Sergeant Tony's Blog

Archive for July, 2013

Is Stephen King THAT Creepy? — Sgt. Tony Ludlow’s blog post for 7/31/2013

Jul. 31st 2013

I attended a writer’s workshop a couple of years ago.

Aspiring writers like to attend workshops, seminars, and conferences because we hope that attending them will:

a) make our own writing better;
b) lead to less embarrassment if we tell a new acquaintance, who asks what we do, that we’re a “writer;” and
c) will lead to an enormous book deal that will, once and for all, make us tons of money and will make us more comfortable telling people that we’re writers.

In just about every book on the subject of writing there’s the answer to the question: “What should I write about?” And in almost every instance the answer is: “Write about what you know.”

Recently, John Grisham was asked why he writes novels that deal with the law. His answer? “Because that’s what I know. I couldn’t write about architecture or dentistry. That wouldn’t sell. People love to read about crooked lawyers and dead judges.” To date, he’s written almost 30 novels about lawyers and judges.

And while this is often a good answer to that question, it’s not the only answer. There’s no way that Stephen King’s knowledge of the creepy weird can be that extensive. And we can’t assume that Arthur Golden actually knew what being a geisha was like.

What fascinates me about good writing is an author’s ability to conjure up well-developed characters out of thin air that are so different from the other characters and from the author as well. That’s art.

If you were asked to write about what you know, what would you write? What do you know?

“I’m bored” is one of the unhappiest things I’ve ever heard. It’s a RED FLAG that serves as both a warning and a confession. If a woman says it, it’s a red flag. If a man says that, it’s a sad testimonial. Why aren’t you living your life to its fullest? Why aren’t you engaged in life? Why aren’t you investing in yourself by learning, doing, and advancing your life and ambitions forward? “The average man, who does not know what to do with this life, wants another one which shall last forever,” said Anatole France.

And single men and women with nothing to bring to the table seem desperate to be in a relationship with someone who’ll cure their boredom. Yikes!

Have you ever been confounded by people who are intent on eternal life after they die, but who don’t know what to do with the one they’re presently living? “I’m bored,” they say. I guess they’ll just have to play more Candy Crush.

I won’t pretend to have the answers to life’s most perplexing questions. (I mean, I have difficulty deciding where to eat when I go out.) For example:
– I don’t know where evil came from. (And don’t say, “Fort Smith, Arkansas!”)
– I don’t know how many angels can dance on the head of a pin.
– I don’t know if God can make a rock so big that He can’t move it.
– I don’t know why bad things happen to good people.
– I don’t think everything happens for a reason. I think some things obviously do.
– I don’t know how to get the inmates in Congress to behave like Statesmen instead of like career politicians.
– I don’t know how to get us out of Afghanistan. If I did know, my friend, Stephen New, would still be alive. Instead, his funeral is on Saturday.

There’s a lot I don’t know or am not sure of.

But here are a couple of things I do know.

1) This life isn’t a dress rehearsal. This is it!

2) The body you’ve got right now, is the only one you’re going to get! And it’s going to need LOTS of attention along the way!

3) Investing in people is wiser than investing in stuff.

I hope that today you’ll do an assessment of your life goals and priorities.

I hope that you’ll give more than you get.

I hope that you’ll serve more than you’re served.

I hope you’ll make new friends. (You don’t have too many friends already do you?)

I hope you’ll exercise, preferably with me! I need your fellowship and your money! But mostly your fellowship.

Be awesome! And if you can’t be awesome, be funny. And If you can’t be funny, be friendly. And if you can’t be friendly, be smart. And if you can’t be smart, be agreeable. And if you can’t be agreeable, please stay home all day!

Read. Learn. Explore. Dream. Move. Do. Be still.

Live a remarkable life!

— 30 —

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BOGGING (– one part boot camp, one part cardio.) FOR 0530 AND 0645 TOMORROW!
BOGA FOR 5:45PM TOMORROW

EVERYONE can do this!

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August is our Anniversary Month – 14 YEARS! – and is also our Bring a Friend to Boot Camp month. For every friend you bring you get 1 point; if that friend also joins, you get 3 additional points. The Boot Camper who has the most points at the end of the month gets $100!!!

Let me invite you to run the Forrest Spence 5K on August 24! More details to follow!

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$40,000.

Forty Thousand Dollars.
Actually more than that.
More than $40,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!

Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!

In addition to this, we will be making an aggressive effort to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But this year it has become personal. Just a few weeks ago, Andrew himself was diagnosed with MS.

So this year, I’m riding the MS 150 in honor of our friend! I’m inviting you to join in the ride and/or to make a donation! More about that later. But here’s a link that will give you more information! Andrew’s team name is “F MS.”

Thanks everyone!

http://main.nationalmssociety.org/goto/Ludlow
or http://biketns.nationalmssociety.org/site/PageServer?pagename=BIKE_TNS_homepage&JServSessionIdr004=36p93wgkw2.app330b

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YOU ARE MY SALES STAFF

SO DON’T FORGET THAT YOU GET A FREE MONTH OF BOOT CAMP WHEN ONE OF YOUR FRIENDS JOINS!

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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TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,
(An Registered Dietitian has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.”)

Get a Boost from Breakfast

Just as you heard in elementary school, breakfast is the most important meal of the day. Unfortunately, many people skip breakfast – one of the biggest nutritional mistakes a person can make.

As a Registered Dietitian, I have heard many reasons why people choose to skip breakfast: I’m not hungry in the morning … I don’t have time … I’m on a diet. Missing this most important meal can leave you with low energy levels, affect your exercise performance, slow your metabolism and can lead to overeating later in the day, not a good weight loss or management strategy.

Eating a healthy breakfast kick-starts your metabolism and refills your liver glycogen stores that were depleted while you were sleeping. Studies show that people who eat breakfast are less likely to impulse snack later in the day and are more successful when trying to maintain or lose weight. You are also much more likely to meet your nutritional goals by starting your day with a high-energy breakfast. For those who say that they are not hungry in the morning, once you start eating breakfast regularly, your body actually starts to get hungry for it.

The best choices for breakfast should consist of a combination of foods from at least three food groups. Protein and fiber are keys to keeping you full and satisfied. The fat content of your breakfast is also important. Aim for no more than five total grams of fat and no more than one to two grams of saturated fat. Be sure to stay away from the super sugary breakfast foods that give you calories and not much more. The sugary foods can cause a glucose surge with a crash about an hour later.

Taking these nutritional requirements into account, I recommend these ideas for a few healthy breakfasts that are quick, easy and tasty.
• Cold cereal with skim milk and fruit- Look for those cereals that have three grams or less of fat, eight grams or less of sugar and five grams or more of fiber. My favorites right now are: Kashi Go Lean Crunch and Kashi Heart to Heart.
• Hot cereal topped with nuts, dried fruit and milk- Try these standbys: old-fashioned oatmeal, cream of wheat and even Grapenuts.
• Toasted whole-wheat bagel topped with peanut butter and sliced banana-I like Orowheat 100% whole-wheat bagels with nine grams of fiber per bagel.
• Breakfast parfait- Layer low-fat or nonfat yogurt with fresh berries and low-fat granola.
• Breakfast rice pudding- Cook brown rice with milk instead of water and top with a little bit of honey, dried fruit, and/or nuts.
• Smoothies- Make your own breakfast smoothie by blending a combination of low-fat yogurt, milk, ice and fresh fruit.
• Breakfast burrito- Fill whole wheat tortillas with scrambled eggs, salsa and even beans.
• On the go-Grab string cheese, fresh fruit and a whole-wheat fig bar or low-fat granola bar.
• Leftovers- Who says breakfast has to be traditional? Have leftover veggie pizza with a glass of juice, baked chicken with rice and vegetables, even a hearty bowl of soup with a chunk of multigrain bread.

