Sergeant Tony's Blog

Archive for June, 2008

$#@&!?*%!!!! — Running, Weight Loss, Fitness, Life Changes! 6/25/08

Jun. 25th 2008

Sometimes you’ll get hurt.

I’m not talking about heartache, grief, disappointment, or rejection.

We all feel those things sometimes, don’t we? I told my youngest son, Nathan, that he ought to watch REM’s music video, “Everybody Hurts,” about once every 6 months. The boys of REM remind us in that video that the person or persons in the car next to you might be going through a pretty hard time. That jerk talking on his cell phone, oblivious to the light that just turned green, might be talking to his doctor about the results of the cancer test he took the day before. That woman poking along, slowing your arrival at Huey’s, might just be a single mom, laid off from her job, wondering what she’s going to do now.

You get the idea. We need to give one another the benefit of the doubt. Everybody hurts … sometimes.

No, the hurt I’m talking about is physical.

Last week, while doing some sprints on the track, I hurt myself. The same knee that I “tweaked” a couple of months ago, the same one I thought was about 90% good to go, decided not to act right. It started to misbehave. It got grumpy. IT HURT BAD!!!

When that happened, I exclaimed, “Holy mackerel Oh my goodness, gosh, oh gee whiz … I seem to have reinjured my knee … shucky darns.”

Oh no. That’s not what I said AT ALL!

I said, and I quote:

#&^*^^#^$ *#@%$%@*^( @#&*^(^Q@%%$*^&))^^!#&&!!!!!!!!!!!!!!!

That’s right. For all of my attempts to use good grammar and select appropriate vocabulary (“A word aptly spoken is like apples of gold, in settings of silver.” … or something like that.) I just couldn’t keep my raw feelings from boiling over in the above internal tirade.

Now, almost a week later, my knee is getting better and I might be able to run again in a week or so.

I don’t “take time off” very well. I don’t want to rest. I know you understand. It sucks, doesn’t it? I can’t think of a better, more appropriate, more dignified phrase that conveys my frustration and disappointment. It just sucks.

When we get injured we simply have to emphasize what we CAN do and not beat ourselves up over what we CAN’T do. Accentuate the positive!

When you get hurt — not IF — you’ll have to work around the injury. When you make the decision to live an active lifestyle, you’ll also have to live with the fact that occasionally things will pull, pop, and ping.

So do what you CAN do. If you can’t run, ride a bike and swim. If you can’t do a certain exercise because you’ve got an XYZ injury, then work around that and do exercises ABC. I can help you with that! I know LOTS of alternative exercises.

When you have a soft tissue injury (muscles, tendons, and ligaments) ice the area as often as you can for the first 48 hours after the injury.

Rest and elevate that part of your body, if you can.

Take whatever pain management meds that work for you if you need them: ibuprofen, acetaminophen, or aspirin. If the swelling in the injured area is gone after 48 hours, apply heat and use compression to support that area.

If your injury is in the leg, below the knee, or foot, use cold and heat together after the initial 48 hours. This will increase circulation. (That area of the lower leg and foot gets less circulation than other parts of your body and will respond to ice and heat alternately.) Use cold therapy for 15 minutes and then heat therapy for 15 minutes. Do this for an hour or so, alternating from cold to heat to cold to heat. Keep this up until you’re good to go again!

It’ll be OK! You’ll be alright! It may require an adjustment to your schedule and an alteration in your activities for a couple of weeks or so, but you’ll be good in no time!

Don’t worry.

Be patient.

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$5,000 COMBAT THE FAT WEIGHT LOSS CHALLENGE — Second Challenge

The success of the First Challenge has inspired me to launch the second challenge beginning in September. This first challenge has been one of the most rewarding things I’ve ever been a part of. Lives are being changed!!

To date, the 10 members of the First Challenge have lost over 420 pounds!!!

That’s right, FOUR HUNDRED AND TWENTY POUNDS!!!

In September this first six month challenge will end and the winner will receive a check for $5,000!!!

That’s right, FIVE THOUSAND DOLLARS!!!

In July I’ll begin taking applications for the Second Challenge! I’ll conduct interviews during July and the Second Challengers will be selected in early August.

Do you know someone who should be in this Second Challenge?

Briefly, here are the details:

– The Second Challenge will be limited to 10 people.
– Men must be 100 pounds or more over their ideal weight. Women must be 65 pounds or more over their ideal weight.
– Each Challenger chosen will be required to get their doctor’s okay to participate in the program.
– Entry fee is $1,000. Each Challenger must get at least $500 of that entry fee from sponsors: family, friends, co-workers.
– Entry is open to ALL, Boot Campers and non-Boot Campers alike.
– The Second Challenge begins on September 6 and ends on February 28.

Pass the word!! Forward this email to someone who might be interested in this highly successful, life altering, awesome program!!

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USMC Fitness BOOT CAMP — COLLIERVILLE!

Sergeant Les Bonnett will start USMC Fitness BOOT CAMP Collierville on July 1, 2008 at 0530!

Faith Lutheran Church, at the corner of Byhalia Road and White, is the location; this is just down the street from The Home Depot. The excitement and interest in the program from the staff at Faith Lutheran has been awesome!

Tell your friends who live in Germantown or Collierville that USMC FITNESS BOOT CAMP IS COMING!

———————————————–

AND DON’T FORGET USMC Fitness BOOT CAMP — MIDTOWN at Evergreen Presbyterian Church, 0530 to 0630, Monday through Friday, under the direction of Battalion Commanders Theresa Andreuccetti and Holly Guthrie!!

