Sergeant Tony's Blog

Archive for March, 2012

Thank you, William Manchester. — Sgt. Tony Ludlow’s Blog for 3/28/2012

Mar. 28th 2012

I read slow. Or rather, I read slowly. I think that’s gooder grammar.

I didn’t read slowly at first. I mean, I wasn’t noticeably slower than my classmates in elementary school. I might have noticed that I was a bit slower in junior high. But it wasn’t until high school that I had to accept the fact that I had a reading problem. I especially noticed it my senior year. I noticed that I was behind my classmates in reading assignments in the classroom.

The thing is, my reading problem didn’t seem to show up in every class. In subjects like history and science, I did fine. But in English class, well, I knew something wasn’t right. I just couldn’t seem to keep up. It was the only thing I struggled with in that class. I passed the vocabulary tests and my writing was ok. And I made A’s on my report card in English. Even in the scary sophomore English class taught by an angry woman who called us scallywags!

I know what you’re thinking. You’re thinking that you weren’t aware that they actually taught English in Arkansas public schools. Whale thay due!

Early in my undergraduate studies I went to my English advisor, after declaring that I’d like that as a major, to discuss the possibilities of majoring in English and minoring in History. But I was really concerned that my slow reading was going to be a problem.

Dr. Blake handed me two pages of a short story and two pages of an essay to read while sitting in his office. They were “Bartleby, the Scrivener” by Herman Melville and the essay, about military defense contract fraud during the Civil War period, the title and author I have long since forgotten, though I remember much of the essay.

After I finished reading the two pieces, both about the same number of words, I looked up at him. He had a smile on his face.

“Tony, it took you twice as long to read Melville,” he said smiling.

“So, that’s not good, right?” I said, assuming that I’d failed his little “entrance” exam.

“No, it’s fine!” he assured me.

Dr. Blake explained that he watched me read the two pieces and took note of my eye movement and the expression on my face. He told me that I read the defense contract piece rapidly and without too much facial expression. But I read the Melville piece with an interested look on my face and with much slower eye movement and with a slight movement of my lips. None of which I did while reading the first piece.

At last someone explained to me why I read literature so slowly but other things more quickly. I like words. I like the sound and structure of literature. I sometimes reread sentences and paragraphs not because I didn’t get it on the first read, but because I just liked the feel, and the sound, and the “look,” and the emotion and the sense of the words. The way a gifted author arranges and constructs a sentence or paragraph can be addictive, if not downright seductive.

Not long ago it took me over six months to read William Manchester’s book “American Caesar,” a biography of Douglas MacArthur of only about 700 pages. But Manchester was such a brilliant and beautiful writer; it’s impossible to read his work quickly. I had to reread sentences, paragraphs, and even entire chapters of that book before I could allow myself to move on because the writing is so incredible.

(As an aside, I don’t understand when people update their Facebook statuses from their homes with “I’m so bored.” Good lord! With so many great things to read and so much great music to listen to … I don’t get it!)

You may be one of those lucky readers who can love the words and read quickly at the same time. But for me, I’ve got to read great literature slowly.

It’s the essence of savoring something. Savoring is done slowly. It’s why you have to listen to a song over and over sometimes. It’s why you have to own certain movies because you want to watch them again and again.

Apply this approach to food and you’ll have an ahh HAHH! moment! Fast eaters don’t savor the food. They inhale it. And fast eaters are often fat eaters. And here’s why.

If you eat quickly you are practically guaranteed to overeat. Why? Well, it’s like this. It takes about 15 to 20 minutes for the food you eat to reach your stomach and for the appropriate amount of food to cause the stomach to send the message to your brain, “We’re full down here! Quit eating!”

If you spend that 20 minutes continuously eating, as if you’re at an all you can eat buffet, you’ll be stuffed and overfull. Eat quickly and you’ll eat way more than you need. You’ll be in a food coma. And you’ll gain weight.

Slow down. For example, eat your 500 (plus or minus 100) calorie meal slowly. And then wait. Twenty minutes later, more than likely, you won’t be hungry.

Sometimes slower is better. Eating slowly always is.

– 30 –

———————————————

IN HIS STEPS 5K

Every year Christ Methodist Church conducts a 5K fundraiser called “In His Steps.” The race starts and finishes at the church and winds around the neighborhood.

This would be an excellent first 5K for those who’ve been thinking about running one. It’d be an excellent race for the veteran 5K runner too!

Save the date: March 31st at 8am!

——————————–

I posted this on Facebook and mentioned this in class today, but just in case you missed it …

I had my annual physical yesterday. It’s the one I have every year. 😉
In addition to being in perfect health, my doc showed me a couple of areas where I scored in the 19 to 24 year old men range! And NO, it was not in “maturity”! 😉 The secret: Live well, eat smart, move your ass … and the rest of you will follow! If you haven’t scheduled your physical, do that today!
———————————–

(Repeated by popular demand.)

Healthy Muscle, Healthy You
by Ashley Hofeditz, RD, LDN

If you run on a regular basis, your body thanks you. Running and other forms of aerobic exercise offers many health benefits such as increased cardiovascular health, improved bone health, and it can even boost your mood.

To have the best physical health however, you need to make sure that your body is packed with muscle. Muscle makes up about 75 percent of your lean body mass. Lean body mass also includes your organs, bones, tissue, and skin.

Unfortunately, the amount of muscle mass you have declines with age. Your peak muscle mass is around age 30. By age 40, you lose about 8% of your muscle every ten years and around 70 years of age, this loss accelerates to approximately a 15% loss of muscle every ten years! The reason we all lose muscle as we age is due to decreases in protein synthesis (the process in which cells build proteins). Healthy college age males lose about 2% of their muscle mass when confined to a bed for 28 days, healthy elderly people lose about 10%, but amazingly, it only takes them ten days to lose it!

If you become ill or injured in some way, you also can lose muscle very very quickly. This is due to an increase in metabolism and an increase in muscle breakdown. The combination of being elderly and being ill is even more devastating to your muscles. Elderly hospitalized patients can lose 10% or more of their muscle in only three days time! This can have devastating consequences. Losing just 10% of your muscle leads to decreased immunity and increased risk of infection. The more muscle mass you lose, the worse it is.

