Sergeant Tony's Blog

Archive for August, 2013

The Better Angels of Our Nature — Sgt. Tony Ludlow’s blog post for 8/28/2013

Aug. 28th 2013

“What do you know about it?” said the mother of one of my black students. The indignant tone of “Mrs. Smith’s” voice said that she was sure that I didn’t know anything about it.

The “it” was racism.

This was said to me one year during a conversation I had conducting parent/teacher conferences when I taught school. I met one-on-one with the parents of my students, going over their 11th grader’s work and behavior in my US History class.

One of the white parents, we’ll call her “Mrs. Jones,” had, earlier that evening, suggested that I gave preferential treatment to my black students, especially the black athletes. (I was the Athletic Director and coached several sports.) I’m not sure what her point was, as her daughter was failing my class.

The conversation with Mrs. Smith – where she accused me of giving preferential treatment to white students — occurred about 20 minutes after Mrs. Jones accused me of reverse racism. I wanted to suggest that maybe Mrs. Jones could go find Mrs. Smith and perhaps the two of them could determine which I was, a racist or a reverse racist, and then once they were satisfied, they could report back to me.

While talking to Mrs. Smith, I casually suggested that I might have some understanding of racism. That’s when she looked at me as if I had insulted her — as if I had inappropriately applied my “white man’s privilege” — and rhetorically asked what could I possibly know about racism.

Today is the 50th anniversary of Dr. Martin Luther King Jr.’s “I Have a Dream” speech during the march on Washington. During February – Black History Month – I always had my class watch the video of that speech. That speech, given in 1963, was a part of the movement that lead to my elementary school becoming integrated and me making my first black friend when I was in the third grade in 1965. That first day of third grade, the black students had already been taken to their classrooms and had been alphabetically seated, leaving the white students to fill in the gaps as the teacher read the roll and gave us our seating assignments. I sat down next to Ronnie and the two of us looked at one another with curious amusement. Ronnie and I would become friends. It turns out that I was Ronnie’s first white friend.

When my father died 35 years later, Ronnie was one of the few friends of mine who came to the funeral home to pay his respects. I hadn’t seen Ronnie since we’d graduated from high school. I was more than just a little touched by his visit. I embraced him and fought hard to hold back the tears.

I’ve been privileged to have many black friends ever since. My last roommate in the Marine Corps was my friend, Carl, a black man. My son’s best friend and the Godfather of my grandson is a black man. But having black friends doesn’t really give me much right to claim any kind of knowledge of racism.

But it turns out that Mrs. Smith racially profiled me.

See, this is what she saw: I was a white male teacher at a private school in the South. “White privilege” had given me opportunity and insulated me from any knowledge of racism. Since I was a teacher, I had to have, at the least, a college degree. And probably I’d had parents to pay for my education and had acquired the degree easily through my white privilege. Everyone knows that white professors always give white students good grades. (Even though none of my professors until my junior year in college even knew my name.) She probably imagined that I grew up going to the country club and skiing in Colorado during Christmas break. She could picture me growing up in an atmosphere of abundance with social and professional ties that would pave the way for my success. Daddy’s money and connections would ensure that I didn’t have to struggle.

Poppycock.

I had absolutely none of that, quite the opposite, in fact. When I was in the 10th grade, my family and I lived in a low-income housing project where we were the only white family living there. All of our neighbors were black. I got my first job when I was 8 years old – I checked out sports equipment in the locker-room at the Boy’s Club and cleaned up the locker-room and swept the gym floor – and have been working ever since. When I was 12 years old, I received the last money of any kind from either of my parents; mom gave me $20 to buy school clothes for 7th grade. After that, I worked for everything I had.

This isn’t a woe is me story. And far from being ashamed or embarrassed by my hardscrabble upbringing, I’m proud of it! In an atmosphere of scarcity, it taught me to appreciate everything I had. Imagine my pride when at 14 I bought my first road bike with my own money. Or at 17 when I bought my first car! Or at 22 when I bought my first house! Or when I paid my college tuition myself … and paid for grad school with no student loans to pay back! I wouldn’t trade any of that scarcity and want for abundance and entitlement. I was taught that the world didn’t owe me a thing and if I was to ever have anything, I’d have to work for it.

Given the way that Mrs. Smith talked to me and seemed disgusted with my suggestion that I might know something about racism, she had profiled me. And she was wrong.

But my rough and rowdy past and my accumulation of black friends didn’t qualify me to imply that I knew something of racism.

