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Fend For Your Health

Fend For Your Health

By Ethan Harding
Fend for your health is a podcast giving listeners information tips and tricks on living a happier and healthier life. Hosted by Ethan Harding
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RPE
Today's episode is similar to my recent blog post (https://alittlebitofe.com/2021/01/14/stop-killing-yourself-for-gains/) which, focuses on RPE, rating of perceived exertion. The episode includes how I interpret the RPE scale or perception numbers and a few other tips! Music produced by DunBarZ Instagram: @fend.r Blog: alittlebitofe.com Share with a friend if you enjoyed!
05:17
January 21, 2021
ROM - Range of Motion!
Before publishing my latest blog post on a range of motion or ROM, A podcast episode was necessary. Since ROM is vital in lifting for safety and proper training, it was a no brainer to have two ways to spread insight.  If you like what you hear, subscribe and share with a friend. Eager for more content, check out the Instagram @fend.r or the website fendr.life
04:02
January 12, 2021
Sticking Points
Happy Wednesday, Today's episode is on sticking points and a little about them. I ramble a little more on this topic than others because there is just so much to say and I don't want the episode to be too long.  Other than that, hope you enjoy and looking forward to more content, don't forget to check us out on Instagram @fend.r!
06:19
January 6, 2021
New Year, New ....
With 2020 coming to an end and we look toward 2021 I urge you to hold yourself accountable. Write feasible New Year’s resolutions that can be completed in a month tops or even less. Long term goals do not account for personal growth and for those who are confused by this statement. All I am saying is the person you are in January writing goals for the entire year is most likely not the same person by March or even February. Therefore, write goals as you grow that will allow you to keep progressing throughout the year! If you like the podcast subscribe and share with a friend if you want more content check us out on Instagram @fend.r or online at alittlebitofe.com Happ New Year!!
03:41
December 31, 2020
The Surplus!
Continuing with the December short episodes, today's episode talks briefly about the calorie surplus and what I believe to be the sweet spot for gaining lean muscle rather than ballooning out! To be honest, I am enjoying this new style of shorter episodes that are more frequent than the longer ones with less frequency. Let me know what you guys think and don't forget to check out the Instagram @fend.r or the blog; https://www.fendr.life/ for more content!
03:42
December 22, 2020
The Calorie Deficit
Continuing with the December short episodes, today's episode talks briefly about the calorie deficit and what happens when you go overboard.  To be honest, I am enjoying this new style of shorter episodes that are more frequent than the longer ones with less frequency. Let me know what you guys think and don't forget to check out the Instagram @fend.r or the blog; https://www.fendr.life/  for more content!
03:52
December 20, 2020
Starting Something New
Starting something new is exciting and sometimes a little nerve-wracking. We follow everything exactly as the program states until comfort takes over.  This week's episode gives you a tip out of my playbook on avoiding trying to compensate for that comfort. Hope you enjoy and share with a friend! If you want more content, follow me on Instagram @fend.r or check out the blog alittlebitofe.com
02:53
December 16, 2020
Stop Neglecting The Lower Body!
Happy Friday this week's episode is on the lower body. The benefits of doing posterior and anterior chain exercises and the difference it will make in daily life.  Like what you heard and excited for more content follow us on Instagram @fend.r
07:34
December 11, 2020
Take Control of YOUR HEALTH
A midweek episode, talking a little about me! There is also a brief life-changing story by Donna Harding  Like what you hear and eager for more follow us on Instagram at @fend.r
06:01
December 9, 2020
The Science of Fasting
Happy Friday, Hope all of you who celebrate thanksgiving enjoyed it. On this weeks episode, I talk about three scientifically-backed benefits of fasting. They are not the only benefits, but the top three, in my opinion. Hope you enjoy the episode if you want more content check out @fend.r on Instagram and Facebook.  Instagram: https://www.instagram.com/fend.r/?hl=en Facebook: https://www.facebook.com/fendr-112830840203941/?view_public_for=112830840203941 Website: https://www.fendr.life/
06:23
November 27, 2020
To Track or Not ...
Happy Friday! This weeks episode focuses on the negatives and positives of calorie and macronutrient tracking. The focus is to provide a little more information on the negatives behind this activity since a lot of people rave about how important it is.  For those looking for more on being in tune with ones body here's the link to that episode: https://open.spotify.com/episode/2nSO3IkLhCdnQChrrsFe4f?si=2awx1CAmTum_wO7A7E1vxw Looking for more content find, check out the Instagram @fend.r or the website: https://www.fendr.life/
08:29
November 13, 2020
Always Have A Neutral Spine?
On this weeks episode, we talk about the lumbar spine and how it's a lot more capable than people think. People think that letting the spine flex, rotate or extend is harmful to a degree this is true. However, in the episode, you will learn the daily safe ranges or zones for the spine as well as in training or rehab scenarios.  If you like what you hear, subscribe and share with a friend. You can also  @fend.r on Instagram and Facebook. Want to support check out our apparel at https://www.fendr.life/bethechange
07:46
October 30, 2020
Being in Tune With Your Body
This weeks episode is a little different from the ones you've heard thus far. I take the time to shed some light on issues that arise from ignoring natural body signals. The episode also touches on fasting and using it as a lifestyle rather than a tool in your arsenal. 
06:52
October 16, 2020
Intro to Nutrition
Happy Friday! This week's episode is an intro to nutrition and macros. The focus is to provide a simple nutrition protocol for each of you to follow that's long term and removes any fears or anxiety.  Here are the formulas mentioned in the episode for those who prefer written than audio.  maintenance calories; body weight in x 15  Calorie deficit; body weight in x 15 - 300 - 400 in a deficit the body makes stored fat more accessible to be burned as energy Calorie surplus; body weight in x 15 + 200 - 300 in a surplus you are giving the body more fuel to build muscle  Macros Carbohydrates = 4 calories per gram  Proteins = 4 calories per gram  Fats = 9 calories per gram  An example of calculating how much of your total calories come from carbs would be total carbs in grams which is 42 for this example times 4. total daily calories is 2000 thus 42 * 4 = 168 divided by 2000 = 0.084. Multiply 0.084 by 100 to get the percentage which is 8.4% Social Media Insta: @fend.r website: fendr.life apparel: https://www.fendr.life/bethechange Blog: https://alittlebitofe.com/
07:39
October 2, 2020
Exercising Essentials
Happy Friday! This week's episode is about exercising and two detrimental things to avoid. There's also a brief introduction to creating your weekly split as you gain more experience. If you like what you hear, subscribe or share with a friend. Also, check out our Instagram for daily content while you wait on the next episode. Instagram: https://www.instagram.com/fend.r/ or @fend.r
06:50
September 18, 2020
Fasting 101
Welcome back! Today's episode is all about intermittent fasting and a few of the benefits that come along with it. Keeping it brief to give you some time to do some research on your own as well as get you started as quickly as possible. If you like what you hear, subscribe or share with a friend. Also, check out our Instagram for daily content while you wait on the next episode. Instagram: https://www.instagram.com/fend.r/ or @fend.r
06:29
September 4, 2020
The Beginning
An introduction to the Fend For Your Health Series setting the stage for what's to come throughout the series, if you like what you hear, make sure to subscribe and share.  Follow us on Instagram: @fend.r for more content and updates
01:55
August 21, 2020