Brain, Brawn & Business Oliver Berquez

AdviceCast Episode 18 - The weekend binge🎙
..
It doesn’t matter how healthy and committed you are with your food and training during the week, if you don’t approach the weekend in the right way you will never make progress and you will never achieve results.
..
In this episode I discuss why the weekend binge doesn’t work and some strategies you can implement to keep you on track.
..
Key takeaways:
➡️ Why rewarding yourself for a healthy week never works
➡️ The right way to approach your weekend
➡️ Don’t go back to back with unhealthy meals
➡️ Why exercise is important before you indulge
➡️ Why your Sunday night meal needs to be healthy
➡️ Importance of planning next week
..
PODCAST PLATFORM LINKS:
..
🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss

🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4

🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft

🎧 Anchor- https://anchor.fm/oliver-berquez

🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz

🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business

🎧 PocketCasts- https://pca.st/1007

🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business
..
FREE WHATS APP & FACEBOOK GROUP:
..
If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups.
..
On Facebook - https://www.facebook.com/groups/427580707944412
..
What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw
..
CONNECT WITH THE HOST OLIVER:
..
🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez
🔴 Instagram: @ollieberquez
🔴 Twitter: @ollieberquez
Facebook:
🔴 facebook.com/ollieberquez
🔴 facebook.com/BlitzFitMe
🔴 facebook.com/4DFitUK
🔴 If you want any advice or support then email me on oliver@4dfit.co.uk
..
FIND OUT MORE ABOUT 4D FIT:
..
✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY
✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching
✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk
✅ Our next 9-week course starts Monday 18th July
..
BUSINESS OWNER PERFORMANCE PROGRAMME:
..
⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work.
⚫️ Please click to find out more https://procoach.app/oliver-berquez
..
LIFESTYLE APP FOR COMPANIES:
..
☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism
☑️ 45 varied home workouts - with and without equipment
☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options
☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness
☑️ 35 family indoor and outdoor challenges and activities
☑️ Blogs and articles - educating on health, sustainable living and performance
☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 17 - Doing the most important tasks early🎙
..
With the ever increasing challenges to our schedules on a daily basis, it’s essential to get the most important things done early in the day, to maximise productivity and performance. Win the morning, win the day!
..
Key takeaways:
➡️ Getting set the night before
➡️ Scheduling the right amount of time for each task
➡️ Avoiding distractions
➡️ What’s needed, not what’s easiest
➡️ Getting your mind focused
➡️ Using music to increase productivity - https://m.youtube.com/watch?v=WPni755-Krg
..
PODCAST PLATFORM LINKS:
..
🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss

🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4

🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft

🎧 Anchor- https://anchor.fm/oliver-berquez

🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz

🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business

🎧 PocketCasts- https://pca.st/1007

🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business
..
FREE WHATS APP & FACEBOOK GROUP:
..
If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻
..
Facebook - https://www.facebook.com/groups/427580707944412
..
What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw
..
CONNECT WITH THE HOST OLIVER:
..
🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez
🔴 Instagram: @ollieberquez
🔴 Twitter: @ollieberquez
Facebook:
🔴 facebook.com/ollieberquez
🔴 facebook.com/BlitzFitMe
🔴 facebook.com/4DFitUK
🔴 If you want any advice or support then email me on oliver@4dfit.co.uk
..
FIND OUT MORE ABOUT 4D FIT:
..
✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY
✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching
✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk
✅ Our next 9-week course starts Monday 18th July
..
BUSINESS OWNER PERFORMANCE PROGRAMME:
..
⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work.
⚫️ Please click to find out more https://procoach.app/oliver-berquez
..
LIFESTYLE APP FOR COMPANIES:
..
☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism
☑️ 45 varied home workouts - with and without equipment
☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options
☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness
☑️ 35 family indoor and outdoor challenges and activities
☑️ Blogs and articles - educating on health, sustainable living and performance
☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 16 - The kitchen clean out.🎙
..
This is a simple and highly effective strategy for anyone that has over indulged, eaten unhealthy and drunk a little too much through lockdown and now want to get back on track with their health and fitness.
..
Key takeaways:
➡️ Including the whole household on board
➡️ How the clean out works
➡️ Planning and prep
➡️ Shop and restock

