Brain, Brawn & Business

AdviceCast Episode 18 - The weekend binge🎙 .. It doesn’t matter how healthy and committed you are with your food and training during the week, if you don’t approach the weekend in the right way you will never make progress and you will never achieve results. .. In this episode I discuss why the weekend binge doesn’t work and some strategies you can implement to keep you on track. .. Key takeaways: ➡️ Why rewarding yourself for a healthy week never works ➡️ The right way to approach your weekend ➡️ Don’t go back to back with unhealthy meals ➡️ Why exercise is important before you indulge ➡️ Why your Sunday night meal needs to be healthy ➡️ Importance of planning next week .. PODCAST PLATFORM LINKS: .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. FREE WHATS APP & FACEBOOK GROUP: .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. CONNECT WITH THE HOST OLIVER: .. 🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez 🔴 Instagram: @ollieberquez 🔴 Twitter: @ollieberquez Facebook: 🔴 facebook.com/ollieberquez 🔴 facebook.com/BlitzFitMe 🔴 facebook.com/4DFitUK 🔴 If you want any advice or support then email me on oliver@4dfit.co.uk .. FIND OUT MORE ABOUT 4D FIT: .. ✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY ✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching ✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk ✅ Our next 9-week course starts Monday 18th July .. BUSINESS OWNER PERFORMANCE PROGRAMME: .. ⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work. ⚫️ Please click to find out more https://procoach.app/oliver-berquez .. LIFESTYLE APP FOR COMPANIES: .. ☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism ☑️ 45 varied home workouts - with and without equipment ☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options ☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness ☑️ 35 family indoor and outdoor challenges and activities ☑️ Blogs and articles - educating on health, sustainable living and performance ☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 17 - Doing the most important tasks early🎙 .. With the ever increasing challenges to our schedules on a daily basis, it’s essential to get the most important things done early in the day, to maximise productivity and performance. Win the morning, win the day! .. Key takeaways: ➡️ Getting set the night before ➡️ Scheduling the right amount of time for each task ➡️ Avoiding distractions ➡️ What’s needed, not what’s easiest ➡️ Getting your mind focused ➡️ Using music to increase productivity - https://m.youtube.com/watch?v=WPni755-Krg .. PODCAST PLATFORM LINKS: .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. FREE WHATS APP & FACEBOOK GROUP: .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻 .. Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. CONNECT WITH THE HOST OLIVER: .. 🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez 🔴 Instagram: @ollieberquez 🔴 Twitter: @ollieberquez Facebook: 🔴 facebook.com/ollieberquez 🔴 facebook.com/BlitzFitMe 🔴 facebook.com/4DFitUK 🔴 If you want any advice or support then email me on oliver@4dfit.co.uk .. FIND OUT MORE ABOUT 4D FIT: .. ✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY ✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching ✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk ✅ Our next 9-week course starts Monday 18th July .. BUSINESS OWNER PERFORMANCE PROGRAMME: .. ⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work. ⚫️ Please click to find out more https://procoach.app/oliver-berquez .. LIFESTYLE APP FOR COMPANIES: .. ☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism ☑️ 45 varied home workouts - with and without equipment ☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options ☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness ☑️ 35 family indoor and outdoor challenges and activities ☑️ Blogs and articles - educating on health, sustainable living and performance ☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 16 - The kitchen clean out.🎙 .. This is a simple and highly effective strategy for anyone that has over indulged, eaten unhealthy and drunk a little too much through lockdown and now want to get back on track with their health and fitness. .. Key takeaways: ➡️ Including the whole household on board ➡️ How the clean out works ➡️ Planning and prep ➡️ Shop and restock .. PODCAST PLATFORM LINKS: .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. FREE WHATS APP & FACEBOOK GROUP: .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻 .. Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. CONNECT WITH THE HOST OLIVER: .. 🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez 🔴 Instagram: @ollieberquez 🔴 Twitter: @ollieberquez Facebook: 🔴 facebook.com/ollieberquez 🔴 facebook.com/BlitzFitMe 🔴 facebook.com/4DFitUK 🔴 If you want any advice or support then email me on oliver@4dfit.co.uk .. FIND OUT MORE ABOUT 4D FIT: .. ✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY ✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching ✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk ✅ Our next 9-week course starts Monday 4th July .. BUSINESS OWNER PERFORMANCE PROGRAMME: .. ⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work. ⚫️ Please click to find out more https://procoach.app/oliver-berquez .. LIFESTYLE APP FOR COMPANIES: .. ☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism ☑️ 45 varied home workouts - with and without equipment ☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options ☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness ☑️ 35 family indoor and outdoor challenges and activities ☑️ Blogs and articles - educating on health, sustainable living and performance ☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 15 - Balancing your food to thrive🎙 .. Good nutrition is the pillar on which your health and performance is dependent. .. To thrive and perform at our best we need to fuel our body with the right fuel. That means eating fresh, minimally processed combining your 3 macro nutrients (healthy fats, smart carbs and protein) and vegetables. Eating this way consistently on a daily basis will allow you to perform better, feel better and maintain your energy levels throughout the day.  .. KEY TAKEAWAYS: .. ➡️ What are your macronutrients and what they do for you ➡️ Different food options ➡️ How to create a healthy balanced meal using 4 food groups ➡️ Benefits of adding herbs and spices ➡️ Avoid overeating ➡️ Importance of eating slowly PODCAST PLATFORM LINKS: .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. FREE WHATS APP & FACEBOOK GROUP: .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻 .. Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. CONNECT WITH THE HOST OLIVER: .. 🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez 🔴 Instagram: @ollieberquez 🔴 Twitter: @ollieberquez Facebook: 🔴 facebook.com/ollieberquez 🔴 facebook.com/BlitzFitMe 🔴 facebook.com/4DFitUK 🔴 If you want any advice or support then email me on oliver@4dfit.co.uk .. FIND OUT MORE ABOUT 4D FIT: .. ✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY ✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching ✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk ✅ Our next 9-week course starts Monday 4th July .. BUSINESS OWNER PERFORMANCE PROGRAMME: .. ⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work. ⚫️ Please click to find out more https://procoach.app/oliver-berquez .. LIFESTYLE APP FOR COMPANIES: .. ☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism ☑️ 45 varied home workouts - with and without equipment ☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options ☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness ☑️ 35 family indoor and outdoor challenges and activities ☑️ Blogs and articles - educating on health, sustainable living and performance ☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 14 - 8 Daily Tips to help during the Coronavirus 🎙 .. In this episode I share 8 daily tips for you to implement that will really your mental and physical health during the current climate. .. KEY TAKEAWAYS: .. ➡️ Walk/get outside ➡️ Execise/fitness ➡️ Food/hydration ➡️ Check in & communicate ➡️ Do something for you ➡️ Rest, recovery & sleep ➡️ Daily routine & scheduling ➡️ Make it achievable & sustainable for you PODCAST PLATFORM LINKS: .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. FREE WHATS APP & FACEBOOK GROUP: .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻 .. Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. CONNECT WITH THE HOST OLIVER: .. 🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez 🔴 Instagram: @ollieberquez 🔴 Twitter: @ollieberquez Facebook: 🔴 facebook.com/ollieberquez 🔴 facebook.com/BlitzFitMe 🔴 facebook.com/4DFitUK 🔴 If you want any advice or support then email me on oliver@4dfit.co.uk .. FIND OUT MORE ABOUT 4D FIT: .. ✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY ✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching ✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk ✅ Our next 9-week course starts Monday 4th July .. BUSINESS OWNER PERFORMANCE PROGRAMME: .. ⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work. ⚫️ Please click to find out more https://procoach.app/oliver-berquez .. LIFESTYLE APP FOR COMPANIES: .. ☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism ☑️ 45 varied home workouts - with and without equipment ☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options ☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness ☑️ 35 family indoor and outdoor challenges and activities ☑️ Blogs and articles - educating on health, sustainable living and performance ☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 13 - Health, Growth, Happiness.🎙 The focus of my episodes at the moment are to provide support and strategies to help you manage your mental and physical health during this current climate. .. In this episode I discuss habits and a daily strategy that if adopted will help you lead a fulfilling and happy life. .. KEY TAKEAWAYS: .. ➡️ Planning your day starts the night before ➡️ What is health, growth & happiness ➡️ Scheduling these important tasks early in the day to get them done ➡️ How health and happiness supports growth ➡️ Maintaining high levels of performance each day PODCAST PLATFORM LINKS: .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. FREE WHATS APP & FACEBOOK GROUP: .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻 .. Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. CONNECT WITH THE HOST OLIVER: .. 🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez 🔴 Instagram: @ollieberquez 🔴 Twitter: @ollieberquez Facebook: 🔴 facebook.com/ollieberquez 🔴 facebook.com/BlitzFitMe 🔴 facebook.com/4DFitUK 🔴 If you want any advice or support then email me on oliver@4dfit.co.uk .. FIND OUT MORE ABOUT 4D FIT: .. ✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY ✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching ✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk ✅ Our next 9-week course starts Monday 4th July .. BUSINESS OWNER PERFORMANCE PROGRAMME: .. ⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work. ⚫️ Please click to find out more https://procoach.app/oliver-berquez .. LIFESTYLE APP FOR COMPANIES: .. ☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism ☑️ 45 varied home workouts - with and without equipment ☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options ☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness ☑️ 35 family indoor and outdoor challenges and activities ☑️ Blogs and articles - educating on health, sustainable living and performance ☑️ Interactive chat community exclusive for employees of the company