Ten years in Japan did.

I love Japan. I always have. Some of my dearest and most cherished friendships have been with Japanese people. Even today I’m still homesick for Japan. All things being equal, I’d still be living there. That said, let me tell you about the dark side of Japan. The Japanese are one of the most xenophobic and racist people on earth.

As a non-Japanese person living in Japan – I was not in the Marines during that time and was living in a community with no other foreigners — I was subjected to the kind of treatment reminiscent of the segregated South in the 50s and 60s. What kind of treatment, you ask. I was denied tables in restaurants because I wasn’t Japanese, with the proprietor showing me the door; I was not allowed to join certain clubs and organizations because I was white; some housing companies would not rent to me because I wasn’t Japanese; many taxi drivers refused to pick me up or even allow me into their cabs; I was stared at daily, pointed at, and laughed at; and when my ability to speak Japanese was not strong enough to adequately state my case, I was ridiculed and made to feel like an idiot. On elevators, mothers would pull their children close, shielding them from me. I was often looked at with suspicion, contempt, and derision. Medical and dental care were withheld on more than one occasion. Almost daily, someone would call me the equivalent of the “n” word. And my children were physically assaulted on a number of occasions because they were white non-Japanese. On one occasion, my oldest was jumped by 6 boys who also stole his bicycle. This was all because we were foreigners.

I don’t know everything there is to know about racism. But one thing was certain, I knew more about racism than Mrs. Smith thought I knew. Usually I don’t mind being underestimated. I’m amused when I meet a new person and they “Jethro” me. That is, they think of me only as some sort of hayseed, redneck, dumb-jock military guy. A cross between the Dukes of Hazard and the boys from Duck Dynasty. But Mrs. Smith’s condescension bothered me.

Dr. King said that his dream was to see people judged by the content of their character and not the color of their skin. I couldn’t agree more. Mrs. Smith and Mrs. Jones had one thing in common; they both had children whose character wasn’t up to standard. Oh, and they both had children failing my class. And both parents blamed their children’s failure on me. They both played the race card and blamed me. Oddly, my other students — black, white, Asian, and Hispanic — were doing pretty well.

Today, I have more in common with Senator John Lewis than Senator Ted Cruz. On a cross-country flight, I’d rather sit next to Bishop T. D. Jakes than Rev. Pat Robertson. Give me a book by Fredrick Douglas over Glen Beck any day. But I’d rather sit next to Representative Paul Ryan than former Congressman Harold Ford Jr. because Paul Ryan is so ripped AND he ran a sub 4 hour marathon, which I’ve never been able to do, so I’d like to pick his brain and get some workout advice and running tips.

Would that we were all color blind, but character sensitive. Would that we could all agree to be annoyed and angered by stupidity, ignorance, intolerance, prejudice, arrogance, dishonesty, and self-righteousness irrespective of race! Would that we all supported and endorsed anyone who advanced our community and our country forward, no matter what their color.

I try to be mindful of what it’s like to be judged by the color of my skin and not the content of my character. Everyday I try to remember how it felt to be discriminated against simply because of my race.

Today, in celebration of the 50th anniversary of Dr. King’s speech, wouldn’t it be fitting if we recommitted ourselves to discovering new ways to focus on the person and not the color?

“We must forever conduct our struggle on the high plane of dignity and discipline. We must not allow our creative protest to degenerate into physical violence. Again and again, we must rise to the majestic heights of meeting physical force with soul force. The marvelous new militancy which has engulfed the Negro community must not lead us to distrust of all white people, for many of our white brothers, as evidenced by their presence here today, have come to realize that their destiny is tied up with our destiny. They have come to realize that their freedom is inextricably bound to our freedom. We cannot walk alone.” ~ Dr. Martin Luther King Jr., August 28, 1963.

We are one, and undivided.

“We are not enemies, but friends. We must not be enemies. Though passion may have strained it must not break our bonds of affection. The mystic chords of memory, stretching from every battlefield and patriot grave to every living heart and hearthstone all over this broad land, will yet swell the chorus of the Union, when again touched, as surely they will be, by the better angels of our nature.” ~ President Abraham Lincoln, March 4, 1861.

We must be one, and undivided.

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BOGGING (– one part boot camp, one part running/jogging/power walking.) FOR ALL CLASSES TOMORROW!

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Monday is Labor Day and we’ll have ONE WORKOUT that day at 7am!

