Fend For Your Health: Recent Episodes
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
The lonely chapter, When you don't quite fit in with your old friends but don't fit in with you "new" ones either.
A fun episode on creating a better life through being authentic. Being unapologetic about boundaries, and your choices.
A hard but necessary journey episode. Talking about my battle with social anxiety and hoping that it helps others notice their own.
The difference between a lot of heartache/ pain vs positive change is a conversation. No matter how things go it’s worth it to have.
Staying true to who you are and being an individual is an art! One many of us forget to do, but it’s a masterpiece when we do.
A brief episode on the two camps I believe people are in and a trick to navigating this better.
Ask yourself what’s the hardest thing you have to do right now ? Figure it out and realize it can be broken down into tiny pieces.
Today’s episode gives a tip on how to prevent your insecurities from taking control! At least a way that has helped me recently.
Today’s episode is about keeping things to yourself and how beneficial it is for our mental health!
See here’s the thing _____ ! An episode with some hard truths and a few you already know but didn’t want to accept. Hope you enjoy!
Todays episode is about using your word as a tool to hold yourself accountable. Replacing accountability with existing in order to be more effective.
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
This week's episode focuses on spending more time with the people we care about instead of living behind the phone screen.
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_
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_
Learning how to be okay when things are tough is not just a skill but a tool to live a happier and healthier life!
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
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
Changing our approach to wanting things in life. Instead of wanting just to want, we should want and do things for positive reasons!
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
People who have a big heart or always say yes seldomly get the appreciation they deserve. Here’s an episode for you!
The goal shouldn’t be to look like someone else. It’s about creating a sustainer lifestyle 👌
Think of your life as a marathon that requires pace and patience. Not a sprint to the finish!
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!
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.
Todays episode I touch on glycogen replenishment and how I see it as rocket fuel for optimal performance as an athlete!
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
Recovery is not a race. You don’t have to feel guilty if it takes you longer than you thought it would.
– Unknown
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.
“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
“You are imperfect, permanently and inevitably flawed. And you are beautiful.” ― Amy Bloom
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.
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
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.
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.
“Healing doesn't mean the damage never existed. It means the damage no longer controls your life.......”
― Akshay Dubey
“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
If you don’t love it, don’t eat it, and if you love it, savor it. Evelyn Tribole, Instagram: @fend.r or @alittlebitofe_
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!
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
Getting creative isn’t as hard as you think! Listen to my tips for adding some creativity to your next gym session.
“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
“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.”
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
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
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!
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
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
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!!
“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
"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
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
“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
“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
Respect Your Body. Fuel Your Body. Challenge Your body. Move Your Body. And Most Of All, LOVE YOUR BODY
“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
“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
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
You've got to express yourself in life, and it's better out than in. What you reveal, you heal.
Chris Martin
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
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
“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
“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
“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
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
Binaural beats have changed my life and I think they are something that could change yours too!
"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
”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
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
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” ― Ralph Waldo Emerson
“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
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.
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“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
“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
“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
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
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
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
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
"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
“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
“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
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
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
“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
“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
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
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!
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.
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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
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
Integrity is the most valuable and respected quality of leadership. Always keep your word. Brian Tracy
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
Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry Rice
"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
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.
“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
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.
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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
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.
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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.
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Website: fendr.life
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.
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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
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Share with a friend if you enjoyed!
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
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!
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!!
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!
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!
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
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
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
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.
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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/
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
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.
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%
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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.
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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.
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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