Sergeant Tony's Blog

“If you don’t design your own life plan, chances
are you’ll fall into someone else’s plan. And guess
what they have planned for you? Not much.”
—Jim Rohn: Author and motivational speaker

The power of intention is pretty strong. It’s the power to live a life with a purpose and a direction, a plan and a goal.

I know people who have detailed plans for the things they plan to do in the next year, 3 years, 5 years, and even beyond. (I have a Japanese friend whose company has a 100 year plan!)

One of my best friends is a very detail oriented guy who has very specific plans extending several years down the road. I also know people who don’t have much of a clue as to what they’ll be doing this evening.

A few years ago I was asked what it was like being a divorced dad.

That question took me by surprise and took a little extra thought to answer.

Later I bullet-pointed my answer in a journal entry. I had to admit that I had not gotten married with a plan for getting divorced. (Who does?) One of those bullet points was “I learned to parent intentionally.”

Sometimes we parent “accidentally.” Parenting happens, it just doesn’t happen with a purpose or a plan. In the day to day hustle and rush of domestic life, filled with too much activity, the mystery and constant question of “what will we eat for dinner,” book reports, homework, and the American Idol finale … intentional parenting can often get lost within that over extended family agenda.

As a dad who had limited uninterrupted time with his kids, I had to parent intentionally. I had to have a plan and a purpose. I would often jot down things during the week that I wanted to discuss with my kids face to face on the weekends. Now I suppose text messages would allow a divorced dad or mom to “soft touch” (as they say in advertising and marketing) their children on a more daily basis.

This past weekend I flew to North Carolina for my son Matthew’s promotion to First Lieutenant, and to visit my family and especially to play with my grandson who is three and a half years old. Isaiah and Big Dad – I’m “Big Dad” – got to play a lot and have fun. I’ve started thinking about intentional things I can do to “soft touch” him as he gets older. I’ve thought about Skype and video chat, but I’m going to wait on that. One of the reasons I’ve resisted the video chat thing is because I want my time with Isaiah to be special.

My own relationship with MY Big Dad was special because I only saw him two or three times a year. As a result, I can recall with great clarity the conversations I had with him and the wisdom he shared — they are some of my most treasured memories. Right now I’m intentionally giving Isaiah “the gift of missing his Big Dad!” Besides, have you ever tried to get a very active 3 year old boy to sit still in front of a computer screen and talk to a non-animated “old” person?

You’ve got a lot of roles to play within the many contexts of your life. Which of those roles are being addressed purposefully and which ones are hit or miss?

What are you doing intentionally?

When you consider the plans for your life, are you taking charge or flying by the seat of your pants?

I’m not saying that having detailed plans for every role is the right way to live. I’m saying that living with intention and purpose, with or without a detailed plan, is the right way to do it!

Even establishing boundaries and “deal breakers” in your life and the relationships in them is an intentional act. Having standards of conduct that guide your decisions about people, places, and things is an intentional act.

In John Wayne’s last movie he played the gunman “JB Books” in the movie “The Shootist.” I loved John Wayne and he said something in that movie that became one of those standards of conduct for my own life. He said, to a character played by Ron Howard, “I won’t be wronged. I won’t be insulted. I won’t be laid a-hand on. I don’t do these things to other people, and I require the same from them.”

The teenaged me immediately wrote that one down.

And of course you know that I’d have to challenge you to approach your health and fitness with purpose and intention. One of you told me that the reason you come to Boot Camp is so that you don’t have to think about what to do. You trust me to guide and direct you. That works for me! (That’s one of Boot Camp’s best selling points. “Just do what Tony says!”) You’ve got a purpose and an intention. Coming to Boot Camp takes you from the plan and intention phase to the key phase, the main phase: execution.

Intention without execution is just … thinking.

There are three things that happen before each exercise we do. First I announce the exercise, often twice:

“PICK UP YOUR DUMBBELLS FOR ALTERNATING BICEP CURLS … ALTERNATING BICEP CURLS!”

After the announcement of the exercise, comes the preparatory command: “READY!!” followed by a pause.

And then comes the command of execution: “EXERCISE!!”

Without the command of execution, we’re all just standing around with our dumbbells in our hands.

Without EXECUTION, your plans, purposes, and intentions are just mental gymnastics.

The power of intention is awesome, but the power of execution is life changing! Life rewards action, not intention. After all, isn’t the road to perdition paved with good intention?

Plan with intention, approach the day with purpose … and …

EXECUTE!

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“Get fit for summer, stay fit for life!”

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MEMORIAL DAY SCHEDULE

We’ll have ONE workout on Monday, May 30 at 0700 at CUMC! Guests are welcome, even the kiddos! (No charge for any visitors on Memorial Day!)

We’ll have a brief Memorial Day Moment around the flag-pole before the “fun” begins!