When Fitness meets Business. Here’s episode 6 of the 4 at 4 feature of the Brain, Brawn & Business podcast with Gary Das. .. This is a joint podcast (recorded also for Gary’s Financial Pro podcast) where Gary and Oliver talk about how your fitness can control your business and how you can learn from both areas to improve your business, fitness and lifestyle! .. KEY TAKEAWAYS: .. ➡️ Motivation is doing the shi* you have to do even if you don’t feel like it. ➡️ Business and fitness have more in common than you may think. ➡️ You need to prioritise when you do your workout like you would with your business tasks. ➡️ You need to bullet point the tasks you have to do and make them visual, so you get them done! ➡️ If you get done the most important tasks first… your day will always be a win! ➡️ How to control your eating habits ➡️ Take your time when you do things, make sure you get it right and save mistakes. ➡️ Think about one healthy meal at a time – that will keep you on track. ➡️ What impact does fitness have on your business? ➡️ Eat for performance. ➡️ People don’t pay for information; they pay for implementation. ➡️ Use each social media platform in different ways to get the best results. ➡️ When is the best time to work out and how long for? ➡️ Learn through people who have made the mistakes rather than make them yourself. .. PODCAST PLATFORM LINKS: .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. FREE WHATS APP & FACEBOOK GROUP: .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻 .. Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. ABOUT THE GUEST: .. To connect with Gary Facebook - https://www.facebook.com/GaryDas/?ref=bookmarks Instagram - https://www.instagram.com/garydas/ Gary’s Podcast – iTunes - https://apple.co/2Fi6vJ8
Stitcher – http://bit.ly/2unKun3
Spotify - https://spoti.fi/2FgP9fL
Soundcloud - http://bit.ly/2FnGXuq .. FIND OUT MORE ABOUT 4D FIT: .. ✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY ✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching ✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk ✅ Our next 9-week course starts Monday 25th May .. CONNECT WITH THE HOST OLIVER: .. 🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez 🔴 Instagram: @ollieberquez 🔴 Twitter: @ollieberquez Facebook: 🔴 facebook.com/oliverberquez 🔴 facebook.com/BlitzFitMe 🔴 facebook.com/4DFitUK 🔴 If you want any advice or support then email me on oliver@4dfit.co.uk

Here’s episode 5 of the 4 at 4 feature of the Brain, Brawn & Business podcast with the brilliant Lauren Kress. .. In the episode we cover strategies to grow your audience and brand in the current climate. .. KEY TAKEAWAYS: .. ➡️ The five reasons a customer will purchase from you ➡️ How to increase your visibility with no marketing budget ➡️ The biggest mistake most people make when they tell their story ➡️ The five pillars for brand growth .. PODCAST PLATFORM LINKS: .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. FREE WHATS APP & FACEBOOK GROUP: .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻 .. Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. ABOUT THE GUEST: .. Lauren Kress is the Creator of the Home Start youtube series, host of the Grow Your Brand podcast and Founder of The Change Makers Collective: a science-led growth consultancy for visionary thinkers and leaders who are changing the world for the better. .. FIND OUT MORE ABOUT 4D FIT: .. ✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY ✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching ✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk ✅ Our next 9-week course starts Monday 25th May .. CONNECT WITH THE HOST OLIVER: .. 🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez 🔴 Instagram: @ollieberquez 🔴 Twitter: @ollieberquez Facebook: 🔴 facebook.com/oliverberquez 🔴 facebook.com/BlitzFitMe 🔴 facebook.com/4DFitUK 🔴 If you want any advice or support then email me on oliver@4dfit.co.uk

Here’s episode 4 of the 4 at 4 feature of the Brain, Brawn & Business podcast with experienced personal trainer and author Chris Knott. .. In the episode we cover strategies to improve your daily productivity in this current climate. .. ➡️ Breathing ➡️ Tips to beat desk posture ➡️ Foot & Knee health ➡️ Work productivity .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss .. Different platform links: 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join are below.👇🏻👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. To connect with Chris: IG: chris_knott_coaching https://chrisknottcoaching.com Chris’s podcast - https://www.buzzsprout.com/148091 Book - https://www.amazon.co.uk/Building-Personal-Training-Business-charging/dp/1694588130/ref=mp_s_a_1_1?dchild=1&keywords=the+5+x+5+rule+book&qid=1588320242&sr=8-1 .. Further resources: .. ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes or to subscribe to our newsletter visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 25th May .. Connect with the host Oliver: .. - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK If your a business owner that needs to improve your physical and mental health then email me on oliver@4dfit.co.uk

AdviceCast Episode 12 - Clean slate policy.🎙 Here’s my latest podcast around strategies to help manage your mental and physical health during the Coronavirus pandemic. .. In this episode I discuss a strategy that can help you lead a sustainable lifestyle and overcome past mistakes and failures. By adopting this strategy it will take the pressure off trying to be perfect and allow you to keep moving forward on a healthy and positive journey. .. The AdviceCast is available on all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released. .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss .. Different platform links: 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify, Stitcher and all my podcast platforms. ✅ For information about our small group, personal training and online programmes visit the 4D Fit website www.4dfit.co.uk .. Information about the BlitzFitMe Lifestyle app: Lifestyle by BlitzFitMe is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism. The online set up allows people to access the app in the comfort of your own home. With the coronavirus pandemic upon us it will cater for people that are struggling for ideas due to isolation and more importantly keeping your mind and body active. * 45 varied home workouts - with and without equipment * 60 exercise technique videos  * 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options * 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness * 35 family indoor and outdoor challenges and activities * Blogs and articles - educating on health, sustainable living and performance * Interactive member community exclusive for employees of the company * Live feature is in the app so we can do live workouts that everyone can join in (Additional cost). .. To read more about it visit our website www.blitzfit.me .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK

In this episode I talk to Gary White who is a real entrepreneur. Gary is a great guy who genuinely loves helping people and is so popular amongst his peers. It was a fun chat with a gentleman I hugely respect. .. He shared so much great business advice, but here’s some key take home points. What I’ve done in this podcast is in the summary I do at the end, I’ve embellished his points to give more context around them. Let me know if that helps. .. ➡️ To be different in your industry and be led by the market not by your product. ➡️ To wait 24 hours to make a decision on issues/problems to allow you to think clearly. ➡️ Learn the art of delegation and only do what only you can do. The rest can be passed on to others. ➡️ To deal with things rather than put them off. Not doing is more stressful than doing and getting it wrong. ➡️ Weekly review of things learned for that week. ➡️ The importance of building and retaining relationships. Essential for any business. ... Gary has so much going on so in the notes of the podcast you can read more about his story and his work in business and you can connect with him below: .. Gary.white@aspen-waite.co.uk Twitter:@WhiteGary66 LinkedIn: https://www.linkedin.com/in/gary-white-fcca Mobile: 07595 650690 .. Gary White is a chartered accountant and entrepreneur, nowadays running a family company that provides Research and Development tax services to companies of all sizes, sectors and stages. Gary is amazed at the number of companies he comes across who are unaware of just how valuable R&D tax relief can be, as many business owners just seem to think it relates to companies in the high tech sectors. It is in fact much wider than that and his company, Aspen Waite have now claimed successfully many substantial refunds of tax that have helped companies to grow further and expand. .. Outside of his business, Gary is chairman of Heybridge Swifts Football Club, who have undergone a resurgence in recent years under his leadership with the club now boasting 21 junior sides alongside the senior team who compete in the Isthmian League. Gary has nearly 30 years of running a small company and is keen to share his considerable experience with others going through the process of building a business. Gary believes in giving back to the small business community and making sure companies get all the resources available to them. R&D tax relief is an almost perfect way of doing that and Gary loves what he does in business these days.

Here’s episode 3 of the 4 at 4 feature of the Brain, Brawn & Business podcast with Claud Serjeant of 360 Health, Strengthening the Respiratory Tract. .. This was a very informative podcast providing you with some really effective tips to help your physical and mental well-being in the current coronavirus epidemic. .. Key takeaways: ➡️ Correct breathing mechanics for healthy lungs and hormones. ➡️ Nutrition to clear intolerances and allow healthy breathing pathways. ➡️ Good posture for inducing proper secretions and function of the internal organs. ➡️ Gut microbiome for overall health. .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss .. Platform links: 🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft 🎧 Anchor- https://anchor.fm/oliver-berquez 🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz 🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business 🎧 PocketCasts- https://pca.st/1007 🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join are below.👇🏻👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. To connect with Claud: claud@claudserjeant.com LinkedIn: https://www.linkedin.com/in/claud-serjeant-845a17128 IG: claud_serjeant www.claudserjeant.com .. Further resources: .. ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 25th May .. Connect with the host Oliver: .. - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK If your a business owner that needs to improve your physical and mental health then email me on oliver@4dfit.co.uk

Here’s my latest podcast around strategies to help manage your mental and physical health during the Coronavirus pandemic. .. In this episode I use the analogy Sink or Swim, which means whatever the situation is, we must swim not sink which means digging in, overcoming adversity and obstacles and moving forward. .. The AdviceCast is available on all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released.🎙 .. To listen: 🎧 iTunes - https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 .. 🎧 Spotify - https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft .. 🎧 PocketCasts - https://pca.st/1007 .. 🎧 Google Podcasts - https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join below.👇🏻 👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, personal training and online programmes visit the 4D Fit website www.4dfit.co.uk .. Information about the BlitzFitMe Lifestyle family app: .. Lifestyle is an online health, fitness and nutrition app suitable for the whole family, focused on healthy, achievable and sustainable living .. Because it’s online it and can be accessed in the comfort of your own home. With the coronavirus pandemic upon us it will cater for families that are struggling for ideas due to isolation and more importantly keep your minds and bodies active. Plus is good family fun. .. Includes: ➡️ 40 varied home workouts ➡️ 60 exercise technique videos ➡️ 100 nutritional recipes ➡️ 35 family challenges and activities ➡️ Blogs and articles ➡️ Interactive member community .. We are offering it 50% off during this current time so only £5 per month. Offer ends 30th April.🔥🔥 Book - https://subscriptions.appkazoo.com/lifestyle-by-blitzfitme/ .. To read more about it visit our website www.blitzfit.me .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK

Here’s episode 2 of the new feature of the Brain, Brawn & Business podcast - 4 at 4 with Chris Shambrook who was the psychologist for GB rowing through 5 Olympics. .. Chris is great guy and extremely knowledgable. .. The 4 at 4 areas: ➡️ Self-compassion ➡️ You are stressed ➡️ Training mindset ➡️ 100% mentality .. To connect with Chris: LinkedIn- https://www.linkedin.com/in/chrisshambrook www.theperformanceroom.co.uk www.believeperform.com .. 🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4 Spotify- https://open.spotify.com/episode/3lMxt3YaZQWSQxHsgTc9ER?si=lgIGS0B-SnOBFFEhlZrplg .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups focusing on fitness and business for anyone interested. Links to join are below.👇🏻👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. Further resources: .. ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 25th May .. Connect with the host Oliver: .. - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK If your a business owner that needs to improve your physical and mental health then email me on oliver@4dfit.co.uk

Here’s episode 1 of the new feature of the Brain, Brawn & Business podcast - 4 at 4 with with serial entrepreneur James Sinclair. .. James is an award-winning serial entrepreneur and multiple multi-million pound brand creator. .. The 4 takeaways: ➡️ Entrepreneurship and management ➡️ Growing not operating ➡️ War plans not battle plans ➡️ Multiple revenue streams .. To connect with James: jamessinclair.net  bit.ly/entrepreneursuniversity  IG: @_jamessinclair .. The podcast is available on iTunes, Spotify (links below) and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/36--4-at-4-Podcast-Episode-1---Tips-to-grow-your-business-with-James-Sinclair-ecb9mq iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652#episodeGuid=68371a43-d9b5-412e-9acb-89d1b8b166cd Spotify - https://open.spotify.com/episode/4Gk0zObbhsMKXnkwf5oM8A?si=aYnX9QM1TUqceM2m6Sy8XQ .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups focusing on fitness and business for anyone interested. Links to join are below.👇🏻👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. About the guest: James is an award-winning serial entrepreneur and multiple multi-million pound brand creator. He’s the owner of several businesses including Partyman and Marsh Farm. .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 25th May .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK

Here’s my latest podcast around strategies to help manage your mental and physical health during the Coronavirus pandemic. .. We can’t control the current situation, but we can control how we deal with it and what we do to move forward. .. In this episode I discuss the positives to come out of the situation and I wonder is it going to change the way we work and live moving forward for the better? .. The AdviceCast is available on all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released.🎙 .. To listen: iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652#episodeGuid=9c76a4e1-0eb2-4b74-bcc0-623396092909 .. Spotify - https://open.spotify.com/episode/2i6Ggr54N0QiefyfGSZuQd?si=trIHKiEBTBy0_SHLInqgTQ .. Anchor - https://anchor.fm/oliver-berquez/episodes/AdviceCast-Episode-10---Coronavirus-strategy-2-The-positives-from-this-situation-ec3gor .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join below.👇🏻 👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, personal training and online programmes visit the 4D Fit website www.4dfit.co.uk .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK .. Since launching in August 2019 I have launched 1-2 podcasts per week. Although I don’t charge for doing the podcasts and love to offer value to my listeners, they do take a lot of time to produce. If you’re enjoying them, I’ve set up a Patreon account where you can donate £5 per month to help with running costs. Click on this link to donate - https://www.patreon.com/oliverberquez14?fan_landing=true