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Our Anniversary Month is almost over! – and it also will bring our Bring a Friend to Boot Camp month campaign to a close as well. It’s not too late to win!

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!!!

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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.”)

The Devil’s in the Details, Details, DETAILS!

Details! Details! Details!

When it comes to your diet, it’s all in the details. Sure, you can be eating healthy throughout the day, but it may be the bites here and there that are steering you off track. With a few easy tips and some extra awareness, you can save several hundred calories during the day and even lose a few unwanted pounds! Looking at a breakdown of the day, there are some common habits that are easily fixable. Do any of these look familiar?

Morning

•Adding toppings: Toppings may seem to make everything better — except your waistline. If you add granola to your yogurt for breakfast can easily cost you about 300 calories, and drizzling maple syrup on pancakes will set you back 200 calories. Instead try sprinkling fresh fruit and sliced almonds on your yogurt, and try a thin smear of peanut butter with sliced banana on your pancakes less calories and more nutrition.

•Choosing the “fancy” coffee: If you like your coffee black, then you’re in the clear. But if you add several packets of sugar, plus cream or whipped cream, then beware. You could easily be taking in an extra 130 calories with that caffeine fix. And liquid calories aren’t filling, so more than likely, you won’t eat less later to compensate for these extra calories.

•Having a glass of juice: Juice may seem like a nutritious choice but you can do better. Although it is tasty, one cup of orange juice has 100 calories but no fiber. You’re better off eating the real deal.

Afternoon

•Hitting the break room at work: It’s great when co-workers bring homemade treats and snacks, but trying them (even just a bite) can add up. Grabbing that birthday cupcake or that homemade cookie will run you 100 to 200 calories or more — and that’s if you stop at one. Try to indulge in these types of treats and baked goods only on occasion, and when you do, savor them.

•Stopping at the candy dish: We all know who keeps a candy dish at work. And it is so tempting to stop by and say hello at least once a day as you head to a meeting. But that quick little rest stop can cost you. Just one small handful of M&M’s is about 176 calories. If you stop by every work day, this habit could set you back about 880 calories a week!

•Loading up on condiments and extras: A low calorie sandwich can quickly become a high calorie one if you aren’t paying close attention. Adding mayonnaise, extra cheese or meat, and having your sandwich on a croissant instead of whole wheat bread can up the calorie count. Salad dressing can also be tricky. By adding just 2 additional tablespoons can add over 100 high fat calories, easily dooming a healthy salad. Try ordering the dressing on the side or opting for a simple vinegar and oil dressing.

Evening

•Free samples: Who doesn’t want to try out the new crackers and cheese at Costco? And it is so hard to pass up a free cookie at the bakery. But if you’re watching your diet, then a few samples could set you back. Just a few samples can add up in calories. And because you aren’t really enjoying the food while pushing a cart, it’s not necessarily worth the extra calories.

•Small bites while cooking: The next time you go to cook up a good meal, be mindful of the bites you take during preparation. A few bites of bread, spoonfuls of alfredo sauce, and slices of cheese could turn into their own meal. Try chewing gum while you cook to avoid those “mindless” tastes!

•High calorie preparation: You may be making healthy dinner selections of lean beef, fresh fish, and brown rice, but how you prepare it also matters. By frying your healthy selections in oil, or sautéing it in butter can add calories that you didn’t think of. Adding whole milk, sour cream, and butter to naturally low in calorie mashed potatoes adds extra fast and calories that you may not even want. Be sure to cook and prepare foods with awareness so that you can honestly see where those extra calories are coming from.

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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GAME DAY T-SHIRTS

College football is BACK!!! Halleluiah!

Every Friday during football season is game day t-shirt day! Wear your alma mater’s colors and parafinalia on Fridays. If your school doesn’t have a football team or you didn’t make it to college, feel free to adopt any school you like!

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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 JUNE, JULY, AUGUST, OR SEPTEMBER 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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Carlos Danger — Sgt. Tony Ludlow’s blog post for 8/21/2013

Aug. 21st 2013

Once upon a time, I started a list called “People I’m Glad I’m Not.”

Whenever I was having a crummy day, I could just look at that list and I’d instantly feel better. I didn’t write down the names of friends, or family, or private citizens who’d fallen on hard-times. That didn’t seem right. The people on the list were almost always public figures and celebrities who acted like idiots and fools and did unbelievably stupid things. OJ Simpson has been on the list. Anthony “Carlos Danger” Weiner is a recent inductee. You get the idea.