Losing muscle and lean body mass leads to:
– the inability to heal and recover from surgery, illness or disease
– Decreased strength and energy
– Loss of independence
– Increased risk of falls and fractures
– Weakened immune system and increased risk of infections
– Impaired healing
– Weakness/fatigue
– Increased susceptibility to illness
– Decreased quality of life
To maintain and build as muscle you need to perform weight bearing exercises a minimum of 2-3 days a week such as USMC Fitness Boot Camp. But you need to have good nutrition plan. Nutritionally, to help preserve and build muscle mass some dietary manipulations of protein- quality, quantity, and distribution should be made.

In order to prevent age related muscle loss it is recommended that you eat approximately 90 grams (or about 12 ounces of meat a day). The type of protein should be high quality protein such as meat, milk, poultry, and fish. Some experts recommend that protein needs to be consumed in a more equal distribution throughout the day in order to benefit from maximal protein synthesis or building at each meal. Studies show that it takes about 25-30 grams of high quality protein three times a day to result in the highest protein-building rate. In regular terms this means you need to eat about 3-4 ounces of meat at each meal, or consume other foods that contain protein such as yogurt, milk, beans, etc. to help you meet your goal
Strength Training exercises and nutrition play a key role in helping you maintain and build lean body mass. Remember, having healthy muscles equals a healthier you!
———————————–

ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

—————————————–

A ROSE BY ANY OTHER NAME

This is just a gentle reminder that we all have different tolerances to smells and fragrances.

While B.O. might be bad (wash those nasty workout clothes!) strong perfume or cologne can be worse!

I once quit dating a girl in high school because she wore Secret Powder deodorant. I should have just told her that her deodorant was the most horrible thing ever and that it made me gag. But I was young and it just seemed easier to break up with her than to hurt her feelings about her deodorant. What? I know. I was young and all. But to this day, Secret Powder is a deal breaker!

I’ve run races before where I’ve literally sped up to pass someone simply because their perfume or cologne made it hard for me to breathe running behind them.

What smells nice to one person, won’t smell nice to another. So may I remind everyone that the Quarterdeck is a “fragrance free zone.” Soap and water are great, but perfume and cologne are going to be too overpowering for the lungs of people exercising and breathing heavy.

Thanks everyone!

———————————–

TUESDAY / THURSDAY EVENING RUNS

The Tues/Thurs evening track runs are back! We’re running at St. Mary’s School track at 5:45pm. (St. Mary’s track is behind the school/church at Walnut Grove and Perkins)

Running the track, speed work, and running in the neighborhood are options! None of the above are requirements and you are free to do your own thing. I’ll be glad to give you an assignment based on your running goals and experience!

———————————-

SPRING HALF MARATHON!

Our next training run is this Saturday at 7 AM. We’ll meet at Shelby Farms in front of the Visitor’s Center. Saturday’s weather is expected to be good! But if it’s raining we’ll go on Sunday instead.

Wanna get your one hour of continuous cardio with a group? You can join us! We’ll be going 2 hours 20 min on Saturday, passing through the Visitor’s Center parking lot every 25 to 30 minutes. You can hop on-board!

———————————–

BOGA tomorrow morning at 5:30am – No chanting. No patchouli.

M-16 Workout at CUMC next Tuesday, April 3 at 5:30am!

——————————————-

THE 0645 CLASS — OUTSIDE

The 0645 Class is back OUTSIDE as of this week!

——————————————–

NEW BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!

—————————————

USMC FITNESS BOOT CAMP CLASSES

0530 Monday through Friday

0645 M-W-F

0830 M-W-F

5:45 PM: Monday and Wednesday, and 5:30 PM on Friday. (Tues/Thurs – track runs)

————————————-

BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

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!

————————————-

FREE MONTH OF BOOT CAMP FOR YOU!

Remember that when one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!

———————————-

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!

———————————————-

PARKING AT CHRIST METHODIST

No change for the 0530 class.

0645: If you could park on the side of the building – not in the handicapped spaces, that would be great. And since we’re outside now, the parking spaces between the playground and the athletic fields would be ideal. Thanks!

Evening Class: On Wednesday evening, if you could park west of the Quarterdeck in between the Quarterdeck and the athletic field, that would be great.

Thanks everyone for your cooperation. Even though I pay the church a facilities usage fee for us to be on the campus, it would be helpful to them if we parked in areas that don’t interfere with their other ministries and activities.

———————————————-

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/

——————————————-

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 was not an issue, fear was not a factor, and failure was 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

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ONE TRICK? — Sgt. Tony Ludlow’s Newsletter for 3/21/2012

Mar. 21st 2012

“One trick ponies” they’re called.
They’ve got one trick.
And that’s all.

That was a poem I wrote a long time ago – I didn’t date it when I wrote it, but it was about a guy the girl I liked chose instead of me. He had a car. I didn’t. And that car was the only thing he had going for him. He probably had more to commend him, but I chose not to look too closely for any other attributes that my rival might have possessed. He was, after all, the boy who stole my gal.

One of my dogs is a “one trick” dog. I’ve had her for almost ten years and I’ve only been successful in teaching her one trick.

I tried and tried to teach her to fetch a ball. Turns out she’s got no interest in sports. I’d throw the ball and try and try to coax her to go get it. I’d even run after it myself, you know, to teach her how to go after it. I think I only managed to entertain her. “Oh boy! Tony’s going to throw a ball and talk to himself a lot and then he’s going to go and get it! Wooohooo!” I imagined her thinking.

People can be like that too. One trick people. The number of subjects they have a working knowledge of is limited. Their world painted with few adjectives and one brush.

In a different time, a Renaissance Man was one who had knowledge of art, science, music, literature, athletics, philosophy, and rhetoric. Those were a few of the disciplines associated with, what the Greeks called, a polymathas, or a man “having learned much.”

Lately, I’ve been preaching against what I call the pitfalls of being a “one-dimensional athlete.” They do just one thing. They’re distance runners. They’re weight lifters. They’re tennis players. They’re cyclists. They’re basketball players. And that’s all. They do one thing.

