Welcome to episode 3 of the Brain, Brawn & Business AdviceCast series - A process for achieving your New Year goals in 2020

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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.

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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.

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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.🎙🎙

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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

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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

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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

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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.

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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.🎙🎙

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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.

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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 [email protected] 👍🏻

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To connect with Liam:

E: [email protected]

LinkedIn: https://www.linkedin.com/in/theliamryan

Instagram: @Liamryanwealth

You Tube - assets for life

Facebook: @LiamRyan

www.assetsforlife.co.uk

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The podcast is available on iTunes, Spotify and all main podcast platforms.🎙🎙

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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

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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, 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.

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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

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.

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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.🎙🎙

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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.

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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.👍🏻

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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.

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The podcast is available on iTunes, Spotify and all main podcast platforms.🎙🎙

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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

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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, AMRAP classes and online training programmes visit the 4D Fit website www.4dfit.co.uk

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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

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.

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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.💯

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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.

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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.🎙🎙

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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

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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

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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

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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.

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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.🎙🎙

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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.

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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.👍🏻

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To connect with Jamie:

E: [email protected]

T: 01376574675

LinkedIn: https://www.linkedin.com/in/promotionalmerchandiseleader

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The podcast is available on iTunes, Spotify and all main podcast platforms.🎙🎙

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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

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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

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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

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.

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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.

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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.

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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.

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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.

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The AdviceCast is available on iTunes, Spotify and all main podcast platforms.🎙🎙

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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

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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

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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 series 2 episode 7 of the Brain, Brawn & Business podcast with Gavin Perrett from Hawkhurst Invest.

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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.

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It’s another episode where my guest has shared lots of great insight and advice that people listening can take away.🎙🎙

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➡️ 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.

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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.

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You can connect with Gavin on Linkedin - https://www.linkedin.com/in/gavin-perrett-9a086214

‪[email protected]‬ or ‪07776 157503‬

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Gavin's businesses are:

* Hawkhurst Invest ‪www.hawkhurstinvest.com‬

* Will Protect ‪www.willprotect.co.uk‬

* Nexus Networking ‪www.nexusnetworking.co.uk‬

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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.

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Will is a knowledgable and highly motivated guy. His journey and the self-development he’s done over the years is inspiring.

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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.🎙🎙

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➡️ 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.

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Please share the podcast with anyone else you think might get value and if you enjoyed it then please leave us a review.

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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 – [email protected]

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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.

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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.🎙🎙

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➡️ 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.

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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.

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You can connect with Hugo in several ways:

Twitter - @hugoheij

Instagram - @hugoheij

LinkedIn – http://linkedin.com/in/hugoheij  

Website - http://www.hugoheij.com

Email – [email protected]

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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.

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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.

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➡️ 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.

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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.👌🏻

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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.