Sergeant Tony's Blog

Archive for January, 2009

Protected: Nashville Half Marathon Training Schedule 2009

Jan. 31st 2009

This content is password protected. To view it please enter your password below:

Posted by Tony Ludlow | in Uncategorized | Enter your password to view comments.


EVENING BOOT CAMP — 28 Jan 2009

Jan. 28th 2009

All Hands!

We WILL meet tonight at 1745 (5:45 PM)! That is, unless something REALLY happens between now and then!

If we are not on the Quarterdeck outside, look for us in the east exercise room in the recreation complex. But check outside first.

Have a GREAT Wednesday!

Tony

Sergeant Major Tony Ludlow, Commanding

Posted by Tony Ludlow | in Uncategorized | 1 Comment »


If it weren’t for bad luck … Newsletter for Jan. 27, 2009

Jan. 27th 2009

“If it weren’t for bhaaaaad luck, I’d have no luck at aaaall … gloom, despair, and agony on meeeeeee!”

If you remember “Hee Haw” — that horrible Country variety show from the 70’s — then you’ll recognize that line. It’s from a skit that featured a bunch of hayseed-overall-clad-hillbillies laid out on the front porch of a hillbilly shack up in the sticks somewhere, drinkin’ moonshine, whining, moaning, and singing about their lazy lot in life and their lousy luck.

As a kid, I got the impression that laziness and loitering leads to despair and depression. Good lesson. So I was determined to stay busy and do stuff. THAT, I reasoned, would mean that I’d always be happy, positive, and people would think that I was fun to hang out with.

But sometimes even those who aren’t sitting around whining and complaining get depressed. Busy people get the blues too. There is that state of being “barrenly busy.” You can see it in the moms driving the family taxi from kid’s event to kid’s event; the business traveler on auto pilot stuck in another endless airport layover, hard pressed to be able to tell you what city they’re in without looking at their boarding pass. Barrenly busy. We all know about it.

Then sometimes, for reasons you can’t even trace, you can end up feeling down. I’ve heard it called “Free Floating Funk.” No reason we can think of. Nothing we can put our finger on. We just don’t feel very happy. We all have trouble, we all struggle, as my favorite REM music video reminds us. Everybody hurts.

In “Bust a Bad Mood,” an article in this month’s issue of Men’s Health magazine, you’ll find a list of different things that you can do to spend less time in a funk. I thought I’d pass them on to you, because … everybody (even Boot Campers) hurt … sometimes … and need a mood buster, particularly on this gloomy looking day!

1. Make sure you get plenty of Omega 3. Cold water fish contains certain acids that boost the brain’s levels of dopamine and serotonin, the same brain chemicals that antidepressants boost. Don’t like fish? Then you’ll need an omega 3 supplement.

2. Don’t smell funky. Smells have a very strong effect on our moods. You 0530 Boot Campers know all about the Friday morning bacon battle. That aroma is torture! The smells of orange and lavender have been used to improve a person’s mood. Ever notice how the smell of a clean house automatically boosts your mood but the smell of a dirty diaper can bum you out? Ever notice how a smell can trigger such strong memories and feelings? I dated a girl in high school who, I’m pretty sure, bewitched me with her perfume. You can use candles, sprays, flowers, lotions, or potions to put you in a happy place.

3. Set a goal and nail it! This goes back to a newsletter that I wrote a few weeks ago about goal setting. Set reasonable, concrete goals and use a step by step method to achieve them. If you missed that newsletter, you can find it (http://usmcfitnessbootcamp.com/blog/2009/01/02/say-yes/), and all of these newsletters on the Boot Camp website blog page.

4. Got milk? Milk is rich in tryptophan, an amino acid needed for the production of serotonin.

5. Get some! Exercise, in particular cardio exercises like running, does some miraculous things. “Regular exercise increases adrenal activity, which facilitates stress adaptatioin and enhances the release of hormones like noradrenaline, serotonin, beta-endorphin, and dopamine. These hormones all improve mood,” says Peter Schnohr, M.D.