—————————————

I GOTTA GUY!!!

I like to share the names of people I do business with and trust so that if you need services that they offer you’ll know someone trustworthy to contact.

1. Richard Bourland – “Your Boot Camp Handyman” – Home Improvement, Carpentry, Custom Bunk Beds and other Woodworking Services, rebourland@yahoo.com, 901.826.
2. Teri Trotter – Realtor with Marx-Bensdorf. 901-647-4018.
3. Eric Flanders – Fleet Feet Sports – running shoes, apparel, running strollers, books, nutrition, doodads, and essentials. 901-761-0078.

You can see a much longer and detailed list of people I refer on the USMC Fitness BOOT CAMP website blog page. Once on the blog page use the search window, keyword “Buddy,” and it’ll take you to that page.

If you drop my name, you might get a discount. But for sure you’ll get their sympathy and prayers! 😉

If you’d like to be listed here in “I GOTTA GUY” just let me know!

—————————————–

COLLEGE STUDENT SUMMER SPECIAL

College students home for the summer get a discount! Contact me for details!

—————————————-

LAW ENFORCEMENT AND FIRE DEPARTMENT DISCOUNTS

Police Officers, Sheriff’s Deputies, and Memphis Firefighters qualify for a special discount! It’s the least I can do to ensure that our law enforcement officers and firefighters are fit for their job!! Pass the word!

—————————————

JAPAN RELIEF

I’ve designed t-shirts to sell for the Red Cross Japan Relief Fund!

There are two designs to choose from. I hope you’ll buy one or more! All proceeds will go to the Red Cross for Japan Relief. For a donation of $20 or more you can have one of these unique shirts!

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NEXT TUESDAY, MAY 31 AT 0530 AT CHRIST METHODIST

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BOOT CAMP DISCOUNTS AND FACEBOOK!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name – there are other “boot camps” out there, you know.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

————————————-

PERSONAL TRAINING!

I’ve got a few prime hours open during the week if you know someone looking for a trainer. I use the facilities at Christ Methodist and the hourly rates are standard for Memphis. Over-all fitness training, boot camp style workouts, strength training, sports specific conditioning and agility (tennis, soccer, basketball, etc.)

TonyLudlow@aol.com or 901-644-0145

———————————-

ATTENTION!

THE 0830 AND THE 0645 CLASSES!!

The 0830 Class will stand down for the summer. This Friday is the last 0830 class until the fall. You 0830 Boot Campers are, of course, invited to attend any and all of the other classes.

The 0645 Class will continue to meet as usual on MWF!

——————————————–

NEW PRICING FOR FAMILIES AND COUPLES

If you’re a part of a family (usually husband and wife) that does USMC Fitness BOOT CAMP together, ask me about it! I think you’ll like it!

———————————————-

WANT TO LOSE 20 POUNDS BY THE END OF NEXT MONTH?

Take Shape For Life is the BEST weight loss program I know of. If you’d like to lose weight talk to me. This is the program I used to lose the almost 30 pounds I gained after knee surgery. Let me help you!

You can also go to www.combatchallenge.tsfl.com/

——————————————-

TUESDAY & THURSDAY EVENING AT ST. MARY”S!!

The Tuesday and Thursday evening walk/jog/run sessions meet at 5:45pm at St. Mary’s track, weather permitting. The Church of the Holy Communion and St. Mary’s School have been kind enough to allow us to use their track, provided that their athletic activities don’t make our use of the track unwise or impossible. My thanks to Julie Fike at CHC for granting permission for us to use their track.

These two sessions are for cardio only – power walking, jogging, running, speed work on the track – at St. Mary’s. (Walnut Grove and Perkins, Southeast corner of the intersection).

You may also choose to run in the neighborhood around the school instead of using the track.

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CALENDAR

A calendar has been added to the official USMC Fitness BOOT CAMP website.
http://www.usmcfitnessbootcamp.com/calendar.html

For you visual learners, you’ll find this an easy way to glance at the week or month and see where the workouts will be, if there’s a venue change.

—————————————————

What would you do if money were not an issue, fear were not a factor, and failure were not an option?

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145
www.usmcfitnessbootcamp.com

Attention 0530 Boot Campers! We’ll be at Mt. Fuji tomorrow morning, May 24!

Occacionally I forego the awesome story that would normally appear here and give you instead … wait for it … ASK SERGEANT TONY!

Here are some of the questions I get asked.

Q: Sergeant Tony, what is the best exercise to get six pack abs?
A. “Push Aways.” Eat less. Push away from the table and the food. Abs are made in the kitchen. You could do 1000 crunches everyday, but if you don’t cut the calories, those awesome abs will stay hidden under that “down comforter!”