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PAYING THE PIED PIPER

You know how much I enjoy getting your money!

If you ask, “Tony, do I owe you money?” The answer is always “YES, YOU DO!”

A small favor:

When you pay with a check, may I ask you to please, please, please write the boot camper’s name on the memo line and the month(s) that are being paid for.

Some of you have a Sugar Daddy or a Sugar Momma, paying your fees — I’m cool with that — but if your name doesn’t appear on the check or on the memo line, then I don’t know who to credit.

Look in your check registry. If it’s been a while since you paid … well … you know what to do … I have plenty of ink pens!

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WARNING

After talking about sudoku last week, I discovered that some of you out there have a real addition to the little game/puzzle.

One of you even admitted that sudoku led to a prolonged trip to Turdeville. Oh my!!

If your sudoku is getting in the way of your Boot Camp, then DO NOT LOOK AT SUDOKU UNTIL AFTER BOOT CAMP!

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BLOGGED

You’ll find a couple of articles on these two subjects on the blog: http://usmcfitnessbootcamp.com/blog/

1. Heart rate monitor training and tips.

2. Alcohol and weight loss.

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“A man generally has two reasons for doing a thing. One that sounds good, and the real one.”
– JP Morgan

“A person generally has two reasons for not coming to Boot Camp. The one they tell Sergeant Tony, and the real one.”

To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
5358 Denwood
Memphis, TN 38120
901-644-0145

www.usmcfitnessbootcamp.com

www.shaklee.net/tonyludlow/main

Posted by Tony Ludlow | in Weekly Newsletter | No Comments »


ALCOHOL & WEIGHT LOSS — CAN YOU HAVE BOTH?

Jun. 24th 2008

This is a reprint from an article written by Liz Noelcke and published on SparkPeople.com

Alcohol & Weight Loss
Can You Have Both?

— By Liz Noelcke, Staff Writer for SparkPeople.com

Alcohol and weight loss are enemies, but an occasional drink can have a place in a healthy lifestyle. In fact, many experts note the health benefits of consuming a single drink per day, including a reduced risk for hypertension and high blood pressure. If, however, you are exceeding one drink daily, you might be sabotaging your weight loss plans.

Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins that need to be slowly digested in the stomach—but not when alcohol is present. When alcohol is consumed, it gets special privileges and needs no digestion. The alcohol molecules diffuse through the stomach wall as soon as they arrive and can reach the brain and liver in minutes. This reaction is slightly slowed when there is also food in your system, but as soon as the mixed contents enter the small intestine, the alcohol grabs first place and is absorbed quickly. The alcohol then arrives at the liver for processing. The liver places all of its attention on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are just changed into body fat, waiting to be carried away for permanent fat storage in the body.

Alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss you lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.

Alcohol contains 7 calories per gram and offers NO nutritional value. It only adds empty calories to your diet. Why not spend your calorie budget on something healthier?

Alcohol affects your body in other negative ways. Drinking might help induce sleep, but the sleep you get isn’t very deep. Ultimately, as a result, you get less rest. Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles.

Alcohol lowers your inhibitions, which is detrimental to your diet plans. Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline. To avoid this, wait to order that drink until you’re done with your meal.

Many foods that accompany drinking (peanuts, pretzels, chips) are salty, which can make you thirsty, encouraging you to drink even more. To avoid overdrinking, sip on a glass of water in between each alcoholic beverage.

Skipping a meal to save your calories for drinks later is a bad idea. Many drinkers know they’ll be having some alcohol later, whether going to a bar, party, or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to “bank” some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you’re planning on drinking later, eat a healthy meal first. You’ll feel fuller, which will stop you from overdrinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal.

What are more important, calories or carbs? You might think that drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more. If you are going to mix liquor with anything, opt for a diet or club soda, instead of fruit juice or regular soda. Sweeter drinks, whether liquor or wine, tend to have more sugar, and therefore more calories. In that respect, dry wines usually have fewer calories than sweet wines.

The list below breaks down the number of calories in typical alcoholic drinks. Compare some of your favorites to make a good choice next time you decide to indulge in a serving of alcohol.

Drink
Serving Size
Calories

Red wine
5 oz.
100

White wine
5 oz. 100

Champagne
5 oz. 130

Light beer
12 oz. 105

Regular beer
12 oz. 140

Dark beer
12 oz. 170

Cosmopolitan
3 oz. 165

Martini
3 oz. 205

Long Island iced tea
8 oz. 400

Gin & Tonic
8 oz. 175

Rum & Soda
8 oz. 180

Margarita
8 oz. 200

Whiskey Sour
4 oz. 200

Posted by Tony Ludlow | in Important News | No Comments »


HEART RATE RUNNING!

Jun. 23rd 2008

Heart Rate Training

All of us want to get the most out of our training, right? That’s especially true if you’re training for a specific race, event, or if you’re just wanting to lower your 5K race times.

So, you go out and buy a heart rate monitor.

Now what?

You strap on the transmitter and look down at your monitor, and low and behold, you’ve got a heart rate! There’s a little flashing heart and some numbers! How exciting! Congratulations, you’re alive! That’s a good thing!

So far, so good, right?

So you go out for a run and you watch the numbers increase on your monitor as you start crankin’ it up! Then you stop running and the numbers go back down.

Well, wasn’t that about as interesting as watching the grass grow?

And for that you paid a hundred bucks.

But you know there’s more to it than that. So you consult the little pamphlet that came with your monitor.