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

🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4

🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft

🎧 Anchor- https://anchor.fm/oliver-berquez

🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz

🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business

🎧 PocketCasts- https://pca.st/1007

🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business
..
FREE WHATS APP & FACEBOOK GROUP:
..
If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻
..
Facebook - https://www.facebook.com/groups/427580707944412
..
What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw
..
CONNECT WITH THE HOST OLIVER:
..
🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez
🔴 Instagram: @ollieberquez
🔴 Twitter: @ollieberquez
Facebook:
🔴 facebook.com/ollieberquez
🔴 facebook.com/BlitzFitMe
🔴 facebook.com/4DFitUK
🔴 If you want any advice or support then email me on oliver@4dfit.co.uk
..
FIND OUT MORE ABOUT 4D FIT:
..
✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY
✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching
✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk
✅ Our next 9-week course starts Monday 4th July
..
BUSINESS OWNER PERFORMANCE PROGRAMME:
..
⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work.
⚫️ Please click to find out more https://procoach.app/oliver-berquez
..
LIFESTYLE APP FOR COMPANIES:
..
☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism
☑️ 45 varied home workouts - with and without equipment
☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options
☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness
☑️ 35 family indoor and outdoor challenges and activities
☑️ Blogs and articles - educating on health, sustainable living and performance
☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 15 - Balancing your food to thrive🎙
..
Good nutrition is the pillar on which your health and performance is dependent.
..
To thrive and perform at our best we need to fuel our body with the right fuel. That means eating fresh, minimally processed combining your 3 macro nutrients (healthy fats, smart carbs and protein) and vegetables.

Eating this way consistently on a daily basis will allow you to perform better, feel better and maintain your energy levels throughout the day. 
..
KEY TAKEAWAYS:
..
➡️ What are your macronutrients and what they do for you
➡️ Different food options
➡️ How to create a healthy balanced meal using 4 food groups
➡️ Benefits of adding herbs and spices
➡️ Avoid overeating
➡️ Importance of eating slowly

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

🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4

🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft

🎧 Anchor- https://anchor.fm/oliver-berquez

🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz

🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business

🎧 PocketCasts- https://pca.st/1007

🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business
..
FREE WHATS APP & FACEBOOK GROUP:
..
If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻
..
Facebook - https://www.facebook.com/groups/427580707944412
..
What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw
..
CONNECT WITH THE HOST OLIVER:
..
🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez
🔴 Instagram: @ollieberquez
🔴 Twitter: @ollieberquez
Facebook:
🔴 facebook.com/ollieberquez
🔴 facebook.com/BlitzFitMe
🔴 facebook.com/4DFitUK
🔴 If you want any advice or support then email me on oliver@4dfit.co.uk
..
FIND OUT MORE ABOUT 4D FIT:
..
✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY
✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching
✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk
✅ Our next 9-week course starts Monday 4th July
..
BUSINESS OWNER PERFORMANCE PROGRAMME:
..
⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work.
⚫️ Please click to find out more https://procoach.app/oliver-berquez
..
LIFESTYLE APP FOR COMPANIES:
..
☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism
☑️ 45 varied home workouts - with and without equipment
☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options
☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness
☑️ 35 family indoor and outdoor challenges and activities
☑️ Blogs and articles - educating on health, sustainable living and performance
☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 14 - 8 Daily Tips to help during the Coronavirus 🎙
..
In this episode I share 8 daily tips for you to implement that will really your mental and physical health during the current climate.
..
KEY TAKEAWAYS:
..
➡️ Walk/get outside
➡️ Execise/fitness
➡️ Food/hydration
➡️ Check in & communicate
➡️ Do something for you
➡️ Rest, recovery & sleep
➡️ Daily routine & scheduling
➡️ Make it achievable & sustainable for you