6. REALLY get some! Physical affection produces oxytocin, a feel-good hormone that reduces fear and lowers your cortisol (a stress hormone) and blood-pressure levels. Coitus, cuddling, hugging, and even hand holding have this effect. The more the merrier! Seriously!

7. Music your way through down days. Listening to music that makes you happy will alter your mood. My Dad loved old skool Country & Western music. I HATED it! But the old man controlled the radio. That music just depressed the heck out of me, but it put a smile on his face. Go figure. So if Motorhead or Ani Difranco do it for you, go for it! If you’re more of a Jay Z or Beyonce kind of person, listen on! If Barry Manilow or Lionel Richie is more your speed, you need professional help. hahaha Just kidding. Music is a very personal thing where the same music can make one person feel good and another person feel out of sorts. But what ever music boosts your mood and gives you a good feeling, push play!

8. Lay off the sauce. Moderation in all things, including moderation. That advice is no better applied than when it is applied to booze. Coping skills that depend on alcohol are in desperate need of alteration. What you turn to during times of sadness, depression, or stress ought to be positive and uplifting, not potentially destructive and harmful. The presence of alcohol in domestic violence, traffic fatalities, and dysfunctional relationships is so widespread that you almost expect it to be one of the factors leading to a person’s personal tragedy. Moderation in libations.

9. Get sun! A little sunshine everyday helps boost your mood and boosts your levels of vitamin D. Recent studies found that vitamin D levels were 14% lower in depressed people. Unfortunately, our weather today won’t be very helpful. Today would be a good day for supplementation.

10. Get enough sleep. Go to bed before Joe Birch starts telling you about the day’s murders and political corruptions. I am a bit of a news junkie and because of the nature of my work, I need to pay attention to the weather forecast. But if you can, get to bed before you hear any bad news. Read something positive and uplifting before you go to bed. I would not recommend Dean Koontz or Stephen King. And no serious conversations, discussions, or arguments after 9 PM! See # 6!

11. Accentuate the positive. When it’s up to you, surround yourself with people who are positive and happy. There is a personality survey that asks the question, “Would you describe yourself as a person who is more happy or more angry? Is your glass half empty or half full? Is your fuse short or long?” Ask it of yourself. And to the point, consider those questions and those qualities when you choose the people you hang out with.

I recently read that it is wrong to lay the responsibility for your happiness on the shoulders of another. It’s not your boss’s job to make you happy. Not your parent’s job. It’s not your spouse’s job or your partner’s job. It’s your job. Happiness is an inside job! How you process the world around you will determine what kind of world you live in.

You’ve got 11 things here that will help get you started in the right direction. Set a course for a happier you, weigh anchor, unfurl your pirate’s flag, and get underway! Your happiness may be dependant upon more drastic measures than what I’ve listed here. Whatever that may be, do it! It’s impossible to steer a ship that’s sitting dead in the water! Get moving!

————————————————————

THE LAND OF THE ICE AND SNOW — Our inclement weather policy

Since the weather experts (Those guys who TRACK STORMS!) predict that the weather might get dicey for us tonight, Assistant Drill Instructor Richard Bourland reminded me this morning that restating our inclement weather policy would be timely.

If the Memphis City Schools close due to weather, we will stand down as well.

————————————————————

Third Thursday for Mt. Fuji

The turnout and the feedback from our trip to “Mt. Fuji” last week was awesome! We’ll do the same thing every month on the third Thursday! Our next trip to the mountain will be on Thursday, February 19. We’ll meet at 0530 at the Zach Curlin parking garage on the campus of the U of M.

————————————————————-

SPRING HALF MARATHON TRAINING!

