Shows
FOOTYPODFOOTYPOD 056 | Building Champions (ft. Oliver Berquez)Oliver Berquez was a professional footballer for 19 years, appearing in over 750 senior matches during his career, and is now part of the ownership team for a developmental company called Building Champions. Oliver and his team were our neighbors on Podcast Row at the United Soccer Coaches Convention in Philadelphia, and sat down with us for our very last interview of the weekend to share insight on the Building Champions vision and the groundbreaking VR technology they have built to aid cognitive development and tactical awareness/understanding.
Oliver Berquez: @oliverberquez1
Building Champions: @buildingchamps1
2023-08-0714 min
The Good Not Perfect LifestyleEp 16: Why You Must Focus on Behaviours Not Outcomes to Achieve the Goals You WantABOUT EPISODE:In this episode, Oliver Berquez (football player & founder of BlitzFitMe) discusses how you need to focus on your behaviours and not your outcomes to achieve your goals. It is all about your daily do's and don'ts. Listen now to find out more! KEY TAKEAWAYS:1. Don't take the whole time off completely indulge.2. If you can't get to the gym, improvise and allocate that time still.3. Try to avoid unhealthy meals back-to-back.
2021-12-1809 minThe Good Not Perfect LifestyleEp 15: Why Counting Calories is Not a Sustainable StrategyABOUT THE EPISODE:In this episode, Oliver Berquez (football player and CEO of BlitzFitMe) will delve into the thought-provoking explanation of 'Why Counting Calories is Not a Sustainable Strategy' along with nine alternative tips you can use to be successful without counting your calories. Listen now to catch those intriguing points! KEY TAKEAWAYS:1. Counting calories educational but, not sustainable longterm.2. Ask yourself if you can do what you are doing currently in 12 months time. 3. Add vegetables and lean protein at ea...
2021-12-1210 minThe Good Not Perfect LifestyleEp 14: There’s Nothing Magical About January that Can’t be Achieved in DecemberABOUT THE EPISODE:In this instalment, Oliver Berquez (football player & founder of BlitzFitMe) explains why you should start achieving your goals now, rather than later. Additionally, listen out for six ways that you can start small now, for an easier transition into next year to attain your fitness goals. Start early, get ahead and achieve quicker now! There's still time to make this year count.KEY TAKEAWAYS:1. Stay hydrated.2. Move for 30 minutes each day.3. Avoid two indulgent meals back-to-back.
2021-12-0508 minThe Good Not Perfect LifestyleEp 13: Non-Scale VictoriesABOUT THE EPISODE: In this instalment, Oliver Berquez (football player & founder of BlitzFitMe) is back with more helpful and achievable fitness tips that can help you obtain those previously unachievable goals! This episode will elaborate on the common pitfalls of using scales in your fitness routine and delve into better alternatives that can assist you to be victorious in getting healthier the right way. Wanna find out what these other markers are? Listen now to find out! KEY TAKEAWAYS: 1. Muscle can weigh more than fat...
2021-11-2609 minThe Good Not Perfect LifestyleEP 12: The Importance of a Daily RoutineABOUT THE EPISODE: In this episode, Oliver Berquez (footballer & founder of BlitzFitMe) will elaborate on why a daily routine is important while highlighting these three main points that pertain to what is involved: health, happiness and growth. If you want to take more control of your time, be sure to give this episode a listen. KEY TAKEAWAYS: 1. Health.2. Happiness.3. Growth.SOCIAL HANDLES: W: blitzfitme.co.uk Twitter: twitter.com/blitzf...
2021-11-2013 minThe Good Not Perfect LifestyleEp 11: The Kitchen Clear OutABOUT THE EPISODE: In this weeks episode, Oliver Berquez (football player & founder of BlitzFitMe) will discuss the intriguing topic called 'The Kitchen Clear Out' and delve into how you can break that common cycle of eating unhealthy snacks found in your kitchen cupboards. It is not only about your physical fitness but, it is also about setting up your kitchen in a way that will further help you achieve a healthier and long-lasting lifestyle. Listen now to learn more! KEY TAKEAWAYS: 1. Prepare how you're gonna...
2021-11-1313 minThe Good Not Perfect LifestyleEp 10: 7 Reasons Why Fad Diets Don’t WorkABOUT THE EPISODE: Have you ever been a victim of the 'fad diet' scam? In this weeks instalment, Oliver Berquez (founder of BlitzFitMe) will delve into seven key reasons why 'fad diets' never seem to work and expand on alternative ways that can truly help you achieve your goals. listen now to learn more about how you can bust those common fitness myths! KEY TAKEAWAYS: 1. They feel restrictive. 2. It can deprive the body of vital nutrients. 3. They have an end date. 4. They d...