Q: Sergeant Tony, which running shoes do you recommend?
A: I recommend the ones that are right for YOU and YOUR feet and YOUR style of running. My friends at Fleet Feet Sports will video you while you run on their treadmill and then they’ll guide you to several shoes that are made for you and your gait.

Q: Sergeant Tony, I’ve never been a runner and I hate running. How can I become a runner who likes to run?
A: Unfortunately I hear this a lot. Coaches who punished us by making us run didn’t help our attitude toward running. And most of the time new runners have no idea about how to pace themselves. We all tend to take off running at top speed and try to hold that pace until we fall out and heave.

But like most forms of exercise you start out at a doable level and then add a little bit along the way. Running is no different. Start out by easy jogging for 30 seconds and then power walking for 2 minutes. Repeat that for a total of 30 minutes. Repeat that 30 minute “run workout” a day or two later. On your third run workout increase your jog to 1 minute, and power walk for 2 minutes. For example run on Monday, repeat the same on Wednesday, and then on Friday increase the jog time. Then do Friday’s workout again on Monday and increase it the next Wednesday to jog for 1 min 30 seconds and power walk for 2 min.

Every third run, increase the jog time by 30 seconds. When you get up to 5 min jogging and 2 min. power walking, for a total of 30 minutes, let me know!

Q: Sergeant Tony is it true that I’ll gain weight if I eat late at night and then go to bed?
A: The experts say that it’s total calories consumed in a day that matters. Accordingly, if your late evening meal doesn’t take you over your allotted daily calorie intake, it shouldn’t matter. That said, I “feel” heavy and slightly “thicker” when I eat late at night. But the science says that it’s total calories.

Q: Sergeant Tony, I seem to be gaining weight even though I’m working out and only eating twice a day.
A. Part of the problem has to do with the above. How many calories are you eating? The other thing has to do with slowing down your metabolism by only eating twice a day. Better to eat small amounts every 2 or 2.5 hours in order to keep your metabolism stoked.

Q: Sergeant Tony, can you give men some fashion and grooming advice?
A: Of course I can!
Let’s start from the bottom and work up.
Shoes:
Dress Shoes – polish them, they should be the same color as your belt. Crocs – don’t even think about it. Crocs are ridiculous on a man. It’s impossible to be a badass in Crocs. (It’s also impossible to be a badass in a mini-van, sorry.)

Sandals/flip flops/water shoes – only at the beach and NEVER WITH SOCKS.

Boat Shoes – only on a BOAT!

Socks:
Dress shoes require dark socks, black or navy blue.

Trousers (women wear “pants” by the way)
No holes in the trousers and no fancy stitching on the butt of your jeans, unless you’re a cast member of “The Jersey Shore.”
Pleated Trousers – horrible crap that the clothing manufacturers forced on us. Just say no.

Pleated Shorts – worse than the trousers. Way worse.
Blue Jean Shorts – the absolute worst … burn them!
Blue Jean Cutoff Shorts – only on hot chicks, never on fat dudes.
Any Shorts – do NOT tuck the shirt in unless you’re a basketball player, a student, a mail carrier, or a member of RENO 911. Otherwise, why would you?

Speedo Swimsuit – in Europe only and only if that is the norm and you don’t have a big gut. Or if you’re doing a triathlon.

Beer Belly – lose it. In the mean time, cover it!

Shirts – wear one. If you have a big gut, make sure the shirt covers it. If you’re wearing a short sleeve shirt, do not wear a neck tie … unless you’re a car salesmen. If you paid extra for a polo shirt with a whale on it, you’re an idiot … and a poser … and probably an Ole Miss grad … or all of the above. If you’re wearing an Ed Hardy or Affliction shirt, it means you’re trying too hard and you’re probably all of the above.

Neck Ties – they should be “two blocked,” that means that the collar covers the part of the tie that goes around your neck. The top button is BUTTONED and hidden by the tie! Tie the tie so that the length of the tie is long enough to touch the top of the belt buckle, but not so long that it extends below the belt buckle.
Bow ties? Hahaha not unless it’s Easter Sunday and you’re 8 years old or you’re a member of a barbershop quartet, or wearing a tux.

Military Alignment – line up of the edges of the trouser fly, belt buckle edge, and right side edge of the dress shirt placket (the part of the shirt the buttons fit trough). One edge from top to bottom.

Hair – wash it . No comb-overs. No ponytails.
Facial hair – fuhgettabout it. If your facial hair is gray, and you’re not a Southern Colonel from Kentucky who sells chicken, never grow any facial hair.
Soul Patch – hahaha Really? A soul patch? See above.
Hair, Not On The Head: nose hair, ear hair, back of the neck hair, unibrow – trim it!

Cologne – use sparingly. A little goes a LONG LONG way! Seriously. The cologne should never announce your arrival before you arrive or linger after you’ve left.