Half Marathon (13.1 miles) Training for the Country Music Half Marathon in Nashville on April 25, 2009 (or the Louisville Half Marathon or will continue at 0800 this coming Saturday, 31 January! We’ll meet in front of the Visitor’s Center at Shelby Farms.

NOTE: IF IT IS RAINING, WE’LL MEET AT THE ZACH CURLIN PARKING GARAGE AT THE U OF M!

Can you do this? I’ll bet you can!!!

If you can run 3 miles in 36 minutes or less, then you can do this!

Cost for the three month training is $100 for “friends” of Boot Camp and $75 for active duty BOOT CAMPERS!

All are welcome!

Have questions? Shoot me an email!

———————————————————

Melissa “Weiner Dog” Walker Moore’s mom has this quote on her refrigerator and I think it’s a dandy!

“To love is to interpret another’s actions in the best possible light.”

Have a fabulous Tuesday everyone!

To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding

www.shaklee.net/tonyludlow/main

Posted by Tony Ludlow | in Uncategorized | No Comments »


IMPORTANT ANNOUNCEMENT — January 20, 2009

Jan. 20th 2009

NOW HEAR THIS, NOW HEAR THIS!

To: ALL HANDS (you)

From: SERGEANT MAJOR OF THE UNIVERSE (me)

Subject: REGIMENTAL EXERCISE: RUNNING MOUNT FUJI

On Thursday morning, 22 January at 0530, we will meet at the U of M.

We will NOT meet at Christ Methodist, repeat, NOT MEET AT CHRIST METHODIST at 0530 on Thursday, 22 January!

Instead … we (both the Midtown Battalion and the East Memphis Battalion) will participate in our first “joint regimental exercise!” That is, both groups will meet on the campus of the U of M, to run the parking garage (Mt. Fuji) on Zach Curlin.

You will not need dumbbells on Thursday. There will be no weight workout. Do bring a mat and water bottle though. We’ll do a trip up the “mountain” together and then you’ll be on your own to free lance. I’ll give you plenty of suggestions for how to “climb the mountain!” This will be GREAT fun! Seriously! Just ask any veteran Boot Camper!

DIRECTIONS:
Go to the U of M main campus. From Central Avenue, turn south onto Zach Curlin (you can’t turn north). (That would be left if you’re coming from Christ Methodist, and right if you’re coming from Midtown.) The intersection of Zach Curlin and Central is located in between Goodlett and the Holiday Inn on the U of M campus.

Once on Zach Curlin, turn left into the last parking lot on the left. The parking garage is on the right.

You can’t miss us! I promise!

We’ll warm up and stretch in the parking lot on the west side of Zach Curlin, across the street from the lot you will park in.

In the event of rain, we’ll meet on the ground level of the parking garage.

————————————————————-

THREE CHEERS FOR DR. JOHN WHITTEMORE!

Our very own, John Whittemore was voted “Best Family Dentist” by the readers of Memphis
Parent magazine last month! Well done Doctor Whittemore!!

————————————————————-

SPRING HALF MARATHON TRAINING!

Half Marathon (13.1 miles) Training for the Country Music Half Marathon in Nashville on April 25, 2009 (or the Louisville Half Marathon or will begin at 0800 this coming Saturday, 24 January! We’ll meet at Shelby Farms.

Can you do this? I’ll bet you can!!!

If you can run 3 miles in 36 minutes or less, then you can do this!

Cost for the three month training is $100 for “friends” of Boot Camp and $75 for active duty BOOT CAMPERS!

All are welcome!

Have questions? Shoot me an email!

———————————————————

SWAMPSTOMPERS!

Congratulations to Boot Campers Scott Irwin and Richard Phillips for completing the 25K (16.3 miles) cross country run though the mud, and up and down the mountain trails at Shelby Forest this past weekend! Way to go guys! That’s awesome!

And our own Hilde Haynes was out on the course as a support volunteer! Atta girl Hilde!