Another healthy breakfast you can try is a slice of breakfast bread with a glass of milk.

Healthy Breakfast Bread (make several loaves, slice, freeze, and pull out slices as needed.)

1 cup whole wheat flour; 1 cup all purpose flour; 2 tsp. baking powder; 1/2 tsp baking soda; 1/2 tsp salt; 1/4 cup wheat germ; 1/4 cup softened butter; 1/4 cup honey; 2 eggs lightly beaten; 3/4 cup plain yogurt. (see variations below)

Preheat oven to 350. Mix dry ingredients. In a large bowl, cream the honey and butter. Add eggs and beat 30 seconds. Fold flour mixture into butter mixture alternately with yogurt. Beat only until moist. Stir in one of the mixtures below. Bake in a loaf pan for about one hour or until a cake tester comes out clean.

Banana Bread: Add 1 cup mashed banana and a dash of cinnamon to batter.
Peanut Butter Bread: Add 1/2 cup creamy peanut butter to butter and honey mixture.
Apple Bran: Mix 1 cup applesauce, 1/2 cup bran buds, 1 tsp cinnamon and 1/4 tsp nutmeg.
Cranberry Spice: Mix 1/2 cup whole cranberry sauce, 1/2 cup chopped walnuts, 1 tbsp. granted orange rind, 1 tsp. cinnamon.

Remember, there is no one right breakfast food. It doesn’t matter if it takes little or no prep time and you eat it as you run out the door, or if it is a sit-down breakfast that takes 30 minutes to prepare. Eating breakfast isn’t important just for our children. We need to refuel our bodies and rev up our metabolism to keep us feeling and running strong.

Thank you, Ashley!

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If you run with music, turn it down or use only one earbud. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

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FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 3000 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our boot camp page. Just go to the page and you’ll see a section on the right that will allow you to easily invite your friends to like the page. In particular, your Memphis friends!

This may be the first seed to sow in helping a friend get back into exercise and fitness! They can get exposed to what goes on, they’ll be more likely to make a change and maybe even join you on The Quarterdeck!

Encourage your friends and family to “Like” the page! It might motivate your friends and family to take charge of their lives!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

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DID YOU START USMC FITNESS BOOT CAMP IN MARCH, APRIL, MAY, JUNE, JULY 2012 OR EARLIER?

I am asking you veterans to fill out a card – I have them – with your name, number of years of service, and preferred t-shirt size!

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MAKE A $&(#&@^#!*% FACE!!!!

INCREASE YOUR WEIGHTS!

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.

YOU DETERMINE WHETHER YOUR WORKOUT IS KICKASS OR NOT!

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

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

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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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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:

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

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VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, 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
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Chris Kelley 6/2102
– Steve Havard 5/2012
– Susye Clark 7/2012
– Ema Cyrstal 5/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Alan Compton 4/2012
– Rachel Phillips 2/2012
– Amber Jackson 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Wayne Henderson 1/2011 *
– Michelle Moss 5/2011
– 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
– Mary Bauer 6/2011
– JD Dombroski 4/2011
– Lee Chase 7/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Jenni Harris 8/2010
– Tim Romanow 8/2010
– Wendy Shea 4/2008*
– Jeremy Harris 1/2009*
– Falana Scott 7/2010
– Paul Bauer 11/2010

Over 3 years is a Sergeant
– Beth Mills 5/2010
– Malinda Miller 3/2010
– Ashley McClure 7/2010
– Emily Melonas 6/2010
– Anne Marie Wyatt 8/2010
– Ashley Hofeditz 4/2010
– Cecelia DeLacy 2/2010
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jonathan Phillips 10/2008
– 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
– Meg Cannon 3/2009
– Teresa Faulk 6/2009
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Buddy Daves 5/2008
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Anne Kenworthy 8/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 5 years is a Gunnery Sergeant
– Alan Schaeffer 4/2008
– Mike Ryan 5/2006*
– Leslie Garey 6/2007
– Michelle Dunn 3/2007
– Frank Jemison /2007
– Bart Thomas /2007
– Matt Prince /2007
– Beth Rehrig 7/2007

Over 6 years is a Master Sergeant
– Henry Kenworthy 5/2007
– George Rose /2007
– Anne Mead 2/2005*
– Kay Ryan 10/2006
– Rob Norcross 8/2006
– Jeff Lee 1/2006
– Ralph Braden 9/2006

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– John Winford 2/2006
– Kay Shelton 1/2006
– Louis Glazer 3/2005
– Matt Green 5/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005

Over 8 years is a Sergeant Major
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Melissa Moore 2/2005
– Hank Brown 3/2004
– Teri Trotter 4/2004
– Andrew Forsdick 9/2004

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

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

Battalion Executive Officer
Major Richard Bourland

* 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

5:45 PM: Monday through Thursday, 5:30 on 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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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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Christian Fishes on Range Rovers — Sgt. Tony Ludlow’s blog post for 7/24/2013

Jul. 24th 2013

My favorite Esquire magazine feature is called “What I’ve Learned.”

The feature isn’t written by magazine staffers. Instead, it’s written by famous non-staffers, guys like Robert De Nero, Bruce Springsteen, Brad Pitt, and Colin Powell.

I’m expecting Esquire to call me soon for my contribution. But until that happens, I’m going to update and republish my own feature on my birthday. So, since tomorrow is my birthday, here’s the 2013 installment of …

“What I’ve Learned, “ by Tony Ludlow

The best advice my mother ever gave me: “Son, you can do anything or be anything you want … if you put your mind to it.”

That sounds pretty parental. Your mom and dad probably said the same thing to you too.

Worst advice my mother ever gave me: Basically everything mom told me about girls was wrong, wrong, wrong. Sorry mom, but “be nice, be sweet, be complimentary, give them gifts” was a little flawed.

My grandfather told me that it was unnecessary to tell others “how smart you are or how much money you have.” People will know without you telling them. And if they don’t know, they probably don’t care and telling them will only bore them and make you look like “that guy.” Don’t be “that guy.”

What my grandfather told me about being smart: the man who speaks last, or not at all, is the smartest person in the room. Remember that you’ve got two ears and one mouth.

What he told me about money:
– The love of it is ridiculous.
– Obsession over it will ruin you.
– It can’t compensate for a lack of character.
– Opulence and extravagance are misguided behaviors, like Christian fishes on Range Rovers.
– Live below your means.
– Pay off your credit card bill at the end of the month.
– Be a good tipper.

What he told me about personal accomplishments: accumulate them for your own benefit; most people won’t be that interested in hearing about them.

Helping others reach their goals and ignite their ambitions is the best way to make a difference in the world.