2021-11-0513 minThe Good Not Perfect LifestyleEp 9: Taking Small StepsABOUT THE EPISODE: In this weeks episode, Oliver Berquez (football player & founder at BlitzFitMe) will discuss the importance of 'Taking Small Steps' with setting your fitness goals and elaborate on six key points that can help you make those changes truly attainable. A healthy lifestyle is a journey and it starts by taking those first tentative steps towards it. Listen now for more thought-provoking fitness tips! KEY TAKEAWAYS: 1. What do you want to change right now? 2. What actions do you need to do to...
2021-10-3110 minThe Good Not Perfect LifestyleEp 8: Balancing Your Food to ThriveABOUT THE EPISODE: In this weeks instalment, Oliver Berquez (founder of BlitzFitMe) will explain how you can balance food and meals to benefit yourself. This will be elaborated in detail with five key points that are easy to 'digest'. Ever heard of 'micronutrients'? Listen now to expand your knowledge on that and much more! KEY TAKEAWAYS: 1. List your foods. 2. Pick foods from each group. 3. Portion sizes. 4. Add herbs & spices. 5. Cooking your meal. SOCIAL...
2021-10-2310 minThe Good Not Perfect LifestyleEp 7: The Food ContinuumABOUT THE EPISODE: This is not a matter of the spacetime continuum; it's a matter of 'The Food Continuum'! In this weeks episode, Oliver Berquez (founder of BlitzFitMe) will elaborate on the topic of 'The Food Continuum' and disclose effective questions that you can ask yourself in order to 'weigh up' what you eat, without necessarily detracting too much from the flavours you love. thus, taking the 'rocket science' out of healthy eating. KEY TAKEAWAYS: 1. How is this food made? 2. How does this food...
2021-10-1508 min
The Good Not Perfect LifestyleEp 6: The 80/20 ApproachABOUT THE EPISODE: In this Episode, Oliver Berquez elaborates on 'The 80/20 Approach' explaining what it is, how to properly implement it in your lifestyle and what real benefits it can provide you. Be sure to listen intently to this episode to expand your knowledge in the intriguing '80/20 Approach' now! KEY TAKEAWAYS: 1. What is the 80/20 approach? 2. Plan your week in advance. 3. Exercise to support your healthy habits. 4. Whatever you are doing, make it sustainable. SOCIAL...
2021-10-0808 min
The Good Not Perfect LifestyleEp 5: 8 Ways to Support Your Mental WellbeingABOUT THE EPISODE: In this episode, Oliver Berquez discusses how ascertaining good mental wellbeing can further assist in maintaining a good fitness routine. This will be explained in the following eight ways: eat well, exercise, learning a new skill, getting sunlight, finding time to connect with people close to you, getting adequate sleep, mind body scan and do the important tasks early. With these eight ways, you can better overcome common mental blocks that may hinder your fitness routine and to maintain a positive attitude. KEY TAKEAWAYS:
2021-10-0112 min
The Good Not Perfect LifestyleEp 4: The Importance of Sleep and RecoveryABOUT THE EPISODE: This episode featuring Oliver Berquez (football player) discusses sleep and recovery tips, while warning of certain habits that may be holding you back that you can change right now! Additionally, you’ll receive suggestive achievable goals that will greatly help you become a better version of yourself in health and mental wellbeing. You can find all these amazing points in just one short episode! KEY TAKEAWAYS: 1. Avoid heavy meals. 2. Avoid Late night snacking. 3. Switching off technology 1 hour before bed...
2021-09-1911 min
The Good Not Perfect LifestyleEp 3: Clean Slate PolicyABOUT THE EPISODE: When some have a bad day with their healthy routine, a negative mindset can kick in with damaging consequences to the previously established momentum of a good routine. In this episode, Oliver Berquez (founder of BlitzFitMe) will explain the importance of positivity and training your brain to know how to move on from these supposed hurdles. It’s all about maintaining the good and not the perfect lifestyle! KEY TAKEAWAYS: 1. Positivity is important. 2. Focus on impacting the next day. 3. T...