———————————————————

On this historic day, I am reminded that this has not been George Bush’s America, nor will it become Barack Obama’s America. This is OUR America. We make our country what it is by our apathy and cynicism, or by our excitement and enthusiasm. Our country is measured by the millions of charitable and selfless things we do everyday that make us a great country or by our bigotry and greed that make our country small.

On this day of days, irrespective of our politics, may we all pledge to be great Americans!

To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
4888 Southern Ave
Memphis, TN 38117
901-644-0145

www.usmcfitnessbootcamp.com

www.shaklee.net/tonyludlow/main

Posted by Tony Ludlow | in Uncategorized | No Comments »


PERFECTIONISM — Newsletter for 1/15/09

Jan. 15th 2009

SEVEN YEARS!

I’d like to say congratulations to Hank Hill!

Hank celebrated SEVEN years of USMC Fitness BOOT CAMP yesterday!

Hank showed up on a miserably cold morning at 0530 seven years ago, planning to “do that boot camp thing for a couple of weeks.” Those 2 weeks have turned into seven awesome years!

Thank you Hank, for enriching my life with your friendship and for being there literally through thick and thin, hot and cold, the good times and the tough times. I’m lucky to have you as one of my goofiest friends. And speaking of goofy friends …

——————————————————

GOOFY PEOPLE!

Here are some crazy people you may know who are, as of this past Sunday, Officially and Certifiably, Goofy!

They completed the Walt Disney World Half Marathon on Saturday (start time: 0600) and received a Donald Duck Medal. The next morning they completed the Walt Disney World Full Marathon (start time: 0550) and received a Mickey Mouse Medal. And because these knuckleheads finished BOTH events, they also received an additional third medal, a Goofy Medal!

That’s 13.1 miles on Saturday + 26.2 miles on Sunday = Goofy Challenge!

Congratulations to:
David Caffey
Margaret Caffey
Wendy Greenlaw
Lisa Overall
Elizabeth Stacey

You guys rock! AND you have my permission to take a day off!

SWAMPSTOMPERS?

Did you run the Swampstomper? Let me know!

—————————————————————

THANK YOU!!
THANK YOU!!
THANK YOU!!

Many many thanks to Assistant Drill Instructors Richard Bourland, Anne Emmerth, Mike Barta, Teri Trotter, and Daniel Shaffer for filling in for me while I was gone! Thank you so very much!!

—————————————————————

Here are the FIVE BENEFITS OF COLD WEATHER WORKOUTS

1. Strengthens the immune system.
2. Naturally increases the body’s production of serotonin, a natural calming chemical in your body.
3. Increased calorie burn!
4. Runny noses keep the cooties from taking up residence and making you sick.
5. Bragging rights! You get to tell your sissy “indoor” friends how tough YOU are!

Dress for colder temperatures by layering. Pay attention to the wind and note the wind chill.

————————————————————-

APPLICATIONS FOR COMBAT THE FAT CHALLENGE 3!

Sergeant Tony’s Combat the Fat $5,000 Weight Loss Challenge 3 will begin Saturday, March 7, 2009! Just like the Biggest Loser, the winner is the one who loses the highest percentage of weight.

Do you know someone who should be in this Third Challenge?
– The Third Challenge will be limited to 10 people.
– Men must be 65 pounds or more over their ideal weight; women must be 50 pounds or more over their ideal weight, each knowing that those who are heavier have more to lose and a slight advantage.
– 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 at least 5 sponsors: family, friends, co-workers.
– Entry is open to ALL, Boot Campers and non-Boot Campers alike.
– The Third Challenge is a six month program beginning on March 7 and ends on September 5.

Pass the word!!

Forward this email to someone who might be interested.

———————————————————

NASHVILLE HALF MARATHON TRAINING!

1/2 Marathon (13.1 miles) Training for the Country Music Half Marathon in Nashville on April 25, 2009 will begin on at 0800 on Saturday, January 24, 2009! We’ll meet at Shelby Farms.