More than what you believe, or claim to believe; more than what creeds you espouse, dogma you declare, things you consider true, or political views you hold, it’s what you do that defines you. It’s what you do that defines you. It’s what you do … that defines you. Everything else is pleasant parlor conversation. Everything else is cheap talk over cocktails. Everything else is chit-chat at the country club. Everything else is what falls to the chicken coop floor. It’s what you do that defines you.

The universe rewards action, not intention. But without intention, action is unfocused and ineffective.

Most profound thing I was told at 18: “Your country has provided you with 18 years of freedom, opportunity, security, and happiness … it’s time to give something back. Join the Marine Corps or the Peace Corps, but find a way to serve your country and your fellow man.”

What the Marine Corps taught me: the meaning of self-discipline, perseverance, courage, pride, leadership, honor, loyalty, sacrifice, and the power of humor. Neither my academic resume, nor my bank statement will be engraved on my headstone, but “Marine” will be.

For my sons and the players I coached, I composed a list of 50 Things Gentleman Should Be. Here are 10 of those things:

1. A Gentleman stands up to greet a woman, an older person, or a superior. When in doubt, get to your feet.
2. A Gentleman dresses appropriately for the occasion. When in doubt, dress up.
3. A Gentleman reads books. He knows that the written word feeds his soul, expands his mind, gives him pleasure, and helps to make him a more interesting person.
4. A Gentleman places great value on honor and loyalty.
5. A Gentleman’s handshake is as good as his word and his word is as good as a signed contract.
6. A Gentleman is confident without being arrogant.
7. A Gentleman can say, “I’m sorry, I was wrong” and mean it.
8. A Gentleman knows the names of those who serve them – the janitor, the clerk, the salesperson – and treats them respectfully and without condescension.
9. A Gentleman doesn’t stare, leer, or gawk at an attractive woman. Act like you’ve seen one before.
10. A Gentleman doesn’t scratch, yawn, spit, or make “body noises” in public or in the presence of others.

Women who are confident and clever are the most attractive women I know! And if they like to smile and if they have a great laugh … well, that’s the best! Party girls are a dime a dozen. They make for poor companions and even lesser friends.

Attraction is not a choice. But it can be sabotaged, blinded, and assassinated. It can also be enhanced and nurtured.

I don’t trust extremes, political, religious, or social activist. I generally avoid one-dimensional people.

I don’t trust people with agendas.

I don’t trust people who don’t have many friends, especially those lacking in long-term quality friends.

I don’t trust people whose friends all come from one gene pool, one interest group, one religious affiliation, one political party, or one ethnicity.

I don’t trust people who don’t like dogs and I don’t trust the people who aren’t liked by dogs.

There is no accounting for taste (“WHAT does she see in THAT guy?” has been asked since the Stone Age).

The true measure of a man has little to do with what you can see.

Happiness is an inside job. Money can’t buy it; stuff won’t provide it; vacations won’t alter it. Who you are on Monday morning is who you are.

I admire people who live by a code, who value honor, who are discerning, who won’t suffer a fool.

I think that everyone deserves the benefit of the doubt, a second opportunity, and a chance to be forgiven. There are two sides to every story and every situation. No matter how flat you make a pancake, it’s still got two sides.

One of the hardest things to do in life is establishing boundaries to keep toxic people at a safe distance. Removing people from your life is like a coach cutting players from the team. You’re the coach of TEAM YOU and the only players YOU should have sitting on YOUR bench are those who want you to win and are committed to your success! Everyone else can sit in the stands.

Defending yourself and explaining yourself, especially when you’ve done nothing wrong, is a sign of weakness, not strength. Your true friends don’t need it and your enemies won’t believe it … and they don’t deserve it.

I’ve learned the difference between style and substance. Good conversation trumps good looks every single time! Every. Single. Time.

I’ve learned to define “enough.”

When I meet someone for the first time, I fully expect to like them. New people start out with an “A” in my grade book.

I’ve learned that someone’s attitude, the way they process the world around them, the spirit and enthusiasm that they use to engage life, and the energy they exude everyday are more important than looks, money, beauty, or education. A good attitude will compensate for a lack in those four things. Beautiful, rich, and educated never compensates for boring, foul, and negative.

Knowing who you are is the most important knowledge you’ll acquire. I am not my khakis, my bank account, my car, my house, my status, my age, my job, or my family name. It took me a long time to figure those things out.

Everyone has these three things in limited supply and they must be respected and treated with care: time, energy, and money. Don’t waste anyone’s or your own.

Not even God can change the past, so forgive yourself and move on, as best as you can … and purpose to do better. And distance yourself from anyone who prefers to shackle you to a past that you can’t change.

Find out what the right thing is to do, and then do it.

Getting older is simply an accumulation of years. Acting old is a mindset that can happen at 25 or 55. Look at Bruce Springsteen.

When you quit laughing and when you quit physically moving, it’s over!

— 30 —

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BOGA FOR 0530 AND 0645 TOMORROW!
BOGGING FOR 5:45PM TOMORROW – one part boot camp, one part cardio. EVERYONE can do this!

———————————-

$40,000.

Forty Thousand Dollars.
Actually more than that.
More than $40,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!

Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!

In addition to this, we will be making an aggressive effort to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But this year it has become personal. Just a few weeks ago, Andrew himself was diagnosed with MS.

So this year, I’m riding the MS 150 in honor of our friend! I’m inviting you to join in the ride and/or to make a donation! More about that later. But here’s a link that will give you more information! Andrew’s team name is “F MS.”

Thanks everyone!

http://main.nationalmssociety.org/goto/Ludlow
or http://biketns.nationalmssociety.org/site/PageServer?pagename=BIKE_TNS_homepage&JServSessionIdr004=36p93wgkw2.app330b

———————————————-

FACEBOOK!!!

If you want to ensure that you receive all my updates on Facebook, here’s what you should do:

1) Go to my page Tony Ludlow and to the USMC Fitness BOOT CAMP page. https://www.facebook.com/USMCFitnessBootCamp?ref=ts&fref=ts
2) Hover over the ‘Like’ button.
3) Click ‘Settings.’
4) Select ‘All updates.’

Thanks, everyone!

————————————————————-

YOU ARE MY SALES STAFF

SO DON’T FORGET THAT YOU GET A FREE MONTH OF BOOT CAMP WHEN ONE OF YOUR FRIENDS JOINS!

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!
———————————————-

TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,
(An Registered Dietitian has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.”)

Ashley’s top 3 nutrition questions answered!

1. I only eat 1200 calories a day, why am I not losing weight? More than likely, you have slowed your metabolism down. You went from eating 2400 calories a day to 1200 calories a day and your body thinks you are starving and that there must be a shortage of food. So in order to protect itself, your body slows down your metabolism. You don’t want to starve yourself to be able to lose weight, you actually want to be able to eat as many calories as you can and still lose weight. Most women (depending on several factors such as age, height, weight, and activity level) can actually eat 1400-1800 calories a day and still lose weight! Most men can eat 2600-2000 calories a day. And if you have more than 10 pounds to lose, decreasing your calories as you lose weight is the best way to go.

