Sergeant Tony's Blog

WHAT DO SUCCESSFUL PEOPLE DO? — Sgt. Tony Ludlow’s blog post for 1/9/2013

Wednesday, Jan. 9th 2013 12:28 PM

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

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

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

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

Then sometimes, for reasons you can’t even trace, you can end up feeling down. I’ve heard it called “Free Floating Funk.” I call it an “F3 day.” No reason we can think of. Nothing we can put our finger on. We just don’t feel like ourselves. We’re out of sorts. We all have trouble, we all struggle, as my favorite REM music video reminds us: Everybody hurts.

Here is a list of different things that you can do to spend less time in a funk. I thought I’d pass them on to you, because … everybody (even Boot Campers, even the guy who runs the program) hurt … sometimes … and need a mood buster, particularly on this gloomy looking day!

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

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

3. Set a goal and nail it! This goes back to a newsletter that I wrote a few weeks ago about goal setting. Set reasonable, concrete goals and use a step-by-step method to achieve them.

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

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

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

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

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

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

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

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

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

Dr. Wayne Dyer says: “Everything you do is based on the choices you make. It’s not your parents, your past relationships, the job, the economy, the weather, an argument, or your age that is to blame. You, and only you, are responsible for every decision and choice you make. Period.”

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

— 30 —

Successful People vs. Unsuccessful People

SUCCESSFUL PEOPLE
• Keep a “to do” project list
• Embrace change
• Exude joy
• Share information and data
• Talk about ideas
• Read everyday
• Give other people credit for their victories
• Have a sense of gratitude
• Compliment others
• Forgive others
• Accept responsibilities for their failures
• Keep a journal
• Want others to succeed
• Keep a “to be” list
• Set goals and develop life plans
• Continuously learn
• Operate from a transformational perspective

UNSUCCESSFUL PEOPLE
• Exude anger
• Horde information and data
• Talk about people
• Fly by the seat of their pants
• Fear change
• Watch TV everyday
• Take all of the credit for their victories
• Have a sense of entitlement
• Criticize others
• Hold a grudge
• Blame others for their own failures
• Say they keep a journal but really don’t
• Think they know it all
• Operate from a transactional perspective
• Secretly hope that others fail
• Don’t know what they want to be
• Never set goals

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BUFFALO RUNNERS

HALF MARATHON TRAINING FOR AN APRIL HALF MARATHON BEGINS THE LAST WEEKEND OF THIS MONTH! Interested? If you can cover 3 miles in under 36 minutes, you can do this! Contact me if you have any questions!

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THE EVENING CREW IS NOW FIVE DAYS A WEEK!

The evening class is now 5 days a week, mirroring the two morning classes and beginning at 5:30pm, Monday – Friday.

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COLD WEATHER POLICY

Anytime the “Feels like” temperature on The Weather Channel – I’ll be using the TWC app for iPhone — drops to 30 or below, we’ll go inside.

If the Memphis City Schools close for ice or snow, we will also stand down.

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YOU GET OUT WHAT YOU PUT IN!

What you get out of the workouts is determined by you.

How much do you work? How much effort you put into trying to do all of the repetitions with proper form and how much weight you’re using will determine what you get out of each workout.

It’s time for you to go up in weights … that’s what I’m thinking!

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EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

WEAR YOUR RANK INSIGNIA SHIRT, SUB 7 SHIRT, OR OTHER USMC FITNESS BOOT CAMP SHIRT!

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FACEBOOK REMINDER

When you check-in on Facebook, be sure to check-in on our OFFICIAL PAGE. That would be “USMC Fitness Boot Camp” and it has my picture on the page and boot camp is two words. The other pages are those that other people created without looking for the OFFICIAL PAGE and are duplicates. Those pages refer to us, but aren’t the authorized page.

Thanks, all!

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SUB SEVEN CLUB!

Members of the Sub-7 Club are Boot Campers who’ve run the mile in under 7 minutes under my observation and timing.

Congratulations to the following members of the Sub Seven Club:

Lance Corporal Lee Chase,
Staff Sergeant Patrick Moore,
Staff Sergeant Rob Johnston,
Sergeant Andrew Stolnicki,
Lance Corporal Chris McLelland,
Gunnery Sergeant Bart Thomas,
First Sergeant Matt Green,
Staff Sergeant Dory Sellers,
Master Sergeant John Winford,
Sergeant Major Andrew Forsdick
and Gunnery Sergeant Henry Kenworthy.