Can you do this training? I’ll bet you can!

If you can run 3 miles in 36 minutes or less, then you can do this!

Cost is $100 for “friends” of Boot Camp and $75 for active duty BOOT CAMPERS! All are welcome! Have questions? Shoot me an email!

———————————————————

WEIGHT LOSS TIPS

* Eat more protein.
* Use this formula to restrict your daily intake of calories: your weight x 7 = your max daily calories to lose weight, NOT TO GO UNDER 1000 calories.
* Increase your cardio to 3 or more hours a week.

———————————————————-

SPECIAL NOTE TO PERFECTIONISTS

Sometimes I hear your setback stories … where you overeat, miss a few workouts, make a fitness mistake, or do something stupid … and then you throw up your hands and just give up. “What’s the use?” you say. “I can’t do this.” “I’m a failure.” “I never win, I never finish what I start … ” “If I can’t make an A+, then I’m not even going to try.”

Negative self talk is DEFEATING. Persistence wins the day!

If you make a mistake, fix it!
If you overeat, get back on track.
If you miss a few workouts, get out of Turdeville!

Don’t let a setback, big or small, cause you to throw in the towel! You can fix 99% of your mistakes! As Scarlet said, “Tomorrow is another day!” And as I heard someone say, “Not even God can change the past.”
So just accept the setback, and get on with it!

——————————————————-

Have a GREAT Wednesday everyone! See you on the Quarterdeck!

To your continued health and fitness,

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
4888 Southern Ave
Memphis, TN 38117
901-644-0145

www.usmcfitnessbootcamp.com

www.shaklee.net/tonyludlow/main

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


Fraud! Newsletter for 1/7/2009

Jan. 7th 2009

My grandfather said, “believe half of what you see, a third of what you hear.”

Every time my family took him to the airport for his return flight home after one of his visits, he would give me a 5 dollar bill. When I was eight years old, five dollars was a LOT of money. He said that I could spend the money anyway I wanted, but with one stipulation. I couldn’t buy anything in the airport gift shop. He believed that everything in that shop was overpriced and substandard. Then again, he might have been keeping me from impulse buying.

I called him “Big Dad” because that’s what all of his other grandchildren, including my older siblings, called him. Big Dad also loved to quote James 1:9 to me, loudly in the presence of my father, his son-in-law, “be quick to listen, slow to speak, and slow to anger.” My father’s personal approach was more like “blow up immediately, ask questions occasionally, fix the damage rarely.”

I think my Big Dad was trying to mentor my father as much as he was trying to mentor me.

Big Dad also believed in the adage, “if it looks too good to be true, it is.”

In recent days I’ve learned a new phrase: “Ponzi Scheme.” When I first heard it I thought it had something to do with “Happy Days.” But that was Potsi, I think.

Charles Ponzi was an Italian emigrant who was convicted of fraud in 1920. He wasn’t the first to use the method of swindling people that bears his name today. He was just the most successful crook up to that point. However, his fraud doesn’t even come close to what Bernie Madoff is accused of doing. Ponzi would bow before Madoff.

A Ponzi scheme is one where people invest in an instrument that reads like something from a doctoral dissertation in finance or international banking that no one really understands. But the hook is that there is tremendous faith in the swindler and the investment promises to pay off huge dividends. In fact, initial investors do make money. But it’s primarily an elaborate pyramid scheme.

Guarantees on investments in anything are zero. Zero. But everyday we invest in hundreds of things, big and small, real and mystical, practical and metaphysical, emotional and financial that have barely a 50/50 probability of success. I have rolled the dice, metaphorically speaking, on hundreds and hundreds of things that didn’t work. I’ve lost time, money, and peace of mind in the process. And I’ll bet you have too.

But the only thing that I’ve ever invested in that gave me back more than I invested, that resulted in 100% success, that paid me back everything I invested and gave me returns that would make Bernie Madoff envious, is exercise. Exercise.