A few months ago, I added another guy to the list. I only know his first name. He was a stranger to me when I discovered why I was glad that I wasn’t him. This is how he made the cut.

Ashley and I were poolside one afternoon a few months ago enjoying a good book, the sunshine, pleasant conversation, the relaxing sound of the water, and a frosty adult beverage when this guy and his wife showed up and disturbed our peace.

These two were the kind of people who make a lot of noise when they do normal things. Things that most people do without much racket or much fuss seemed impossible for them to accomplish without being a noisy nuisance. They had loud annoying voices and breathed loudly as if they’d run sprints. And they sighed a lot.

Because the pool was crowded and the space next to us was unoccupied, these two noisy knuckleheads became our neighbors. Robert Frost was right. “Good fences make for good neighbors.” But unfortunately, there were no fences at the pool.

It seemed like it took those two bumblers more than 30 minutes to get situated, dragging pool chairs and tables and umbrellas and other stuff around on the concrete deck, making that shrill sound that hollow metal tubed deck furniture makes being dragged about. But finally, they quit making that racket and started making new ones. They bickered with one another and complained about everything. How they could do that was a mystery to us. We’d been having a capitol time … right up to the point when they showed up!

This was the setting when “The Shrew,” aka “The Wife,” turned to her husband and screeched, “Riiiiick!” at him. She didn’t really say his name. It was more like she threw the name at him. When she said “Rick,” it sounded like she was saying “WRECK,” but really shrieking it out. She wasn’t trying to get his attention so that he wouldn’t get hurt or spill something. That’s just the way she spoke to him. It reminded me of the Saturday Night Live skit when Amy Poehler played a rambunctious little 10 year old girl who pestered and terrorized at high pitch, and even higher energy, her step-father, “Rick,” played by Horatio Sanz. Now imagine “Rick” being screeched about 10 times louder and more annoying than Amy Poehler did it.

Poor ol’ poolside Rick was one henpecked dude. The Shrew ordered him around like the hired help. Completely emasculated, he was. And the way that she said his name would make most men find the nearest cliff and jump off it.

But before you feel too sorry for poor Rick, it turns out that “The Shrew” was married to “The Douche.” The Shrew and The Douche seemed to be a perfect match for each other. Rick got on his cell phone and ordered his subordinates around and made “deals” like he was some sort of Bernie Madoff, scamming people out of their life savings, in a loud and pretentious voice. And the dismissive and disrespectful way that he treated the wait staff who came over to take our bar orders, just made you angry. But even so, I couldn’t help but think that Riiiiiiick got the shorter end of the stick. He made it to my list because he was married to a shrew and was a horrible person. I imagined that every place was made happier when Rick and his wife left the room.

But here’s the thing. Being happy really isn’t about our ability to find someone worse off than us. Just because I can name someone whose life is more jacked up than mine doesn’t mean that I’ll be happy. My attitude toward those on my list was hardly any better than the phrase I learned as a kid: “There, but for the grace of God, go I.” A phrase modified from English Protestant Reformer, John Bradford’s “There, but for the grace of God, go John Bradford.” He was imprisoned in London’s Tower at the time, for crimes committed against Mary Tudor’s faith. Sadly, Bradford was burned at the stake on July 1, 1555. Time and grace must have run out for old John.

“There, but for the grace of God, go I” is a lame and ineffective way to calibrate my happiness. What about that poor guy who is at the center of that observation, the one whose life is in peril? What about his misery? What about his grace?

Finding someone who doesn’t have it as good as I do or whose life seems unhappier and more miserable than mine, is an immature and short-term attempt to find happiness. And how would I feel if, in my time of deepest sorrow, someone pointed their figurative finger at my misery and me and said, “there, but for the grace of God …”?

The nature of happiness has been a topic of my thoughts for a long time. As parents we feel okay about our parenting efforts if our children are happy. Happiness is what we strive for in our relationships with our significant others. It’s what we hope to have at our jobs and our careers. Happiness is what we imagine will come from our money and our religion. But there are plenty of unhappy rich people and tons of miserably religious people.

Happiness is an attitude, sure. Everyone says so. It’s an inside job that has little to do with our outer circumstances. We all seem to agree, at least in principle, that this is true.

We’ve all seen how a negative and ineffective leader can take a good and productive team or organization and infect it with the poison of gloom and darkness and cause that organization to reflect his negativity and fail.