The little pamphlet will give you some instruction about how to interpret the numbers on your monitor and it will say something about your maximum heart rate, or MHR. In order to get the most out of your heart rate monitor, you’ve got to be able to determine your MHR, the pamphlet says. A percentage of your MHR will correspond with certain kinds of training, like recovery runs, tempo runs, and speed runs.

Most of the time the pamphlets tell you to take your age and subtract it from 220. That will be your approximate MHR.

OR, you can do a field test.

DO NOT ATTEMPT A FIELD TEST UNLESS YOU HAVE BEEN RUNNING FOR AT LEAST 3 MONTHS!!

IF YOU’RE NOT SURE, CONSULT YOUR DOCTOR. NO ONE IN MARGINAL PHYSICAL CONDITION SHOULD DO A FIELD TEST.

If you’re in good shape and have been running for a few months, give the field test a shot. It’s not scary, but it shouldn’t be done by a beginner or anyone with any sort of medical issue.

To do a field test, you’ll need to go to a track or a flat stretch of road or running path where you can do 2 to 3 minute runs.
1. Warm up for 10 minutes at a fairly easy pace, nothing too strenuous.
2. Then do a 2 to 3 minute run at a very good pace.
3. Recover for 1 to 2 minutes.
4. Repeat number 2, but run faster.
5. Recover for 1 to 2 minutes.
6. Do the 2 to 3 minute run for a third, and last time, even faster! Push it really hard for the last 1 to 1.5 minutes! Immediately look at your heart rate monitor! THAT number is your MHR.

Remarkably, you may find that your MHR determined by the formula and your MHR determined by the field test will be pretty close. But for many people there will be a big difference. In my own experience the formula was spot on. But for a friend of mine, the formula and the field test were very different.

Now that you know your MHR, you can use your monitor to ensure that your training is done in the range that you want.

An easy run is 65% to 75% of MHR.
A tempo run is 87% to 92% of MHR.
And your speed work pace is 95% to 100% of MHR.

Good luck all you heart-rate-monitor-strap-wearing-runners!

Wanna go strapless?

Use The Talk Test.

An easy run is one where you can carry on an easy conversation with a running friend.
A tempo run is one where you can carry on a very labored conversation.
A speed pace is one where you can’t have a conversation at all!

What about wearing a heart rate monitor to Boot Camp? GO FOR IT! I’d be very very interested in your results!

– 30 –

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$5,000 WEIGHT LOSS CHALLENGE PROGRESS REPORT FOR 6/13/08

Jun. 18th 2008

A new leader has emerged!

Who will it be NEXT week??

COMBAT CHALLENGE — PROGRESS REPORT FOR June 13, 2008!

1. Dumplin – down 47.6 pounds, 18.5%, 1x

2. Lady Bug – down 42.2 pounds, 17.9%, 7x plus Gibson 5K

3. Heavy G – down 60.4, 17.6%, 4x

4. Lunchbox – down 56 pounds, 14.2%, 5x

5. Drake – down 39.4 pounds, 12.89%, 5x

6. Puddin Head – down 31.8 pounds, 11.7%, 4x

7. Houdini – down 37 pounds, 11.1%, 5x

8. Gurkha Woman – down 25.4 pounds, 9.7%, 3x

9. Bubbalicious – down 28.6 pounds, 8.1%, 4x

10. Rising Sun – no report

Posted by Tony Ludlow | in Important News | No Comments »


SUDOKU — A NEWSLETTER ABOUT RUNNING, FITNESS, AND WEIGHT LOSS IN MEMPHIS, TENNESSEE 6/18/08

Jun. 18th 2008

I used to be a professional triathlete.

Okay, not EXACTLY a professional. I mean, I’ve never won a triathlon, and I’ve done over a hundred of them from the sprint distance — sprints are shorter events like a .5 mile swim, 15 mile, 3 mile run, for example — to the half Ironman distance (1.2 mile swim, 56 mile bike, 13.1 mile run) that I did last summer.

And in all of those races … I’ve never won.

I’ve never even gotten close.

I’ve never even been close enough to SEE the winner win!

In fact, in my first triathlon I got beat by an old guy 40 years older than I was!

So how did I become a pro?

Well, I’m using the term “pro” pretty loosely to mean “sponsored.”

I had a sponsor in 1987 for my last triathlon season before I followed a lifelong dream and moved to Japan. My brother-in-law, Ron Clifton, sponsored me that year. Ron and my sister Sharon own “Clifton Body Shop” in Fort Smith, Arkansas. (If you’re ever in my hometown, stop by the shop and tell ’em you know me. Don’t be surprised if they throw you out and sic’ the dogs on ya! hahaha)

So for that one season my race uniform consisted of hats and t-shirts with “Clifton Body Shop!” printed on them! Ron paid my race entry fees, travel expenses, and even some extra money on top of that! Pretty cool, huh? He even promised me $100,000 prize money if I won a race wearing a Clifton Body Shop shirt! (He knew that wasn’t gonna happen!)

Last week several of us Boot Campers did the Dragonfly Triathlon in Sardis, Mississippi: Scot Bearup, Wendy Ludlow, and Daniel Shaffer, who finished second in his age group! Way to go Daniel! Incidentally, Daniel placed in his age group at the Memphis in May triathlons too!

So here I am. I’m still at it. Still doing triathlons … all these years later.

But I haven’t sat in a classroom in a long time.

What??

I haven’t really been doing anything to challenge my brain in the same way that I challenge myself physically.

I haven’t been doing any mental triathlons.