With the coronavirus epidemic upon us, my next few episodes of the Brain, Brawn & Business AdviceCast will be strategies to help you manage your mental and physical health during this challenging time. .. This episode is about the benefits of getting outside and walking. .. Key Takeaways: ➡️ Improve your N.E.A.T. ➡️ Re-energise your mind ➡️ How movement creates action ➡️ Time hack for other tasks .. The AdviceCast is available on all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released.🎙 .. To listen: iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 .. Spotify - https://open.spotify.com/episode/5Ed6GHgjzRXD8d2ujEsxpC?si=Cw6TWVwSRt6pWokSFPzEzA .. Anchor - https://anchor.fm/oliver-berquez/episodes/34--AdviceCast-Episode-9---Coronavirus-strategy-1-Walkinggetting-fresh-air-eblceo .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join below.👇🏻 👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, personal training and online programmes visit the 4D Fit website www.4dfit.co.uk .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me. My next 10-week lifestyle transformation and performance programme starts on Monday 6th April

Here’s this weeks episode of the Brain, Brawn & Business AdviceCast series - Behaviours V Outcomes .. In this episode I discuss why your focus should be on behaviour goals not outcome goals if you want to achieve results. .. Key Takeaways: ➡️ What‘s the difference between behaviour and outcome goal. ➡️ Why you can’t control the outcome ➡️ Why your focus should be on your behaviours not the end result. ➡️ How to use behaviour goals to achieve the results you want to achieve. .. The AdviceCast is available on iTunes, Spotify and all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released.🎙 .. To listen: iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 .. Spotify - https://open.spotify.com/episode/2s4lE9wijaEAP7Lna7CcsE?si=JI7xW2TbSMqIBQPp_epaqw .. Anchor - https://anchor.fm/oliver-berquez/episodes/31--AdviceCast-Episode-7---The-8020-approach-earppo .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups focusing on fitness and business for anyone interested. Links to join are below.👇🏻👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, personal training and online programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 16th March .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me. My next 10-week lifestyle transformation and performance programme starts on Monday 30th March

Here’s episode 25 of the Brain, Brawn & Business podcast with Chris Branch from Forte Physical Health. .. Chris is a highly knowledgable, passionate and caring guy. It’s a brilliant podcast where we discuss his journey and what he does on a daily basis to stay on top of his game. .. Key Takeaways: ➡️ Importance of learning and self development ➡️ Self care - meditation, exercise and walking ➡️ Surrounding yourself with the right people ➡️ Tips for long term health .. To connect with Chris: https://fortephysicalhealth.co.uk/ IG: @forte_physical_health FB: https://www.facebook.com/fortephysicalhealth/ YT: https://www.youtube.com/fortephysicalhealthosteopathyclinic .. The podcast is available on iTunes, Spotify (links below) and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/Brain--Brawn--Business-Podcast-Episode-25---Health--fitness-and-mindset-longevity-with-Chris-Branch-eaucn7 iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/3bVTdsnm6IK8V1D5ZBWRB4?si=uVSV4_rdTGK2RdlNG7Lb3g .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups focusing on fitness and business for anyone interested. Links to join are below.👇🏻👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. About the guest: Chris is an osteopath and business owner, running a busy clinic in Chelmsford called Forte Physical Health. He has always been passionate about understanding what it means to be healthy, and now he has two kids and a busy work life, it's been a project of his to understand how to integrate health into a hectic life. .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 16th March .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK .. To personally work with me. My next 10-week lifestyle transformation and performance programme starts on my birthday this Monday 24th February and will be a 40 at 40 special. Book online - https://www.eventbrite.co.uk/e/95059841545 What’s included: · Customised nutrition plan specific to your goals · Habit coaching programme · Daily support, accountability and detailed progress checking from Oliver · Private Facebook group for daily support · Free health assessment if you are located near his gym 4D Fit in Chelmsford · All delivered online so accessed anytime and anywhere

Here’s this weeks episode of the Brain, Brawn & Business AdviceCast series - the 80/20 approach .. In this episode I give you advice around a strategy that we adopted with thousand of clients which achieves great results, in a long term sustainable way. .. Key Takeaways: ➡️ What the 80/20 approach is ➡️ How to adopt it ➡️ How to balance your lifestyle across the whole week ➡️ How the weekend can stop you making progress ➡️ Planning your week in advance ➡️ Aim for good not perfect .. The AdviceCast is available on iTunes, Spotify and all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released.🎙 .. To listen: iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 .. Spotify - https://open.spotify.com/episode/5UAtSO32i9HHvFvfzyCzl9?si=G7AenY-wR4agKL_T26LfXQ .. Anchor - https://anchor.fm/oliver-berquez/episodes/31--AdviceCast-Episode-7---The-8020-approach-earppo .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups focusing on fitness and business for anyone interested. Links to join are below.👇🏻👇🏻 .. On Facebook - https://www.facebook.com/groups/427580707944412 .. What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, personal training and online programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 16th March .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me. My next 10-week lifestyle transformation and performance programme starts on my birthday Monday 24th February and will be a 40 at 40 special. Book online - https://www.eventbrite.co.uk/e/95059841545

Here’s episode 24 of the Brain, Brawn & Business podcast with Claud Sarjeant from 360 Health. .. This is the first episode since launching the podcast where I’ve got a fellow fitness professional on to talk about fitness and business, so would love to know your thoughts, if you feel this type of guest works and if you got value from it.👍🏻 .. Claud is a highly knowledgable, highly professional guy who’s been in the health and fitness industry for over 20 years and shares great advice around health and nutrition. .. Key Takeaways: ➡️ Longevity in business ➡️ Importance of learning and self development ➡️ Case for eating gluten free and organic ➡️ Training intensity and over-training ➡️ Importance of sleep .. To connect with Claud: LinkedIn: https://www.linkedin.com/in/claud-serjeant-845a17128 IG: https://instagram.com/claud_serjeant?igshid=1sruzgfjq15gz Web: - www.claudserjeant.com / www.360health.in .. The podcast is available on iTunes, Spotify (links below) and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/30--Brain--Brawn--Business---Long-term-health--sustainable-living--Episode-24-with-Claud-Sarjeant-eaml73 iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/46F9Zf1X08f3DTy8ut3XUA?si=iEFhUClfSXy3MdSn3Bz10w .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 16th March .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 9th March .. About the guest: Claud has been in the Health & Fitness Industry since 1999 and have studied from the best Holistic Health practitioners, Medical Doctors and Physical Therapists in the world. His practice is based on Harley St where he consults with people who have serious physical issues, postural dysfunction, digestive and hormonal problems and those who wish to have a bespoke exercise plan. His company is Rehabilitation & Movement Therapy www.claudserjeant.com and he’s also the CEO of 360 Health.