We’ve all been with people who looked at the same situation, experienced the same experience, heard the same things and yet walked away with completely different interpretations of the very same event.

How I choose to process the world around me determines what kind of world I live in. Having unrealistic expectations is a sure guarantee of disappointment. “Expectation is the root of all heartache,” said William Shakespeare. It’s a passive placing of my happiness in the hands of others. If I do that, I’ll be miserable in no time. Since I can’t control anyone but me, I have to learn to let go of those things I can’t control, which is just about everything but me.

I have to learn this. This is how an attitude is adjusted.

There’s an interesting passage in the book of Ephesians in the New Testament. Paul said that he’d learned to be content in times of plenty and in times of want. He’d learned that. How he’d learned that wasn’t exactly clear. But one thing does seem clear, what you think about is critical to your attitude. Paul said that a person should think about things that are true, noble, right, pure, lovely, admirable, excellent, and worthy. Is this how he’d learned to be happy and content, by adjusting the things he focused on?

My happiness isn’t the result of finding some other poor soul whose life is upside down and who made some stupid decisions. Finding someone worse off than me isn’t anything but a temporary warm feeling, a comparison that doesn’t have any lasting merit.

But learning happiness and contentment by adjusting my attitude through focused and intentional thinking, with lowered expectations in others, and a higher standard for my own behavior, seems like a winning strategy.

— 30 —

———————————-

BOGA (one part boot camp, one part power yoga.) FOR ALL CLASSES TOMORROW!

———————————

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!

Sign up for the 6th Annual Forrest Spence 5k on Saturday, August 24th at 8:00 am at Overton Park. You can sign up as a participant to run and/or walk or you can sign up as a ghost runner if you won’t be in town. It will be a fun-filled day for the entire family.
*New this year* – Award for largest Team Sign Up. You can mark online and on the brochure if you are running on a team. The team can be “In Honor of” or “In Memory of” someone or a school, church, work, family, or friends team. The team with the largest number of members will win a plaque. So… there could be an In Honor of Tony Ludlow team… with many boot camp participants!

For more information and to sign up, go to:
http://www.forrestspencefund.org/events/forrest-spence-5k/

FYI – here is a little history on the Fund:
The Forrest Spence Fund begins with the story of Brittany and David Spence’s first child, Robert Forrest Spence, born on September 10, 2007. Shortly after birth Forrest developed complications and was transported to the PICU at Le Bonheur Children’s Medical Center in Memphis, Tennessee, where he fought valiantly for his life for 55 days before his illness overtook him. Amidst the daily struggles, the Spences were met with a compassion and love that gave them hope and helped them survive the most difficult journey of their lives. It was in these times that they tasted deeply of the kindness of friends and perfect strangers. It was often that kindness that sustained them, as they grew weary.
The Spences started the FSF as a way to support families dealing with similar difficult situations and to give back to regional children’s hospitals like Le Bonheur, where the amazing medical staff fought for Forrest and continues to fight for thousands of other children each year.

———————————————-

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.”)

Aging Gracefully

“Who doesn’t want to look great as they age? I know I do! And there are thousands of creams, lotions, potions, and non-surgical face lifts to keep us looking great as we age … from the neck up! But aging gracefully involves every part of your body, not just your face.

If you want to look great and feel great and maintain your independence as you get older than you need MUSCLE! Having healthy, functional muscles is the key to being able to do the things you want to do when you are in your golden years.

Muscle gives us mobility and balance; it generates heat, and serves as a pool of protein for vital organs and tissues.

Unfortunately, the amount of muscle mass you have declines with age. Your peak muscle mass is around age 30.

By age 40, you lose about 8% of your muscle every ten years and around 70 years of age, this loss accelerates to approximately a 15% loss of muscle every ten years! The reason we all lose muscle as we age is due to decreases in protein synthesis (the process in which cells build proteins).

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

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

Studies show that when the body loses 40% or more of lean mass, that this is incompatible with life, typically because the organs of the body have become so weakened that the person usually dies from pneumonia.

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

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

Strength Training exercises and nutrition play a key role in helping you maintain and build functional muscle. And having healthy muscles equals a healthier, fitter, more independent you!”

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 JULY, AUGUST, OR SEPTEMBER 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!

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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.

—————————————————

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 »


The Rock is a Big Fattie McFatso!