2021-09-1508 min
The Good Not Perfect LifestyleEp 2: 6 Tips to Avoid Crash DietingABOUT THE EPISODE: People are always crash dieting when there's a holiday or social occasion coming up. We put pressure on ourselves to get in shape but, after the event, we put more weight on. Starving the body stores calories. KEY TAKEAWAYS: 1. Give yourself longer to hit your target - Always plan ahead. 2. A Plan for getting in shape and staying in shape - Adapt your plan or strategy. 3. Don't count calories - Get an understanding of your food. 4. Focus...
2021-09-1211 min
The Good Not Perfect LifestyleEp 1: The Good Not Perfect LifestyleABOUT THE EPISODE: In this episode, we discuss why you can sustain a good lifestyle far better than a perfect one you can’t and disclose some really practical tips to implement that supports longevity with a health and fitness regime. KEY TAKEAWAYS: 1. 80%/20% - Balancing healthy meals and treats sustainably throughout the week with thorough planning. 2. Avoid rules - Don't build rules that will be easy to break; just be healthy. 3. Don't judge progress on the scales - Think about other progress...
2021-09-0314 min
Refuel Your FireMorning motivation and habits for a good life with Oliver Berquez (LIVE WITH LEADING THINKERS)Get pumped for this morning's episode of Grow Your Brand because I'm talking healthy habits for living a good life and performing at your best with Oliver Berquez, podcast host of Brain, Brawn and Business. I learnt so much from this episode, and one of my favourite things about this episode is that it isn't about eating perfectly, or having an iron-strong will power. This is about setting realistic goals to build the habits that will allow you to make long lasting changes that you can incorporate into your daily life.Find out more about Oliver...
2020-07-1243 min
Brain, Brawn & Business49- AdviceCast Episode 18 - The Weekend BingeAdviceCast Episode 18 - The weekend binge🎙
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It doesn’t matter how healthy and committed you are with your food and training during the week, if you don’t approach the weekend in the right way you will never make progress and you will never achieve results.
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In this episode I discuss why the weekend binge doesn’t work and some strategies you can implement to keep you on track.
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Key takeaways:
➡️ Why rewarding yourself for a healthy week never works
➡️ The right way to approach your weekend
➡️ Don’t go back to back with unhealthy meals
➡️ Why exercise is important before you indulge
➡️ Why y...
2020-07-0312 min
Brain, Brawn & Business48- AdviceCast Episode 17 - Doing the most important tasks earlyAdviceCast Episode 17 - Doing the most important tasks early🎙
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With the ever increasing challenges to our schedules on a daily basis, it’s essential to get the most important things done early in the day, to maximise productivity and performance. Win the morning, win the day!
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Key takeaways:
➡️ Getting set the night before
➡️ Scheduling the right amount of time for each task
➡️ Avoiding distractions
➡️ What’s needed, not what’s easiest
➡️ Getting your mind focused
➡️ Using music to increase productivity - https://m.youtube.com/watch?v=WPni755-Krg
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PODCAST PLATFORM LINKS:
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🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss
🎧 iTunes- https://po...
2020-06-2612 min
Brain, Brawn & Business47- AdviceCast Episode 16 - The kitchen clean outAdviceCast Episode 16 - The kitchen clean out.🎙
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This is a simple and highly effective strategy for anyone that has over indulged, eaten unhealthy and drunk a little too much through lockdown and now want to get back on track with their health and fitness.
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Key takeaways:
➡️ Including the whole household on board
➡️ How the clean out works
➡️ Planning and prep
➡️ Shop and restock
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PODCAST PLATFORM LINKS:
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🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss
🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4
🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft
🎧 Anchor- https://anchor.fm/oliver-berquez
🎧 Google- htt...
2020-06-1212 min
Brain, Brawn & Business46- AdviceCast Episode 15 - Balancing your food to thriveAdviceCast Episode 15 - Balancing your food to thrive🎙
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Good nutrition is the pillar on which your health and performance is dependent.
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To thrive and perform at our best we need to fuel our body with the right fuel. That means eating fresh, minimally processed combining your 3 macro nutrients (healthy fats, smart carbs and protein) and vegetables.
Eating this way consistently on a daily basis will allow you to perform better, feel better and maintain your energy levels throughout the day.
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KEY TAKEAWAYS:
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➡️ What are your macronutrients and what they do for you
➡️ Different food options
➡️ How to create a healthy balanced meal usin...
2020-06-0614 min
Brain, Brawn & Business45- AdviceCast Episode 14 - 8 Daily Tips to help during the CoronavirusAdviceCast Episode 14 - 8 Daily Tips to help during the Coronavirus 🎙
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In this episode I share 8 daily tips for you to implement that will really your mental and physical health during the current climate.