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

🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4

🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft

🎧 Anchor- https://anchor.fm/oliver-berquez

🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz

🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business

🎧 PocketCasts- https://pca.st/1007

🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business
..
FREE WHATS APP & FACEBOOK GROUP:
..
If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻
..
Facebook - https://www.facebook.com/groups/427580707944412
..
What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw
..
CONNECT WITH THE HOST OLIVER:
..
🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez
🔴 Instagram: @ollieberquez
🔴 Twitter: @ollieberquez
Facebook:
🔴 facebook.com/ollieberquez
🔴 facebook.com/BlitzFitMe
🔴 facebook.com/4DFitUK
🔴 If you want any advice or support then email me on oliver@4dfit.co.uk
..
FIND OUT MORE ABOUT 4D FIT:
..
✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY
✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching
✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk
✅ Our next 9-week course starts Monday 4th July
..
BUSINESS OWNER PERFORMANCE PROGRAMME:
..
⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work.
⚫️ Please click to find out more https://procoach.app/oliver-berquez
..
LIFESTYLE APP FOR COMPANIES:
..
☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism
☑️ 45 varied home workouts - with and without equipment
☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options
☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness
☑️ 35 family indoor and outdoor challenges and activities
☑️ Blogs and articles - educating on health, sustainable living and performance
☑️ Interactive chat community exclusive for employees of the company

AdviceCast Episode 13 - Health, Growth, Happiness.🎙
The focus of my episodes at the moment are to provide support and strategies to help you manage your mental and physical health during this current climate.
..
In this episode I discuss habits and a daily strategy that if adopted will help you lead a fulfilling and happy life.
..
KEY TAKEAWAYS:
..
➡️ Planning your day starts the night before
➡️ What is health, growth & happiness
➡️ Scheduling these important tasks early in the day to get them done
➡️ How health and happiness supports growth
➡️ Maintaining high levels of performance each day

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

🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4

🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft

🎧 Anchor- https://anchor.fm/oliver-berquez

🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz

🎧 Breaker- https://www.breaker.audio/brain-brawn-and-business

🎧 PocketCasts- https://pca.st/1007

🎧 Overcast- https://overcast.fm/itunes1476638652/brain-brawn-business
..
FREE WHATS APP & FACEBOOK GROUP:
..
If you’re looking to get more support around business, fitness and mindset then I’d like to invite you to 2 free support/advice groups. Links to join.👇🏻👇🏻
..
Facebook - https://www.facebook.com/groups/427580707944412
..
What’s app - https://chat.whatsapp.com/Ezcy5qFBeG88ChqW7nEyyw
..
CONNECT WITH THE HOST OLIVER:
..
🔴 Linkedin: http://uk.linkedin.com/in/oliverberquez
🔴 Instagram: @ollieberquez
🔴 Twitter: @ollieberquez
Facebook:
🔴 facebook.com/ollieberquez
🔴 facebook.com/BlitzFitMe
🔴 facebook.com/4DFitUK
🔴 If you want any advice or support then email me on oliver@4dfit.co.uk
..
FIND OUT MORE ABOUT 4D FIT:
..
✅ 4D Fit is located at Regiment Business Park, 7 Eagle Way, Springfield, Chelmsford, CM3 3FY
✅ 4D Fit offers exclusive small group personal training (no more than 4 people in a session) with habit forming and nutritional coaching
✅ For information about our training programmes and services or to subscribe to our newsletter visit www.4dfit.co.uk
✅ Our next 9-week course starts Monday 4th July
..
BUSINESS OWNER PERFORMANCE PROGRAMME:
..
⚫️ Our 10 week online high performance & habit coaching programme is for business owners to solve these problems and help them get healthier, improve performance & maintain maximum productivity at work.
⚫️ Please click to find out more https://procoach.app/oliver-berquez
..
LIFESTYLE APP FOR COMPANIES:
..
☑️ Lifestyle app is an online health, fitness and nutrition programme suitable for people of all ages and abilities, aimed at improving employee productivity, working relationships and reducing absenteeism
☑️ 45 varied home workouts - with and without equipment
☑️ 100 nutritional recipes - breakfast, lunch, dinner, snack and healthy treat options
☑️ 100 infographics on Mental health - managing anxiety, dealing with stress, building confidence, boosting mood and maintaining mental fitness
☑️ 35 family indoor and outdoor challenges and activities
☑️ Blogs and articles - educating on health, sustainable living and performance
☑️ Interactive chat community exclusive for employees of the company