Aug. 17th 2013

Sometime between 1830 and 1850, Belgian smart-guy, Adolphe Quetelet devised a formula that we know today as the BMI, or body mass index. Known, but little used, it wasn’t until about 1972 that Ancel Keys sited the BMI in a paper in the “Journal of Chronic Diseases”. Since then, the use of the BMI has gradually made its way into common use. Sadly.

Today the BMI is used by general practitioners, pediatricians, insurance companies, and even in the fitness industry.

Over 10 years ago I wrote a paper critical of the BMI that was read and approved by the Office of the Surgeon General, who also was critical of the BMI. Despite the opposition to the BMI, it gained a foothold in the medical community and within the insurance industry. It’s a simple chart, relying only on two easy things to measure: height and weight. These days it’s found everywhere, including any number of memes found on Facebook.

There are a number of problems with the BMI. It’s arbitrary, takes no account of gender, age, athleticism, or muscle mass. The BMI uses weight and height to determine if a person is “normal weight,” “overweight,” “obese,” or “extreme obese.” The “skinny fat” person with a high percentage of body fat, a low percentage of muscle mass, but a low body weight will be “normal” according to the BMI. But people like Dwayne “The Rock” Johnson and Arnold Schwarzenegger are “obese.” And athletes like Tom Brady, Eli Manning, and Payton Manning are “overweight.” Brad Pitt and Tom Cruise? Fatties. Both are “overweight.”

The BMI is bogus, especially for athletes.

A better measurement of ideal weight isn’t even a measurement of weight at all; it’s a measurement of body fat. Today you can find any number of bathroom scales that also measure percentage of body fat and are generally accurate. Japanese company, Tanita, was the first to introduce this type of scale in the late 1990s and still remains one of the industry leaders. Body skin fold calipers can also be used to measure percentage of body fat.

Something else even simpler can be used to measure if you have too much body fat is waist circumference. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men, even if the person is of NORMAL weight! To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones, which is right across your belly-button. Measure your waist just after you breathe out. Your waist size isn’t the same as your pants size. There are plenty of men wearing size 34 jeans with a big belly spilling over the tops of them.

The Rock isn’t obese and you probably aren’t either! Ignore the BMI.

Posted by Tony Ludlow | in Uncategorized | No Comments »


5 Keys to a Happy Life — Sgt. Tony Ludlow’s blog post for 8/14/2013

Aug. 14th 2013

Calendars and schedulers and smart phone apps.
Day Timers, Fil-o-Faxes, and Day Runners.
So many ways to schedule and manage our time.

I’m glad that I’m not a parent of little children these days. You guys who are … God bless you! I’ve never seen such over-scheduling of time! The average 7 year old has a schedule that rivals that of any captain of industry or CEO of any Fortune 500 company. Classes, clubs, teams, lessons, play dates, school, homework, projects … oh my!

I’m worried though. I don’t think it’s such a good approach. But that’s not what this is about. Though it kind of is.

Ten years in Japan taught me the differences in the Eastern Mind from the Western Mind. And my Buddhist monk friends taught me the differences in the Judeo-Christian world view and the Eastern Philosophical world view. The differences are vast. And one is not better than the other. They’re just different.

When I lived there, I missed the world view of the west. And when I live here, I miss the world view of the Orient.

And here’s the thing that I keep trying to learn over and over and over again from my Zen master friends. And though it’s Zen-like, anyone of any religious or philosophical belief can embrace it. It’s not exclusive to Buddhism, which is more philosophy than religion. And this lesson, if we learn it, can and will change our lives.

Takahashi Sensei, repeating the words of his masters before him, said to me constantly these simple words.

“Tony san, be present.”

Be present.

The first time I heard the phrase I thought it was hokum. It reminded me of the “joke” that goes something like this, “Where ever you are, there you are.”

Whatever.

Or was it, “What is the sound of one hand clapping?”

Be present? Really? That’s the big secret here? You guys cloister yourself away in this monastery for “be present?” Seriously? What a colossal waste of time, I thought, with my western mind.

Give me a formula!

Give me 5 keys to happy living!

Give me a 12 step program!

My western mind needed that kind of structure.

But the simplicity of “be present” only obscures its depth and wisdom.

We live in marvelous times, you and I. In the past 100 years technology has so altered the human experience on this earth! For that matter, the past 20 years have been incredible. Do you remember life before the internet? Amazing times!

Do you remember a life before cell phones?