I abandoned my PhD work 10 years ago. And I’ve noticed that it’s really really easy to get mentally lazy. I used to scratch my head in confused disappointment at my Dad’s generation when he and his friends seemed to quit learning anything new and didn’t seem to care to learn anything new. They lived by the motto: “All I need to know, I already know, and I don’t need to know no more.”

Mental laziness, not as noticeable as physical laziness, can be just as insidious. Mental couch potatoes get soft and dull, mentally fat and out of shape. What if your mental laziness made your earlobes sag and hang down like a hound dog’s floppy ears? We’d all get busy then, wouldn’t we?

So, here’s my challenge.

Knock off the mental cobwebs and start firing the synapses again! Do some brain work, some brain teasers, crossword puzzles, or sudoku. Find something that makes you use your noodle, start playing chess or checkers (for you UT people). Read a book that isn’t related to all of the other books you’ve read before. If you’ve never read a book (you Ole Miss people!), now would be a good time to give that a shot! Learn something new, like a language or a musical instrument (“learn to work the saxophone” — my apologies to Donald Fagen!) … take up a new hobby that makes you use your brain! Get out of your mental comfort zone and take up something that requires you to be analytical!

Start doing some mental push ups!

We’ll tackle being creative next week!

For now … GET BUSY BEING SMART AND HOT!!

(If you’ve got a favorite thing that you do to stay mentally sharp, tell me and I’ll compile a list of ideas to pass on to the troops!)

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SPEED ZONE!

Tomorrow (Thursday) the evening class will meet at 5:45 at the track at the U of M, our old stomping grounds, for cardio! We’ll use the track there for some speed work! You are welcome to join in! Park in the parking garage on Zach Curlin. It’ll cost you a dollar but it will ensure that you don’t get a parking ticket. We’ll warm up and stretch out on the outdoor basketball court (our original Quarterdeck!).

Speed work is OPTIONAL! If you’d just like to meet there and run around the track or the campus, come out and join us!

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TOMORROW’S THURSDAY EVENING CLASS

See above announcement.

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USMC Fitness BOOT CAMP — COLLIERVILLE!

Sergeant Les Bonnett will start USMC Fitness BOOT CAMP Collierville on July 1, 2008 at 0530!

Faith Lutheran Church, at the corner of Byhalia Road and White, is the location; this is just down the street from The Home Depot. The excitement and interest in the program from the staff at Faith Lutheran has been awesome!

Tell your friends who live in Germantown or Collierville that USMC FITNESS BOOT CAMP IS COMING!

———————————————–

AND DON’T FORGET USMC Fitness BOOT CAMP — MIDTOWN at Evergreen Presbyterian Church, 0530 to 0630, Monday through Friday, under the direction of Battalion Commanders Theresa Andreuccetti and Holly Guthrie!!

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PAYING THE PIED PIPER

You know how much I enjoy getting your money!

If you ask, “Tony, do I owe you money?” The answer is always “YES, YOU DO!”

A small favor:

When you pay with a check, may I ask you to please, please, please write the boot camper’s name on the memo line and the month(s) that are being paid for.

Some of you have a Sugar Daddy or a Sugar Momma, paying your fees — I’m cool with that — but if your name doesn’t appear on the check or on the memo line, then I don’t know who to credit.

Look in your check registry. If it’s been a while since you paid … well … you know what to do … I have plenty of ink pens!

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DR. PHIL IS COMING, DR. PHIL IS COMING!!

The Dr. Phil Show will be launching a new contest that is a cross between The Biggest Loser and The Amazing Race. Starting with 6 teams of two in Times Square in NYC and “race” across America, they’ll stop in different cities to workout, run races, and be challenged until they reach their final destination and a winner is declared.

Memphis is one of the cities where the contestants will stop and be challenged. I’ve been asked to be the guy to challenge and abuse them in Memphis!

The Dr. Phil Show will be here July 29, 30, and 31st. It’s possible that part of their back story for their Memphis challenge will include them filming some of US doing Boot Camp! You could be on national television yelling out MARINE CORPS!!! They may even conduct some interviews with some of you! Wouldn’t THAT be cool?

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No doubt you have heard about the passing of Tim Russert, the host of NBC’s Meet the Press, who died of a sudden heart attack at age 58.

In Tim’s book, “Big Russ and Me,” he introduced us to his dad, a sanitation worker from south Buffalo, NY. Tim Russert knew all of our country’s most famous, most wealthy and most powerful, yet it was the simple lessons of respect and decency learned from his blue collar Dad that inspired a book.

Thanks Tim, for reminding us of what is important in this world.

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To your continued good health, physical fitness, and mental sharpness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
5358 Denwood
Memphis, TN 38120
901-644-0145

www.usmcfitnessbootcamp.com

www.shaklee.net/tonyludlow/main

Posted by Tony Ludlow | in Weekly Newsletter | No Comments »


$5,000 WEIGHT LOSS CHALLENGE — PROGRESS REPORT FOR June 6, 2008!

Jun. 12th 2008

COMBAT CHALLENGE — PROGRESS REPORT FOR June 6, 2008!

These are the results so far, after 3 months of our 6 month $5,000 Weight Loss Challenge!

1. Heavy G – down 63.8, 18.6, 6x plus Friday night

2. Dumplin – down 45.6 pounds, 17.7%, 3x

3. Lady Bug – down 39.8 pounds, 16.9%, 7x plus Harbortown 5K

4. Lunchbox – down 52.2 pounds, 13.2%, 4x

5. Drake – down 40 pounds, 13.05%

6. Puddin Head – down 28.6 pounds, 10.5%

7. Houdini – down 31.6 pounds, 9.5%

7. Rising Sun – down 23.8 pounds, 9.5%, 3x

8. Gurkha Woman – down 24.8 pounds, 9.4%

19. Bubbalicious – no report

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3 MINUTES TO SEXY ABS — Newsletter for sport, fitness, running weight loss … 6/11/08

Jun. 11th 2008

What’s in a Name?