Typically, unless you make your living riding a bike or winning marathons or swinging a tennis racket, being a one-dimensional athlete is not only unwise, it’s risky. Overuse injuries abound in one-dimensional athletes. But there are other problems associated with one-dimensionalism.

Doctors tell distance runners all the time to add strength training to their regime. Most blow off the doc’s advice. Physical therapists tell “1Ds” – one-dimensional athletes – to cross train or add other forms of exercise to their routines and the PTs are routinely ignored.

The components of physical fitness include muscular strength and endurance, flexibility, cardiorespiratory endurance, balance, joint health, musculoskeletal strength, and body weight in proportion to height. And it is impossible to get those things by doing only one thing. Impossible.

USMC Fitness BOOT CAMP is designed to address each of those components. I am regularly reviewing the training regiments of the Marine Corps and daily consulting exercise physiology trends and advances in an effort to give us all the best of those components. AND I do the research in order to keep you away from trends that are potentially dangerous or counter productive. Our workouts are the core of my own personal fitness plan so it’s important to me personally. I’m drinking the kool aid right along with you. And the last thing I want to be is a one-dimensional athlete.

In addition to this, the role of muscle mass and strength lost over time as we age has gotten a lot of attention in the last couple of years. We’re fortunate to have an expert in that field in our program. I’ve asked Ashley Hofeditz to speak to the 5:30am class on a regular basis about the advances and discoveries in nutrition, exercise, and aging.

Ashley is a Registered, Licensed Dietitian with over 15 years of food and nutrition experience. She’s a graduate of San Diego State University and completed her dietetic internship at the University of Tennessee at Martin. She also has a certification in Adult Weight Management. She has served as the Media Representative for the Memphis District Dietetic Association and is regularly featured on the local news, in magazines, and in newspapers. Ashley currently writes nutrition articles for the Commercial Appeal, Memphis Health and Fitness Magazine, and the Memphis Runner’s Track Club. Ashley has been a runner for over fifteen years and is a triathlete and marathoner. And she’s been a Boot Camper on our Quarterdeck for three years!

I’ve included a piece here that she wrote for the Memphis Runner’s Track Club and it’s a condensed summary of a talk that she was asked to deliver at last week’s Road Runner’s Club of America National Convention.

Bottom-line: Don’t be a 1D!

– 30 –

——————————————

Healthy Muscle, Healthy You
by Ashley Hofeditz, RD, LDN

If you run on a regular basis, your body thanks you. Running and other forms of aerobic exercise offers many health benefits such as increased cardiovascular health, improved bone health, and it can even boost your mood.

To have the best physical health however, you need to make sure that your body is packed with muscle. Muscle makes up about 75 percent of your lean body mass. Lean body mass also includes your organs, bones, tissue, and skin.

Unfortunately, the amount of muscle mass you have declines with age. Your peak muscle mass is around age 30. By age 40, you lose about 8% of your muscle every ten years and around 70 years of age, this loss accelerates to approximately a 15% loss of muscle every ten years! The reason we all lose muscle as we age is due to decreases in protein synthesis (the process in which cells build proteins). Healthy college age males lose about 2% of their muscle mass when confined to a bed for 28 days, healthy elderly people lose about 10%, but amazingly, it only takes them ten days to lose it!

If you become ill or injured in some way, you also can lose muscle very very quickly. This is due to an increase in metabolism and an increase in muscle breakdown. The combination of being elderly and being ill is even more devastating to your muscles. Elderly hospitalized patients can lose 10% or more of their muscle in only three days time! This can have devastating consequences. Losing just 10% of your muscle leads to decreased immunity and increased risk of infection. The more muscle mass you lose, the worse it is.

Losing muscle and lean body mass leads to:
– the inability to heal and recover from surgery, illness or disease
– Decreased strength and energy
– Loss of independence
– Increased risk of falls and fractures
– Weakened immune system and increased risk of infections
– Impaired healing
– Weakness/fatigue
– Increased susceptibility to illness
– Decreased quality of life

To maintain and build muscle, you need to perform weight bearing exercises a minimum of 2-3 days a week such as USMC Fitness Boot Camp. But you need to have a good nutrition plan too. Nutritionally, to help preserve and build muscle mass, some dietary manipulations of protein- quality, quantity, and distribution should be made.

In order to prevent age related muscle loss it is recommended that you eat approximately 90 grams (or about 12 ounces of meat a day). The type of protein should be high quality protein such as meat, milk, poultry, and fish. Some experts recommend that protein needs to be consumed in a more equal distribution throughout the day in order to benefit from maximal protein synthesis or building at each meal. Studies show that it takes about 25-30 grams of high quality protein three times a day to result in the highest protein-building rate. In regular terms this means you need to eat about 3-4 ounces of meat at each meal, or consume other foods that contain protein such as yogurt, milk, beans, etc. to help you meet your goal

Strength Training exercises and nutrition play a key role in helping you maintain and build lean body mass. Remember, having healthy muscles equals a healthier you!

———————————–

ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

—————————————–

A ROSE BY ANY OTHER NAME

This is just a gentle reminder that we all have different tolerances to smells and fragrances.

While B.O. might be bad (wash those nasty workout clothes!) strong perfume or cologne can be worse!

I once quit dating a girl in high school because she wore Secret Powder deodorant. I should have just told her that her deodorant was the most horrible thing ever and that it made me gag. But I was young and it just seemed easier to break up with her than to hurt her feelings about her deodorant. What? I know. I was young and all. But to this day, Secret Powder is a deal breaker!

I’ve run races before where I’ve literally sped up to pass someone simply because their perfume or cologne made it hard for me to breathe running behind them.

What smells nice to one person, won’t smell nice to another. So may I remind everyone that the Quarterdeck is a “fragrance free zone.” Soap and water are great, but perfume and cologne are going to be too overpowering for the lungs of people exercising and breathing heavy.

Thanks everyone!