2. I seem to be so hungry in the afternoons and/or evenings and then make poor food choices, what can I do? If you find yourself consistently ravenous in the afternoons or evenings, take a look at how much you eat during the day. Chances are, you are not eating enough throughout the day, which can easily lead to you being super hungry in the late afternoon or evening. And when you are really hungry, your plans for eating healthy go right out the window. Remember the saying “Eat breakfast like a King, lunch like a Queen, and dinner like a Pauper.” The best strategy for afternoon and evening hunger is to eat a larger breakfast and lunch and have a planned, healthy snack in the afternoon that contains a hunger busting blend of protein, fiber, and fat; such as low-fat Greek yogurt with half a sliced banana and a tablespoon of sliced almonds.

3. I’m only eating ______ number of calories and I’m still not losing weight, why is this? I get this question more than any other! And the answer is often, but not always the same. Most of the time, the issue is that the person is not really eating that many calories, but many many more! They might think they are eating only 1600 (or whatever calorie level is appropriate for them) but they are actually eating 2000 calories or more. The best way to make sure that you are actually eating only the calories you think you are is to record what you eat. Every single bite and every single morsel! These bites can easily add up to over 500 calories a day, enough to halt weight loss. Most people underestimate how much they eat and overestimate how many calories they burn through exercise. But by tracking what you are eating, by either using an phone app such as MyFitness Pal, or by using a journal with a calorie counting book, you can actually see just how many calories you are taking in. And research shows that one of the best keys to success in keeping weight off is recording what you eat!”

Thank you, Ashley!

———————————————-

If you run with music, turn it down or use only one earbud. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

———————————————-

FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 3000 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our boot camp page. Just go to the page and you’ll see a section on the right that will allow you to easily invite your friends to like the page. In particular, your Memphis friends!

This may be the first seed to sow in helping a friend get back into exercise and fitness! They can get exposed to what goes on, they’ll be more likely to make a change and maybe even join you on The Quarterdeck!

Encourage your friends and family to “Like” the page! It might motivate your friends and family to take charge of their lives!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

——————————————–

DID YOU START USMC FITNESS BOOT CAMP IN MARCH, APRIL, MAY, JUNE, JULY 2012 OR EARLIER?

I am asking you veterans to fill out a card – I have them – with your name, number of years of service, and preferred t-shirt size!

————————————–

MAKE A $&(#&@^#!*% FACE!!!!
INCREASE YOUR WEIGHTS!
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.

YOU DETERMINE WHETHER YOUR WORKOUT IS KICKASS OR NOT!

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

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

——————————————-

EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

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

————————————

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:

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

———————————————-

VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, 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
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Chris Kelley 6/2102
– Steve Havard 5/2012
– Susye Clark 7/2012
– Ema Cyrstal 5/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Alan Compton 4/2012
– Rachel Phillips 2/2012
– Amber Jackson 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Wayne Henderson 1/2011 *
– Michelle Moss 5/2011
– 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
– Mary Bauer 6/2011
– JD Dombroski 4/2011
– Lee Chase 7/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Jenni Harris 8/2010
– Tim Romanow 8/2010
– Wendy Shea 4/2008*
– Jeremy Harris 1/2009*
– Falana Scott 7/2010
– Paul Bauer 11/2010

Over 3 years is a Sergeant
– Beth Mills 5/2010
– Malinda Miller 3/2010
– Ashley McClure 7/2010
– Emily Melonas 6/2010
– Anne Marie Wyatt 8/2010
– Ashley Hofeditz 4/2010
– Cecelia DeLacy 2/2010
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jonathan Phillips 10/2008
– 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
– Meg Cannon 3/2009
– Teresa Faulk 6/2009
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Buddy Daves 5/2008
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Anne Kenworthy 8/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 5 years is a Gunnery Sergeant
– Alan Schaeffer 4/2008
– Mike Ryan 5/2006*
– Leslie Garey 6/2007
– Michelle Dunn 3/2007
– Frank Jemison /2007
– Bart Thomas /2007
– Matt Prince /2007
– Beth Rehrig 7/2007

Over 6 years is a Master Sergeant
– Henry Kenworthy 5/2007
– George Rose /2007
– Anne Mead 2/2005*
– Kay Ryan 10/2006
– Rob Norcross 8/2006
– Jeff Lee 1/2006
– Ralph Braden 9/2006

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– John Winford 2/2006
– Kay Shelton 1/2006
– Louis Glazer 3/2005
– Matt Green 5/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005

Over 8 years is a Sergeant Major
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Melissa Moore 2/2005
– Hank Brown 3/2004
– Teri Trotter 4/2004
– Andrew Forsdick 9/2004

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

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

Battalion Executive Officer
Major Richard Bourland

* broken time

—————————————

ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

———————————–

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.)

—————————————

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

5:45 PM: Monday through Thursday, 5:30 on Friday.

————————————-

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!

————————————-

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.

—————————————————

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.
—————————————–

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 »


EVENING CLASS — Thurs., 18 July 2013

Jul. 18th 2013

Listen up, Evening Crew!

“BOG” was planned for this afternoon (boot camp + jogging/running) but the weather looks to be more conducive to BOGA in the gym at 5:45pm. IF the weather breaks, we’ll be outside for BOG, but if it continues to rain, we’ll have boot camp + power yoga in the gym!

GET SOME!

Posted by Tony Ludlow | in Uncategorized | No Comments »


AT THE END OF THE DAY — Sgt. Tony Ludlow’s blog post for 7/17/2013

Jul. 17th 2013

There are a lot of words and phrases that I hate.

I hate “baby bump.” I hate when someone says “yeppers” instead of “yes, sir.” I hate “anywhoo.” I hate when wait staff, counter help, and others in the service industry say “no problem” instead of “you’re welcome” when I say “thank you” to them. I’m pretty weary of “at the end of the day” too.

There are several others that get on my nerves, but the one phrase that really irritates me: “It is what it is.” I hear it all the time. Old hippies say it. Teens say it. Soccer moms say it. Hipsters say it. Pseudo-philosophers say it. Heck, sometimes I say it!

What bothers me is that I don’t have a better substitute for that phrase. When I try to say the same thing in a different way, it just ends up sounding too wordy. It actually sounds like I’m trying to avoid saying it.

That said, I apologize for using it in the paragraphs that follow.

Since the early 90s, Michael J. Fox has been battling a personal and public battle with Parkinson’s disease. A battle that has changed his perspective and outlook on life.

For a long time, I’ve given a lot of thought to the essence of happiness and contentment. What does it mean to be positive and optimistic? Partly for personal reasons and reflections, and partly for professional reasons, I’ve been thinking about these things. Why are some people happy and others, no matter what is going on in their lives, aren’t? Why do some people seem to insist on generating detrimental drama in their lives.

Recently I reread an interview that Michael J. Fox gave to Esquire magazine. In it he touched on two things that I’ve been thinking about. The two keys to happiness: acceptance and expectation. Fox said, “My happiness grows in direct proportion to my acceptance and in inverse proportion to my expectations.”

Acceptance isn’t the same thing as resignation or fatalism. It just means that there are some things I canNOT change. It is what it is. (There, I said it.) There are some people who will never like me, no matter what. And going out of my way, trying to suck up to them — like some sort of pathetic sycophant — to try to win them over, is pointless.

It is what it is. And you can’t change anyone but yourself. Others will change in response to the change in you. Or they won’t. Either way, you’re the only one you can change.

There are some things I will never be able to do. There are realities in life that just have to be accepted, otherwise you’ll be slamming your head against a brick wall, thinking you’re going to change the wall. This is in opposition to trying new things and working hard to achieve your goals.