Here’s episode 23 of the Brain, Brawn & Business podcast with Simon Leslie. .. Simon has been in business over 30 years and successfully runs a multi million pound company called Ink. He has offices all over the world with hundreds of staff so his insight into business, his journey, and how he’s grown and what he’s overcome to get there is hugely valuable and inspiring to anyone listening. .. Key Takeaways: ➡️ Under promise and over deliver ➡️ Importance of learning and having mentors ➡️ Using failures as a way to grow and get better ➡️ Growing a business takes time and patience ➡️ Sales tips for growing your business and developing your products ➡️ Let happiness be your driver not money .. If you enjoyed the episode then please message me on socials with what you found valuable.👍🏻 .. To connect with Simon: LinkedIn: https://www.linkedin.com/in/simon-leslie-b252b92 IG: https://instagram.com/simon_leslie21?igshid=t4stgn7b5wnn Web: - www.ink-global.com To buy Simon’s book ‘There’s No F in Sales www.nofinsales.com .. The podcast is available on iTunes, Spotify (links below) and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/29---Brain--Brawn--Business-Podcast---Growing-your-business-Episode-23-with-Simon-Leslie-eafprf iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/5rcEvSX8ONPCs34LfSWiZ8?si=dye_uOfyTtWUJmJt9Cuixg .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 16th March .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 9th March

Here’s this weeks episode of the Brain, Brawn & Business AdviceCast series - 5 health and fitness tips to kickstart your 2020 .. In this episode I give you some advice and strategies (listed below) that you can implement into your daily life that will help you achieve results and more importantly is sustainable. .. Key Takeaways: ➡️ Water intake ➡️ Steps on non training days ➡️ Sleep routine ➡️ Protein ➡️ 80% / 20% approach .. The AdviceCast is available on iTunes, Spotify and all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released.🎙 .. To listen: iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/0sBvGQT5q3f922T1KPmAjE?si=ODKtVfYsS1OD-x39k60MqA Anchor - https://anchor.fm/oliver-berquez/episodes/28--AdviceCast-Episode-6---5-daily-health-and-fitness-tips-to-kick-start-your-2020-ea88gb .. If you’re a business owner that’s looking to improve your health and increase your energy levels then my next term week nutrition in the habit coaching programme starts Monday 24th February. Next step would be to have an initial consultation to discuss your goals and assess suitability. DM me for more info. .. If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to a free advice and support network via a Facebook group called Brain, Brawn and Business Community I’ve set up. .. If you would like to join then use this link - https://www.facebook.com/groups/427580707944412 .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, personal training and online programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 16th March .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 24th February.

Here’s episode 22 of the Brain, Brawn & Business podcast with Steve Martile .. Steve is becoming known as the most sought after client attraction copywriter in the digital community and has developed his expertise on using LinkedIn. He has a great willingness to help people and shows lots of great advice in this episode. .. Key Takeaways: ➡️ Strategies for LinkedIn ➡️ Producing content ➡️ Increasing connections ➡️ Tracking engagement ➡️ Attracting and converting the right clients ➡️ Patience is key .. If you enjoyed the episode then please message me on socials with what you found valuable.👍🏻 .. To connect with Steve: LinkedIn: https://www.linkedin.com/in/stevemartile IG: https://instagram.com/steve_martile?igshid=12dtunfsc7nnf To join his free 5-day LinkedIn challenge - https://stevemartile.com/template-special/ .. The podcast is available on iTunes, Spotify (links below) and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/27---Brain--Brawn--Business-Podcast---How-to-win-on-LinkedIn--Episode-22-with-Steve-Martile-ea8nva iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/7wxqGu9g4gHovLhFJRRO2J?si=p_H4ETqxT-W5RK_FpcWfHw .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, AMRAP classes and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 16th March .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 10th February.

Here’s this weeks episode of the Brain, Brawn & Business AdviceCast series and my first of 2020 - Why having too many New Year resolutions just doesn’t work. .. In this episode I talk about why trying to make too many changes in January doesn’t work, why it’s not achievable and sustainable. .. Key Takeaways: ➡️ Why overcommitting on New Year resolutions is the wrong strategy. ➡️ Why focusing on one habit at a time is the right approach. ➡️ Strategy for achieving lasting goals in 2020. ➡️ Creating habits that work and are sustainable for you. ➡️ Why extreme changes will not last. .. The AdviceCast is available on iTunes, Spotify and all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released.🎙 .. To listen: iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/3kQPzLMi0skJoHkBWhUSfz?si=FX9cT_7JTYSZ5V4f_1Yb6w Anchor - https://anchor.fm/oliver-berquez/episodes/26--AdviceCast-Episode-5---Why-having-too-many-New-Years-resolutions-just-doesnt-work-ea2ti7 .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, AMRAP classes and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 6th January 2020. .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 13th January.

Here’s episode 21 of the Brain, Brawn & Business podcast with Emma Goode from 24 Fingers .. Emma is hard working, determined and an all round lovely lady. Her story is inspiring and she shared some great tips around social media: .. Key Takeaways: ➡️ Be yourself and portray yourself in that way on socials. ➡️ Delegation and getting others to do the jobs you aren’t good at. ➡️ Importance of having a mentor. ➡️ Having a confident mindset. ➡️ Benefits of networking. ➡️ 5 Social media tips for 2020. .. If you enjoyed the episode then please message me on socials with what you found valuable.👍🏻 .. To connect with Emma: W: https://24fingers.co.uk/ FB: https://www.facebook.com/24fingers Twitter: https://twitter.com/24_fingers LinkedIn: https://www.linkedin.com/company/24-fingers-limited/ IG: https://www.instagram.com/24_fingers/ Freebie for listeners: 24 Tips to Smashing Your Social Media - http://bit.ly/24tipstosocialmedia .. The podcast is available on iTunes, Spotify and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/25---Brain--Brawn--Business-Podcast---Episode-21-with-Emma-Goode-from-24-Fingers-ea06cm iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/0ok6KpFverTics1R0Sup5E?si=LvGHv--9Q7SEWHhIXwTAEg .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, AMRAP classes and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 6th January 2020. .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 13th January.

Here’s this weeks episode of the Brain, Brawn & Business AdviceCast series and my last of 2019 - Having a realistic and scary goal. .. In this episode I talk about when setting goals, set a realistic one and a scary/ultimate one. A scary goal is extremely challenging that takes you out of your comfort zone , but if you achieve it will give you a phenomenal sense of achievement. .. Key Takeaways: ➡️ Reason for having a realistic and scary goal and what’s the difference between them. ➡️ How to set a scary/ultimate goal. ➡️ Importance of getting uncomfortable and out of your comfort zone. ➡️ How it will develop you as a person by having this scary goal. ➡️ Still use the 5 step process from the last episode for achieving your goals. .. The AdviceCast is available on iTunes, Spotify and all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released.🎙🎙 .. To listen: iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/3tpqbQhqWeEC94OukyG452?si=dVIZB3nETpqe86ywziFakQ Anchor - https://anchor.fm/oliver-berquez/episodes/24---AdviceCast-Episode-4---Having-a-realistic-and-scary-goal-e9tuhc .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, AMRAP classes and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 6th January 2020. .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 13th January.

Here’s episode 20 of the Brain, Brawn & Business podcast with Francis Duku from Our Game .. Francis is ambitious, professional and hard-working and the lessons he’s learned through football has shaped his mindset, attitude and application in business: .. Key Takeaways: ➡️ Exercising daily to help set you up for the day. ➡️ Learning and self-development. Get good people around you. You can’t do everything on your own. ➡️ Just turn up every day. There’s always something you can do even when things aren’t going right. ➡️ Make sure you’re the least intelligent person in the room. ➡️ Doing the things that are necessary even when you don’t want to do them. ➡️ Don’t let criticism affect you. Always believe in yourself. .. If you enjoyed the episode then please message me on socials with what you found valuable.👍🏻 .. To connect with Francis: LinkedIn: https://www.linkedin.com/in/francis-duku Twitter: @Our_Game FB: OurGameFootball Insta: @our_game_football .. The podcast is available on iTunes, Spotify and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/23---Brain--Brawn--Business-Podcast---Episode-20-with-Francis-Duku-from-Our-Game-e9ohj2 iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/04TWPSrhDgaeUobZP5oj7C?si=9jvgMQ0iRjeI47a0TlTtIA .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, AMRAP classes and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 6th January 2020. .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 13th January. .. About the guest: Francis’s company Our Game is supporting clubs at all levels outside the professional game this year with it's new club membership. Instead of paying for mandatory coverage that they never get to use, clubs now have an option of a membership that let's them build the type of coverage they actually need. Options include paying the wages of their injured contracted players, coverage for operations, coverage for scans, consultations and private rehab, broken bone and damaged ligaments coverage, and support for their players overall income when injury leaves them unable to work. Without a doubt they're changing the game of non league football for all who join their team!