———————————–

TUESDAY / THURSDAY EVENING RUNS

The Tues/Thurs evening track runs are back! We’re running at St. Mary’s School track at 5:45pm. (St. Mary’s track is behind the school/church at Walnut Grove and Perkins)
Running the track, speed work, and running in the neighborhood are options! None of the above are requirements and you are free to do your own thing. I’ll be glad to give you an assignment based on your running goals and experience!

———————————-

RACE JUDICATA

Race Judicata- a 5K sponsored by Memphis Law’s Student Bar Association. The proceeds go to MALS (Memphis Area Legal Services, which provides legal support for the poor, elderly, and low income of Memphis).

The race is 03/24 at 5 p.m. at Jefferson Park.

To register go to http://www.racejudicatamemphis.org/ The fee is $20 early and $25 the day of

————————————-

SPRING HALF MARATHON!

Our next training run is this Saturday at 7 AM. We’ll meet at Shelby Farms in front of the Visitor’s Center. Saturday’s weather is expected to be good! But if it’s raining we’ll go on Sunday instead.

Wanna get your one hour of continuous cardio with a group? You can join us! We’ll be going 1 hours 40 min on Saturday, passing through the Visitor’s Center parking lot every 25 to 30 minutes. You can hop on-board!

———————————–

BOGA tomorrow morning at 5:30am – No chanting. No patchouli.

Mt. Fuji Workout at the U of M next Tuesday, March 27 at 5:30am!

——————————————-

THE 0645 CLASS — OUTSIDE

The 0645 Class is back OUTSIDE as of this week!

———————————————

IN HIS STEPS 5K

Every year Christ Methodist Church conducts a 5K fundraiser called “In His Steps.” The race starts and finishes at the church and winds around the neighborhood.

This would be an excellent first 5K for those who’ve been thinking about running one. It’d be an excellent race for the veteran 5K runner too!

Save the date: March 31st at 8am!

——————————————–

NEW BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!

—————————————

USMC FITNESS BOOT CAMP CLASSES

0530 Monday through Friday

0645 M-W-F

0830 M-W-F

5:45 PM: Monday and Wednesday, and 5:30 PM on Friday. (Tues/Thurs – track runs)

————————————-

BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

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!

————————————-

FREE MONTH OF BOOT CAMP FOR YOU!

Remember that when one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!

———————————-

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!

The 0645 meets on MWF inside!

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!

———————————————-

PARKING AT CHRIST METHODIST

No change for the 0530 class.

0645: If you could park on the side of the building – not in the handicapped spaces, that would be great. And since we’re outside now, the parking spaces between the playground and the athletic fields would be ideal. Thanks!

Evening Class: On Wednesday evening, if you could park west of the Quarterdeck in between the Quarterdeck and the athletic field, that would be great.

Thanks everyone for your cooperation. Even though I pay the church a facilities usage fee for us to be on the campus, it would be helpful to them if we parked in areas that don’t interfere with their other ministries and activities.

———————————————-

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/

——————————————-

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 was not an issue, fear was not a factor, and failure was 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

, but I chose not to look too closely for any other attributes that my rival might have possessed. He was, after all, the boy who stole my gal.

One of my dogs is a “one trick” dog. I’ve had her for almost ten years and I’ve only been successful in teaching her one trick.

I tried and tried to teach her to fetch a ball. Turns out she’s got no interest in sports. I’d throw the ball and try and try to coax her to go get it. I’d even run after it myself, you know, to teach her how to go after it. I think I only managed to entertain her. “Oh boy! Tony’s going to throw a ball and talk to himself a lot and then he’s going to go and get it! Wooohooo!” I imagined her thinking.

People can be like that too. One trick people. The number of subjects they have a working knowledge of is limited. Their world painted with few adjectives and one brush.

In a different time, a Renaissance Man was one who had knowledge of art, science, music, literature, athletics, philosophy, and rhetoric. Those were a few of the disciplines associated with, what the Greeks called, a polymathas, or a man “having learned much.”

Lately, I’ve been preaching against what I call the pitfalls of being a “one-dimensional athlete.” They do just one thing. They’re distance runners. They’re weight lifters. They’re tennis players. They’re cyclists. They’re basketball players. And that’s all. They do one thing.

Typically, unless you make your living riding a bike or winning marathons or swinging a tennis racket, being a one-dimensional athlete is not only unwise, it’s risky. Overuse injuries abound in one-dimensional athletes. But there are other problems associated with one-dimensionalism.

Doctors tell distance runners all the time to add strength training to their regime. Most blow off the doc’s advice. Physical therapists tell “1Ds” – one-dimensional athletes – to cross train or add other forms of exercise to their routines and the PTs are routinely ignored.

The components of physical fitness include muscular strength and endurance, flexibility, cardiorespiratory endurance, balance, joint health, musculoskeletal strength, and body weight in proportion to height. And it is impossible to get those things by doing only one thing. Impossible.

USMC Fitness BOOT CAMP is designed to address each of those components. I am constantly reviewing the training regiments of the Marine Corps and daily consulting exercise physiology trends and advances in an effort to give us all the best of those components. AND to keep you away from trends that are potentially dangerous or counter productive. Our workouts are the core of my own personal fitness plan so it’s important to me personally. I’m drinking the cool-aide right along with you. And the last thing I want to be is a one-dimensional athlete.

In addition to this, the role of muscle mass and strength lost over time as we age has gotten a lot of attention in the last couple of years. We’re fortunate to have an expert in that field in our program. I’ve asked Ashley Hofeditz to speak to the 5:30am class on a regular basis about the advances and discoveries in nutrition, exercise, and aging.

Ashley is a Registered, Licensed Dietitian with over 15 years of food and nutrition experience. She’s a graduate of San Diego State University and completed her dietetic internship at the University of Tennessee at Martin. She also has a certification in Adult Weight Management. She has served as the Media Representative for the Memphis District Dietetic Association and is regularly featured on the local news, in magazines, and in newspapers. Ashley currently writes nutrition articles for the Commercial Appeal, Memphis Health and Fitness Magazine, and the Memphis Runner’s Track Club. Ashley has been a runner for over fifteen years and is a triathlete and marathoner. And she’s been a Boot Camper on our Quarterdeck for three years!

