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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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Your word & Existence (accountability)
Todays episode is about using your word as a tool to hold yourself accountable. Replacing accountability with existing in order to be more effective.
04:04
April 22, 2022
Be Real With Yourself!
One of the most important things we can do is be real with ourselves. That's what today's episode is all about. It's a Reminder that being real with yourself creates a more genuine life experience instead of focusing on being overly positive or negative about various experiences.  If you enjoyed today's episode share it with a friend. Follow for more weekly episodes. You can also follow E on Instagram @alittlebitofe_ or @fend.r for more content
05:02
April 14, 2022
Distractions: Phones
This week's episode focuses on spending more time with the people we care about instead of living behind the phone screen.
03:51
April 07, 2022
Sometimes
We're back! The first episode of 2022 is about seeing new situations as opportunities for growth. Aiming to get back into a schedule, bare with me and hope you're having a great week! If you enjoyed this episode, give E a follow; on Instagram @fend.r or @alittlebitofe_
05:18
March 31, 2022
Creating Change Pt 3: Just Do One Thing!
Sometimes the best way to start something new or create change in our life is by doing one thing. One thing each day that gets us closer to the change we are seeking. It doesn't have to be something big, just something that can be built upon tomorrow. If you liked today's episode, share with a friend and subscribe. Give E a follow on Instagram as well @fend.r or @alittlebitofe_
02:47
December 22, 2021
Creating Change Pt 2: Be Okay With Not Being Okay
Learning how to be okay when things are tough is not just a skill but a tool to live a happier and healthier life!
03:52
December 09, 2021
Creating Change: Micro Goals
Today's episode is the first of a new series on creating change in our life! If you like it, send it to a friend, subscribe or share the episode and if you want more content, give E a follow on Instagram: @fend.r  Don't do Instagram? Check out the blog alittlebitofe.com 
04:03
November 25, 2021
Putting Our Best Foot Forward?
Let’s remove the saying “put your best foot forward”
02:45
November 16, 2021
Creating Space!
In today's episode, we talk about self-care and creating space. Tools to deal with the daily stressors of life! Hope you enjoy it and share it with a friend. If you want more content, follow E on Instagram: @fend.r
05:42
November 11, 2021
The Spotlight Effect
Some ways to deal with the feeling that everyone is watching and judging our actions!
03:55
September 01, 2021
It’s You vs You
What’s stopping you from creating the life you love?
02:49
August 30, 2021
I want…
Changing our approach to wanting things in life. Instead of wanting just to want, we should want and do things for positive reasons!
03:20
August 21, 2021
Show Up For Yourself
A few tips to show up for yourself more and add some positivity to your day.
03:11
August 17, 2021
Thin lines: Healthy vs UnHealthy
Every day we tread a thin line between healthy/ unhealthy habits. Today's episode gives two examples that will aid you in distinguishing the healthy and unhealthy habits in our daily lives. Check out E on Instagram: @fend.r
06:40
July 30, 2021
Are You A Yesman?
People who have a big heart or always say yes seldomly get the appreciation they deserve. Here’s an episode for you!
03:02
July 07, 2021
Sustainable Fitness
The goal shouldn’t be to look like someone else. It’s about creating a sustainer lifestyle 👌
03:20
July 05, 2021
Marathon Not A Sprint!
Think of your life as a marathon that requires pace and patience. Not a sprint to the finish!
02:51
July 01, 2021
Fad Diet Results?
Todays episode is about learning from fad diets rather than depending on them!
03:43
June 29, 2021
Building Our Mental Toolbox
Having a vast mental toolbox allows us to deal with the stressors of life in healthy ways. That’s what todays episode is all about!
03:44
June 28, 2021
Getting Back to A Semblance of Normalcy
With restrictions losing up and we get more freedom, it's imperative to avoid overindulgence. Learn to create a new balance between catching up on what was missing without setting aside goals and schedules.
03:14
June 24, 2021
Glycogen replenish? Rocket fuel?