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KEY TAKEAWAYS:
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➡️ Walk/get outside
➡️ Execise/fitness
➡️ Food/hydration
➡️ Check in & communicate
➡️ Do something for you
➡️ Rest, recovery & sleep
➡️ Daily routine & scheduling
➡️ Make it achievable & sustainable for you
PODCAST PLATFORM LINKS:
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🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss
🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4
🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft
🎧 Anchor- https://anchor.fm/oliver-berquez
🎧 Google- https://www.google.com/podcasts?feed=aHR0c...
2020-05-2916 min
Brain, Brawn & Business44- AdviceCast Episode 13 - Coronavirus strategy #5 Health, Growth, HappinessAdviceCast Episode 13 - Health, Growth, Happiness.🎙
The focus of my episodes at the moment are to provide support and strategies to help you manage your mental and physical health during this current climate.
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In this episode I discuss habits and a daily strategy that if adopted will help you lead a fulfilling and happy life.
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KEY TAKEAWAYS:
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➡️ Planning your day starts the night before
➡️ What is health, growth & happiness
➡️ Scheduling these important tasks early in the day to get them done
➡️ How health and happiness supports growth
➡️ Maintaining high levels of performance each day
PODCAST PLATFORM LINKS:
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🎧 Listen - https://anchor.fm/s/c0f4d9c/podcas...
2020-05-2208 min
Brain, Brawn & Business43 4 at 4 Podcast Ep 6 - When Fitness meets Business with Gary DasWhen Fitness meets Business. Here’s episode 6 of the 4 at 4 feature of the Brain, Brawn & Business podcast with Gary Das.
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This is a joint podcast (recorded also for Gary’s Financial Pro podcast) where Gary and Oliver talk about how your fitness can control your business and how you can learn from both areas to improve your business, fitness and lifestyle!
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KEY TAKEAWAYS:
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➡️ Motivation is doing the shi* you have to do even if you don’t feel like it.
➡️ Business and fitness have more in common than you may think.
➡️ You need to prioritise when you do your workout like you would wit...
2020-05-171h 45
Brain, Brawn & Business42- 4 at 4 Podcast Ep 5 - Growing your audience and brand with Lauren KressHere’s episode 5 of the 4 at 4 feature of the Brain, Brawn & Business podcast with the brilliant Lauren Kress.
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In the episode we cover strategies to grow your audience and brand in the current climate.
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KEY TAKEAWAYS:
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➡️ The five reasons a customer will purchase from you
➡️ How to increase your visibility with no marketing budget
➡️ The biggest mistake most people make when they tell their story
➡️ The five pillars for brand growth
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PODCAST PLATFORM LINKS:
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🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss
🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4
🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2...
2020-05-1052 min
Brain, Brawn & Business40- 4 at 4 Podcast Ep 4 - Improving your daily productivity with Chris KnottHere’s episode 4 of the 4 at 4 feature of the Brain, Brawn & Business podcast with experienced personal trainer and author Chris Knott.
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In the episode we cover strategies to improve your daily productivity in this current climate.
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➡️ Breathing
➡️ Tips to beat desk posture
➡️ Foot & Knee health
➡️ Work productivity
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🎧 Listen - https://anchor.fm/s/c0f4d9c/podcast/rss
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Different platform links:
🎧 iTunes- https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4
🎧 Spotify- https://open.spotify.com/show/2swEusoynnzvXZW8H2PVft
🎧 Anchor- https://anchor.fm/oliver-berquez
🎧 Google- https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9jMGY0ZDljL3BvZGNhc3QvcnNz
🎧 Breaker- h...
2020-05-0941 min
Brain, Brawn & Business41- AdviceCast Episode 12 - Coronavirus strategy #4 Clean slate policyAdviceCast Episode 12 - Clean slate policy.🎙
Here’s my latest podcast around strategies to help manage your mental and physical health during the Coronavirus pandemic.
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In this episode I discuss a strategy that can help you lead a sustainable lifestyle and overcome past mistakes and failures. By adopting this strategy it will take the pressure off trying to be perfect and allow you to keep moving forward on a healthy and positive journey.
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The AdviceCast is available on all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re rele...
2020-05-0607 min
Brain, Brawn & Business7- Brain, Brawn & Business Podcast - Episode 7 with Gary White from Aspen WaiteIn 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...