Here’s episode 19 of the Brain, Brawn & Business podcast with Tina Dulieu from Coaching Dynamics. .. Tina is a kind, caring and optimistic lady. Her approach and ethics to business is inspiring. She sets a great example on how to conduct yourself and shares lots of practical business advice: .. Key Takeaways: ➡️ Be completely aware of what your business will cost to run. The figures need to be profitable. ➡️ Have a clear vision, good people around you and finance for growth. ➡️ Approach for setting daily tasks and prioritising. ➡️ Understanding the areas of your business and the percentages for each of them. ➡️ Building relationships rather than selling has much more longevity. ➡️ The importance of learning, self development and the power of networking. .. If you enjoyed the episode then please message me on socials. I’d love to hear what you found valuable.👍🏻 .. To connect with Tina: M: 07766 664564 E: tina@coachingdynamics.co.uk LinkedIn: http://linkedin.com/in/tinadulieu Facebook: http://www.facebook.com/CoachingDynamicsSuccess www.coachingdynamics.co.uk .. The podcast is available on iTunes, Spotify and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/22---Brain--Brawn--Business-Podcast---Episode-19-with-Tina-Dileu-from-Coaching-Dynamics-e9i4n2 iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/0ZTxzNzjf1t5xLxCFlxfsI?si=TxdgXWU5TdKRtlznc3zD7Q .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, AMRAP classes and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 6th January 2020. .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 13th January. .. About the guest: Tina Dulieu, Coaching Dynamics Limited, Award-winning Business Growth Strategy Coach, Management Trainer, DISC Personality Profiling Specialist, R&D Strategist, Business Owner & Director for 22 years, Mathematician (was a maths teacher). .. Specialist projects: * My business strategy is on-going using a 3 year strategic plan on a page called the Orbit and a one year Breakthrough Planner; * Working with Management Teams on developing them into leaders * DISC Personality Profiling is a specialist subject and tool that I use with all my clients for better communication, team success and recruitment; * R&D strategy for clients to identify and document their R&D projects ready for the accountancy process – have helped companies receive more than £2.5m collectively in rebates over past 3 years. * Am official sponsor of UKA – United Karate Association * Looking forward to doing some voluntary specialist work using my expertise with charity Chess Homeless (in Essex) – a very new initiative, recently agreed * Am active in the Alumni of Robert Clack School (where I was a student and teacher) currently involved in the Entrepreneurs Academy

Welcome to episode 3 of the Brain, Brawn & Business AdviceCast series - A process for achieving your New Year goals in 2020 .. In this episode I talk about why New Years resolutions normally fail and how you can use a simple five step process to help you achieve your January goals in a realistic and sustainable way. .. Key Takeaways: ➡️ Understanding your why and getting real purpose for achieving your goal. ➡️ Setting a realistic timeframe. ➡️ Creating a list of all the habits you need to change and prioritising them. ➡️ Taking action one step at a time. ➡️ Review and repeat. ➡️ Wiping the slate clean. ➡️ Keeping the process simple with small steps. .. The AdviceCast is available on iTunes, Spotify and all main podcast platforms. You can subscribe to the podcast to receive the episodes as soon as they’re released.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/21---AdviceCast-Episode-3---A-process-for-achieving-your-New-Year-goals-in-2020-e9lfc5 iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/1GhX1gVDJFmi85A9uzm35l?si=1olOjbeWS9i1LR1rBoq57Q .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK .. Personally work with Oliver - Next Lifestyle transformation programme is on Monday 13th January.

Here’s episode 18 of the Brain, Brawn & Business podcast with Liam Ryan from Assets for Life. .. Liam is hardworking, motivated and highly driven guy. His journey and story is very inspiring and he talks about the ups and downs he’s had along the way and how’s he’s developed both personally and professionally.🎙🎙 .. Key Takeaways: ➡️ Keep trying, keep going and never give up. ➡️ Creating the vision for your company. ➡️ Importance of a great team. ➡️ Make sure the tasks in your diary are high value. ➡️ How being fit and healthy is essential for business. ➡️ Overcoming failure. Positives can be taken from any situation. ➡️ Learn, implement and review. .. If you enjoyed the episode then please leave us a review or drop me a message with what you found valuable. I’d love to hear from you oliver@4dfit.co.uk 👍🏻 .. To connect with Liam: E: LiamRyan@assetsforlife.co.uk LinkedIn: https://www.linkedin.com/in/theliamryan Instagram: @Liamryanwealth You Tube - assets for life Facebook: @LiamRyan www.assetsforlife.co.uk .. The podcast is available on iTunes, Spotify and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/Brain--Brawn--Business-Podcast---Episode-18-with-Liam-Ryan-from-Assets-for-Life-e9ghra iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/54ylgcHoOrbS2Rp2TfWVTP?si=leNkB4-ASyW0tLEYW37_Ow .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, AMRAP classes and online training programmes visit the 4D Fit website www.4dfit.co.uk ✅ Our next 9-week course starts Monday 6th January 2020. .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 13th January.

Here’s episode 17 of the Brain, Brawn & Business podcast with my business partner at 4D Fit. .. Having both played professional sport we share what we’ve learned through the experience, the principles we apply in business and the coaching we give to our clients.🎙🎙 .. Key Takeaways: ➡️ You’re only as good as your last game. ➡️ No one gets better through condemning or criticism. ➡️ Keep it simple. ➡️ It’s the work people don’t see which is reflective of the work they do see. ➡️ Don’t get too carried away with the highs and too down with the lows. ➡️ Importance of teamwork. ➡️ It takes serious hard work to be successful. ➡️ Setting an example to others. .. If you enjoyed the episode then please leave us a review or drop me a message with what you found valuable. I’d love to hear from you.👍🏻 .. If you’re interested in working with us at 4D Fit, our next 9-week course starts Monday 6th January for the New Year health kick. .. The podcast is available on iTunes, Spotify and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/17---Brain--Brawn--Business-Podcast-Episode-17---What-we-learned-through-professional-sport-e9aefb iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/5v8wcghbebGN7Qh6MHIOu0?si=YlLfr7FaR8yHX3kJzOUpMA .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group, AMRAP classes and online training programmes visit the 4D Fit website www.4dfit.co.uk .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK To personally work with me, my next 10-week habit and lifestyle change programme starts Monday 6th January.

Welcome to episode 2 of the Brain, Brawn & Business AdviceCast series. It’s a short, sharp lifestyle focused podcast offering you advice to improve your health, fitness, nutrition and daily performance. .. In this episode I talk to my business partner at 4D Fit Dan about how no pain no gain approach is misinterpreted and how it can have a detrimental affect on both your performance and longevity. If you’re injured then you can’t train and if you can’t train then you can’t stay in shape.💯 .. Key Takeaways: ➡️ Understand the difference between being uncomfortable for growth and being in pain to stop training. ➡️ Training in a controlled way which allows you to progress and not hinder performance. ➡️ Importance of a structured training programme. ➡️ Avoiding overuse of muscle groups through incorrect training load. .. The AdviceCast is available on iTunes, Spotify and all main podcast platforms. You can subscribe to the podcast to receive the episodes as soon as they’re released.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/AdviceCast-Episode-2---No-Pain--No-Gain-e9age2 iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/6Q0sAFJMyA9gDgBmnq7TMP?si=6ND5AqjVQo-96gHQmowDvw .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK .. Work with Oliver - Next Lifestyle transformation programme is on Monday 6th January.