Todays episode I touch on glycogen replenishment and how I see it as rocket fuel for optimal performance as an athlete!
02:32
June 23, 2021
Diet Breaks
New research shows that diet breaks are highly beneficial for preservation of muscle during a weight loss protocol. However, it takes a bit more time to get the results! Listen for more and check the Instagram: @fend.r
03:52
June 22, 2021
Recovery is Essential!
Recovery is not a race. You don’t have to feel guilty if it takes you longer than you thought it would. – Unknown
03:37
June 17, 2021
Keep It Simple.
One of the most important things we can do is aim to keep tasks simple. Not only does it make our lives easier, but also gives us the ability to live a happier and healthier life.
02:09
June 15, 2021
Reworking Expectations
“When you stop expecting people to be perfect, you can like them for who they are.” ― Donald Miller, A Million Miles in a Thousand Years: What I Learned While Editing My Life
02:58
June 14, 2021
We Are Asymmetrical & That’s OK!
“You are imperfect, permanently and inevitably flawed. And you are beautiful.” ― Amy Bloom
03:13
June 09, 2021
Building Confidence In Your Ability! (Fitness Edition)
Creating confidence in the gym is essential for proper form and keeping our ego in check. Today's episode is about the power confidence will give us.
03:30
June 08, 2021
Adding Sets to Break Plateaus in The Gym
Adding another working set into your workout can aid in breaking your current plateau. It is highly beneficial to progressing vs adding more reps or adding more weight with poor form. That said follow E on Instagram for more content @fend.r
03:46
June 07, 2021
Laying The Foundation
Instead of diving headfirst into a new project or venture, it's essential to lay a solid foundation. That's what today's episode is all about laying the foundation for the week ahead, project, venture or whatever you want to call it.
02:55
June 04, 2021
You’re The CEO of YOUR Life
Go into each day with the goal to take one step forward. Doesn’t have to be a massive one, just one that gets the wheels spinning.
03:50
June 03, 2021
Getting Past Our Damage
“Healing doesn't mean the damage never existed. It means the damage no longer controls your life.......” ― Akshay Dubey
03:46
June 01, 2021
So You’ve Lost The Weight… So What
Quit slacking and make sh$t happen!
04:24
May 31, 2021
Failure isn’t The End!
“The real test is not whether you avoid this failure, because you won’t. It’s whether you let it harden or shame you into inaction, or whether you learn from it; whether you choose to persevere.” -Barack Obama
04:08
May 26, 2021
The Road to Intuitive Eating!
If you don’t love it, don’t eat it, and if you love it, savor it. Evelyn Tribole, Instagram: @fend.r or @alittlebitofe_
04:22
May 25, 2021
Diets, Deficit, loss, Gain and Surplus!
Today’s episode we dive into the realm of dieting. The ways to lose and gain weight and some of the mental tolls they take!
04:44
May 24, 2021
Take A Time to Unplug!
In this media-drenched, multitasking, always-on age, many of us have forgotten how to unplug and immerse ourselves completely in the moment. We have forgotten how to slow down. Not surprisingly, this fast-forward culture is taking a toll on everything from our diet and health to our work and the environment. Carl Honore
02:39
May 21, 2021
A Touch of Creativity
Getting creative isn’t as hard as you think! Listen to my tips for adding some creativity to your next gym session.
03:24
May 20, 2021
Unleash Your Inner Warrior
“The thing is, it’s also a lot of hard work. And people don’t want to put in a lot of work.” – Jojo Moyes
03:15
May 18, 2021
Stop Talking yourself Out of Important Tasks
“Stop talking yourself out of opportunities because you don’t feel like you are “ready” yet. It’s time to jump. You are ready now.”
03:30
May 17, 2021
Not Another Friday Challenge
Nourishment means a quality of life; consistency in the way we treat ourselves. Kelis. If you enjoyed the episode share with a friend! Looking for more content? Check out the Instagram @fend.r
02:22
May 14, 2021
The Truth About Quick Fix Plans!