I’ve included a piece here that she wrote for the Memphis Runner’s Track Club and it’s a condensed summary of a talk that she was asked to deliver at last week’s Road Runner’s Club of America National Convention.

Bottom-line: Don’t be a 1D!

– 30 –

——————————————

Healthy Muscle, Healthy You
by Ashley Hofeditz, RD, LDN

If you run on a regular basis, your body thanks you. Running and other forms of aerobic exercise offers many health benefits such as increased cardiovascular health, improved bone health, and it can even boost your mood.

To have the best physical health however, you need to make sure that your body is packed with muscle. Muscle makes up about 75 percent of your lean body mass. Lean body mass also includes your organs, bones, tissue, and skin.

Unfortunately, the amount of muscle mass you have declines with age. Your peak muscle mass is around age 30. By age 40, you lose about 8% of your muscle every ten years and around 70 years of age, this loss accelerates to approximately a 15% loss of muscle every ten years! The reason we all lose muscle as we age is due to decreases in protein synthesis (the process in which cells build proteins). Healthy college age males lose about 2% of their muscle mass when confined to a bed for 28 days, healthy elderly people lose about 10%, but amazingly, it only takes them ten days to lose it!

If you become ill or injured in some way, you also can lose muscle very very quickly. This is due to an increase in metabolism and an increase in muscle breakdown. The combination of being elderly and being ill is even more devastating to your muscles. Elderly hospitalized patients can lose 10% or more of their muscle in only three days time! This can have devastating consequences. Losing just 10% of your muscle leads to decreased immunity and increased risk of infection. The more muscle mass you lose, the worse it is.

Losing muscle and lean body mass leads to:
– the inability to heal and recover from surgery, illness or disease
– Decreased strength and energy
– Loss of independence
– Increased risk of falls and fractures
– Weakened immune system and increased risk of infections
– Impaired healing
– Weakness/fatigue
– Increased susceptibility to illness
– Decreased quality of life

To maintain and build muscle, you need to perform weight bearing exercises a minimum of 2-3 days a week. Plus you need to have a good nutrition plan. Nutritionally, to help preserve and build muscle mass, some dietary manipulations of protein- quality, quantity, and distribution should be made.

In order to prevent age related muscle loss it is recommended that you take in approximately 1.0-1.5 grams/kg of protein per day. If you are a 45-year-old male weighing 175 pounds, this would mean you should consume around 3 – 4 ounces of protein per day. The type of protein should be high quality protein such as meat, milk, poultry, and fish. Some experts recommend that protein needs to be consumed in a more equal distribution throughout the day in order to benefit from maximal protein synthesis or building at each meal. Studies show that it takes about 1- 3 ounces of high quality protein three times a day to result in the highest protein-building rate.

As you can see, muscle mass is important and vital for life. Exercise and nutrition play a key role in helping you maintain and build lean body mass. Remember, having healthy muscles equals a healthier you!

———————————–

ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

—————————————–

A ROSE BY ANY OTHER NAME

This is just a gentle reminder that we all have different tolerances to smells and fragrances.

While B.O. might be bad (wash those nasty workout clothes!) strong perfume or cologne can be worse!

I once quit dating a girl in high school because she wore Secret Powder deodorant. I should have just told her that her deodorant was the most horrible thing ever and that it made me gag. But I was young and it just seemed easier to break up with her than to hurt her feelings about her deodorant. What? I know. I was young and all. But to this day, Secret Powder is a deal breaker!

I’ve run races before where I’ve literally sped up to pass someone simply because their perfume or cologne made it hard for me to breathe running behind them.

What smells nice to one person, won’t smell nice to another. So may I remind everyone that the Quarterdeck is a “fragrance free zone.” Soap and water are great, but perfume and cologne are going to be too overpowering for the lungs of people exercising and breathing heavy.

Thanks everyone!

———————————–

TUESDAY / THURSDAY EVENING RUNS

The Tues/Thurs evening track runs are back! We’re running at St. Mary’s School track at 5:45pm. (St. Mary’s track is behind the school/church at Walnut Grove and Perkins)
Running the track, speed work, and running in the neighborhood are options! None of the above are requirements and you are free to do your own thing. I’ll be glad to give you an assignment based on your running goals and experience!

———————————-

RACE JUDICATA

Race Judicata- a 5K sponsored by Memphis Law’s Student Bar Association. The proceeds go to MALS (Memphis Area Legal Services, which provides legal support for the poor, elderly, and low income of Memphis).

The race is 03/24 at 5 p.m. at Jefferson Park.

To register go to http://www.racejudicatamemphis.org/ The fee is $20 early and $25 the day of

————————————-

SPRING HALF MARATHON!

Our next training run is this Saturday at 7 AM. We’ll meet at Shelby Farms in front of the Visitor’s Center. Saturday’s weather is expected to be good! But if it’s raining we’ll go on Sunday instead.

Wanna get your one hour of continuous cardio with a group? You can join us! We’ll be going 1 hours 40 min on Saturday, passing through the Visitor’s Center parking lot every 25 to 30 minutes. You can hop on-board!

———————————–

BOGA tomorrow morning at 5:30am – No chanting. No patchouli.

Mt. Fuji Workout at the U of M next Tuesday, March 27 at 5:30am!

——————————————-

THE 0645 CLASS — OUTSIDE

The 0645 Class is back OUTSIDE as of this week!

———————————————

IN HIS STEPS 5K

Every year Christ Methodist Church conducts a 5K fundraiser called “In His Steps.” The race starts and finishes at the church and winds around the neighborhood.

This would be an excellent first 5K for those who’ve been thinking about running one. It’d be an excellent race for the veteran 5K runner too!

Save the date: March 31st at 8am!

——————————————–

NEW BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!

—————————————

USMC FITNESS BOOT CAMP CLASSES

0530 Monday through Friday

0645 M-W-F

0830 M-W-F

5:45 PM: Monday and Wednesday, and 5:30 PM on Friday. (Tues/Thurs – track runs)

————————————-

BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

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!

————————————-

FREE MONTH OF BOOT CAMP FOR YOU!

Remember that when one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!

———————————-

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!

