Danzan Ryu Judo & Jujitsu martial artist Ray Scholl shares what inspired him to start offering self defense classes for runners. In this second part of our conversation (part I HERE), you'll learn why Ray created his self defense seminar and the theory behind it. Since this 3 hour class centered on self defense for runners is just an introduction to martial arts, Ray also shares tips for vetting a martial arts class or Dojo. Ray's passion for martial arts and more background on it can be found in the first part of our conversation where Ray shared how he became interested in martial arts. Ray is currently the school head of the Burbank Danzan Dojo and holds the rank of Sandan (3rd degree) in Danzan Ryu Judo & Jujitsu certified by the American Judo and Jujitsu Federation, and has additional instruction in Kali, Silat and BJJ. He is also a Mod 2 graduate of the Danzan Ryu Seifukujitsu institute and a certified massage practitioner in the state of California. Don't miss Ray's next self defense for runner's class on Sunday, April 28th 2019 in Burbank, CA. To save your spot visit the show notes or head HERE.

Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 178 | Ep 177 (Part I) HERE

In London April 28th? Sign up for our fun run and fundraiser: FitArmadillo.com/LondonRun

Martial artist Ray Scholl shares how he found martial arts after serving as a marine. In this part of our conversation, you'll learn more about martial arts, Ray's fitness journey, and why he has become so taken with martial arts that he's become the school head of the Burbank Danzan Dojo. Ray currently holds the rank of Sandan (3rd degree) in Danzan Ryu Judo & Jujitsu certified by the American Judo and Jujitsu Federation, and has additional instruction in Kali, Silat and BJJ. He is also a Mod 2 graduate of the Danzan Ryu Seifukujitsu institute and a certified massage practitioner in the state of California. Ray has recently combined his background as a marine with his passion for martial arts to offer self defense classes for runners, which we'll discuss in more detail tomorrow. Ray's next class will be offered Sunday, April 28th 2019 in Burbank, CA. You can save your spot: https://www.eventbrite.com/e/self-defense-for-runners-tickets-58548671653 Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 177

Marathon Monday is coming! And yes, I want you to read that in your Paul Revere voice. Are you running the Boston Marathon this coming Monday? Running coach and marathoner Mark Minichiello will be toeing the line with you and this isn't his first Boston. Enjoy Boston Marathon specific tips for race day as well as general advice for running a marathon. Mark helps us uncover what makes a good marathoner and what you might not know about pacing that could be keeping you from your BQ (Boston Qualifying time). While he does share some tactical tips for racing Boston, you'll still enjoy and learn from this episode even if you aren't racing on Marathon Monday 2019. Mark has run all World Marathon Majors, including London, and I got him to sneak in a few tips for those of you running that later this month. Today's episode is the second half of our conversation. Tune into episode 175 for more running tips and to learn about the South Bay Runners Club. Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 176

After running into marathoner and running coach Mark Minichiello while running in Manhattan Beach a few months ago, I knew I had to have him on the show! Enjoy running tips from this South Bay Runners Club (SBRC) coach and marathoner and learning more about the amazing running club he's helped create. If you run in the South Bay of southern California, you have probably run along at least one member without even knowing it. And while elite athletes like past podcast guest Cheyne Inman belong to SBRC, you don't have to be an elite to run with this group. Mark shares more about the various sub groups of the South Bay Runners Club and an inspiring story about a newer member who lost 70 lbs after joining the club, but never felt like anything other than an athlete while training with this group of runners. While we chat a little bit about marathoning on today's episode, you definitely want to come back for more marathon tips from Mark tomorrow when I'll share the second half of our conversation that centers on tips for Marathon Monday for those of you prepping for the Boston Marathon. 

Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 175

Thinking of making a career change? Career coach Alison Cardy stops by to share tips for career transitions and how staying active could help you through a career change. While Alison has been active most of her life, she has made some changes to her fitness routine as an adult. Learn a few of her personal tricks for adding more movement to your day. For more career advice check out Alison's book, Career Grease: How to Get Unstuck and Pivot Your Career, and her career coaching website where you'll find many resources including a free quiz to find out if you’re ready for a better career. Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 174   

Should you try a DEXA body scan? If you're looking to track your progress towards leading a healthier lifestyle, you may benefit from a DXA (DEXA) scan. Unlike your bathroom scale that shares only your bodyweight and doesn't differentiate between fat, muscle and bone; a DXA (dual-energy x-ray absorptiometry) scan will help you understand your overall body composition. This highly accurate test uncovers your bone density as well as the percentage of your body weight that is fat vs. lean (muscle) tissue. In today's episode I share my experience trying the DXA scan and how the test compares to the experience of assessing your body fat percentage with a bod pod test. Don't have the time or cash for either test? I also share an at home body fat percentage test you can complete. Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 173

Get on the waitlist for the Drop 2 Sizes Challenge: FitArmadillo.com/D2S

Dealing with a running injury? Marathoner Lizzi is here to lift your spirits and tell you about her secret weapon for coming back strong after a running injury: aqua jogging! After dropping out of the Philadelphia Marathon due to a stress reaction in her tibia, Lizzi started aqua jogging to retain her fitness through the winter. Her motivation? She had already signed up for both the Boston and London Marathons that spring. The result? Lizzi was able to complete the Boston Marathon and the London Marathon last April (yes, they are only one week apart) and get a PR (personal record) when she raced her next marathon that fall. As you can imagine, she's now quite the aqua jogging advocate. In fact, Lizzi still dons her aqua jogging belt once a week to cross train. If this episode doesn't make you want to give the sport of aqua jogging a try, we'll just enjoy the extra space in the pool for you. Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 172 | Learn about the London Marathon with Lizzi in episode 171 HERE | RSVP for the Fit Armadillo Fun Run and Fundraiser in London: FitArmadillo.com/LondonRun

The London Marathon happens in a few short weeks! Will you be there? Your podcast host will be! Whether you're participating in the London Marathon as a runner or as a spectator (how she'll be enjoying it), you'll love these tips from guest Elizabeth Greminger aka @InstagremGoesRunning. Lizzi ran the London Marathon last year a week after completing the Boston Marathon. An avid marathoner, Lizzi says the London Marathon has been one of her favorites for its truly unique race experience. She discusses key mile markers of note for participants and fans like the Tower Bridge and shares unique aspects of the race such as the large number of those in "fancy dress" (costumes). Lizzi also talks about the expo and what not to miss there as a traveling athlete. As you go out to carb load, you'll enjoy Lizzi's food tips for pre race meals (maybe you'll join us in our pending crusade to get a chain she loves expand even more on this side of the pond). Spectators and runners will enjoy her tourist recommendations that are approved for runners trying to rest their legs before running 26.2 miles. This is a fun, conversational episode that's also part joint runner therapy which will be continued in the next episode. Lizzi will be back to share lessons and tips from an injury she had to recover from before running London. Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 171

Want to tone up from the comfort of your home or favorite park? Today's episode is part 3 of a 3 part series covering exercises you can complete with minimal equipment. Episode 158 covered cardiovascular fitness moves, last week's episode (164) covered upper body strength training exercises, and this week's episode will review lower body strength training exercises that require no more than your own bodyweight and a step, park bench or sturdy chair. Be sure to check out the show notes so you can see these exercises in video format and learn how to mix and match workout moves from the series for a more efficient and effective routine.Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 170

Ergonomics expert Darcie Jaremey helped us understand how setting up an ergonomically sound workstation can help prevent lower back pain in episode 168. She also discussed the trends of standing desks and stability balls. Today? She answers a listener questions on another popular ergonomic solution, gaming chairs. Are gaming chairs helpful when you look at the ergonomics research? Do you need to spend thousands of dollars on this or any ergonomic chair? How much time do you need to spend sitting in a chair to know if it fits you properly? What is the most important factor to focus on when you're looking to purchase a new chair. These are some of the questions Board Certified Professional Ergonomist Darcey answers for us. Don't miss Darcie's special offer for our listeners who'd like to have her complete and ergonomic assessment for them. Show notes: FitArmadillo.com/Podcast The Fit 15 by Fit Armadillo® #TheFit15 @TheFitFifteen @FitArmadillo Ep 169 | Find Part I Ep 168 HERE.