2020-05-0351 min
Brain, Brawn & Business39- 4 at 4 Ep 3 - Strengthening the respiratory tract with Claud Serjeant CEO of 360 HealthHere’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/bra...
2020-04-2739 min
Brain, Brawn & Business38- AdviceCast Episode 11 - Coronavirus strategy #3 Sink or SwimHere’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.🎙
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To listen:
🎧 iTunes - https://podcasts.apple.com/us/podcast/brain-brawn-business/id1476638652?uo=4
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🎧 Spotify - https://open.spotify.com/show/2swEusoynnzvXZ...
2020-04-1608 min
Brain, Brawn & Business37- 4 at 4 Podcast Ep 2 - Tips to support your mental performance with Chris ShambrookHere’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 aro...
2020-04-1337 min
Brain, Brawn & Business36- 4 at 4 Podcast Ep 1 - Tips to grow your business with James SinclairHere’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-89d1b8b166c...
2020-04-0652 min
Brain, Brawn & Business35- AdviceCast Episode 10 - Coronavirus strategy #2 The positives from this situationHere’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...
2020-03-2911 min
Brain, Brawn & Business34- AdviceCast Episode 9 - Coronavirus strategy #1 Walking/getting fresh airWith 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
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The AdviceCast is available on all main podcast platforms (some links below). You can also subscribe to the podcast to receive the episodes as soon as they’re released.🎙
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To listen:
iTunes - https://podcasts.apple.com/gb/podcast/brain-braw...
2020-03-1906 min
Brain, Brawn & Business33- AdviceCast Episode 8 - Behaviours V OutcomesHere’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.
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The AdviceCast is available on iTunes, Spotify and all main podcast platforms (some links below). You can also subscribe to the podcast to rece...
2020-03-0908 min
Brain, Brawn & Business32- Brain, Brawn & Business Episode 25 - Health, fitness and mindset longevity with Chris BranchHere’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.
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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
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To connect with Chris:
https://fortephysicalhealth.co.uk/
IG: @forte_physical_health
FB: https://www.facebook.com/fortephysicalhealth/
YT: https://www.youtube.com/fortephysicalhealthosteopathyclinic
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The podcast is avail...
2020-02-2154 min
Brain, Brawn & Business31- AdviceCast Episode 7 - The 80/20 approachHere’s this weeks episode of the Brain, Brawn & Business AdviceCast series - the 80/20 approach
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In this episode I give you advice around a strategy that we adopted with thousand of clients which achieves great results, in a long term sustainable way.
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Key Takeaways:
➡️ What the 80/20 approach is
➡️ How to adopt it
➡️ How to balance your lifestyle across the whole week
➡️ How the weekend can stop you making progress
➡️ Planning your week in advance
➡️ Aim for good not perfect
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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 epi...
2020-02-1615 min
Brain, Brawn & Business30- Brain, Brawn & Business - Long term health & sustainable living. Episode 24 with Claud SerjeantHere’s episode 24 of the Brain, Brawn & Business podcast with Claud Sarjeant from 360 Health.
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This is the first episode since launching the podcast where I’ve got a fellow fitness professional on to talk about fitness and business, so would love to know your thoughts, if you feel this type of guest works and if you got value from it.👍🏻
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Claud is a highly knowledgable, highly professional guy who’s been in the health and fitness industry for over 20 years and shares great advice around health and nutrition.
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Key Takeaways:
➡️ Longevity in business
➡️ Importance of learning and self development
➡️ Case for eating gluten free a...
2020-02-0950 min
Brain, Brawn & Business29- Brain, Brawn & Business Podcast - Growing your business Episode 23 with Simon LeslieHere’s episode 23 of the Brain, Brawn & Business podcast with Simon Leslie.
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Simon has been in business over 30 years and successfully runs a multi million pound company called Ink. He has offices all over the world with hundreds of staff so his insight into business, his journey, and how he’s grown and what he’s overcome to get there is hugely valuable and inspiring to anyone listening.
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Key Takeaways:
➡️ Under promise and over deliver
➡️ Importance of learning and having mentors
➡️ Using failures as a way to grow and get better
➡️ Growing a business takes time and patience
➡️ Sales tips for growing your business...
2020-02-021h 04
Brain, Brawn & Business28- AdviceCast Episode 6 - 5 daily health and fitness tips to kick start your 2020.Here’s this weeks episode of the Brain, Brawn & Business AdviceCast series - 5 health and fitness tips to kickstart your 2020
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In this episode I give you some advice and strategies (listed below) that you can implement into your daily life that will help you achieve results and more importantly is sustainable.
