Fend For Your Health

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

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 

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

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?

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Instagram: @fend.r or @alittlebitofe_

Website: fendr.life 

Want to support check out our cruelty-free/ sustainable apparel on the website. 

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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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%

Social Media

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website: fendr.life

apparel: https://www.fendr.life/bethechange

Blog: https://alittlebitofe.com/

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