You might have predicted that, coming from me.

But this isn’t a sales pitch. Seriously. Hundreds of people get this newsletter who will never join the program. Either they live too far away, their schedules won’t allow it, they’re physically unable due to injury, they’re too afraid, or the program just isn’t their cup of tea, so they think. So this isn’t an appeal to persuade the unwilling. This is a statement of fact for every human being.

Exercise works. Period.

Exercise makes you healthy. Exercise makes you stronger. Exercise relieves you of stress. Exercise prolongs your life. Exercise enhances your quality of life. Exercise gives you a sense of personal pride and power, and … the list of benefits goes on.

And what’s the catch?

There is none. No catch.

You can exercise at home. You can open your front door and go for a run. You can go to the recreation centers, the gyms, the health clubs, the fitness centers at your church or community center. And of course, you can join USMC Fitness BOOT CAMP and work out with me and my crew, which I would much prefer that you do! But if you’re not going to be a BOOT CAMPER, then commit yourself to doing something that delivers on its promises: regular, intense, and effective EXERCISE!

For a small investment of time, discipline, and money, you get a huge payoff. You get what every person confined to a hospital bed would trade their life savings for: health and fitness.

Thomas Jefferson said, “Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.”

———————————————————

APPLICATIONS FOR COMBAT THE FAT CHALLENGE 3!

Sergeant Tony’s Combat the Fat $5,000 Weight Loss Challenge 3 will begin Saturday, March 7, 2009! Just like the Biggest Loser, the winner is the one who loses the highest percentage of weight.

Do you know someone who should be in this Third Challenge?
– The Third Challenge will be limited to 10 people.
– Men must be 65 pounds or more over their ideal weight; women must be 50 pounds or more over their ideal weight, each knowing that those who are heavier have more to lose and a slight advantage.
– 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 at least 5 sponsors: family, friends, co-workers.
– Entry is open to ALL, Boot Campers and non-Boot Campers alike.
– The Third Challenge is a six month program beginning on March 7 and ends on September 5.

Pass the word!!

Forward this email to someone who might be interested in this highly successful, life altering, awesome program!! Did you see the full page write up about CTF 1 Winner Greg Inman in last month’s Memphis Health and Fitness Magazine?

———————————————————

NASHVILLE HALF MARATHON TRAINING!

1/2 Marathon (13.1 miles) Training for the Country Music Half Marathon in Nashville on April 25, 2009 will begin on at 0800 on Saturday, January 24, 2009! We’ll meet at Shelby Farms.

Can you do this training? I’ll bet you can! If you can run 3 miles in 36 minutes or less, then you can do this!

Cost is $100 for “friends” of Boot Camp and $75 for active duty BOOT CAMPERS! All are welcome! Have questions? Shoot me an email!

———————————————————

WEIGHT LOSS TIPS

* Eat more protein.
* Use this formula to restrict your daily intake of calories: your weight x 7 = your max daily calories to lose weight, NOT TO GO UNDER 1000 calories.
* Increase your cardio to 3 or more hours a week.

———————————————————-

It’s great to be back in the saddle for 2009!!!

Have a GREAT Wednesday everyone! See you on the Quarterdeck!

To your continued health and fitness,

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
4888 Southern Ave
Memphis, TN 38117
901-644-0145

www.usmcfitnessbootcamp.com

www.shaklee.net/tonyludlow/main

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


Say YES! — 1.2.2009

Jan. 2nd 2009

Every year at this time people write resolutions for the new year.

But as most of you know, those resolutions die by mid-February, or even mid-January in some cases.

Instead of a list of resolutions, how about a list of goals and objectives for the new year?

Here are the keys to making those goals and objectives a reality.

1. Doable. First of all, make sure those goals and objectives are doable and reasonable. For example, “I will read a book a month” is possible and reasonable. “I will read a book a week,” while technically possible, is probably not reasonable.

