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.

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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.

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➡️ 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:

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Twitter:@WhiteGary66

LinkedIn: https://www.linkedin.com/in/gary-white-fcca

Mobile: 07595 650690

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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.

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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.

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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.

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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.

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

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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 Claud:

LinkedIn: https://www.linkedin.com/in/claud-serjeant-845a17128

IG: claud_serjeant

www.claudserjeant.com

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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

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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]

Here’s episode 3 of the new feature of the Brain, Brawn & Business podcast - 4 at 4 with award winning mortgage broker and entrepreneur Gary Das

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It was a great chat with Gary. He is a great guy with lots of knowledge. The 4 areas we delved into was:

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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 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.

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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.🎙

..

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:

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Lifestyle is an online health, fitness and nutrition app suitable for the whole family, focused on healthy, achievable and sustainable living

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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.

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Includes:

➡️ 40 varied home workouts

➡️ 60 exercise technique videos

➡️ 100 nutritional recipes

➡️ 35 family challenges and activities

➡️ Blogs and articles

➡️ Interactive member community

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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/

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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

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.

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Chris is great guy and extremely knowledgable.

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The 4 at 4 areas:

➡️ Self-compassion

➡️ You are stressed

➡️ Training mindset

➡️ 100% mentality

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To connect with Chris:

LinkedIn- https://www.linkedin.com/in/chrisshambrook

www.theperformanceroom.co.uk

www.believeperform.com

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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/episode/3lMxt3YaZQWSQxHsgTc9ER?si=lgIGS0B-SnOBFFEhlZrplg

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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 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 [email protected]

Here’s episode 1 of the new feature of the Brain, Brawn & Business podcast - 4 at 4 with with serial entrepreneur James Sinclair.

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James is an award-winning serial entrepreneur and multiple multi-million pound brand creator.

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The 4 takeaways:

➡️ Entrepreneurship and management

➡️ Growing not operating

➡️ War plans not battle plans

➡️ Multiple revenue streams

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To connect with James:

jamessinclair.net 

bit.ly/entrepreneursuniversity 

IG: @_jamessinclair

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The podcast is available on iTunes, Spotify (links below) and all main podcast platforms.🎙🎙

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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.

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We can’t control the current situation, but we can control how we deal with it and what we do to move forward.

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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?

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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.🎙

..

To listen:

iTunes - https://podcasts.apple.com/gb/podcast/brain-brawn-business/id1476638652#episodeGuid=9c76a4e1-0eb2-4b74-bcc0-623396092909

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Spotify - https://open.spotify.com/episode/2i6Ggr54N0QiefyfGSZuQd?si=trIHKiEBTBy0_SHLInqgTQ

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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.

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This episode is about the benefits of getting outside and walking.

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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

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In this episode I discuss why your focus should be on behaviour goals not outcome goals if you want to achieve results.

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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.

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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