TONS of you responded with your contribution to the possible name change for USMC Fitness BOOT CAMP!! Should it ever become necessary to change the name, you’ve certainly done your part!

I’ve posed the best of your suggestions on the blog (http://www.usmcfitnessbootcamp.com/blog/index.php)

Take a look and let me know which ones are your favorites! After reading them, YOU might have a brilliant idea of your own. Send it to me!

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USMC Fitness BOOT CAMP — COLLIERVILLE!

Sergeant Les Bonnett will start USMC Fitness BOOT CAMP Collierville on July 1, 2008 at 0530!

Faith Lutheran Church, at the corner of Byhalia Road and White, is the location; this is just down the street from The Home Depot. The excitement and interest in the program from the staff at Faith Lutheran has been awesome!

Would you like to help?

Here’s how you can help in this new venture.

* Email me your advice to Les. What would you tell him to do in order to be successful? What do YOU like about USMC Fitness Boot Camp? I’ll share your advice with him (with or without your name, your choice) so that he’ll know more about what YOU think he should do in order to take Collierville by storm!

* Tell your friends who live in Germantown or Collierville that USMC FITNESS BOOT CAMP IS COMING!

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CANCELLATIONS AND SUCH … TWO THINGS TO READ!

1. This Friday night’s workout is canceled so that you can run the Gibson Guitar 5K! This is a GREAT race with an awesome after race party on top of the Gibson Guitar building! This is Joe Birch’s favorite race! Register today!

2. The 0830 class will meet for the last time before the summer break this Friday, June 13. After this Friday the 0830 class will be on hiatus until the end of August. The 0530, 0645, and The Evening Class are not affected.

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WEEKEND HOMEWORK

This from Mike Barta and Queen Anne E:
“Mike Barta and Anne Emmerth are organizing an informal run on Saturday morning. Great way to complete your weekend homework! We’ll meet at 8am on the University of Memphis campus. From Central, go S on Zach Curlin to the 4-story parking garage. The group meets right in front of the parking garage. We’ll warm up and then run for 1 hour, using the 5 minute run/1 minute walk program. With a possibility of some speed work at the end!”

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GIBSON GUITAR 5K — THIS FRIDAY NIGHT

DO IT!!

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PAYING THE PIED PIPER

You know how much I enjoy getting your money!

If you ask, “Tony, do I owe you money?” The answer is always “YES, YOU DO!”

A small favor:

When you pay with a check, may I ask you to please, please, please write the boot camper’s name on the memo line and the month(s) that are being paid for.

Some of you have a Sugar Daddy or a Sugar Momma, paying your fees — I’m cool with that — but if your name doesn’t appear on the check or on the memo line, then I don’t know who to credit.

Look in your check registry. If it’s been a while since you paid … well … you know what to do … I have plenty of ink pens!

——————————————

DR. PHIL IS COMING, DR. PHIL IS COMING!!

The Dr. Phil show is coming! OK, maybe not Dr. Phil himself (though he just MIGHT come too).

As many of you know, The Dr. Phil Show will be launching a new contest that is a cross between The Biggest Loser and The Amazing Race. They will start with 6 teams of two in Times Square in NYC and “race” across America, stopping in different cities to workout, run races, and be challenged until they reach their final destination and a winner is declared.

Memphis is one of the cities where the contestants will stop and be challenged. Your most humble servant, Sergeant Tony, has been asked to be the guy to challenge and abuse them in Memphis! Many of you offered up suggestions for a good “Memphis” venue and the best idea turns out to be Tom Lee Park suggestion!

The Dr. Phil Show will be here July 29, 30, and 31st. It’s possible that part of their back story for their Memphis challenge will include them filming some of US doing Boot Camp! You could be on national television yelling out MARINE CORPS!!! They may even conduct some interviews with some of you! Wouldn’t THAT be cool?

If all goes well, I’ll be on Oprah soon, making her do Body Builders!

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OK, that’s it.

Oh wait, you probably read this far down looking for the “3 Minutes to Sexy Abs” info, eh?

Gotcha!

I get asked all the time, “Sergeant Tony, can we do more ab work?”

I always ask them (it’s always a female boot camper asking that question) why they want to do more ab work.

“Well … er … uh … you know … to get a flat stomach … I want a six pack.”

That answer, the one I knew was coming, is evidence of the misinformation being spewed out in infomercials and women’s magazines. (In other words, people trying to sell you something.) Put “sex” and “abs” on the cover of your magazine and they’ll fly off the shelf.

Good news: You already have a six pack. True.

You already have a flat stomach. No lie!

All of us have the same abdominal muscles as L.L. Cool J or female fitness model Theresa Hessler.

The reason YOUR six pack is hidden underneath a down parka.

All of our crunches and sit ups are designed to strengthen our core, our abs and lower back, in order to facilitate our active and athletic life style.

Those exercises make the abdominal muscles strong and tight and allow us to do everything from pushing on the brake peddle of our cars, to getting out of bed, to hitting a golf ball … just about EVERYTHING we do requires core strength.