The 0645 meets on MWF inside!

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!

———————————————-

PARKING AT CHRIST METHODIST

No change for the 0530 class.

0645: If you could park on the side of the building – not in the handicapped spaces, that would be great. And since we’re outside now, the parking spaces between the playground and the athletic fields would be ideal. Thanks!

Evening Class: On Wednesday evening, if you could park west of the Quarterdeck in between the Quarterdeck and the athletic field, that would be great.

Thanks everyone for your cooperation. Even though I pay the church a facilities usage fee for us to be on the campus, it would be helpful to them if we parked in areas that don’t interfere with their other ministries and activities.

———————————————-

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/

——————————————-

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 was not an issue, fear was not a factor, and failure was 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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Your Game — Sgt. Tony Ludlow’s Newsletter for 3/14/2012

Mar. 14th 2012

Coach called time-out and we ran over to our bench to see what we’d done wrong.

I turned to my buddy and asked what he thought was up.

“Chuck, what do you think we did wrong this time?” I asked.

“No idea, man.” Chuck answered with a shrug, as we ran over to our side of the scorer’s table and circled around our coach.

After talking to us for a little bit about the things he thought we needed to change, he made a substitution. He put Robert in for Greg. Chuck and I both glanced at one another with a little concern. But more about that later.

The coach brought us into a tighter circle and we put our hands into the middle where he spoke some final inspirational/instructional sound bite — which I don’t remember because a teenaged boys has the attention span of a two year old — and then he’d count “1-2-3!” our signal to yell something in unison, like “TEAMWORK!” or “TEAM!” or “GET SOME!” Or words to that effect. Then coach would give us some last word as we were walking back out onto the court.

“All right boys, go out there and play ‘our game!’’ he said.

As we walked out onto the court, it occurred to me that I didn’t know what our game was. So I turned to Chuck and said, “Hey man, what exactly IS ‘our game?’”

“No idea, man,” he said shaking his head.

And it wasn’t that Chuck was a guy with little to say and just liked to shake his head. Chuck was a funny animated guy! It’s just that our coach wasn’t that great of a coach. He was a nice guy, taught business classes, and was a pretty good assistant coach. But when our head coach unexpectedly had to leave school at the first of the year because of a family emergency in his home state, Coach Jack took over. And while he was a nice man, Coach Jack wasn’t a very good head coach.

This is common, I’m afraid. Good assistants often aren’t suited for the head coaching responsibilities. It’s seen as the “Peter Principle” in business. It’s when a person gets promoted to the highest level of his or her incompetency. Assistant coaches often want the head-coaching job because of the prestige or money or because they think they’d be good at the job.

In a game, a good head coach is part tactician, part motivational speaker, part basketball analyst, part field general, and part chess master playing speed chess with nano-seconds to make a move. And as a former head basketball coach myself, the job and the adrenalin rush are addictive! And every great basketball head coach really makes his or her money in preparing a team for the game and then for how they manage the game, especially the last minute of the game. John “I Took The Money And Ran” Calipari – the snake in the grass – (I’m not bitter about Judas Calipari leaving us, not at all.) is good at managing the last minute of a game. Coach K and Rick Pitino are better.

Coach Jack was really none of those things that a good head coach is. In fact, I don’t think he really ever aspired to be a head coach at all. I think he was happy to be an assistant. But circumstances thrust him into the hot seat and here we were doing the best we could, all 18 of us, and Coach Jack.

He hadn’t really prepared us in practice for our game and he’d failed to explain what “our game” was, exactly.

In basketball, some players will sometimes catch fire in a given game. Give them the ball and they could shoot it from the concession stand and it’d go in. They can’t miss! But the same player in the next game could go ice cold. When that happens, they couldn’t throw the ball into the lake from the dock, no matter how many chances they had! I’ve seen this kind of thing a gazillion times.

So that night we decided that “our game” was to find out which player was “on fire” and get them the ball. That night it wasn’t me or Chuck. We weren’t exactly cold, but we weren’t on fire either. That night Donny and Mike were on fire so we tried to get the ball into their hands and give them chances to score.

That brings us back to Robert.

Remember Robert? He’d gone in for Greg. But unfortunately, Robert was a “practice player.”

What’s a practice player? A practice player is one of those players who do great in practice, can play with intensity and skill, and are always in the right place at the right time. In practice … brilliant! But in a game … disaster. They choke. They throw the ball away. They take stupid shots and miss. They fall down. They get the ball stolen from them. They shoot when they should pass. They dribble with the ball when they shouldn’t. They seem lost on the court. They have that “deer caught in the headlights” look. A good head coach knows what a practice player is and uses them accordingly.

But Coach Jack wasn’t a good head coach. He thought Robert was a game player, a game changer. But Robert was neither and everyone on the team knew it, including Robert. But because Coach Jack had so much misplaced confidence in him, Robert tried even harder to do well in the game and make Coach Jack proud. And Robert, a really nice guy, wanted desperately to be more than just a good practice player. That meant Robert tried too hard. And usually people who try too hard, end up … trying too hard. We’ve all done it. Tried too hard to impress a boss, or a girl, or a boy, or someone. So you can’t fault Robert, not really. He’s all of us.

So Chuck and I figured out that “our game” was to keep the ball out of Robert’s hands – he’d look fine playing defense – and we’d get the ball to Mike and Donny that night.

I think we won that game, but I don’t remember for sure. I do know that only one guy on that team went on to play in the NBA, and it wasn’t me. At some point, someone or circumstances, let us know that we’d reached the highest level of our basketball playing career and that playing ball after that would be restricted to leagues and pick up games.

It’s March Madness time again, every basketball fan’s favorite time of the year. It’s the time of the year that I miss being a coach the most. I miss the excitement of the games and the relationships with the players. I don’t miss how losing a game took three days to get over, but the joy of winning only lasted for the night. I should probably apologize to every woman who put up with me during my coaching career. They put up with a lot. For the five months of the season I was obsessed. I ate, drank, and breathed basketball full time for the entire time, year after year. I diagrammed plays in my sleep and concocted defensive swarm and press strategies. So if any of you ladies who put up with me during those days are reading this … really? You’re still interested in reading my stories? I’m touched. Thank you. But I also wanted to say, “I’m very sorry that I ignored you during the season(s).”