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Key Takeaways:
➡️ Water intake
➡️ Steps on non training days
➡️ Sleep routine
➡️ Protein
➡️ 80% / 20% approach
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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.🎙
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To listen:
iTunes - https://podcasts.apple.com...
2020-01-2415 min
Brain, Brawn & Business27- Brain, Brawn & Business Podcast - How to win on LinkedIn. Episode 22 with Steve MartileHere’s episode 22 of the Brain, Brawn & Business podcast with Steve Martile
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Steve is becoming known as the most sought after client attraction copywriter in the digital community and has developed his expertise on using LinkedIn. He has a great willingness to help people and shows lots of great advice in this episode.
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Key Takeaways:
➡️ Strategies for LinkedIn
➡️ Producing content
➡️ Increasing connections
➡️ Tracking engagement
➡️ Attracting and converting the right clients
➡️ Patience is key
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If you enjoyed the episode then please message me on socials with what you found valuable.👍🏻
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To connect with Steve:
LinkedIn: https://www.linkedin.com/in/stevemartile
IG: https://instagram.com/steve...
2020-01-1957 min
Brain, Brawn & Business26- AdviceCast Episode 5 - Why having too many New Years resolutions just doesn’t work.Here’s this weeks episode of the Brain, Brawn & Business AdviceCast series and my first of 2020 - Why having too many New Year resolutions just doesn’t work.
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In this episode I talk about why trying to make too many changes in January doesn’t work, why it’s not achievable and sustainable.
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Key Takeaways:
➡️ Why overcommitting on New Year resolutions is the wrong strategy.
➡️ Why focusing on one habit at a time is the right approach.
➡️ Strategy for achieving lasting goals in 2020.
➡️ Creating habits that work and are sustainable for you.
➡️ Why extreme changes will not last.
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The AdviceCast is available on iTunes, Spot...
2020-01-0910 min
Brain, Brawn & Business25- Brain, Brawn & Business Podcast - Episode 21 with Emma Goode from 24 FingersHere’s episode 21 of the Brain, Brawn & Business podcast with Emma Goode from 24 Fingers
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Emma is hard working, determined and an all round lovely lady. Her story is inspiring and she shared some great tips around social media:
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Key Takeaways:
➡️ Be yourself and portray yourself in that way on socials.
➡️ Delegation and getting others to do the jobs you aren’t good at.
➡️ Importance of having a mentor.
➡️ Having a confident mindset.
➡️ Benefits of networking.
➡️ 5 Social media tips for 2020.
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If you enjoyed the episode then please message me on socials with what you found valuable.👍🏻
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To connect with Emma:
W: https://24fingers.co.uk/
FB: http...
2020-01-0630 min
Brain, Brawn & Business24- AdviceCast Episode 4 - Having a realistic and scary goal.Here’s this weeks episode of the Brain, Brawn & Business AdviceCast series and my last of 2019 - Having a realistic and scary goal.
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In this episode I talk about when setting goals, set a realistic one and a scary/ultimate one. A scary goal is extremely challenging that takes you out of your comfort zone , but if you achieve it will give you a phenomenal sense of achievement.
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Key Takeaways:
➡️ Reason for having a realistic and scary goal and what’s the difference between them.
➡️ How to set a scary/ultimate goal.
➡️ Importance of getting uncomfortable and out of your comfort zone.
➡️...
2019-12-3108 min
Brain, Brawn & Business23- Brain, Brawn & Business Podcast - Episode 20 with Francis Duku from Our GameHere’s episode 20 of the Brain, Brawn & Business podcast with Francis Duku from Our Game
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Francis is ambitious, professional and hard-working and the lessons he’s learned through football has shaped his mindset, attitude and application in business:
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Key Takeaways:
➡️ Exercising daily to help set you up for the day.
➡️ Learning and self-development. Get good people around you. You can’t do everything on your own.
➡️ Just turn up every day. There’s always something you can do even when things aren’t going right.
➡️ Make sure you’re the least intelligent person in the room.
➡️ Doing the things that are necessary even when you don’...
2019-12-2838 min
Brain, Brawn & Business22- Brain, Brawn & Business Podcast - Episode 19 with Tina Dulieu from Coaching DynamicsHere’s episode 19 of the Brain, Brawn & Business podcast with Tina Dulieu from Coaching Dynamics.
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Tina is a kind, caring and optimistic lady. Her approach and ethics to business is inspiring. She sets a great example on how to conduct yourself and shares lots of practical business advice:
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Key Takeaways:
➡️ Be completely aware of what your business will cost to run. The figures need to be profitable.