But having those strong core muscles, covered with a parka, isn’t the same as “having a six pack.” You can work those ab muscles ALL DAY LONG, but if you don’t remove the parka no one will see them. Working the abs doesn’t remove the parka covering them … ok, let’s just call it what it is, it’s FAT … the “parka” is a thick layer of fat … and working the muscles under the fat will NOT remove the fat. You don’t turn fat into muscle.

In order to lose the fat, you’ve got to cause your body to require the fat for fuel. The problem is that stored body fat is NOT your body’s first source of fuel.

Stored glycogen in your muscles is the primary source for fuel. First you must deplete the glycogen stores in your body. That will cause the body to draw from the fat stores for fuel. This happens by a) reducing the amount you eat and b) engaging in strenuous exercise (something with a cardio effect) that lasts for more than 30 minutes.

Bad news: you can’t spot reduce.

Good news: you CAN lose the fat.
By reducing your calorie intake and by increasing your cardio specific exercises, you CAN lose the fat!

FYI: don’t waste your money on those electronic gut busters, ab crushers, stomach rockers, or anything sold in an infomercial that promises you “3 Minutes to Sexy Abs!” Instead, give ME that money and I’ll give you extra abuse that might actually work! Deal?

——————————————

“Your life is the sum result of all the choices you
make, both consciously and unconsciously. If you can
control the process of choosing, you can take control
of all aspects of your life. You can find the freedom
that comes from being in charge of yourself.”
– Robert F. Bennett

To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
5358 Denwood
Memphis, TN 38120
901-644-0145

www.usmcfitnessbootcamp.com

www.shaklee.net/tonyludlow/main

Posted by Tony Ludlow | in Weekly Newsletter | No Comments »


WHAT’S IN A NAME?

Jun. 11th 2008

What’s in a name? Check these out. Let me know which ones you like the best! Some are obviously intended to be silly and fun. Ignore those! hahaha

Sgt. Tony’s Boot Camp – ns
Corps Boot Camp – pp
Sgt. T’s Boot Camp – pp
Ultimate Fitness Boot Camp – vs
Ultimate Boot Camp – vs
Ultimate Corps Boot Camp
Ace Corps Boot Camp – vs
Sergeant Tony’s Fitness Bootcamp – hk
Sergeant Tony’s Battalion Fitness Boot Camp – mawl
Sgt. Tony’s Corps Fitness Boot Camp
THE REGIME – lr
THE REGIMEN
BOOT CAMP REGIME
BOOT CAMP REGIMEN
TLBC (Tony Ludlow’s Boot Camp)
BOOT CAMP FITNESS REGIME
BOOT CAMP WORKOUT
FITNESS DRILL CAMP
FITNESS PLATOON – lr
FitRecruit – wl
“Sarge in Charge” Fitness Boot Camp – wl
Dumb Bell Corps – lj
Dumb Bell Boot Corps
Dumb Bell Boot Camp
Dumb Bells Down Corps
Boots and Grunts
Corps Boot Camp
‘Corps Duty’ Boot Camp
Boot Camp Corps
US ‘My Core’ Boot Camp
Ludlow & Corps
Leatherneck Boot Camp
Battalion Boot Camp
Boot Camp Battalion
Platoon Boot Camp
Boot Camp Platoon – lj
Hard Corps Boot Camp – vs
Sgt. Tony’s Hard Corps Boot Camp – mawl
Marines Boot Camp – mp
Ludlow Marines Boot Camp Fitness – mawl
Shelby Marines Fitness Boot Camp – mawl
The Corps Military Boot Camp – mg
The Core Military Boot Camp
The Corps Fitness Boot Camp
The Core Fitness Boot Camp
The Corps Boot Camp
The Core Boot Camp – mg
Ludlow’s Boot Camp – hKv
Tony’s Boot Camp – hKv
Patriot Fitness Boot Camp – ch
Semper Fi Fitness – kj, lizl
Semper Fi Fitness Boot Camp – kj
HardCORPS Fitness – cth
Hard Corps Fitness – cth
Boot Camp Fitness Workouts – ch
Momentous Athletic Repetitions In Numerous Exercises (M.A.R.I.N.E) Boot Camp
Real Deal Boot Camp – mb
Civilian Boot Camp
Boot Camp for Civilians
Sgt. Tony’s Military Boot Camp
Sgt. Tony’s Boot Camp
Sgt. Tony’s Civilian Boot Camp
Not For Sissies Boot Camp
No Spandex Boot Camp
Military Boot Camp for Civilians
Military Boot Camp for Anyone – mb
Bravo Zulu Fitness – po
Gung Ho Fitness Boot Camp
More Cowbell Fitness Boot Camp
Arrrrrrrrrrrrrgh You Exercising Pirate Fitness Boot Camp – po

Posted by Tony Ludlow | in Miscellaneous Ramblings | No Comments »


DR. PHIL! — Weekly Fitness, Running, and Exercise Newsletter — 6/6/08

Jun. 7th 2008

USMC Fitness BOOT CAMP — COLLIERVILLE!

The date is set! The location is secured!

Sergeant Les Bonnett will start USMC Fitness BOOT CAMP Collierville on July 1, 2008 at 0530!

Faith Lutheran Church, at the corner of Byhalia Road and White, is the location; this is just down the street from The Home Depot. The excitement of the staff at Faith Lutheran has been awesome!

You’ll be seeing Les leading a number of classes at the East Memphis location between now and the launch date in preparation for July 1!

Would you like to help?

Here’s how you can help in this new venture.

* Email me your advice to Les. What would you tell him to do in order to be successful? I’ll share your advice with him (with or without your name, your choice) so that he’ll know more about what YOU think he should do in order to take Collierville by storm!

