep Schedule

I start with this because on these grueling weeks, this is the 1st priority to go. You look at the average person on day two not to mention day three and they’re a walking coma.

Sleep is our biggest performance enhancer on the road but it seems to become even less of a priority with a brutal morning-to-night event schedule.

We MUST prioritize sleep and remember reality #1 – only you can take care of you I know the amount of sleep I need to be sharp – not just coherent – so I need to do whatever I can to guard that sleep time.

When you’re tired you make tired choices that are the path of least resistance and are only convenient, rarely healthy or the smartest choice.

Michael Hyatt often says, “the more tired I am, the dumber I get.”

I’m starting with the biggest ask in guarding your sleep, but it’s the biggest difference maker to your energy especially at a trade show or an event.

You need even more sleep at trade shows, conferences, events because you’re consuming far more of your energy so make sure you guard your sleep ESPECIALLY your 1st and last night.

Why those nights? Get your event off to a good start and the last night you want to start removing the sleep debt you put yourself in and you don’t want to be a complete train wreck and useless to those back home.

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 a 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.

An ERW (Elite Road Warrior) knows when it’s time to go and is shameless about it. They know who they need to see at a corporate event or party, they know the end goal of that conversation and when they’re just hanging around just to hang out. Look at the bigger picture and what an extra hour at a late night event will do for you in the long run compared to an hour of quality sleep.

2. Water

We normally don’t consume enough water on an average day, but Continually Hydrate is a key focus area.

You need to be responsible for your own water which starts with carrying your own water bottle. I don’t know, maybe an ERW branded water bottle with a slick handle? Just sayin.

You need to stay hydrated if you’re up on your feet and talking to people all day. There are often places to “fill up” water but rarely anything to put water in more than a toddler dixie cup so BYOWB (bring your own water bottle)

Also, for you “adult beverage drinkers”… you absolutely must join the free 1:1 Match Program – create a rule that you won’t have a 2nd drink until you finish your glass or bottle of water.

This alone is a game changer for those who decide to get the happy hour drink and I don’t know, 4pm when they start serving it, hit 1-3 corporate events/parties and a customer dinner!

And shockingly, you don’t have to drink everything offered to you. Often, I save it for the “better stuff” later – you can take a pass just don’t try and make it all up later.

Another tip, know when you’ve had enough and just switch to water. Nobody there knows and to be honest, nobody really cares. They may actually like you better if you stopped a beverage or three ago!

The point? Get watered down, man.

Have water be your companion all throughout the day but especially the last hour before bed.

3. Meal Planning

I used to consume the worst food that was so overpriced and did absolutely NOTHING for my energy.

I inhaled it and felt like I ate nothing, but was reminded a couple hours later when my body’s trying to process it. I’m stinking up the joint looking around like it was someone else.

Remember, Food is FUEL and FUEL is ENERGY.

When you don’t eat or you eat poorly, it’s a direct correlation to our energy and that’s exactly what we need to not just survive but thrive at an event.

As a result, control what you can control and that starts with breakfast. Make sure you’re taking time for a Clean and Green breakfast to at a bare minimum set up your day guaranteeing you have a strong base if you don’t know what will happen the rest of the day.

Do whatever you can to guard your lunch break. If you’re working a booth, you’ll get a lunch break. Maximize it.

I always and I mean always do intel on my options, how long it will take to get there and what food will be available for me.

If I’m not working a trade show floor, I have even more control and less excuses. Many conferences offer a lunch so MTHC (Make the Healthiest Choice).

Remember, food is fuel and fuel is energy. Where most people crash is in the mid-to-late afternoon depending on what they had for lunch.

Don’t be THAT guy or THAT girl.

Take control of your food because Food is Fuel and Fuel is Energy

4. Maximize Your Breaks

You have breaks at an event beyond your lunch break. Ask for them. Guard them.

Make the most of them – find or do something that brings you energy not consumes more energy

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

These sound crazy and require effort but remember, you’re NOT everyone else. You’re an Elite Road Warrior and your behavior is different as a result.

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 I use these on the road but especially for the Trade Show / Conference / Event Week.

And even more so if I’m working a trade show. I’m a captive audience and that mid to late afternoon crash can be avoided and this is one of the biggest ways – having a healthy snack that is easily accessible.

You need to take control of your day. Let me give you a recent example.

I was in Vegas at a trade show after walking the show floor and had an event to attend in the early evening before a client dinner.

In the past, I talk myself out of going back to my hotel room due to all the effort and choose the path of least resistance and just stay at the event and drink cheap beer or wine and eat unhealthy appetizers.

This time, though, I choose to make the effort to go back to my room, workout for just 10 minutes in my room for some energy, FaceTimed with the fam, had a healthy snack (since I had a kitchen in my room and that was done on purpose!).

At that point I was more than ready for my evening with two corporate events and a dinner.

It can be done.

Let’s Land This Plane

There is a way to do more than survive a trade show and/or event whether your working or just attending it.

I want to challenge you. You have more choices than you realize when you’re at or working an event such as a trade show, conference, etc. Most “go with the flow and react” but not an ERW.

We have a THRIVE PLAN then execute it no matter what those around us are doing or not doing. If you can learn to take control in the toughies like an event, you’ve got this for the normal business travel trip.

Leverage that for road for YOU to become an ERW today.

You Got This!