Say it with me; “I am not going to lose all this weight in a week. Heck, I probably won’t even lose it in a month. But, I am going to start eating great and working out for the rest of my life, not one week or just on month.” If you enjoyed today’s episode follow and share with a friend. Looking for more content? Check out Instagram: @fend.r or the website: Fendr.life
03:32
May 13, 2021
Wednesday Check In!
Check on yourself as much as you check social media! It’s crucial to check in and take time for ourselves instead of doing a million things all the time. If you enjoyed follow and share with a friend!
02:21
May 12, 2021
Our Relationship to Fasting Pt. 2
The philosophy of fasting calls upon us to know ourselves, to master ourselves, and to discipline ourselves the better to free ourselves. To fast is to identify our dependencies, and free ourselves from them. Tariq Ramadan. If you enjoyed this episode and want more follow/ share with a friend. Looking for us on other platforms check out Instagram: @fend.r or the website Fendr.life
03:24
May 11, 2021
Our Relationship to Fast Pt 1
The goal of fasting is inner unity! If you enjoyed this episode subscribe and share with a friend. Looking for more content follow us on Instagram: @fend.r or check out the website for plans and more information Fendr.life
03:20
May 10, 2021
Our Relationship to Food Part 2
It’s easy to enjoy the foods we love and create a healthy lifestyle! All we have to do is remove the negative self talk!!
03:34
May 08, 2021
Our Relationship to Food Part 1
“If you don’t love it, don’t eat it, and if you love it, savor it.” Evelyn Tribole. If you enjoyed this episode follow and share with a friend. Want to learn more check out the blog alittlebitofe.com or want to follow us on social media? Instagram: @fend.r
04:15
May 06, 2021
Spending Time?
"One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular." - Tony Robbins. If you enjoyed this episode follow, and share with a friend. Looking for more content? Follow us on Instagram @fend.r or check out the website Fendr.life
04:51
May 05, 2021
Getting Creative In The Gym!
If your mind is empty, it is always ready for anything, it is open to everything. In the beginner's mind there are many possibilities, but in the expert's mind there are few. Shunryu Suzuki
03:03
May 04, 2021
Take Some Control!
“Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life, but define yourself.” – Harvey Fierstein
02:01
May 03, 2021
Enough Expectations!
“If you expect nothing, you can never be disappointed.” ― Tonya Hurley, Homecoming. If you enjoy this check out the Instagram @fend.r or check us out online at Fendr.life
04:51
April 28, 2021
Fuel Your Body!
Respect Your Body. Fuel Your Body. Challenge Your body. Move Your Body. And Most Of All, LOVE YOUR BODY
03:29
April 27, 2021
The grass is always greener on the other side?
“Even if the grass is greener on the other side of the fence, keep to your own side; it's where you belong. There you can plant your own grass and tend to it.” ― Richelle E. Goodrich
03:45
April 26, 2021
Take Action!
“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.” ―Thomas Jefferson. Happy Friday! Hope you take action this weekend. If you enjoyed this episode follow E on Instagram:@fend.r or on the website fendr.life
02:18
April 23, 2021
Sunshine Through The Rain!
No matter what you are going through better days are ahead!
02:49
April 23, 2021
Successful?
Oprah Winfrey “Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough.” Enjoyed this episode? Check us out on Instagram @fend.r or online at Fendr.life
03:22
April 21, 2021
Cardio Myths?
Action is the foundational key to all success. - Pablo Picasso
03:13
April 20, 2021
Checking In! How Are You ?
