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

Brain, Brawn & Business

49- AdviceCast Episode 18 - The Weekend Binge

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

48- AdviceCast Episode 17 - Doing the most important tasks early

AdviceCast Episode 16 - The kitchen clean out .. This is a simple and highly effective strategy for anyone that has over indulged, eating unhealthy and drunk a little too much through lockdown now wants to get back on it with their health and fitness. And something for the whole family. .. KEY TAKEAWAYS: .. ➡️ Get 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

47- AdviceCast Episode 16 - The kitchen clean out

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

46- AdviceCast Episode 15 - Balancing your food to thrive

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

45- AdviceCast Episode 14 - 8 Daily Tips to help during the Coronavirus

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

44- AdviceCast Episode 13 - Coronavirus strategy #5 Health, Growth, Happiness

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

43 4 at 4 Podcast Ep 6 - When Fitness meets Business with Gary Das

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

42- 4 at 4 Podcast Ep 5 - Growing your audience and brand with Lauren Kress

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

40- 4 at 4 Podcast Ep 4 - Improving your daily productivity with Chris Knott

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

41- AdviceCast Episode 12 - Coronavirus strategy #4 Clean slate policy

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.

7- Brain, Brawn & Business Podcast - Episode 7 with Gary White from Aspen Waite

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

39- 4 at 4 Ep 3 - Strengthening the respiratory tract with Claud Serjeant CEO of 360 Health

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 .. It was a great chat with Gary. He is a great guy with lots of knowledge. The 4 areas we delved into was: .. ?? Mindset & Fitness ?? Launching Online ?? Social Media ?? Business .. 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 .. ? Listen - https://anchor.fm/s/c0f4d9c/podcast/rss Available on iTunes, Spotify and all main podcast platforms. .. 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 .. 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

39- 4 at 4 Podcast Ep 3 - Business, fitness and social media with Gary Das

Brain, Brawn & Business is hosted by Oliver Berquez co-founder of 4D Fit. The podcast will provide an insight with business owners about their motivation, inspiration, successes and challenges in business. The podcast will consist of a series of questions being asked to our guest with an open, no-nonsense straight talk about them and their business approach. There will be some great take-home points for anyone who is in business and also help aspiring people who are looking to start on their business journey.

hubhopper

Brain, Brawn & Business

hubhopper