➡️ Have a clear vision, good people around you and finance for growth.
➡️ Approach for setting daily tasks and prioritising.
➡️ Understanding the areas of your business and the percentages for each of them.
➡️ Building relationships rather t...
2019-12-2351 min
Brain, Brawn & Business21- AdviceCast Episode 3 - A process for achieving your New Year goals in 2020Welcome 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 w...
2019-12-2014 min
Brain, Brawn & Business20- Brain, Brawn & Business Podcast - Episode 18 with Liam Ryan from Assets for LifeHere’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, im...
2019-12-1357 min
Brain, Brawn & Business19- Brain, Brawn & Business Podcast Episode 17 - What we learned through professional sportHere’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...
2019-12-0946 min
Brain, Brawn & Business18- AdviceCast Episode 2 - No Pain, No Gain.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 t...
2019-12-0406 min
Brain, Brawn & Business17- Brain, Brawn & Business Podcast - Series 2 Episode 8 with Jamie Marshall from Premier PrintHere’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...
2019-12-021h 08
Brain, Brawn & Business16- AdviceCast Episode 1 - Carbs & CaloriesWelcome 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 re...
2019-11-2909 min
Brain, Brawn & Business15- Brain, Brawn & Business Podcast - Series 2 Episode 7 with Gavin Perrett from Hawkhurst InvestHere’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 creativi...
2019-11-2459 min
Brain, Brawn & Business14- Brain, Brawn & Business Podcast - Series 2 Episode 6 with Will Polston from Make It HappenHere’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 an...
2019-11-181h 10
Brain, Brawn & Business13- Brain, Brawn & Business Podcast - Series 2 Episode 5 with Hugo HeijHere’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 ma...
2019-11-121h 05
Brain, Brawn & Business12- Brain, Brawn & Business Podcast - Series 2 Episode 4 with Spencer Gore from EMGHere’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 arou...
2019-11-0350 min
Brain, Brawn & Business11- Brain, Brawn & Business Podcast - Series 2 Episode 3 with Chris Shambrook from PlanetK2Here’s series 2 episode 3 of the Brain, Brawn & Business podcast. In this episode I talk to Chris Shambrook director of PlanetK2.
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Chris has a wealth of experience in sport and performance where he was the psychologist for GB Olympic rowing, over 22 years across 5 Olympic cycles.
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It was great to hear Chris’s views on human performance and mindset, both as an individual and collaborative. The experience and insight he shared through the early days of his learning at university and lecturing, the years in Olympic sport, through to current day and the different people and businesses across different sectors was so i...
2019-10-251h 42
Brain, Brawn & Business10- Brain, Brawn & Business Podcast - Series 2 Episode 2 with Aitch Henry-Doswell from Talent MagnetHere’s series 2 episode 2 of the Brain, Brawn & Business podcast. In this episode I talk to Aitch Henry-Doswell from Talent Magnet.
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I really enjoyed this episode with Aitch. He’s a great guy with lots of energy and positivity. There was some great points shared and he spoke really openly and honest about his success and challenges.
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➡️ Importance of personal development and learning from other people.
➡️ The impact of meditation and exercise and having a healthy mind and healthy body.
➡️ Honing your craft and become an expert in your niche.
➡️ How being persistence, hard working and striving for consistency is key for success.
➡️...
2019-10-1949 min
Brain, Brawn & Business9- Brain, Brawn & Business Podcast - Series 2 Episode 1 with Nick Looby from Feet on the GroundHere’s episode 1 of series 2 of the Brain, Brawn & Business podcast. In this episode I talk to Nick Looby from Feet on the Ground Training. Nick is a good with great energy.
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There was some really good advice shared and it was great to hear his journey and the challenges he’s overcome and the learning he’s done along the way.
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➡️ The importance of communication and human interaction.
➡️ Stop worrying about money and focus on your real why.
➡️ Stop beating your self up when things don’t go well. Relax, clear your thoughts then look clearly at the situation and see what you cou...
2019-10-131h 02
Brain, Brawn & BusinessBrain, Brawn & Business Podcast - Episode 9. The founders of 4D Fit Oliver and Dan go head to head.Here is a bonus episode of the Brain, Brawn & Business podcast where me and my 4D Fit business partner Dan go head to head in a quiz.
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With episode 8 finishing off series 1 of the podcast last week, I thought it would be fun to post this before series 2 starts next week.