Athletically, I know I’ll never win an Olympic medal in the marathon, but I’m not resigned to sit on the couch. I CAN run a marathon though!

I know I’m never going to win Wimbledon, but I CAN play tennis.

I know I’m never going to win the Tour de France, but I CAN race my bicycle!

Expectations can keep you in a constant state of misery and disappointment. People who have unrealistic expectations and a sense of entitlement, are trapped in a prison of anxiety, disappointment, anger, and unhappiness.

People who woke up this morning expecting the world to screw them, misinterpreting the events in their lives, and processing those things in error, are likewise walking through their days in a fog of ignorance and anger.

When I think about the things in my life that make me unhappy or disappointed, I can usually trace it back to my expectations being unrealized. I expect ABC and I get FPQ, making me angry, hurt, or upset. If I do ABC for someone expecting XYZ in reciprocation, I’m doomed to disappointment and anger. Doomed!

One of my favorite teachers in high school used to say, “Lower your expectations, but not your standards.”

Accept it … it is what it is.

Expect nothing and everything you get becomes a gift.

One moral of the story: If you don’t exercise and eat right, go ahead and accept the fact that you’re going to gain weight and feel like crap. Expect to slow down, become weak, and enjoy the benefits of diminished capabilities and seat belt extensions.

The Serenity Prayer, traditionally attributed to Saint Francis and theologian Reinhold Niebuhr says: “God grant me the serenity to accept the things I cannot change, courage to change the things I can, and the wisdom to know the difference.”

And Sergeant Tony says: “You can always change yourself.”

— 30 —

———————————-

BOG FOR EVERYONE TOMORROW! – one part boot camp, one part cardio. EVERYONE can do this!

———————————-

$40,000.

Forty Thousand Dollars.
Actually more than that.
More than $40,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!

Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!

In addition to this, we will be making an aggressive effort to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But this year it has become personal. Just a few weeks ago, Andrew himself was diagnosed with MS.

So this year, I’m riding the MS 150 in honor of our friend! I’m inviting you to join in the ride and/or to make a donation! More about that later. But here’s a link that will give you more information! Andrew’s team name is “F MS.”

Thanks everyone!

http://main.nationalmssociety.org/goto/Ludlow
or http://biketns.nationalmssociety.org/site/PageServer?pagename=BIKE_TNS_homepage&JServSessionIdr004=36p93wgkw2.app330b

———————————————-

FACEBOOK!!!

If you want to ensure that you receive all my updates on Facebook, here’s what you should do:

1) Go to my page Tony Ludlow and to the USMC Fitness BOOT CAMP page. https://www.facebook.com/USMCFitnessBootCamp?ref=ts&fref=ts
2) Hover over the ‘Like’ button.
3) Click ‘Settings.’
4) Select ‘All updates.’

Thanks, everyone!

————————————————————-

YOU ARE MY SALES STAFF

SO DON’T FORGET THAT YOU GET A FREE MONTH OF BOOT CAMP WHEN ONE OF YOUR FRIENDS JOINS!

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!
———————————————-

TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,
(An Registered Dietitian has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.”)

Ashley’s top 3 nutrition questions answered!

1. I only eat 1200 calories a day, why am I not losing weight? More than likely, you have slowed your metabolism down. You went from eating 2400 calories a day to 1200 calories a day and your body thinks you are starving and that there must be a shortage of food. So in order to protect itself, your body slows down your metabolism. You don’t want to starve yourself to be able to lose weight, you actually want to be able to eat as many calories as you can and still lose weight. Most women (depending on several factors such as age, height, weight, and activity level) can actually eat 1400-1800 calories a day and still lose weight! Most men can eat 2600-2000 calories a day. And if you have more than 10 pounds to lose, decreasing your calories as you lose weight is the best way to go.

2. I seem to be so hungry in the afternoons and/or evenings and then make poor food choices, what can I do? If you find yourself consistently ravenous in the afternoons or evenings, take a look at how much you eat during the day. Chances are, you are not eating enough throughout the day, which can easily lead to you being super hungry in the late afternoon or evening. And when you are really hungry, your plans for eating healthy go right out the window. Remember the saying “Eat breakfast like a King, lunch like a Queen, and dinner like a Pauper.” The best strategy for afternoon and evening hunger is to eat a larger breakfast and lunch and have a planned, healthy snack in the afternoon that contains a hunger busting blend of protein, fiber, and fat; such as low-fat Greek yogurt with half a sliced banana and a tablespoon of sliced almonds.

3. I’m only eating ______ number of calories and I’m still not losing weight, why is this? I get this question more than any other! And the answer is often, but not always the same. Most of the time, the issue is that the person is not really eating that many calories, but many many more! They might think they are eating only 1600 (or whatever calorie level is appropriate for them) but they are actually eating 2000 calories or more. The best way to make sure that you are actually eating only the calories you think you are is to record what you eat. Every single bite and every single morsel! These bites can easily add up to over 500 calories a day, enough to halt weight loss. Most people underestimate how much they eat and overestimate how many calories they burn through exercise. But by tracking what you are eating, by either using an phone app such as MyFitness Pal, or by using a journal with a calorie counting book, you can actually see just how many calories you are taking in. And research shows that one of the best keys to success in keeping weight off is recording what you eat!”

Thank you, Ashley!

———————————————-

If you run with music, turn it down or use only one earbud. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

———————————————-

FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 3000 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our boot camp page. Just go to the page and you’ll see a section on the right that will allow you to easily invite your friends to like the page. In particular, your Memphis friends!

This may be the first seed to sow in helping a friend get back into exercise and fitness! They can get exposed to what goes on, they’ll be more likely to make a change and maybe even join you on The Quarterdeck!

Encourage your friends and family to “Like” the page! It might motivate your friends and family to take charge of their lives!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

——————————————–

DID YOU START USMC FITNESS BOOT CAMP IN MARCH, APRIL, MAY, JUNE, JULY 2012 OR EARLIER?

I am asking you veterans to fill out a card – I have them – with your name, number of years of service, and preferred t-shirt size!

————————————–

MAKE A $&(#&@^#!*% FACE!!!!
INCREASE YOUR WEIGHTS!
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.

YOU DETERMINE WHETHER YOUR WORKOUT IS KICKASS OR NOT!