You've got to express yourself in life, and it's better out than in. What you reveal, you heal. Chris Martin
01:37
April 15, 2021
The Edge … Uncomfortable
Be not afraid of discomfort. If you can't put yourself in a situation where you are uncomfortable, then you will never grow. You will never change. You'll never learn. Jason Reynolds. If you enjoyed this episode subscribe and share with a friend! Looking for more content check out the Instagram @fend.r
04:34
April 14, 2021
Be A Food Scientist
Eat for the body you want, not the body you have! Nourishment is a necessity not a stressor. Let’s work together to create something specific to you. Check out the Instagram @fend.r send an email: ethan.Harding@fendr.life or check the website Fendr.life
04:30
April 13, 2021
There’s No Time Like The Present
“Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tiptoe if you must, but take a step.” Naeem Callaway If you enjoyed this episode follow E on Instagram @fend.r Want to support ? Check out Fendr.life
02:54
April 12, 2021
Stressed ?
“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.” —Hermann Hesse. If you enjoyed and want more check out the Instagram: @fend.r If you want to support check out the website Fendr.life
03:47
April 08, 2021
The Energy You Give
“We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future.” — Steve Maraboli
03:23
April 07, 2021
You’re A Superhero
You don’t need to do anything special to become amazing, you are already amazing, trust me. If you enjoyed please subscribe and share with a friend! Want more content follow the Instagram: @fend.r looking to support checkout the site Fendr.life
02:19
April 06, 2021
Binaural Beats
Binaural beats have changed my life and I think they are something that could change yours too!
03:45
April 05, 2021
HAPPY EASTER! 🐰
A quick episode today wishing you a happy Easter weekend!
01:49
April 02, 2021
No Pain, No Gain??
"Exercise is a celebration of what the body can do, not a punishment for what you ate." If you enjoyed the episode subscribe and share with a friend! Looking for more content check out the Instagram: @fend.r If you want to learn more check out the website: fendr.life
04:50
April 01, 2021
Overthinking …
”Spend eighty percent of your time focusing on the opportunities of tomorrow rather than the problems of yesterday.” – Brian Tracy If you enjoyed the episode subscribe and share with a friend! Want more content check out the Instagram: @fend.r Looking to get involved check out the website for apparel, free guides and more. Fendr.life
04:36
March 31, 2021
Regain Your Focus
You can learn new things at any time in your life if you're willing to be a beginner. If you actually learn to like being a beginner, the whole world opens up to you. Barbara Sher
04:24
March 30, 2021
Channel Your Energy
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” ― Ralph Waldo Emerson
03:45
March 26, 2021
Uncertainty!
“If uncertainty is unacceptable to you, it turns into fear. If it is perfectly acceptable, it turns into increased aliveness, alertness, and creativity.” – Eckhart Tolle
06:16
March 25, 2021
Thoughts Into The Environment
Just a quick episode with a tip on decluttering the mind!
03:46
March 24, 2021
One More Mentality
Aim for one more rep, minute, sentence, paragraph or anything you are doing to access the ability to achieve what you believed you couldn't. if you enjoyed this episode subscribe to keep up with the podcast. If you want more content check ou the Instagram @fend.r or the website fendr.life Also check out our apparel if you want to support/ help us help those in need, from humans to animals. fendr.life/bethechange
03:03
March 23, 2021
It’s OK To Ask For Help
“Be strong enough to stand alone, smart enough to know when you need help, and brave enough to ask for it.” Feel free to reach out on Instagram: @fend.r or Email: ethan.harding@fendr.life
03:56
March 22, 2021
Unstuck
“There are few times that I feel more at peace, more in tune, more Zen, if you will, than when I force myself to unplug.” ― Harlan Coben, Six Years
04:00
March 19, 2021
Think Abundance
“If you look at what you have in your life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”- Oprah Winfrey If you enjoyed today's episode, subscribe to know when new episodes are out. Looking for more content, check out Instagram: @fend.r If you want to support, there is fully sustainable apparel: fendr.life/bethechange
06:41
March 18, 2021
Leave Your Ego at The Door
When ego is lost, limit is lost. You become infinite, kind, beautiful. Harbhajan Singh Yogi If you enjoyed today's episode, check out the Instagram @fend.r Website: fendr.life Want to support the journey, check out: fendr.life/bethechange
03:31
March 17, 2021
Positivity & Having Fun
Welcome to season 3! “If you’re going to be able to look back on something and laugh about it, you might as well laugh about it now.” Marie Osmond If you enjoyed today's episode, check out the Instagram @fend.r Website: fendr.life Want to support the journey, check out: fendr.life/bethechange
03:35
March 16, 2021
The Hard Truths
Tell the truth about what you are feeling. Tell the truth about what you are thinking. Tell the truth about what you are doing and why. Iyanla Vanzant
05:27
March 15, 2021
It’s Ok To Stand Out!