Sunglasses – take them off when talking to others.

Ball Caps – if you’re 25 or older, the bill goes in the front.

Beautiful Women – gentlemen, act like you’ve seen one before. Don’t gawk or leer. Look at them in the eyes when you talk to one. The EYES! That would be ABOVE the neck, sir.

Bluetooth Ear Piece – wear it if you’re driving a car or piloting the Space Shuttle. If you’re at On the Boarder or Chili’s or church, take the damn thing out of your ear. You look like a self-absorbed A-hole … or a member of the cast of “The Jersey Shore.” I promise, you are NOT that important. Seriously. Don’t wear one.

Miscellaneous Pet Peeves and Advice:
– The word is probably, not prolly.
– Unless otherwise posted, you run counterclockwise around a track.
– Spitting, if done at all, is done privately or discretely.
– Any inadvertent expulsion of audible air from your body should be followed by an apology. It’s nether acceptable nor funny, unless you’re under 3 years old!
– Kathie Lee Gifford should go away.
– Applying lip-stick should never be done at the table in a restaurant. Ever. In fact, you shouldn’t do anything to your face at the table, with the exception of using a napkin. No toothpicks. Ever.
– If a movie has cool people walking away from an explosion in slow motion in the first 15 min of the movie, just get up and walk out immediately. Buy a box of Junior Mints. Find a different movie to watch. Sneak in.
– If you’re a woman over 21, remove all of the crap hanging from your rearview mirror. It screams “high school girl!” It also obscures your view of the road. You remember the road, right?

OK, that’s if for this installment of “Ask Sergeant Tony.” Thank you. That’s all of now!

—————————-

MEMORIAL DAY SCHEDULE

We’ll have ONE workout on Monday, May 30 at 0700 at CUMC! Guests are welcome, even the kiddos! (No charge for any visitors on Memorial Day!)

—————————————

I GOTTA GUY!!!

I like to share the names of people I do business with and trust so that if you need services that they offer you’ll know someone trustworthy to contact.

1. Mathis Young – Aussie Mobile Pet Grooming. (901) 255-2812.
2. Dr. Carl “Buddy” Flinn – Pediatric Eye Specialist. Peepers Optical. 901- 681-4040.
3. Eric Flanders – Fleet Feet Sports – running shoes, apparel, running strollers, books, nutrition, doodads, and essentials. 901-761-0078.

You can see a much longer and detailed list of people I refer on the USMC Fitness BOOT CAMP website blog page. Once on the blog page use the search window, keyword “Buddy,” and it’ll take you to that page.

If you drop my name, you might get a discount. But for sure you’ll get their sympathy and prayers! 😉

If you’d like to be listed here in “I GOTTA GUY” just let me know!

—————————————–

COLLEGE STUDENT SUMMER SPECIAL

College students home for the summer get a discount! Contact me for details!

—————————————-

LAW ENFORCEMENT AND FIRE DEPARTMENT DISCOUNTS

Police Officers, Sheriff’s Deputies, and Memphis Firefighters qualify for a special discount! It’s the least I can do to ensure that our law enforcement officers and firefighters are fit for their job!! Pass the word!

—————————————

JAPAN RELIEF

I’ve designed t-shirts to sell for the Red Cross Japan Relief Fund!

There are two designs to choose from. I hope you’ll buy one or more! All proceeds will go to the Red Cross for Japan Relief. For a donation of $20 or more you can have one of these unique shirts!

——————————————

MT. FUJI WORKOUT NEXT TUESDAY, MAY 24 AT 0530 AT THE U OF M.

We’ll meet in front of the parking garage (Mt. Fuji) on Zach Curlin. Be sure to bring your dumbbells and mat. We’ll use the ground level of the parking garage if it’s raining.

We will NOT be at the U of M on May 31.

————————————-

BOOT CAMP DISCOUNTS AND FACEBOOK!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

————————————-

PERSONAL TRAINING!

I’ve got a few prime hours open during the week if you know someone looking for a trainer. I use the facilities at Christ Methodist and the hourly rates are standard for Memphis. Over-all fitness training, boot camp style workouts, strength training, sports specific conditioning and agility (tennis, soccer, basketball, etc.)
TonyLudlow@aol.com or 901-644-0145

———————————-

ATTENTION!

THE 0830 AND THE 0645 CLASSES!!

The 0830 Class will stand down at the end of this month for the summer. You 0830 Boot Campers are, of course, invited to attend any and all of the other classes.

The 0645 Class will continue to meet as usual on MWF!

——————————————–

NEW PRICING FOR FAMILIES AND COUPLES

If you’re a part of a family (usually husband and wife) that does USMC Fitness BOOT CAMP together, ask me about it! I think you’ll like it!