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

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

——————————————-

EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

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

————————————

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:

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

———————————————-

VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, 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
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Chris Kelley 6/2102
– Steve Havard 5/2012
– Susye Clark 7/2012
– Ema Cyrstal 5/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Alan Compton 4/2012
– Rachel Phillips 2/2012
– Amber Jackson 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Wayne Henderson 1/2011 *
– Michelle Moss 5/2011
– 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
– Mary Bauer 6/2011
– JD Dombroski 4/2011
– Lee Chase 7/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Jenni Harris 8/2010
– Tim Romanow 8/2010
– Wendy Shea 4/2008*
– Jeremy Harris 1/2009*
– Falana Scott 7/2010
– Paul Bauer 11/2010

Over 3 years is a Sergeant
– Beth Mills 5/2010
– Malinda Miller 3/2010
– Ashley McClure 7/2010
– Emily Melonas 6/2010
– Anne Marie Wyatt 8/2010
– Ashley Hofeditz 4/2010
– Cecelia DeLacy 2/2010
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jonathan Phillips 10/2008
– 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
– Meg Cannon 3/2009
– Teresa Faulk 6/2009
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Buddy Daves 5/2008
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Anne Kenworthy 8/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 5 years is a Gunnery Sergeant
– Alan Schaeffer 4/2008
– Mike Ryan 5/2006*
– Leslie Garey 6/2007
– Michelle Dunn 3/2007
– Frank Jemison /2007
– Bart Thomas /2007
– Matt Prince /2007
– Beth Rehrig 7/2007

Over 6 years is a Master Sergeant
– Henry Kenworthy 5/2007
– George Rose /2007
– Anne Mead 2/2005*
– Kay Ryan 10/2006
– Rob Norcross 8/2006
– Jeff Lee 1/2006
– Ralph Braden 9/2006

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– John Winford 2/2006
– Kay Shelton 1/2006
– Louis Glazer 3/2005
– Matt Green 5/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005

Over 8 years is a Sergeant Major
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Melissa Moore 2/2005
– Hank Brown 3/2004
– Teri Trotter 4/2004
– Andrew Forsdick 9/2004

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

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

Battalion Executive Officer
Major Richard Bourland

* broken time

—————————————

ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

———————————–

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.)

—————————————

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

5:45 PM: Monday through Thursday, 5:30 on Friday.

————————————-

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!

————————————-

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.

—————————————————

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.
—————————————–

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 »


Facebook Stalkers! — Sgt. Tony Ludlow’s blog post for 7/10/2013

Jul. 10th 2013

Sometimes I look at my high school classmates on Facebook.

You too?

We’re all a little curious about how our fun, life-of-the-party, krazzy, athlete buddies are doing these days. How they’ve morphed into … well … something else.

Or we want to know what the girl who wouldn’t give us the time of day, back in the day, looks like to-day.

But I often scratch my head in disappointed confusion when I read about the lives and lifestyles that some of those childhood friends are leading. Sometimes I’m encouraged, inspired, and genuinely happy. But sometimes I feel a little sad.

It’s sad to read that your friend peaked in high school. That they decided to settle. That they settled on a life that the trajectory of their high school days didn’t predict. They settled.

Settling.

“Our youth is fleeting
Old age is just around the bend
And I can’t wait to go gray

And I’ll sit and wonder
Of every love that could’ve been
If I’d only thought of something charming to say.
… this is the sound of settling” — lyrics by Death Cab for Cutie

“Where have our days gone?
Have they gone south with other wings?
I’ll just learn to settle on
slightly lesser things.” — lyrics by Floater

Gradually, probably without meaning to, we can settle … into a rut … into the comfort zone … into mediocrity … into materialism … into consumerism … into a life of ever narrowing margins and ever decreasing joy but ever increasing stuff.

It doesn’t have to be that way. It’s never too late to turn things around.

You can turn 30 and enter your first triathlon! You can turn 40 and buy your first road bike! You can turn 50 and hike Mount Kilimanjaro! You can turn 60 and mountain bike the mountains of Colorado!

And that’s EXACTLY what some of you guys have done! Those weren’t just imaginary examples! Four of you Boot Campers have recently done those exact things!

And happily, those Boot Campers are NOT alone! A LOT of you reading this have refused to settle!

And neither should you!

It doesn’t have to be only physical things, or athletic things, or adventurous things. Add to those things mentally stimulating things! You can learn new skills, new languages, and new academic experiences. Some of you are going back to school! Some of you have decided to quit playing Candy Crush in favor of reading books you’ve always intended to read. One of you just finished reading “War and Peace” because you’d always intended to.

Refuse to settle!
Refuse to yield!
Refuse to be irrelevant!
Give no quarter to old age, frump-ism, shlumpadinka-ism, or anything that robs you of vitality and life!
Don’t go easy into that good night … go sliding in at Mach 2 with your hair on fire and “Stairway to Heaven” blarin’ on your speakers!

— 30 —

———————————-

BOGA FOR EVERYONE TOMORROW!

———————————-

$40,000.

Forty Thousand Dollars.
Actually more than that.
More than $40,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!

Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!

In addition to this, we will be making an aggressive effort to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But this year it has become personal. Just a few weeks ago, Andrew himself was diagnosed with MS.

So this year, I’m riding the MS 150 in honor of our friend! I’m inviting you to join in the ride and/or to make a donation! More about that later. But here’s a link that will give you more information! Andrew’s team name is “F MS.”

Thanks everyone!
http://biketns.nationalmssociety.org/site/PageServer?pagename=BIKE_TNS_homepage&JServSessionIdr004=36p93wgkw2.app330b

———————————————-

FACEBOOK!!!

If you want to ensure that you receive all my updates on Facebook, here’s what you should do:

1) Go to my page Tony Ludlow and to the USMC Fitness BOOT CAMP page. https://www.facebook.com/USMCFitnessBootCamp?ref=ts&fref=ts
2) Hover over the ‘Like’ button.
3) Click ‘Settings.’
4) Select ‘All updates.’

Thanks, everyone!

————————————————————-

YOU ARE MY SALES STAFF

SO DON’T FORGET THAT YOU GET A FREE MONTH OF BOOT CAMP WHEN ONE OF YOUR FRIENDS JOINS!

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!
———————————————-

TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,
(An Registered Dietitian has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.”)

“PUMPING IRON!

Q: Hey Ashley, how much iron do we really need? Also, could you address how much iron in supplements actually gets absorbed when taking iron pills?

A: The amount of iron we needs varies based on our gender and age. Men, age 19 and over, need 8 mg of iron a day, women age 19-50 need over double that amount at 18 mg/day, but this level drops at age 51 when the Recommend Dietary Allowance (RDA) is the same as men at 8 mg/day. The iron needs of pregnant women are much higher with an RDA of 27 mg/day. Studies also show that people who are frequent, intense exercisers may also have an increased need for iron, even up to 30% more than their low exercising counterparts.

We need iron to make hemoglobin which is the oxygen carrying part of our red blood cells (RBC) and therefore helps us get enough oxygen throughout our bodies. When we don’t get enough iron, our body makes fewer and smaller red blood cells which means less oxygen.

Signs and symptoms of low iron can include feeling weak, tired, dizzy, irritable, difficulty concentrating, and even headaches and hair loss.
With most routine labs, including a complete blood count, your iron level is checked. But if you have any of these symptoms, tell your doctor.

Some of the causes of low iron include not eating enough iron rich foods, bleeding in or from the body (ulcers, hemorrhoids, or even very heavy menstrual periods), or not being able to absorb iron very well in the case of celiac disease or stomach and small intestine issues.

The best sources and the most readily absorbed sources of iron are from animal products: liver, oysters, beef, chicken, eggs, and turkey. However, other non-animal sources of iron are available from fortified cereals, beans, peas, and spinach. Eating foods high in Vitamin C such as citrus fruits, bell peppers, and strawberries increase the absorption of iron, whether from food sources or iron supplements.

When people have difficulty consuming enough iron from animal and plant sources, an iron supplement may be recommended. Only about 20-30% of iron supplements is elemental iron (the amount of iron available for absorption), but the recommended amount of iron supplementation takes this fact into account.

By eating iron rich foods daily and getting your iron level checked rountinely can help make sure that your body stays well oxygenated!”