* Tell your friends who live in Germantown or Collierville that USMC FITNESS BOOT CAMP IS COMING!

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HOW MUCH IS THAT DOGGIE IN THE WINDOW?

Richard Bourland has a connection to some folks trying to find a good home for their 13 month old black lab. ‘Huck” has a few health issues (knee problem). If you’re interested in Huck, let me know.

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GROUP RUN ON SUNDAY!

This from Pam Jones and Lisa Park:
Lisa and I are running the Davies Plantation Ultimate 10K course on Sunday at 7am. (this isn’t the race, just a practice!) We’ll have already put water out for everyone at mile 2 and 4. It’s a slightly hilly course that runs through a shady neighborhood. We start at St Phillips Church, 9380 Davies Plantation Rd in Lakeland. Easy run!

Join us!
Pam

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PAYING THE PIED PIPER

You know how much I enjoy getting your money! If you ask, “Tony, do I owe you money?” The answer is always “YES, YOU DO!”

When you pay with a check, may I ask you to please, please, please write the name of the person on the memo line and the month(s) you’re paying for. Some of you have a Sugar Daddy or a Sugar Momma, paying your fees — I’m cool with that — but if your name doesn’t appear on the check or on the memo line, then I don’t know who to credit.

Look in your check registry. If it’s been a while since you paid … well … you know what to do!

——————————————

FIRE SURVIVOR’S THANK YOU!

My family and I would like to express our deep gratitude and appreciation for all that has been done to help us get through our misfortune. We were and are overwhelmed with the concern and help that friends and strangers alike have given. I would like to thank everyone for their generosity.

Teresa Mullally

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DR. PHIL IS COMING, DR. PHIL IS COMING!!

The Dr. Phil show is coming! OK, maybe not Dr. Phil himself (though he just MIGHT come too).

As many of you know, The Dr. Phil Show will be launching a new contest that is a cross between The Biggest Loser and The Amazing Race. They will start with 6 teams of two in Times Square in NYC and “race” across America, stopping in different cities to workout, run races, and be challenged until they reach their final destination and a winner is declared.

Memphis is one of the cities where the contestants will stop and be challenged. Your most humble servant, Sergeant Tony, has been asked to be the guy to challenge and abuse them in Memphis! Many of you offered up suggestions for a good “Memphis” venue and the best idea turns out to be Tom Lee Park suggestion!

The Dr. Phil Show will be here July 29, 30, and 31st. It’s possible that part of their back story for their Memphis challenge will include them filming some of US doing Boot Camp! You could be on national television yelling out MARINE CORPS!!! They may even conduct some interviews with some of you! Wouldn’t THAT be cool?

If all goes well, I’ll be on Oprah soon, making her do Swiss Army Knives! hahaha

————————————–

Have a GREAT weekend everyone and don’t forget to get your ONE HOUR OF CONTINUOUS CARDIO!

To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
5358 Denwood
Memphis, TN 38120

Posted by Tony Ludlow | in Weekly Newsletter | No Comments »


“AIR SUPPLY” — A Weekly Fitness – Running – Weight Loss Newsletter – 5/29/08

Jun. 1st 2008

In 1971 Fred Smith, a former Marine, founded a little company that now employs about 99.9% of Shelby County. He founded the company in Little Rock, but moved it to Memphis in 1973 when airport officials in Little Rock would not agree to provide facilities for the fledgling company’s airplanes.

(Hey Little Rock! … WHAT WERE YOU CLOWNS THINKING?!)

Smith called his little company “Federal Express.” You might have heard of it. That was a pretty grandiose title for a little company with a handful of airplanes and a small cadre of pilots.

After a few years people started using the shorthand, “Fed Ex” to refer to the company.

In 1994, bowing to the will of the people, the company’s name was officially changed to Fed Ex. It’s even become a verb. (“I need to ‘fedex’ this box to Charleston.”)

There are a lot of people known today by one word names, like Oprah, Madonna, and Cher, or names they weren’t born with. “Sting” is not on his birth certificate, but Gordon Matthew Sumner is. Alecia Moore is Pink. Robert Allen Zimmerman became Bob Dylan. And Paul David Hewson is better known as Bono.

Names are important. Aren’t they?

I’ve quoted Dale Carnegie to you before, “Remember that a person’s name is to that person the sweetest and most important sound in any language.”

Our identity is tied to our names, for good or bad. We cringe when someone mispronounces our name or we become crestfallen when someone important forgets our name. But we swell with pride when someone important remembers our name!

“USMC Fitness BOOT CAMP” was simply called “USMC Fitness” when I started the program in 1999. But soon the name went through a transformation as people simply referred to us as “Boot Camp.” Back then there weren’t any other boot camps, it was just us. But soon the health clubs attempted to get in on our action with their own “boot camps.” And then boot camps of all sorts sprung up; there’s Computer Boot Camp, Bikini Boot Camp, Bridal Boot Camp, Baby Boot Camp, PSAT Boot Camp, Co-Dependency Boot Camp. You name it there’s probably a “boot camp” for it. And with so many boot camps out there, our identity was being diluted in the crowd of boot camps. So it became necessary to combine our original name with the one people were using. That’s how the name “USMC Fitness BOOT CAMP” came to be.

And now we may be on the verge of a name modification in our near future.

As “The Empire,” another name I like to use to refer to our little exercise cult, expands beyond our state line, it looks like it may be necessary to drop the “USMC” part of our name. The US Government, it seems, might not be willing to allow the national trademarking or registration of any implication to a department of the government. And since USMC clearly implies United States Marine Corps, we may need to change our name.