———————————————-

WANT TO LOSE 20 POUNDS BY THE END OF NEXT MONTH?

Take Shape For Life is the BEST weight loss program I know of. If you’d like to lose weight talk to me. This is the program I used to lose the almost 30 pounds I gained after knee surgery. Let me help you!

You can also go to www.combatchallenge.tsfl.com/

——————————————-

TUESDAY & THURSDAY EVENING CLASSES!!

The Tuesday and Thursday evening classes are meeting again at 5:45pm at St. Mary’s track.

These two classes are for cardio only – power walking, jogging, running, speed work on the track – at St. Mary’s. (Walnut Grove and Perkins, Southeast corner of the intersection).

—————————————————–

CALENDAR

A calendar has been added to the official USMC Fitness BOOT CAMP website.
http://www.usmcfitnessbootcamp.com/calendar.html

For you visual learners, you’ll find this an easy way to glance at the week or month and see where the workouts will be, if there’s a venue change.

—————————————————

What would you do if money were not an issue, fear were not a factor, and failure were not an option?

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145
www.usmcfitnessbootcamp.com

ATTENTION 0530 CLASS! Tomorrow morning, Tuesday, May 17, we’ll be at the U of M for the “Mt. Fuji Workout!”

Every naturalized citizen of the United States knows this line. (Most natural born citizens have heard of it.) “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

It is, of course, the second paragraph of the Declaration of Independence.

Thomas Jefferson’s declaration set into motion the establishment of the greatest experiment in democracy in the history of the world. And it also crystallized the notion of individual happiness as part and parcel of what it means to be an American.

We have the right to pursue happiness.

But Tom didn’t tell us HOW to be happy.

Life and liberty? We’ve got those concepts easily defined in our minds. I have the right to be left alone to live, within certain constraints, however I want. I have the freedom to live my life without fear of unjust and illegal restriction of movement or detainment.

No, this isn’t a lesson plan for an 8th grade Civics lecture. So let me quote a theologian. The Apostle Paul said, in the King James translation/version of the book of Philippians: “for I have learned, in whatsoever state I am, therewith to be content.”

Happiness and contentment are Siamese twins. Kinda hard to have one without the other.

Before he became Paul, he was known as Saul of Tarsus and was NOT known to be a very happy guy. In fact, he was an unhappy religious extremist. But he learned to be happy.

Happiness isn’t a religious condition or a condition of religion. I’ve known plenty of foul and unhappy religious people. Dana Garvey’s “Church Lady” is funny because we all know people just like that! Religious profession doesn’t go hand in hand with personal happiness.

So, this isn’t a Sunday school lesson or theology lecture either.

A nationally known therapist often asks his clients or the people who attend his lectures these simple questions, “Are you mostly happy or mostly angry? Is your spouse or significant other mostly happy or mostly angry? How do you think your spouse or significant other describes you, mostly happy or mostly angry?”

I’d probably add this question: “are you mostly positive or mostly negative?”

Being angry might be a situation-by-situation description of someone that isn’t reflective of his or her usual or normal behavior on a consistent basis. But negativity is generally a condition that describes the way a negative person interacts with and processes the world around them.

It’s been my experience that positive people don’t make negative people become positive people. I’ve known positive people who were in relationships with negative people hoping that someday their positive energy would fill the pot hole of their partner’s negativity and that their negative partner would, at some point, become happy.

Bless their positive hearts.

I’ve never seen it happen. Ever. The negative person’s “pot hole” isn’t a fill-able hole. The negative person usually sucks the energy out of the other person. Theirs isn’t a pot hole, theirs is a black hole. And all the positive energy that goes into it disappears forever.

The CBS television show, “Sunday Morning,” had a piece about happiness. They went to the Gallup people, the ones who do all of that polling, and discovered that the Gallup folks had surveyed over 300,000 Americans in an effort to find the happiest city in America.

And the winner?

Boulder, Colorado is the happiest city in America.

Why were the citizens of Boulder happy? They were happy because they were stoned. NO! NO! NO! (No, Paul Bauer!) According to the Gallup survey, Boulderites are happy because they are healthy and fit. They exercise and get outside a lot. They’re active and engaging. They’re outgoing and in good physical shape. The obesity percentage of Boulder is less than 10%. And less than 10% of the population smokes.

On the other end of the spectrum, Huntington, West Virginia is the unhappiest city in America. Why is poor Huntington so miserable? Just reverse everything about Boulder and you’ll have Huntington.

There is a definite and undeniable connection to someone’s happiness and their fitness.

Plato said, “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save and preserve it.”

That fact is no better illustrated than in our tale of two cites.