Thank you, Ashley!

———————————————-

If you run with music, turn it down or use only one earbud. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

———————————————-

FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 3000 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our boot camp page. Just go to the page and you’ll see a section on the right that will allow you to easily invite your friends to like the page. In particular, your Memphis friends!

This may be the first seed to sow in helping a friend get back into exercise and fitness! They can get exposed to what goes on, they’ll be more likely to make a change and maybe even join you on The Quarterdeck!

Encourage your friends and family to “Like” the page! It might motivate your friends and family to take charge of their lives!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

——————————————–

DID YOU START USMC FITNESS BOOT CAMP IN MARCH, APRIL, MAY, JUNE, JULY 2012 OR EARLIER?

I am asking you veterans to fill out a card – I have them – with your name, number of years of service, and preferred t-shirt size!

————————————–

MAKE A $&(#&@^#!*% FACE!!!!
INCREASE YOUR WEIGHTS!
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.

YOU DETERMINE WHETHER YOUR WORKOUT IS KICKASS OR NOT!

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

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

——————————————-

EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!

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

————————————

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:

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

———————————————-

VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, 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
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Chris Kelley 6/2102
– Steve Havard 5/2012
– Susye Clark 7/2012
– Ema Cyrstal 5/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Alan Compton 4/2012
– Rachel Phillips 2/2012
– Amber Jackson 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Wayne Henderson 1/2011 *
– Michelle Moss 5/2011
– 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
– Mary Bauer 6/2011
– JD Dombroski 4/2011
– Lee Chase 7/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Jenni Harris 8/2010
– Tim Romanow 8/2010
– Wendy Shea 4/2008*
– Jeremy Harris 1/2009*
– Falana Scott 7/2010
– Paul Bauer 11/2010

Over 3 years is a Sergeant
– Beth Mills 5/2010
– Malinda Miller 3/2010
– Ashley McClure 7/2010
– Emily Melonas 6/2010
– Anne Marie Wyatt 8/2010
– Ashley Hofeditz 4/2010
– Cecelia DeLacy 2/2010
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jonathan Phillips 10/2008
– 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
– Meg Cannon 3/2009
– Teresa Faulk 6/2009
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Buddy Daves 5/2008
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Anne Kenworthy 8/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 5 years is a Gunnery Sergeant
– Alan Schaeffer 4/2008
– Mike Ryan 5/2006*
– Leslie Garey 6/2007
– Michelle Dunn 3/2007
– Frank Jemison /2007
– Bart Thomas /2007
– Matt Prince /2007
– Beth Rehrig 7/2007

Over 6 years is a Master Sergeant
– Henry Kenworthy 5/2007
– George Rose /2007
– Anne Mead 2/2005*
– Kay Ryan 10/2006
– Rob Norcross 8/2006
– Jeff Lee 1/2006
– Ralph Braden 9/2006

Over 7 years is a First Sergeant
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– John Winford 2/2006
– Kay Shelton 1/2006
– Louis Glazer 3/2005
– Matt Green 5/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005

Over 8 years is a Sergeant Major
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Melissa Moore 2/2005
– Hank Brown 3/2004
– Teri Trotter 4/2004
– Andrew Forsdick 9/2004

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

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

Battalion Executive Officer
Major Richard Bourland

* broken time

—————————————

ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

———————————–

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.)

—————————————

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

5:45 PM: Monday through Thursday, 5:30 on Friday.

————————————-

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!

————————————-

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.

—————————————————

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.
—————————————–

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 »


Heat Index is 102! … 7/9/2013

Jul. 9th 2013

The heat index is 102, Evening Crew! The Quarterdeck is inside this evening! See you soon!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Friday, 5 July 2013

Jul. 4th 2013

Just a reminder: The Quarterdeck is closed tomorrow, Friday, 5 July 2013! Keep the celebration going if you can! See you all on Monday! Don’t forget your 1 hour of CC!

Posted by Tony Ludlow | in Uncategorized | No Comments »


“UP, AND TO YOUR POSTS!” — Sgt. Tony Ludlow’s blog post for 7/3/2013

Jul. 3rd 2013

Columbus did not discover America.
White Europeans were the first illegal aliens.
America was not founded as a Christian nation.
World War I was not the first time we fought Germans.
Japan was our ally in WWI.
The Founding Fathers did not work tirelessly to end slavery.
Benjamin Franklin did not discover electricity.
No witches were burned in Salem.
Paul Revere was only one of many “midnight riders.”
The Emancipation Proclamation did not free any slaves.

Fellow former history teacher, Brian Gresko, relayed this story about one of his college history professors:

“When I was in college, my European history professor twice explained how feudalism worked in the Middle Ages.

The first time, it was straightforward. There was a king, and then nobles, and below them knights and clergy, and finally the peasant class. He charted these relationships in a lovely little pyramid, and then he wrote above it “Oz.”

Next, he wrote the same words down — king, noble, knight, clergy, peasant — but he drew a messy, tangled web of lines between them. This noble cut a deal with that noble and pledged allegiance to two kings, and so forth. It was confusing. My professor labeled this system “Kansas.”

He explained that we like to think of history in Oz terms: easy, clear, and logical. In fact, history is more often the Kansas version of events: complicated, muddled, and based on emotion. Like in The Wizard of Oz, the land over the rainbow looks pretty and appeals to us more; there are good guys and bad guys and rousing moments of sentiment and song. But we live in Kansas, the real world, and life here is messy.”

History is messy and apparently not very popular. I can’t tell you how many times people have asked me what subject I taught in high school and then they tell me how much they hated history.

It certainly explains why, as historian and author, David McCollough, has said: “Americans are historically illiterate.” Unfortunately this malady isn’t restricted just to the ignorant and uneducated, but historical illiteracy can be found among the people of Walmart and among the most educated as well.

How else can you account for the silly and historically inaccurate things our politicians say? For example, a person with a PhD in English or Biology, or a person with a Law degree or your orthopaedic surgeon, took only the minimal “gen. ed.” history requirement as an undergraduate. That’s usually one year of US History or perhaps one year of Western Civilization. And that, for the vast majority of graduate school and terminal degree curriculums, is the extent of required history courses. Graduate level courses in biology might require a study of the history of biological science, but that’s hardly the same thing as a broad and general understanding of history.

When I taught history, I always gave a test in the first week of the school year. I wanted to gauge how much my students remembered from their middle school American History studies. I’ve done that with adults too. The things that people believe historically are pretty amusing. The things they don’t know are shocking. Jay Leno’s “Jay Walking” segment proves this!

I think part of the hatred of history can be traced back to horrible history teachers who distilled history to memorizing dates, events, places, and names. GAG!!! Talk about boring!

My approach to teaching history was to remember that the subject I taught was “hi-story.” History is stories. History is the story of what happened to whom and why, making history come alive. Imagine how Benjamin Franklin became a real man when I told stories about his dalliances and his advice to young men to date older women!

Today is the 150th anniversary of Pickett’s Charge, the last battle of the three-day Battle of Gettysburg, July 1-3, 1863. When I taught high school history, we spent at least 2 weeks on the Civil War. You teachers will know that’s a lot of time to spend on any one aspect of your subject matter. I could have easily spent the entire school year on the Civil War. I taught the Civil War to graduating seniors as a one semester elective.