Each one of you has something no one else has, or has ever had: your fingerprints, your brain, your heart. Be an individual. Be unique. Stand out. Make noise. Make someone notice. That's the power of individuals. Jon Bon Jovi. If you enjoyed today's episode, check out the Instagram @fend.r Website: fendr.life Want to support the journey, check out: fendr.life/bethechange
02:32
March 12, 2021
Building Yourself Up pt. 2
"Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it." -- Bruce Lee. If you enjoyed today's episode, check out the Instagram @fend.r Website: fendr.life Want to support the journey, check out: fendr.life/bethechange
04:38
March 11, 2021
Building Yourself Up pt.1
“Fall seven times, stand up eight.” – Chinese Proverb If you enjoyed today's episode, check out the Instagram @fend.r Website: fendr.life Want to support the journey, check out: fendr.life/bethechange
05:11
March 10, 2021
Meet Them Where They Are
“Meeting people where they are is about giving others what they need, when they need it.” — Tom Epperson If you enjoyed today's episode, check out the Instagram @fend.r Website: fendr.life Want to support the journey, check out: fendr.life/bethechange
04:19
March 09, 2021
The Mental Block
To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.—Ralph Waldo Emerson If you enjoyed today's episode, check out the Instagram @fend.r Website: fendr.life Want to support the journey, check out: fendr.life/bethechange
06:17
March 08, 2021
The Morning Routine!
When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love. Marcus Aurelius Hope you enjoyed and if you did, subscribe and share with a friend. Looking for more content, follow me on Instagram @fend.r Website: fendr.life Looking to support check out fendr.life/bethechange
04:47
March 04, 2021
Edit… Memory Recollection
“The information age has off-loaded a great deal of the work previously done by people we could call information specialists onto all of the rest of us. We are doing the jobs of ten different people while still trying to keep up with our lives, our children and parents, our friends, our careers, our hobbies, and our favorite TV shows. It’s no wonder that sometimes one memory gets confounded with another, leading us to show up in the right place but on the wrong day, or to forget something as simple as where we last put our glasses or the remote.” ― Daniel J. Levitin, The Organized Mind: Thinking Straight in the Age of Information Overload
04:30
March 03, 2021
Happiness From Within
“Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.” – Denis Waitley
04:39
March 02, 2021
Feeling Free Through Fasting!
Happy Monday! Today's episode is about fasting and how liberating it is from my experience. The best of all medicines are rest and fasting. ~Benjamin Franklin If you liked this episode and looking for more content, follow E on Instagram: @fend.r Website: fendr.life Looking for cruelty-free apparel, check out fendr.life/bethechange
04:32
March 01, 2021
Breaking The Loop & 10k Step Challenge!
They say ten thousand steps work wonders for weight loss, heart health, mood and much more. Thus I challenge you this weekend and over the next week to hit 10k steps a day! If you enjoyed this episode, subscribe and share it with a friend. Eager for more content on other platforms? Check E out on Instagram @fend.r or online at fendr.life Looking to support, check out the apparel section of the site!
04:54
February 26, 2021
The plateau!
If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. Bruce Lee Strive to be better no matter the cost and enjoy the need to shake things up. If you enjoyed the episode subscribe, share it with a friend. If you want more content check E out on other platforms. Instagram: @fend.r Website: fendr.life Apparel: https://www.fendr.life/bethechange
04:05
February 25, 2021
Our Own Worst Enemy
You are your own worst enemy. If you can learn to stop expecting impossible perfection, in yourself and others, you may find the happiness that has always eluded you. Lisa Kleypas If you enjoyed the episode subscribe and share with a friend! Want more content ? Check out @fend.r on Instagram
03:28
February 23, 2021
You Are Enough
But here’s the deal, sweet stranger. You deserve to be the protagonist of your own wonderful, bizarre, terrifying little life. If you decide you are enough, you are enough. You don’t need to wait for some grand external validation of your worth before you offer your kindest heart to yourself. – Kathy Brown
05:44
February 22, 2021
Your Word!