Maybe you’re not a basketball fan. Maybe you prefer the boredom of baseball. Bless your heart. But for this month, enjoy the Big Dance for what it is beyond what you think you see. It’s about dreams and teams and lives and careers and families and excitement and joy and agony and heartbreak and going crazy and Cinderella and the clock striking midnight and unbelievable outcomes and glass slippers found in the most unlikely of places. You’ll see the end of basketball careers, as seniors play their last game and have no NBA contract or any possibility of getting one. They’ll join us in the leagues and pick up games. And you’ll see that drama and that emotion and that excitement in every game!

And for the moral of the story, don’t be a practice player. Find a way to win the battle you’re in. Find out what the right thing is to do … and then do that! Find out where you’re most effective, and grow there. And don’t be like me. If you lose a “game,” don’t wait three days to get over it. Learn from the loss and get back to moving forward without delay.

Tip off is everyday of your life!

Go Tigers!

– 30 –

——————————————

ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

—————————————–

A ROSE BY ANY OTHER NAME

This is just a gentle reminder that we all have different tolerances to smells and fragrances.

While B.O. might be bad (wash those nasty workout clothes!) strong perfume or cologne can be worse!

I once quit dating a girl in high school because she wore Secret Powder deodorant. I should have just told her that her deodorant was the most horrible thing ever and that it made me gag. But I was young and it just seemed easier to break up with her than to hurt her feelings about her deodorant. What? I know. I was young and all. But to this day, Secret Powder is a deal breaker!

I’ve run races before where I’ve literally sped up to pass someone simply because their perfume or cologne made it hard for me to breathe running behind them.

What smells nice to one person, won’t smell nice to another. So may I remind everyone that the Quarterdeck is a “fragrance free zone.” Soap and water are great, but perfume and cologne are going to be too overpowering for the lungs of people exercising and breathing heavy.

Thanks everyone!

———————————–

TUESDAY / THURSDAY EVENING RUNS

The Tues/Thurs evening track runs are back! We’re running at St. Mary’s School track at 5:45pm. (St. Mary’s track is behind the school/church at Walnut Grove and Perkins)
Running the track, speed work, and running in the neighborhood are options! None of the above are requirements and you are free to do your own thing. I’ll be glad to give you an assignment based on your running goals and experience!

———————————-

RACE JUDICATA

Race Judicata- a 5K sponsored by Memphis Law’s Student Bar Association. The proceeds go to MALS (Memphis Area Legal Services, which provides legal support for the poor, elderly, and low income of Memphis).

The race is 03/24 at 5 p.m. at Jefferson Park.

To register go to http://www.racejudicatamemphis.org/ The fee is $20 early and $25 the day of

————————————-

SPRING HALF MARATHON!

Our next training run is this Saturday at 7 AM. We’ll meet at Shelby Farms in front of the Visitor’s Center. Saturday’s weather is expected to be good! But if it’s raining we’ll go on Sunday instead.

Wanna get your one hour of continuous cardio with a group? You can join us! We’ll be going 2 hours 10 min on Saturday, passing through the Visitor’s Center parking lot every 25 to 30 minutes. You can hop on-board!

———————————–

BOGA tomorrow morning at 5:30am – No chanting. No patchouli.

Mt. Fuji Workout at the U of M next Tuesday, March 20 at 5:30am!

——————————————-

HOODIES ARE IN!!

Red, Royal Blue, and Navy Blue!

——————————————–

THE 0645 CLASS — OUTSIDE

The 0645 Class is OUTSIDE beginning Monday, March 19!

———————————————

IN HIS STEPS 5K

Every year Christ Methodist Church conducts a 5K fundraiser called “In His Steps.” The race starts and finishes at the church and winds around the neighborhood.

This would be an excellent first 5K for those who’ve been thinking about running one. It’d be an excellent race for the veteran 5K runner too!

Save the date: March 31st at 8am!

——————————————–

NEW BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!

—————————————

USMC FITNESS BOOT CAMP CLASSES

0530 Monday through Friday

0645 M-W-F

0830 M-W-F

5:45 PM: Monday and Wednesday, and 5:30 PM on Friday. (Tues/Thurs – track runs)

————————————-

BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

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!

————————————-

FREE MONTH OF BOOT CAMP FOR YOU!

Remember that when one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!

———————————-

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!

The 0645 meets on MWF inside!

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!

———————————————-

PARKING AT CHRIST METHODIST

No change for the 0530 class.

0645: If you could park on the side of the building – not in the handicapped spaces, that would be great.

Evening Class: On Wednesday evening, if you could park west of the Quarterdeck in between the Quarterdeck and the ball field, that would be great.

———————————————-

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 ON HIATUS

The Tuesday and Thursday evening classes are standing down until the end of next month.

———————————————-

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 was not an issue, fear was not a factor, and failure was 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

Posted by Tony Ludlow | in Uncategorized | No Comments »


How to Piss Off Your Enemies — Sgt. Tony Ludlow’s Newsletter for 3/7/2012

Mar. 7th 2012

One of the last century’s most enigmatic figures was a German theologian named Dietrich Bonhoeffer.

In his short 39 years, Bonhoeffer demonstrated the power of Christian critical thinking, unapologetic apologetics, and downright in your face head knockin’! These things led to his imprisonment by the Nazis and to his eventual execution.

One of my favorite Bonhoeffer quotes is this one:

“The essence of optimism is that it takes no account of the present, but it is a source of inspiration, of vitality and hope where others have resigned; it enables a man to hold his head high, to claim the future for himself and not to abandon it to his enemy.”

Some of you reading this are facing tough times, difficult struggles, health challenges, financial uncertainty, and family dynamics so complicated that it would tax the wisdom of Solomon to solve. I know these things because you’ve told me. I appreciate knowing about the life you lead beyond Boot Camp.

I know there are plenty of reasons to be pessimistic in this world; I didn’t just fall off the banana truck yesterday. None of us will forget 9/11. We’ve all seen enough of this world’s evil and heartache to recognize that bad news, defeat, and ruin are there for the choosing.