George Pickett brooded over the loss of his division at Gettysburg for the rest of his life and never forgave Robert E. Lee for the horror of that day in July 1863. General Pickett died of scarlet fever at the age of 50, just 12 years after the disaster at Gettysburg and is buried in Richmond, VA.

I believe what the beloved late historian, Shelby Foote said, “Any understanding of this nation has to be based on the Civil War. It defined us. It defined us as to what we are. It is very necessary if you’re going to understand the American character in the twentieth century, to learn about this enormous catastrophe of the mid-nineteenth century. It was the crossroads of our being.”

Gettysburg wasn’t the bloodiest battle in the war, but it was one of the most significant. Had Pickett’s Charge been successful and the Confederate Army able to break through and march on toward Washington — with no Union Army to repel them — it’s likely that Lincoln would have been compelled to sign a peace treaty with the South, recognizing the Southern Government and the CSA as a separate country.

Over 620,000 Americans died in the worst example of our failure as a nation to compromise. The genius of our country and the basis of our government is our ability to compromise. It’s the shining example of our wisdom. We would be wise to remember that today, as countrymen, family members, and friends.

“With malice toward none, with charity for all, with firmness in the right as God gives us to see the right, let us strive on to finish the work we are in, to bind up the nation’s wounds, to care for him who shall have borne the battle and for his widow and his orphan, to do all which may achieve and cherish a just and lasting peace among ourselves and with all nations.” ~ President Abraham Lincoln, Second Inaugural Address, March 4, 1865.

— 30 —

———————————-

HOLIDAY SCHEDULE

Tomorrow we’ll have 1 workout only! Meet me on the Quarterdeck at 7am for our July 4th Observance & Workout! Friends & Family are welcome! No charge!

Friday: Stand-down! The Quarterdeck will be closed. Devote yourself to foolishness and celebration!

———————————

$40,000.
Forty Thousand Dollars.
Actually more than that.
More than $40,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!

Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!

In addition to this, we will be making an aggressive effort to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But this year it has become personal. Just a few weeks ago, Andrew himself was diagnosed with MS.

So this year, I’m riding the MS 150 in honor of our friend! I’m inviting you to join in the ride and/or to make a donation! More about that later. But here’s a link that will give you more information! Andrew’s team name is “F MS.”

Thanks everyone!
http://biketns.nationalmssociety.org/site/PageServer?pagename=BIKE_TNS_homepage&JServSessionIdr004=36p93wgkw2.app330b

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FACEBOOK!!!

If you want to ensure that you receive all my updates on Facebook, here’s what you should do:

1) Go to my page Tony Ludlow and to the USMC Fitness BOOT CAMP page. https://www.facebook.com/USMCFitnessBootCamp?ref=ts&fref=ts
2) Hover over the ‘Like’ button.
3) Click ‘Settings.’
4) Select ‘All updates.’

Thanks, everyone!

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YOU ARE MY SALES STAFF

SO DON’T FORGET THAT YOU GET A FREE MONTH OF BOOT CAMP WHEN ONE OF YOUR FRIENDS JOINS!

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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TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,
(A Registered Dietitian has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.”)

“Toxins Be Gone!

Detox diets are hotter than ever! Touted as an easy, effective way to remove harmful toxins from the body and promote weight loss, detoxifying diets are all the rage with Hollywood stars and even with moms in East Memphis.

Detox diets are most often an extreme weight loss program that claim to flush toxic chemicals out of your body. This is based on the concept that your body actually needs help getting rid of the toxins you ingest or take in through processed foods and the environment. Then once your body is free of these so called toxins, your body will function better and your can easily drop those unwanted pounds. Sounds great to me!

But despite the popularity of detox diets, these diets are neither necessary nor scientifically proven to work. The evidence that we need to fast or in some way “detoxify the body” is lacking. Our bodies are very efficient and are fully capable of processing and excreting toxins through our liver, kidneys, and intestines.

These detox diets use fear tactics to tout their low calorie herbs, pills, potions, and powders which are not only unnecessary but are potentially dangerous! The majority of these diets do not meet the criteria to be considered nutritionally sound, are very low calorie, and are lacking in essential nutrients.

Very low calorie diets can make you feel weak, lightheaded, and can cause muscle aches, nausea, low blood sugar, and slow your metabolism. Another not so fun thing about detox diets is that any weight you do lose is most likely water weight, not actual fat. Not good at all!

Since these diets are so limiting, most people don’t stick with them for any length of time. When you go back to eating like you used to, you actually can gain weight back easier than you lost it, and the weight you do gain is more likely to be fat, not muscle. Oops!

So instead of a detox diet, opt for healthy, safe diet and exercise changes that you can incorporate into your lifestyle for the long term. Such as a meal plan full of fruits and vegetables, lean meat, low fat dairy, whole grains, and plenty of exercise such as USMC Fitness Boot Camp!”

Thank you, Ashley!

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If you run with music, turn it down or use only one earbud. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

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FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 3000 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our boot camp page. Just go to the page and you’ll see a section on the right that will allow you to easily invite your friends to like the page. In particular, your Memphis friends!

This may be the first seed to sow in helping a friend get back into exercise and fitness! They can get exposed to what goes on, they’ll be more likely to make a change and maybe even join you on The Quarterdeck!

Encourage your friends and family to “Like” the page! It might motivate your friends and family to take charge of their lives!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

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DID YOU START USMC FITNESS BOOT CAMP IN MARCH, APRIL, MAY, JUNE, JULY 2012 OR EARLIER?

I am asking you veterans to fill out a card – I have them – with your name, number of years of service, and preferred t-shirt size!

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MAKE A $&(#&@^#!*% FACE!!!!
INCREASE YOUR WEIGHTS!
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.

YOU DETERMINE WHETHER YOUR WORKOUT IS KICKASS OR NOT!

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

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

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

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VETERAN BOOT CAMPERS!

Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, 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
– Alan Compton 4/2012
– Rachel Phillips 2/2012
– Amber Jackson 4/2011
– Carrie Schule 5/2011
– Mary Bauer 6/2011
– 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
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Courtney Phillips 2/2011
– Emily Melonas 6/2010
– Beth Mills 5/2010
– 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 11/2010

Over 3 years is a Sergeant
– Ashley Hofeditz 4/2010
– Cecelia DeLacy 2/2010
– Teresa Faulk 6/2009
– Meg Cannon 3/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Paul Tronsor 3/2009
– Jonathan Phillips 10/2008
– 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
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Buddy Daves 5/2008
– Dory Sellers 6/2006*
– Patrick Moore 9/2008
– Anne Kenworthy 8/2008
– Alan Schaeffer 4/2008
– Rob Johnston 4/2008
– Patty Dougherty 3/2008
– Oscar Adams 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
– Anne Mead 2/2005*
– Kay Ryan 10/2006
– Megan Warr 8/2006
– 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
– John Winford 2/2006
– Kay Shelton 1/2006
– Louis Glazer 3/2005
– Matt Green 5/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005

Over 8 years is a Sergeant Major
– Melissa Moore 2/2005
– Hank Brown 3/2004
– Teri Trotter 4/2004
– Andrew Forsdick 9/2004

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

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

Battalion Executive Officer
Major Richard Bourland

* 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

5:45 PM: Monday through Thursday, 5:30 on 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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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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