As much as I love my iPhone … there are times where I need to turn it off and put it away. When I’m having lunch with my son … when I’m meeting a friend for coffee and conversation … when I’m having a meal with my family …

I need to be present.

In that moment.

At that time.

All of me needs to be all in.

I need to appreciate the moment I’m in.

There are moments that I feel the most alive … and those are the times where I’m fully present. When I slow down. When I turn it off. When I reflect. When I engage.

Yes, I know that we all have to plan and strategize and prepare for tomorrow. We all have to put things in a schedule. We all have a calendar to fill in. I got that.

But …

Be present … in the now. With the next breath you take …

… be present.

— 30 —

———————————-

BOGGING (– one part boot camp, one part running/jogging/power walking.) FOR ALL CLASSES TOMORROW!

———————————

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!

Sign up for the 6th Annual Forrest Spence 5k on Saturday, August 24th at 8:00 am at Overton Park. You can sign up as a participant to run and/or walk or you can sign up as a ghost runner if you won’t be in town. It will be a fun-filled day for the entire family.
*New this year* – Award for largest Team Sign Up. You can mark online and on the brochure if you are running on a team. The team can be “In Honor of” or “In Memory of” someone or a school, church, work, family, or friends team. The team with the largest number of members will win a plaque. So… there could be an In Honor of Tony Ludlow team… with many boot camp participants!

For more information and to sign up, go to:
http://www.forrestspencefund.org/events/forrest-spence-5k/

FYI – here is a little history on the Fund:
The Forrest Spence Fund begins with the story of Brittany and David Spence’s first child, Robert Forrest Spence, born on September 10, 2007. Shortly after birth Forrest developed complications and was transported to the PICU at Le Bonheur Children’s Medical Center in Memphis, Tennessee, where he fought valiantly for his life for 55 days before his illness overtook him. Amidst the daily struggles, the Spences were met with a compassion and love that gave them hope and helped them survive the most difficult journey of their lives. It was in these times that they tasted deeply of the kindness of friends and perfect strangers. It was often that kindness that sustained them, as they grew weary.
The Spences started the FSF as a way to support families dealing with similar difficult situations and to give back to regional children’s hospitals like Le Bonheur, where the amazing medical staff fought for Forrest and continues to fight for thousands of other children each year.

———————————————-

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.”)

Restaurant Roulette

Do you think you could eat 10 Taco Bell Crunchy Tacos and a Baja Steak Gordita Supreme in one sitting? Or does this seem like a little more food than you could handle? Well, if you order the On the Border Dos XX Fish Tacos with Creamy Red Chile Sauce you just ate the calorie equivalent of all of those tacos and the Gordita combined! Over 2240 calories are packed into that fish taco meal and that is BEFORE you add the calories you have consumed from the chips and salsa and margaritas!!

Depressing, isn’t it?!?

Think that you are making a good decision when you order PF Chang’s Crispy Honey Shrimp for dinner? Think again! This “healthy sounding” dinner is 2110 calories, contains a day’s worth of saturated fat and has more carbohydrates than a whole box of Triscuits!

I think you can see where I am going with this.

Eating out can be a nutritional and calorie nightmare!

Restaurant foods are often packed with calories, sodium, and fat. And foods that seem to be healthy choices are often not. It’s easier to bite off more than you think you are chewing.

Some restaurant meals can easily add more than 1500 calories a day OVER what you should be consuming. If you do that just once a week, and you are facing a 22 pound weight gain in just a year’s time! No wonder America is one of the fattest countries in the world!

To avoid packing on the pounds, you have to be smart when you eat out. Choose your restaurants wisely. Restaurants that offer a variety of foods are usually a better choice. Try going Asian or vegetarian. They will give you a lot of tasty options. Visit less often the all-you-can-eat, buffet-only, and dessert-cart places. And try these tips to avoid the restaurant diet traps:

• Pass on the bread and butter.
• Drink water, tea or diet soda
• Order soup made with broth rather than cream
• Choose salsas for flavoring instead of the gravies and rich sauces
• Get salad dressing on the side
• Opt for steamed, poached, broiled, baked, grilled, roasted, stir-fried, or lightly sautéed foods
• If the restaurant servings are large, order one or two appetizers instead. If you want to get the entrée, split it or immediately doggy-bag half your meal for the next day. Eat the same portions out that you do at home
• Try herbal tea or decaffeinated coffee for dessert. If you absolutely can’t resist the dessert tray, split your sweets with at least one other diner
• Consider ordering a la carte. It might cost more, but your portions are likely to be smaller and you have a better chance of getting just what you want, the way you want it
• Check out the restaurant’s website before you arrive. Scour the nutrition information for the healthiest choices.