But being happy is too.

Occasionally someone will ask me if I’m ever serious. Usually it’s some sourpuss who’s upset because others are happy and they don’t want anyone to be happy. They aren’t happy that I’m happy. They think that my silliness and tomfoolery are evidence that I’ve somehow managed to live this long with my head in the sand or in the clouds. That somehow I’ve avoided having my heart broken. That I’ve never buried someone I loved. That I’ve never been abandoned. That I’ve never been the subject of malicious lies and mistreatment. That I’ve never seen the pain of others and felt their loss. That I’ve never lost everything I had and was forced to start over. That I’ve never thought of taking my own life. That I’ve never gone without sleep for days because my heart was so torn apart that I couldn’t sleep. In other words, I’d somehow managed to escape the maladies, struggles, setbacks, miseries, and pain that so often accompany this life.

Would that I had.

My happiness and optimism are choices based on what I think about. I choose to be happy and to put my focus on the positive and uplifting. I could just as easily fall into negativism, cynicism, and fatalism if I allowed it. If I allowed my mind, my imagination, and my attention to be placed on those things I’d constantly be gloomy, unhappy, and miserable.

In the New Testament, the Apostle Paul said this: “Finally, brethren, whatsoever things are true, whatsoever things are honorable, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.”

Not bad, don’t you think? Stepping stones to happiness.

I’m no Apostle, as you might have noticed. But if I were, I’d say something like this. “Give people the benefit of the doubt and look for their good points. Look for silly things. Humor is all around you. Laughter is the best medicine. Don’t take yourself so seriously. Not everyone is going to like you, their loss. Don’t worry about them. Lots of people think you’re awesome! If it’s in your power to choose – and it is – be happy to the point of being annoying to the sourpusses of the world. Nothing will piss off your enemies more than you being happy!”

Or similar words.

Dietrich Bonhoeffer walked to the gallows on April 9, 1945, taunted by his Nazi executioners, with calmness, dignity, and a twinkle in his eye, a wry smile on his face … with hope and optimism in his heart, even at the hour of his death.

Choose hope and optimism, despite the circumstances.

Be happy. It ain’t that hard.

– 30 –

——————————————

ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

—————————————–

A ROSE BY ANY OTHER NAME

This is just a gentle reminder that we all have different tolerances to smells and fragrances.

While B.O. might be bad (wash those nasty workout clothes!) strong perfume or cologne can be worse!

I once quit dating a girl in high school because she wore Secret Powder deodorant. I should have just told her that her deodorant was the most horrible thing ever and that it made me gag. But I was young and it just seemed easier to break up with her than to hurt her feelings about her deodorant. What? I know. I was young and all. But to this day, Secret Powder is a deal breaker!

I’ve run races before where I’ve literally sped up to pass someone simply because their perfume or cologne made it hard for me to breathe running behind them.

What smells nice to one person, won’t smell nice to another. So may I remind everyone that the Quarterdeck is a “fragrance free zone.” Soap and water are great, but perfume and cologne are going to be too overpowering for the lungs of people exercising and breathing heavy.

Thanks everyone!

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SPRING HALF MARATHON!

Our next training run is this Saturday at 7 AM. We’ll meet at Shelby Farms in front of the Visitor’s Center. Saturday’s weather is expected to be good! But if it’s raining or snowing we’ll go on Sunday instead.

Wanna get your one hour of continuous cardio with a group? You can join us! We’ll be going 2 hours on Saturday, passing through the Visitor’s Center parking lot every 25 to 30 minutes. You can hop on-board!

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BOGA tomorrow morning at 5:30am – No chanting. No patchouli.

M-16 Workout at CUMC next Tuesday, March 13 at 5:30am!

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HOODIES ARE IN!!

Red, Royal Blue, and Navy Blue!

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THE 0645 CLASS

The 0645 Class is inside for their winter hibernation until March 2012 We’ll use the “blue gym” aka “the pizza gym!”

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IN HIS STEPS 5K

Every year Christ Methodist Church conducts a 5K fundraiser called “In His Steps.” The race starts and finishes at the church and winds around the neighborhood.

This would be an excellent first 5K for those who’ve been thinking about running one. It’d be an excellent race for the veteran 5K runner too!

Save the date: March 31st at 8am!

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WIND CHILL AND INCLEMENT WEATHER POLICY

When the wind chill (what I feels like) is 29 or lower in the 38117 zip code, we’ll go inside at 0530, 0830, and 5:45 PM. The 0645 class is inside from now until August. hahaha.

Check with weather.com or The Weather Channel app for your smart phone. I’ll post it on my Facebook page and the Boot Camp website Blog page (http://usmcfitnessbootcamp.com/blog/) if there’s a question. And if you’re not sure, you can text me at 901-644-0145.

What about inclement weather days?

We’ll follow the Memphis City Schools decision. If they close, we’ll stand-down. If they close in the morning but the streets are clear and good to go by the afternoon, the evening class will meet. I’ll post that status on Facebook and the Boot Camp Blog page.

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NEW BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!

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USMC FITNESS BOOT CAMP CLASSES

0530 Monday through Friday

0645 M-W-F

0830 M-W-F

5:45 PM: Monday and Wednesday, and 5:30 PM on Friday.

THE TUESDAY AND THURSDAY EVENING CLASSES ARE ON HIATUS UNTIL THE TIME CHANGE.

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BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

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!

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FREE MONTH OF BOOT CAMP FOR YOU!

Remember that when one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!

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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!

The 0645 meets on MWF inside!

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!

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PARKING AT CHRIST METHODIST

No change for the 0530 class.

0645: If you could park on the side of the building – not in the handicapped spaces, that would be great.

Evening Class: On Wednesday evening, if you could park west of the Quarterdeck in between the Quarterdeck and the ball field, that would be great.

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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/

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TUESDAY & THURSDAY EVENING CLASSES ARE ON HIATUS

The Tuesday and Thursday evening classes are standing down until the end of next month.

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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.

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What would you do if money was not an issue, fear was not a factor, and failure was 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

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