Integrity is the most valuable and respected quality of leadership. Always keep your word. Brian Tracy
03:54
February 19, 2021
Take The Leap
There are many talented people who haven't fulfilled their dreams because they over thought it, or they were too cautious, and were unwilling to make the leap of faith. James Cameron Course: https://fendr.thinkific.com/courses/intermittent-fasting-masters-and-nutrition
04:42
February 18, 2021
Frequency & Split
Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry Rice
05:19
February 17, 2021
Give in to Growth
"One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again." - Abraham Maslow
04:02
February 16, 2021
Let’s Talk About Diets
With the abundance of dietary lifestyles, it can be hard to pick the right one. Yet I am here to tell you there isn't a right a wrong one rather one that works for you right now. It may not some time down the road, and that's ok let your diet evolve as you do. I hope each of you learns something from this episode and is eager for more. Don't forget to subscribe if you haven't already or share with a friend.
04:47
February 15, 2021
Sustainable Motivation!
Sustainable motivation or you why in terms of exercise, work and friends!
05:14
February 12, 2021
A little Meditation Never Hurt
“With every breath, the old moment is lost; a new moment arrives. We exhale and we let go of the old moment. It is lost to us. In doing so, we let go of the person we used to be. We inhale and breathe in the moment that is becoming. In doing so, we welcome the person we are becoming. We repeat the process. This is meditation. This is renewal. This is life.” – Lama Surya Das
03:20
February 11, 2021
Give 100%
Do yourself a favour give 100% of your energy and focus on one task at a time. Even though multitasking seems more efficient, I guarantee you'll get much more done focusing on one thing a time. As always if you enjoyed the episode share with a friend. Check out our other content: Instagram: @fend.r Website: fendr.life
02:33
February 10, 2021
Move It or Lose It
Today's episode is about moving/ working your body and mind to keep it functioning optimally. As a doctor once told my grandfather and me, You've got to move it or you lose it. As always if you enjoyed this episode share with a friend, subscribe for more! Looking for more content, check us out on other platforms: Instagram: @fend.r Website: fendr.life Cruelty-free Apparel:https://www.fendr.life/bethechange
02:56
February 09, 2021
Happy Monday!
Today’s episode is short and to the point. All I ask is one simple question “what did you do today that is going to get you one step closer to the life you want?” As always if you like what you heard share with a friend or subscribe to get more content. Check out our other social media pages: Instagram: @fend.r Website: Fendr.life
02:02
February 08, 2021
It's A Habit
Getting back into the swing of things lately with podcasting daily or every other day and today's episode is on Intermittent fasting. I touch upon it being a healthy daily habit for me and how you can try it.  If you enjoyed the episode share with a friend or, check out the Instagram page for more content. Also, today we just released another collection of our vegan/cruelty-free apparel.  Instagram: @fend.r  Website: fendr.life
04:00
February 05, 2021
Flip The Script
Happy Thursday, this weeks episode is about flipping the script. With covid and everything else going on in the world, it's hard to find or make the time to work on ourselves. So I am challenging each of you to take the time to sit with yourself and work on what makes you happy.  If you enjoyed the episode share with a friend! Want more content? Follow us on social media:  Instagram: @fend.r or @alittlebitofe_ Website: fendr.life  Want to support check out our cruelty-free/ sustainable apparel on the website. 
03:14
February 04, 2021
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
04:03
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!
06:20
January 06, 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!
03:43
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 09, 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
07:47
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. 
06:53
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/
07:40
October 02, 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 04, 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