Brain, Brawn & Business

AdviceCast Episode 18 - The weekend binge🎙

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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.

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In this episode I discuss why the weekend binge doesn’t work and some strategies you can implement to keep you on track.

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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

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PODCAST PLATFORM LINKS:

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🎧 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

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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 [email protected]

..

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🎙

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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!

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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

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PODCAST PLATFORM LINKS:

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🎧 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 [email protected]

..

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.🎙

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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.

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Key takeaways:

➡️ Including the whole household on board

➡️ How the clean out works

➡️ Planning and prep

➡️ Shop and restock

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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 [email protected]

..

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🎙

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Good nutrition is the pillar on which your health and performance is dependent.

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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. 

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KEY TAKEAWAYS:

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➡️ 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:

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🎧 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 [email protected]

..

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 🎙

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In this episode I share 8 daily tips for you to implement that will really your mental and physical health during the current climate.

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KEY TAKEAWAYS:

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➡️ 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 [email protected]

..

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.

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In this episode I discuss habits and a daily strategy that if adopted will help you lead a fulfilling and happy life.

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KEY TAKEAWAYS:

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➡️ 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 [email protected]

..

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.

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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!

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KEY TAKEAWAYS:

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➡️ 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.

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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

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ABOUT THE GUEST:

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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 [email protected]

Here’s episode 5 of the 4 at 4 feature of the Brain, Brawn & Business podcast with the brilliant Lauren Kress.

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In the episode we cover strategies to grow your audience and brand in the current climate.

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KEY TAKEAWAYS:

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➡️ 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

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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

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What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw

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ABOUT THE GUEST:

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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.

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FIND OUT MORE ABOUT 4D FIT:

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✅ 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

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CONNECT WITH THE HOST OLIVER:

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🔴 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 [email protected]

Here’s episode 4 of the 4 at 4 feature of the Brain, Brawn & Business podcast with experienced personal trainer and author Chris Knott.

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In the episode we cover strategies to improve your daily productivity in this current climate.

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➡️ Breathing

➡️ Tips to beat desk posture

➡️ Foot & Knee health

➡️ Work productivity

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🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss

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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

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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.👇🏻👇🏻

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On Facebook - https://www.facebook.com/groups/427580707944412

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What’s app (must run/be involved in business) - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw

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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

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Further resources:

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✅ 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

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Connect with the host Oliver:

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- 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 [email protected]

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.

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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.

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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.

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🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss

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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

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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).

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To read more about it visit our website www.blitzfit.me

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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