Now before you get alarmed or worried, the United States Marine Corps loves us! I enjoy a good, warm, and legal relationship with The Corps. Our use of Marine Corps images and names is well within the Corps’ guidelines. Our website has a disclaimer that is word for word the disclaimer that the Marine Corps suggested to me. Through the years I have worked with local Marine Corps recruiters on a number of activities and events. Right after 9/11 they even asked me to help prepare young men and women for the rigors of recruit training before they shipped off to boot camp.

But the Marine Corps and The US Government aren’t the same thing. And when it comes to private company name registration and trademarks, the Government is a little more hard nosed.

OK, here is why I’m telling you about this. I think you guys are a very creative bunch and I want to tap into your creativity and imagination. Here’s my challenge to you. In the event that national expansion requires a name change, what would YOU call USMC Fitness BOOT CAMP? What would you call us? What name would you give us?

Put on your thinking caps and start brainstorming. Get out your legal pads and start letting those names flow!

When you send me your suggestions (the deadline for entries is Friday, June 6th) I’ll compile a list. Then we’ll have a contest.

I’ll send everyone the list of suggested names in an upcoming newsletter and ask for readers to vote for their favorite name change. The person whose entry is chosen will win a FREE YEAR of USMC Fitness BOOT CAMP … or whatever we may call it!

A FREE YEAR!!!
A FREE YEAR!!!
A FREE YEAR!!!

… so let’s get busy!

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MIDTOWN BOOT CAMP

USMC Fitness BOOT CAMP — Midtown ROCKS! Evergreen Presbyterian Church, across the street from Rhodes College, Monday through Friday, 0530! Commanders Theresa Andreuccetti and Holly Guthrie are leading the charge in Midtown! Join ’em! If you’re a regular at Christ Methodist, but you live in midtown, feel free to drop in!

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SUMMER CLASSES

Next week the number of classes at Christ Methodist go from 3 to 4!

We’ll add the 0645 class on Monday, June 2! This class will meet on Monday, Wednesday, and Friday for June, July, and August.

The 0830 class is ON for June … on a probationary basis. Attendance will determine the future of the class for the summer. If you love that class, SHOW UP Monday, Wednesday, and Friday!

There are NO changes to the 0530 class or the evening class!

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HOW TO RUN FAST

“Tony, how do I run faster in a race?”

“Run faster in training.”

The End.

OK, it’s a little more complicated than that, but not much. If you’d like more information regarding speed work in your runs, let me know.

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LET’S GO TO THE RACES!

In the next few weeks there’ll be several local FUN races for you to do: Harbortown 5K on June 6, Gibson Guitar 5K on June 13, Ultimate 10K on the 28th, and July 3 is the Firecracker 5K. Go to the Memphis Runner’s Track Club website for registration info: http://www.memphisrunners.com/

If you’ve never run a 5K (3.1 miles) NOW is the time! You don’t have to run the whole race, you can run/walk too. Just line up in the back of the pack before the race starts.

And while I’m at it, here is SERGEANT TONY’S RUNNING ETIQUETTE TIPS that will help create goodwill with your fellow runners.

1. Line up according to your pace for the whole race. Faster runners to the front, walkers to the rear. How fast is fast? If you run a 6 minute mile or faster, go to the front. If not, line up further back. (If you bring your kids to run in the race, make sure they line up in the rear. It’s safer there.)

2. If you’re passing someone in congested traffic, say “on your left” or “on your right” as you start to pass them. And then say “thank you” or something encouraging as you go by. Do not shove or elbow your way past them. Do not say “Git outta the way WIDE LOAD!” as you attempt to pass. Do not shove your age group rivals into sticker bushes as you pass. Be considerate.

3. Say thank you to race volunteers, road guards, and supporters.

4. If you must spit or clear out your nasal passage(s), using the “cover a nostril and blow” technique, get over to the edge of traffic, check your rearview mirror, and then let ‘er rip! You do NOT want to hock-a-lugi on a fellow runner. If you HEAR a fellow runner preparing to hock (a verb), take cover or pass them before the fur starts flying.

5. At water stations, do not STOP to drink at the station. If you ARE going to stop to drink, run THROUGH the station, check your rearview mirror, pull over out of the way and drink. Be careful when you discard your cup. You don’t want to throw your cup at or near a fellow runner when you’re done. Splashing half a cup of sugary Gatorade on your fellow runner’s leg will NOT promote goodwill with said fellow runner. Trust me on this one.

6. If you’re listening to an iPod while you run, turn the volume down and be extra vigilant. Not everyone is motivated by your Air Supply, Motorhead, or Clay Aiken. Also, since you’ve got music in your ears, you need to volume down to be able to hear things around you just in case someone makes that “pre-hocking” sound. You need to be able to dodge if you must.

7. At the finish, keep on moving but don’t pass anyone in the finish chute. Stop only if a race official or volunteer directs you to stop. Slow down to take a medal, or a finish card, or to sign an autograph. Don’t stop when you cross the finish line and turn around to taunt the guy you just passed. Be a good sport.

These tips will help to promote goodwill with your fellow runners … one of whom is me!

“When you stop moving, it’s over.”
~ Don Wildman, 75 year old athlete and adventurer

To your continued good health and fitness,

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
5358 Denwood
Memphis, TN 38120
901-644-0145

www.usmcfitnessbootcamp.com

www.shaklee.net/tonyludlow/main

Posted by Tony Ludlow | in Weekly Newsletter | No Comments »


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