Here’s series 2 episode 8 of the Brain, Brawn & Business podcast with Jamie Marshall owner of Premier Print & Promotions. .. Jamie is a great guy with a wealth of knowledge and experience in business. He’s had his company for over 29 years and talks about his longevity and how he’s continued to develop and stay ahead of the game.🎙🎙 .. Key Takeaways: ➡️ Look after staff, supply chain and customers. ➡️ Learn something from everyone you meet. ➡️ Know your numbers. ➡️ Importance of creating the right company culture. ➡️ Always do right by people and help anyone you can. ➡️ Make business fun and be passionate in everything you do. .. If you enjoyed the episode then please leave us a review or drop me a message with what you found valuable. I’d love to hear from you.👍🏻 .. To connect with Jamie: E: Jamie@premierpandp.com T: 01376574675 LinkedIn: https://www.linkedin.com/in/promotionalmerchandiseleader .. The podcast is available on iTunes, Spotify and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/AdviceCast-Episode-1---Carbs--Calories-e97gsj iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/60UYxXHh7tKVzl9shyP2DJ?si=suVZqjmqSXa9GOXhIAIzdw Watch on You Tube - https://youtu.be/nBgvOdC3RPc .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK

Welcome to episode 1 of my new Brain, Brawn & Business AdviceCast series. The aim is to provide practical advice around the topics of fitness, nutrition, mindset and lifestyle, which you can implement into your daily lives to improve your health and performance. .. The episodes won’t be any longer than 10 minutes so you can listen on your way to work, on your lunch break or on your way home. I’ll aim to release one per week during the week. They won’t replace the Brain, Brawn & Business Podcast with business owners, which I will still release weekly, at the weekend. .. I’m really excited about putting these podcasts out over the coming weeks, so I’d love to get your feedback on this one and if you feel the short, sharp and lifestyle focused episodes offer value. .. In this episode I talk to my business partner at 4D Fit Dan talk about the huge myth that carbs make you fat and how it’s actually energy balance (too many calories going than are going out) that is the cause for weight gain. .. Key Takeaways: ➡️ How excess calories not carbs is the cause for weight gain. ➡️ Why carbs are so important and how essential they are for performance. ➡️ How unhealthy processed food contains a high amount of calories. ➡️ Self awareness around calories in food. ➡️ Why calorie counting can be an effective short-term approach, but not a long-term strategy. .. The AdviceCast is available on iTunes, Spotify and all main podcast platforms.🎙🎙 .. To listen: Anchor - https://anchor.fm/oliver-berquez/episodes/AdviceCast-Episode-1---Carbs--Calories-e97gsj iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652 Spotify - https://open.spotify.com/episode/60UYxXHh7tKVzl9shyP2DJ?si=suVZqjmqSXa9GOXhIAIzdw Watch on You Tube - https://youtu.be/nBgvOdC3RPc .. Further resources: ✅ All Brain, Brawn & Business Podcast and AdviceCast are available on iTunes, Spotify and all my podcast platforms. ✅ For information about our small group and online training programmes visit the 4D Fit website www.4dfit.co.uk .. Connect with the host Oliver: - Linkedin: http://uk.linkedin.com/in/oliverberquez - Instagram: @ollieberquez - Twitter: @ollieberquez Facebook: - Facebook.com/oliverberquez - facebook.com/BlitzFitMe - facebook.com/4DFitUK

Here’s series 2 episode 7 of the Brain, Brawn & Business podcast with Gavin Perrett from Hawkhurst Invest. .. Gavin is a highly knowledgable and motivated guy. He has a cool, calm and collected approach to business and talks about his own self development and the success and challenges he’s had on his journey. .. It’s another episode where my guest has shared lots of great insight and advice that people listening can take away.🎙🎙 .. ➡️ Importance of a morning routine and how to set yourself up for the day. ➡️ Self development and personal growth. Investing in coaches and mentors. ➡️ Creating the right environment for creativity. ➡️ Managing peoples expectations. Whether sales, staff, meetings etc. ➡️ Importance of keeping your body and mind healthy. .. If you enjoyed the episode then please leave us a review and drop me a message with what you found valuable. I’d love to hear from you. .. You can connect with Gavin on Linkedin - https://www.linkedin.com/in/gavin-perrett-9a086214 ‪gavin@hawkhurstai.com‬ or ‪07776 157503‬ .. Gavin's businesses are: * Hawkhurst Invest ‪www.hawkhurstinvest.com‬ * Will Protect ‪www.willprotect.co.uk‬ * Nexus Networking ‪www.nexusnetworking.co.uk‬ .. You can meet Gavin at Nexus - Lite Lunch on Tuesday 3rd December 12 noon to 3pm at The Wine Cellar in Duke Street, Chelmsford. Purchase your ticket at ‪https://www.eventbrite.co.uk/e/nexus-lite-lunch-tickets-72356334745‬

Here’s series 2 episode 6 of the Brain, Brawn & Business podcast with Will Polston from Make It Happen. .. Will is a knowledgable and highly motivated guy. His journey and the self-development he’s done over the years is inspiring. .. Being a mindset strategist his approach and outlook on business and life is brilliant and there’s so many take-home points in the podcast. It’s well worth a listen.🎙🎙 .. ➡️ Approach to setting goals. ➡️ Importance of a morning routine and how to set yourself up for the day. ➡️ Strategy around tasks and scheduling. ➡️ The impact of gratitude. ➡️ Prioritising time effectively. ➡️ Importance of positivity and overcoming struggles and challenges. .. Please share the podcast with anyone else you think might get value and if you enjoyed it then please leave us a review. .. You can connect with Will in several ways: Twitter - @willpolston Instagram - @willpolston LinkedIn – http://linkedin.com/in/willpolston Website - http://make-it-happen.co.uk Email – will.polston@make-it-happen.co.uk .. Here’s a link to the books he recommended - https://make-it-happen.co.uk/my-top-15-book-recommendations-and-60-others-too/ His flagship event - https://make-it-happen.co.uk/accelerate/unlock-your-potential/

Here’s series 2 episode 5 of the Brain, Brawn & Business podcast with Hugo Heij. .. Hugo is a great guy with great energy and positivity. His years in business provided this episode was so much value and take home points, it’s definitely worth a listen.🎙🎙 .. ➡️ The importance of work ethic. ➡️ Team is everything in a company and how you can learn something from everyone and each employee playing their part in its growth. ➡️ Win-win approach. Making sure everyone benefits from every meeting/encounter. ➡️ Satnav approach to goalsetting. Where you are now and what’s needed for where you want to get to. ➡️ Importance of time management and using it effectively each day. ➡️ Success comes from action. Review everything you do and how can you get better. .. If you enjoyed the episode then please leave us a review and if you want to get the episodes as soon as they’re released then you can subscribe and get notified straight away when they are. .. You can connect with Hugo in several ways: Twitter - @hugoheij Instagram - @hugoheij LinkedIn – http://linkedin.com/in/hugoheij   Website - http://www.hugoheij.com Email – hugo@hugoheij.com .. As you heard in the podcast, Hugo is passionate about building teams, based on trust. His next open event is‪ Monday 18th November‬ in London, where you will learn “How to build a people-centric culture, build trust & inspire performance”. You can book your ticket via http://bit.ly/Inspire-Nov2019 and with the code ‘BBBpodcast’, you get a 25% discount on the admission price.