For the most part, I put my faith and trust in exercise. It is the only thing in my life that has delivered exactly what it promised without fail and without exception. Everything else has had conditions and contingencies attached. I’ve never been disappointed in my commitment to fitness. It’s been my creed and my confession of faith. My personal catechism consists of very few questions, but exercise, proper nutrition, and weight / percentage of body fat management factor prominently in it. An active lifestyle and a sense of adventure and FUN are included too. I’ve got little tolerance for bitterness, anger, cynicism, or any other brand of negativity.

The whole of my life isn’t consumed with exercise, physical fitness, and nutritional purity. I’ll have me some fried chicken and some collards! … on occasion. 🙂

Many years ago I was challenged to pursue five things in life: the arts, science, philosophy, literature, and athletics. My mentor assured the teenaged me that I’d never be disappointed with my life if I pursued an understanding and appreciation for those things.

“But what if I can’t devote myself equally to all five things, how should I prioritize them?” I asked.

“Put athletics (I understood that to mean physical fitness too) at the top of your list. Without your health and fitness, there will be little energy for the pursuit of the other four,” he said.

This is what Thomas Jefferson said:

“With your talents and industry, with science, and that steadfast honesty which eternally pursues right, regardless of consequences, you may promise yourself every thing but health, without which there is no happiness. An attention to health then should take place of every other object. The time necessary to secure this by active exercises should be devoted to it in preference to every other pursuit.”

Physically fit active people, according to Gallup, are the happiest people in the country! But you don’t have to move to Boulder, CO! You can make a change right now … right where you are! Even if you’re reading this in Huntington, WV! Even if you have a long road ahead of you to get back to being healthy and fit. Even if your road is long AND uphill! Even if you’ve got obstacles in your way. Commit yourself to yourself right now!

If not now, when?

You know what they say about the journey of a thousand miles, right? It begins with a single step. Followed by another … and another. One step at a time.

So … “Just do it!”

And when you do … get ready to be happier too!

—————————-

I GOTTA GUY!!!

I like to share the names of people I do business with and trust so that if you need services that they offer you’ll know someone trustworthy to contact.

1. Rob MacGregor – Lawn care and landscaping. 901-428-6401.
2. Dr. Amy Moffat – Mobile Vet Pet. 901- 569-3683
3. Lee Bowling – On Doody. Pet waste removal service. 901- 753-9004

You can see a much longer and detailed list of people I refer on the USMC Fitness BOOT CAMP website blog page. Once on the blog page use the search window, keyword “Buddy,” and it’ll take you to that page.

If you drop my name, you might get a discount. But for sure you’ll get their sympathy and prayers! 😉

If you’d like to be listed here in “I GOTTA GUY” just let me know!

—————————————–

COLLEGE STUDENT SUMMER SPECIAL

College students home for the summer get a discount! Contact me for details!

—————————————-

LAW ENFORCEMENT AND FIRE DEPARTMENT DISCOUNTS

Police Officers, Sheriff’s Deputies, and Memphis Firefighters qualify for a special discount! It’s the least I can do to ensure that our law enforcement officers and firefighters are fit for their job!! Pass the word!

—————————————

JAPAN RELIEF

I’ve designed t-shirts to sell for the Red Cross Japan Relief Fund!

There are two designs to choose from. I hope you’ll buy one or more! All proceeds will go to the Red Cross for Japan Relief. For a donation of $20 or more you can have one of these unique shirts!

——————————————

MT. FUJI WORKOUT NEXT TUESDAY, MAY 17 AT 0530 AT THE U OF M.

We’ll meet in front of the parking garage (Mt. Fuji) on Zach Curlin. Be sure to bring your dumbbells and mat. We’ll use the ground level of the parking garage if it’s raining.

————————————-

BOOT CAMP DISCOUNTS AND FACEBOOK!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

————————————-

PERSONAL TRAINING!

I’ve got a few prime hours open during the week if you know someone looking for a trainer. I use the facilities at Christ Methodist and the hourly rates are standard for Memphis. Over-all fitness training, boot camp style workouts, strength training, sports specific conditioning and agility (tennis, soccer, basketball, etc.)
TonyLudlow@aol.com or 901-644-0145

———————————-

ATTENTION!

THE 0830 AND THE 0645 CLASSES!!

The 0830 Class will stand down at the end of this month for the summer. You 0830 Boot Campers are, of course, invited to attend any and all of the other classes.

The 0645 Class will continue to meet as usual on MWF!

——————————————–

NEW PRICING FOR FAMILIES AND COUPLES

If you’re a part of a family (usually husband and wife) that does USMC Fitness BOOT CAMP together, ask me about it! I think you’ll like it!

———————————————-

WANT TO LOSE 20 POUNDS BY THE END OF NEXT MONTH?

Take Shape For Life is the BEST weight loss program I know of. If you’d like to lose weight talk to me. This is the program I used to lose the almost 30 pounds I gained after knee surgery. Let me help you!