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This podcast is an interview Dan and I did with each other back in July, where my videographer Callum came up with a series questions that we had to answer head to head. The outcome was a lot of banter and a lot of disagreeing.😂
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Brain, Brawn and Business pod...
2019-10-0418 min
Brain, Brawn & Business8- Brain, Brawn & Business Podcast - Episode 8 with Chris Meredith from Grey MattersHere’s episode 8 of the Brain, Brawn & Business podcast with Chris Meredith Founding Partner of Greys Matter. Chris is a great guy and at 53 years young, is a great role model for someone who believes in healthy habits and a work life balance.
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This is a slightly different episode to previous ones as I was also with my business partner @ Dan Reeve, which made for a great podcast with different views being shared and some great points being made by everyone.
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➡️ The importance of starting the day with exercise and getting up earlier to fit in.
➡️ Healthy lifestyle habits that are sustai...
2019-09-2749 min
Brain, Brawn & Business6- Brain, Brawn & Business Podcast - Episode 6 with Clive Maloney from Get Real About BusinessIn this episode I talk to Clive Maloney owner of Get Real About Business. Clive is a true gent and very caring guy who’s really passionate about helping people.
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He shared some very practical business advice on:
➡️ Sales strategy and not the conventional way of features and benefits selling.
➡️ His technique for listening and questioning when working with clients or prospective clients.
➡️ Having a framework for meetings and a follow up process.
➡️ The importance of having system and processes in place for the key parts of your business.
➡️ How important it is to prioritise your tasks in terms of productivity and growt...
2019-09-1349 min
Brain, Brawn & Business5- Brain, Brawn & Business Podcast - Episode 5 with Dean Curtis of RELX group.In this episode I talk to Dean Curtis, CEO and president of ICIS, a division of the RELX group a FTSE 20 company. Dean’s a great guy and a great leader and his journey through business and into senior position he’s in today is inspiring.
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He shared some great insight:
➡️ How team culture is key and creating a positive working environment is essential facilitating that.
➡️ His mindset to learn from his mistakes and being honest and open to himself, to continue to grow.
➡️ The importance of having mentors and good people around you.
➡️ How he’s set his own values and personal fr...
2019-09-0639 min
Brain, Brawn & Business4- Brain, Brawn & Business Podcast - Episode 4 with Curtis KnaptonIn this episode I talk to Curtis Knapton of Lakeview Property Group. Curtis is an ambitious, driven, focused and highly motivated individual. It’s a great podcast with so much good advice offered and the work he’s doing on Ice Warrior is truly inspiring.
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He shared some great insight:
➡️ How he’s always on courses, reading and finding ways to learn.
➡️ Invest in your education.
➡️ The importance of having mentors and people to learn from, especially someone in your industry.
➡️ The time he spends in the morning on self-development and setting his day up to win.
➡️ Having a growth mindset and being goal foc...
2019-09-0150 min
Brain, Brawn & Business3- Brain, Brawn & Business Podcast - Episode 3 with Tej DhindsaIn this episode I talk to Tej Dhindsa Director of Marlin Recruitment. Tej has such a composed, professional and precise approach to business which is evident in the success he has had to date.
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He shared some great insight:
➡️ The importance of have mentors and people to look up to and learn from.
➡️ How he analyses his performance at work on a daily basis to ensure progress.
➡️ The 15-20 minutes he has to himself at the start of the day, with no distractions which sets him up for the day.
➡️ The importance of building relationships and how you still can’t beat picking up...
2019-08-2432 min
Brain, Brawn & Business2- Brain, Brawn & Business Podcast - Episode 2 with Rupert MilesIn this episode I talk to Rupert Miles owner of Sandler Training Essex. Rupert has certainly been there, seen it and done it and he shares not only a great insight into business, but the behaviours and mindset that’s allowed him to keep growing and progressing in a long business career.
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Rupert can be found on LinkedIn - http://linkedin.com/in/rupertmiles
Or his website https://www.essex.sandler.com
2019-08-1744 min
Brain, Brawn & Business1- Brain, Brawn & Business Podcast - Episode 1 with Dan ReeveIn this episode I talk to my good fiend and business partner at 4D Fit Dan Reeve. Dan has been in the fitness industry for nearly 20 years and his attitude to winning and the process to achieve is first class. In the interview Dan talks about his mindset and habits that have helped him be successful in the fitness industry and how these habits transfer well into business. Dan can be found on Instagram or Facebook @coachdanreeve
2019-08-1236 min