Here’s series 2 episode 4 of the Brain, Brawn & Business podcast. In this episode I talk to Spencer Gore CEO and Founder of EMG Health publisher of the European Medical Journal. .. Spencer is a highly ambitious and motivated guy who shared lots of great advice on what’s helped him grow his businesses year on year. .. ➡️ Importance of having goals and setting a stretch and a realistic goal. ➡️ Creating a positive and motivated company culture. ➡️ Daily productivity and allocating your time effectively. ➡️ Do things your obsessed with and be the best you can be. ➡️ Being driven to keep learning and having mentors and coaches around for continued development. .. I’d love to hear from you - what you enjoyed, what value you got and what you’ve learned, so please drop me me a message.👌🏻 .. You can connect with Spencer: LinkedIn- https://www.linkedin.com/in/spencergore Spencer is the CEO and Founder of EMG Health publisher of the European Medical Journal read by nearly 500,000 doctors globally. They are constantly striving to create Gold Medal Winners. If you’d like to connect to Spencer or work for EMG Health then you can get in touch with him on LinkedIn.

Here’s series 2 episode 3 of the Brain, Brawn & Business podcast. In this episode I talk to Chris Shambrook director of PlanetK2. .. Chris has a wealth of experience in sport and performance where he was the psychologist for GB Olympic rowing, over 22 years across 5 Olympic cycles. .. It was great to hear Chris’s views on human performance and mindset, both as an individual and collaborative. The experience and insight he shared through the early days of his learning at university and lecturing, the years in Olympic sport, through to current day and the different people and businesses across different sectors was so insightful. .. This is a corker of an episode with a hugely knowledgable, professional and great guy, so well worth a listen. .. ➡️ Prepare like an athlete and get fit for purpose. ➡️ Past, present, future - what’s your bias and how to make each work for you. ➡️ Keep energy high throughout the day to perform at your best at all times. ➡️ Collaboration - getting people around to help learn and grow. ➡️ Peaks and flows during the day and understanding the best times to complete certain tasks to maintain performance. ➡️ Developing the skills and mindset required to perform at your best. ... This is the longest podcast episode I’ve done so far, but with so many great take-home points and knowledge shared it just couldn’t be shortened. .. I’d love to hear from you - what you enjoyed, what value you got and what you’ve learned, so please drop me me a message. If you know anyone that would benefit from hearing it then please share it with them and if you could leave us a review on iTunes that would be amazing as it will help to reach more people. Thank you.🙏🏻 .. Connect with Chris: LinkedIn- https://www.linkedin.com/in/chrisshambrook Twitter- @chrishambrook .. To follow PlanetK2 on social: https://twitter.com/planetk2 https://www.facebook.com/planetk2/ https://www.instagram.com/planet_k2/ https://www.linkedin.com/company/k2-performance-systems-uk-ltd/

Here’s series 2 episode 2 of the Brain, Brawn & Business podcast. In this episode I talk to Aitch Henry-Doswell from Talent Magnet. .. I really enjoyed this episode with Aitch. He’s a great guy with lots of energy and positivity. There was some great points shared and he spoke really openly and honest about his success and challenges. .. ➡️ Importance of personal development and learning from other people. ➡️ The impact of meditation and exercise and having a healthy mind and healthy body. ➡️ Honing your craft and become an expert in your niche. ➡️ How being persistence, hard working and striving for consistency is key for success. ➡️ Just take the shot - it might not be perfect, but doing is more important than not doing . ... If you’ve enjoyed any of the episodes and got value from them so far, then please share it or leave a review as it will help to reach more people. Thank you.🙏🏻 .. Connect with Aitch: LinkedIn- https://www.linkedin.com/in/aitchhenrydoswell

Here’s episode 1 of series 2 of the Brain, Brawn & Business podcast. In this episode I talk to Nick Looby from Feet on the Ground Training. Nick is a good with great energy. .. There was some really good advice shared and it was great to hear his journey and the challenges he’s overcome and the learning he’s done along the way. .. ➡️ The importance of communication and human interaction. ➡️ Stop worrying about money and focus on your real why. ➡️ Stop beating your self up when things don’t go well. Relax, clear your thoughts then look clearly at the situation and see what you could do better. ➡️ How exercise and being active helps energy levels and productivity. ➡️ What doesn’t destroy you only makes you stronger. Totally agree with challenge and struggle being important for growth. ... Being a business owner I am really inspired to help as many fellow business owners/people in business as possible through this podcast so if you enjoyed the episode or episodes so far then please share it or leave a review as it will help to reach more people. Thank you.🙏🏻 .. Connect with Nick: LinkedIn- https://www.linkedin.com/in/feetontheground nick@feetontheground.co.uk M: ‪07800 662450‬ www.feetontheground.co.uk .. See Nick’s TEDx Talk here https://www.youtube.com/watch?v=HVTbv1L6n3g .. His book Modern Zombies can be found on Amazon https://www.amazon.co.uk/Modern-Zombies-Communicate-Incredible-Success/dp/0993592929/ref=sr_1_1?crid=33L0QZIO0JL9F&keywords=modern+zombies&qid=1568969204&s=gateway&sprefix=modern+z%2Cundefined%2C176&sr=8-1 .. The Audible version is expected any day now – exciting stuff!  .. His next open workshop is brand new https://lnkd.in/g2i4kCp  and has been created to assist people with communicating from a place of utmost authenticity with resilience, impact and power.  Here is a brief summary: .. Some of us are drowning. Some are invisible. Far too many are haunted. Are you tired of not being heard, of being invisible and overlooked? Haven't got that promotion you hoped for or are just simply frustrated as people seem 'not to get you'? Then this workshop might be for you! .. Events Nick is speaking in the near future are as follows: 👉🏻 East Suffolk Business Event launch in Lowestoft on the 4th November. 👉🏻 East Suffolk Networking and Communication Workshop in Framlingham on 12th November. 👉🏻 Various client events around the country.

Here is a bonus episode of the Brain, Brawn & Business podcast where me and my 4D Fit business partner Dan go head to head in a quiz. .. With episode 8 finishing off series 1 of the podcast last week, I thought it would be fun to post this before series 2 starts next week. .. This podcast is an interview Dan and I did with each other back in July, where my videographer Callum came up with a series questions that we had to answer head to head. The outcome was a lot of banter and a lot of disagreeing.😂 .. Brain, Brawn and Business podcast Series 2 will start next week.🎙👌🏻

Here’s episode 8 of the Brain, Brawn & Business podcast with Chris Meredith Founding Partner of Greys Matter. Chris is a great guy and at 53 years young, is a great role model for someone who believes in healthy habits and a work life balance. .. This is a slightly different episode to previous ones as I was also with my business partner @ Dan Reeve, which made for a great podcast with different views being shared and some great points being made by everyone. .. ➡️ The importance of starting the day with exercise and getting up earlier to fit in. ➡️ Healthy lifestyle habits that are sustainable, create longevity and able to adapt to you.💯 ➡️ Having good people around you to learn from and help you grow (a common theme on the podcast). ➡️ The importance of routine and creating a list first thing in the morning of things to do for the day and making sure those tasks get done early. ➡️ Live life with passion and focus on doing the things you enjoy. ➡️ Be reliable and a good role model to your family, work colleagues and peers. .. You can connect with Chris: E: cmeredith@talk21.com M: 07967645764 LinkedIn: http://linkedin.com/in/chris-meredith-5811535