You can also go to www.combatchallenge.tsfl.com/

——————————————-

TUESDAY & THURSDAY EVENING CLASSES ARE BACK!!

The Tuesday and Thursday evening classes are meeting again at 5:45pm at St. Mary’s track.

These two classes are for cardio only – power walking, jogging, running, speed work on the track – at St. Mary’s. (Walnut Grove and Perkins, Southeast corner of the intersection).

—————————————————–

CALENDAR

A calendar has been added to the official USMC Fitness BOOT CAMP website.
http://www.usmcfitnessbootcamp.com/calendar.html

For you visual learners, you’ll find this an easy way to glance at the week or month and see where the workouts will be, if there’s a venue change.

—————————————————

What would you do if money were not an issue, fear were not a factor, and failure were not an option?

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145
www.usmcfitnessbootcamp.com

Several of you have asked about my run this past weekend, so I thought I’d give you a report. This is a brief note about the Louisville Half Marathon that I first posted on Facebook last Saturday.

I wrote this on Saturday, April 30 after finishing the race!

“I can’t talk about today without saying something about October 2, 2009, the day I had major knee surgery after severing the quadriceps tendon in my right leg playing in a tennis tournament. The doc had to drill holes in my tibia (shin bone) and sort of re-thread the tendon — a thick rope like tendon that is responsible for bending your knee — through those holes and use some kind of Elmer’s glue and vice grips or something to hold it all in place. The doc said that it was more like carpentry than surgery.

It left me with 30 staples in a Frankenstein scar that runs down the front of my knee. It also left me unable to walk. I had to learn how to walk again. Painful daily physical training and rehab left me exhausted and discouraged. Really, really, really discouraged. I couldn’t see how I’d ever run again. Months after surgery and after hours and hours of horrible rehab, I ran for 5 minutes on a treadmill at Campbell Clinic. I imagined that I was the happiest person in Memphis that day! I was grinning from ear to ear.

Today I returned to half marathon running! That’s 13.1 miles. That’s 13.1 miles further than I thought I’d ever run again. If you’re not a runner, you probably don’t understand the level of misery “not running” is. If you are a runner … I don’t have to tell you a thing. You know.

I have a lot of people to thank. My son Nathan moved in with me to take care of me and take me to PT. I had the encouragement of friends and family. David and Margaret Caffey in particular went the extra mile. They would come to my house and insist that I get out and do stuff with them. And they were so patient. On crutches you move really really slow.

Thanks to all of you who had anything to do with helping me get to this day! Also, thanks to the A-hole who said to me: “You’ll probably never run again, Tony.” That really really pissed me off. Thanks man. IN YER FACE!

And now, today’s Louisville Half Marathon is over and I thoroughly enjoyed every mile of it! My goal was to be able to train for the race and to line up injury-free and to finish it the same way! Check!

I only wanted to run it and enjoy it. I didn’t care about my finish time or my pace. I just wanted to take it easy, enjoy the sights of Louisville (which included a mile through Churchill Downs!) and finish with a smile on my face.

If that’s what you wanted to know, you can stop reading here! Thanks for wanting to know about this journey! 😉

If you want more info about my finish time, what I ate, how I paced, and what I listened to. Read on!

I had a Gu (Chocolate Outrage is my favorite!) about 30 minutes before start time.

I stopped at every mile and walked for 30 seconds while maintaining an easy pace.

I had to pee at mile 3 and ducked behind a liquor store! 🙂

I took Gu with me on the run and had one after 30 minutes and another one about 45 minutes later.

I took the opportunity to high-five and fist bump kids who were cheering along the course. Thanks kids!

After mile 7, I decided to change my running strategy because I was feeling so good and I wanted to pass the four guys dressed up like Elvis! So I didn’t stop again until mile 9 for a brief 30 seconds. After that, I didn’t stop until the finish line.

The last 4 miles were pretty fast for me and soooo much fun! I was feeling great, the weather was super, and nothing hurt! So, I cranked it up! (“Might as well make something hurt,” I thought. hehehe)

The first half of the race was at a casual fun run pace. From mile 7 to 9, it was more of a runner’s pace. The last 4.1 miles I pushed it up to an 8:30 pace, which isn’t really anything to brag about, except that I am! Just deal with it! At one point with the finish line in sight I looked at my Garmin and saw that I was running at 6:05!! REALLY?? (That guy on crutches who thought he’d never run never imagined a 6:05 pace!) I was almost a little scared! Like when you get on a motorcycle and crank it up and you’re sort of holding on for dear life!

I finished in 2hrs. 5 min. It’s not the fastest I’ve ever run a half marathon … but it was the BEST TIME I’VE EVER HAD RUNNING A HALF MARATHON! I think I’m still grinning! It’s not pride that I feel. It’s not even the feeling of accomplishment. It’s the feeling of doing something that you never thought you’d be able to do again … and having a great time doing it!