Next challenge is Tuesday morning, January 29 at 0515 at the U of M track next to the Field House.

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VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY, T-SHIRT DAY!

And please go to

http://www.birthdayalarm.com/dob/76952967a424079603b362

And enter your boot camp anniversary date. If that information is already there and correct, you’re good to go.

Every Wednesday is our Official BOOT CAMP T-SHIRT DAY! You can wear your rank insignia shirt anytime you‘d like, of course, but always every Wednesday!

The Rank Structure of the Quarterdeck:

Under 6 months is a Private
Six months to 1 year is a Private First Class.

Over 1 year is a Lance Corporal
– Amber Jackson 4/2011
– Sherri Thompson 4/2011
– Carrie Schule 5/2011
– Mary Bauer 6/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Wayne Henderson 1/2011
– Michelle Moss 5/2011
– Lee Chase 7/2011
– JD Dombroski 8/2011
– Lindsey Stanfill 9/2011
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Pam Torres – meritoriously promoted 12/2012
– Tait Keller 12/2012
– Kitty Keller 12/2012

Over 2 years is a Corporal
– Emily Melonas 6/2010
– Cecelia DeLacy 2/2010
– Beth Mills 5/2010
– Ashley Hofeditz 4/2010
– Anne Marie Wyatt 4/2010
– Jenni Harris 8/2010
– Tim Romanow 8/2010
– Ashley McClure 8/2010
– Wendy Shea 4/2008*
– Jeremy Harris 1/2009*
– Falana Scott 7/2010
– Paul Bauer 11/2012

Over 3 years is a Sergeant
– Teresa Faulk 6/2009
– Meg Cannon 3/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Jonathan Phillips 10/2008
– Ben Killerlain 1/2009
– Sarah Vickers 8/2009
– Shena Clemons 10/2008
– Robert Hunt 8/2009
– Albo Carruthers 8/2008
– Kim Wamble 8/2008*
– Scott Plunkett 10/2008

Over 4 years is a Staff Sergeant
– Buddy Daves 5/2008
– Anne Mead 2/2005*
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Oscar Adams 3/2008
– Anne Kenworthy 8/2008
– Alan Schaeffer 4/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008

Over 5 years is a Gunnery Sergeant
– Mike Ryan 5/2006*
– Leslie Garey 6/2007
– Henry Kenworthy 5/2007
– Michelle Dunn 3/2007
– Frank Jemison /2007
– Bart Thomas /2007
– Matt Prince /2007
– Beth Rehrig 7/2007
– George Rose /2007

Over 6 years is a Master Sergeant
– John Winford 2/2006
– Kay Ryan 10/2006
– Megan Warr 8/2006
– Kay Shelton 1/2006
– Leesa Jensen 5/2006
– Rob Norcross 8/2006
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Jeff Lee 1/2006
– Ralph Braden 9/2006

Over 7 years is a First Sergeant
– Melissa Moore 2/2005
– Louis Glazer 3/2005
– Scot Bearup 10/2005
– Matt Green 5/2005
– Gary Thompson 10/2005

Over 8 years is a Sergeant Major
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Teri Trotter 4/2004

Over 9 years is a Warrant Officer 1
– David Townsend 1/2004
– Amy Singer 9/2003
– Peter Pettit 5/2003
– John Whittemore 1/2003
– Buddy Flinn 7/2003

Over 10 years is a Chief Warrant Officer 2
– Pat McGhee 1/2003

* broken time

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ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

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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!

(This is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up.)

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USMC FITNESS BOOT CAMP CLASSES – NEW STUFF!

0530 Monday through Friday
(First and second Tuesday of the month are M-16 Workouts at CUMC. Third and fourth Tuesdays are Mt. Fuji Workouts at the U of M)

0645 M-F

5:30 PM: Monday through Friday.

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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, (there are fake boot camps out there) 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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WANT TO LOSE 15 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.

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

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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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Q. How can I get up in the morning on a consistent basis?
A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:
1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.
2. Once the last call alarm goes off, the bed become OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn on the TV.
4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.
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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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