2. Measurable. Make your goals and objectives measurable. “I will attend Boot Camp at least three times a week” is measurable. “I will be nicer to my co-workers,” while a great thing that you ought to do, is not very measurable.

3. Dated. Assign a deadline. In most cases, assigning a due date or deadline will ensure that you achieve your goal.

4. Accountable. Enlist an accountability team. Share your goals with a few people who will hold your feet to the fire. Make sure they’re the kind of people who will give you grief.

5. Rewarded. When you achieve your goal, reward yourself! Of course some achieved goals are rewards in and of themselves, you know, “virtue is its own reward.” But treating yourself and rewarding yourself when you achieve something good is a strong motivator!

Aren’t there things that you’ve always wanted to do, but haven’t? Why don’t you just say “YES!” (Like Jim Carey in “The Yes Man!”) Pick some things that you’ve always said that you were going to do, but haven’t.

Think about them. Write them down. And let’s do them! I personally have to try to keep up with my kids this year. My two oldest will graduate from college in the spring. Then the Marine Corps will promote my oldest son. And then my daughter will get married! And all of that will happen in the first six months of this year!

Let’s make 2009 a year of expanded possibilities and personal achievement!

Good luck everyone and HAPPY NEW YEAR!

—————————————————————-

ACTIVATED!

At last, we’ll be on ACTIVE DUTY Monday, 5 January 2009!
USMC Fitness BOOT CAMP begins our 2009 mission: Operation Get Fit!
Three classes at Christ Methodist on Monday: 0530, 0830, and 1745 (5:45 PM)
One class at Evergreen Presbyterian on Monday: 0530

HOLIDAY CHALLENGERS WILL WEIGH IN ON MONDAY!!

———————————————————–

Here are the FIVE BENEFITS OF COLD WEATHER WORKOUTS

1. Strengthens the immune system.
2. Naturally increases the body’s production of serotonin, a natural calming chemical in your body.
3. Increased calorie burn!
4. Runny noses keep the cooties from taking up residence and making you sick.
5. Bragging rights! You get to tell your sissy “indoor” friends how tough YOU are!

Dress for colder temperatures by layering. Pay attention to the wind and note the wind chill.

————————————————————

NOTE THE CHANGE IN USMC FITNESS BOOT CAMP CLASSES

At Christ Methodist
0530 Monday through Friday
0645 is on hiatus until the Spring
0830 M-W-F
5:45 PM: M-Tu-W-Th, (5:30 PM on Friday). M-W-F are weight days, Tu/Thu are cardio days.

At Evergreen Presbyterian
0530 Monday through Friday

COLLIERVILLE BATTALION
Sergeant Les Bonnett and the Collierville Battalion have moved from Faith Lutheran Church to Forest Hill Community Church just north of Collierville on Houston Levy Road. It’s the big white church in the curve on your right just after you cross over Wolf River via the new bridge.

—————————————————–

NASHVILLE HALF MARATHON TRAINING!

1/2 Marathon (13.1 miles) Training for the Country Music Half Marathon in Nashville on April 25, 2009 will begin on Saturday, January 24, 2009. More details to follow!

————————————————

FACEBOOK

Find me on Facebook and make me your friend! (http://www.facebook.com/profile.php?id=629618416)

I’ll make you mine! Then join the USMC Fitness BOOT CAMP Group!

While you’re on Facebook, you might see an ad for USMC Fitness BOOT CAMP pop up. Do not click on it! Facebook charges me for every time someone clicks on it.

To your continued good health and fitness!

Tony

Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
4888 Southern Ave.
Memphis, TN 38117
901-644-0145

www.usmcfitnessbootcamp.com

www.shaklee.net/tonyludlow/main

Posted by Tony Ludlow | in Uncategorized | No Comments »


Like us on Facebook

Sign up for our Email Newsletter
For Email Marketing you can trust

Search

Categories

Archives