I’d like to thank the following artists for helping me make it from start to finish line! My Louisville Playlist has 41 songs on it, but I’ll only give you 12 of the artists who helped me kick it in gear and feel like an athlete again!

So, my thanks to …

Gorillaz

Arcade Fire

Adele

The Black Keys

The Blackeyed Peas (I know. Don’t hate!)

AC/DC

Radiohead

Ke$ha

Rihanna

Mumford & Sons

REM

The Rogue Wave

That’s it for Louisville for 2011!

I’ll be leading another half marathon training group for the St. Jude Half Marathon, run the first Saturday in December. Training will begin in late August. I hope you’ll join me!”

——————————

I GOTTA GUY!!!

I like to share the names of people I do business with and trust so that if you need services that they offer you’ll know someone trustworthy to contact.

1. Rob MacGregor – Lawn care and landscaping. 901-428-6401.
2. Dr. Amy Moffat – Mobile Vet Pet. 901- 569-3683
3. Lee Bowling – On Doody. Pet waste removal service. 901- 753-9004

You can see a much longer and detailed list of people I refer on the USMC Fitness BOOT CAMP website blog page. Once on the blog page use the search window, keyword “Buddy,” and it’ll take you to that page.

If you drop my name, you might get a discount. But for sure you’ll get their sympathy and prayers! 😉

If you’d like to be listed here in “I GOTTA GUY” just let me know!

—————————————–

COLLEGE STUDENT SUMMER SPECIAL

College students home for the summer get a discount! Contact me for details!

—————————————-

LAW ENFORCEMENT AND FIRE DEPARTMENT DISCOUNTS

Police Officers, Sheriff’s Deputies, and Memphis Firefighters qualify for a special discount! It’s the least I can do to ensure that our law enforcement officers and firefighters are fit for their job!! Pass the word!

—————————————

JAPAN RELIEF

I’ve designed t-shirts to sell for the Red Cross Japan Relief Fund!

There are two designs to choose from. I hope you’ll buy one or more! All proceeds will go to the Red Cross for Japan Relief. For a donation of $20 or more you can have one of these unique shirts!

These shirts will also be available at the Cooper Young Farmer’s Market next Saturday!

——————————————

FRIEND MONTH CONTEST

Congratulations to Dory Sellers for winning the Annual Bring-a-Friend to Boot Camp contest!

Thank you, Dory! You’re awesome!

—————————————

M-16 WORKOUT NEXT TUESDAY, MAY 10 AT 0530 at CUMC

————————————-

BOOT CAMP DISCOUNTS AND FACEBOOK!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

————————————-

PERSONAL TRAINING!

I’ve got a few prime hours open during the week if you know someone looking for a trainer. I use the facilities at Christ Methodist and the hourly rates are standard for Memphis. Over-all fitness training, boot camp style workouts, strength training, sports specific conditioning and agility (tennis, soccer, basketball, etc.)
TonyLudlow@aol.com or 901-644-0145

———————————-

THE 0830 AND THE 0645 CLASSES!!

The 0830 Class meets on Monday, Wednesday, and Friday.

Don’t forget that there is child-care available at the church for this class!

ATTENTION 0830 CLASS MEMBERS: please remember that no cell phone usage is allowed while you drive your car on the campus. So when you pull onto the campus, no cell phones please!

——————————————–

NEW PRICING FOR FAMILIES AND COUPLES

If you’re a part of a family (usually husband and wife) that does USMC Fitness BOOT CAMP together, ask me about it! I think you’ll like it!

———————————————-

WANT TO LOSE 20 POUNDS BY THE END OF NEXT MONTH?

Take Shape For Life is the BEST weight loss program I know of. If you’d like to lose weight talk to me. This is the program I used to lose the almost 30 pounds I gained after knee surgery. Let me help you!

You can also go to www.combatchallenge.tsfl.com/

——————————————-

TUESDAY & THURSDAY EVENING CLASSES ARE BACK!! – CHANGE OF VENUE!

The Tuesday and Thursday evening classes are meeting again at 5:45pm at St. Mary’s track.

These two classes are for cardio only – power walking, jogging, running, speed work on the track – at St. Mary’s. (Walnut Grove and Perkins, Southeast corner of the intersection).

—————————————————–

CALENDAR

A calendar has been added to the official USMC Fitness BOOT CAMP website.
http://www.usmcfitnessbootcamp.com/calendar.html

For you visual learners, you’ll find this an easy way to glance at the week or month and see where the workouts will be, if there’s a venue change.

—————————————————

What would you do if money were not an issue, fear were not a factor, and failure were not an option?

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145
www.usmcfitnessbootcamp.com