Feeling like eating out is no fun? Don’t overwhelm yourself by taking on these tips all at once – every time you visit a restaurant pick one or two of the options and enjoy your meal. If you do it often enough, before you know it they will be habits rather than options you feel you have to take. And I promise, there are lots and lots of healthy, tasty, lower calorie restaurant foods out there. But if you don’t do your homework, you just may find yourself playing restaurant roulette!

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 JUNE, JULY, AUGUST 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 Update for Thurs., 8 August 2013

Aug. 8th 2013

With the heat index at 106 as of 5:15pm, we’ll move inside this evening at 5:45. No BOGGING outside, we’ll BOGA inside this evening. See you soon!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Quarterbacks & Linebackers — Sgt. Tony Ludlow’s blog post for 8/7/2013

Aug. 7th 2013

“Tony, I want to get in shape. What do I need to do and how long will it take?” she asked.

“Well, that depends,” I answered.

This is a common question.

The answer isn’t simple.

What does it mean to be “fit” or to be “in shape?”

“In shape” for what, exactly? Fit for what?

Bill Pearl is a legend in bodybuilding. He’s 82 years old now. At the peak of his competitive bodybuilding career, he won the Mr. Universe title 5 times. He still gets up at 3am and works out six days a week. He looks like a fit 60 year old man.

I’ve been a student of exercise, sports, fitness, and weight training for a long time. I was in a Marine Corps weight room working out when a guy came in and said, “They just said on the radio that Elvis is dead.” That was August 16, 1977. I’d been a member of my unit’s weight lifting club for a year by that time. My roommate and fellow club member was the inter-service power-lifting champion that year.

When Bill Pearl’s book, “Getting Stronger,” was published in 1986, I broke open my piggy bank and bought a first edition of it. It’s been invaluable to me ever since and is still in print! My copy is pretty worn out.

The difference in Pearl’s book, and every other book of its type available at the time, was the way he addressed the different ways to do weight training for different sports and activities. The needs of different activities dictates the workout.

Being in shape to play football is different from being in shape to play volleyball. Competitive bodybuilders will train differently than basketball players. Cyclists will train differently than rugby players. You see what I mean? Pearl’s book contains 21 different weight workouts for 21 different sports. Some sports have multiple workouts.

Being in shape, or being fit, depends on what you’re training for. And a lot depends on if that sport is in-season, post-season, pre-season, or off-season. A football linebacker in preseason training will train differently than he will at mid-season and different again in the post-season.

A linebacker in mid-season would make for a lousy triathlete. And the triathlete would get killed playing linebacker.

Even on the football team there are different approaches to weight training depending on the position a player plays. When I was a high school football assistant coach, I trained the wide-receivers and defensive backs. They trained differently than the quarterbacks. Linebackers, wide-receivers, and running backs don’t train like defensive linemen. And kickers don’t train like anyone else on the team! And baseball players don’t train at all, they just take drugs! Hahaha Sorry, baseball fans!

So when a person says that they want to be “fit” or “in shape,” the training will depend on what they want to be fit for.

Then there’s something that exercise physiologists refer to as a “different kinesis.” This came up in a conversation I had this morning with Mary Jensen. Mary is a boot camper and nursing school student at Auburn. She works out — so she says — at school and is “in shape,” but this morning, after two workouts with me, she said that she was sore. She said that there’s “being in shape” and there’s “being in boot camp shape.” And that’s true.

It’s not that her workouts at Auburn aren’t effective or good – they probably are – it’s that what we do on the Quarterdeck is different than what she does at school. It’s a different kinesis, different physical movements with a different physical response. It’s possible that if one of us did the workout that she does for a couple of days we might be sore too. Might. It’s possible, because it’s different movement with different intensities and different weights.

Traditional and time honored elements of fitness address muscular strength, muscular stamina, cardio-respiratory strength & stamina, flexibility, balance, and agility. Our approach mirrors the desired results of Marine Corps physical training: men and women physically fit for the demands of combat.

And though none of us are going to be deployed to Afghanistan, or some other godforsaken place, the level of fitness we strive for at USMC Fitness BOOT CAMP is more than enough to meet the challenges of us Urban Warriors in East Memphis. But we aren’t bodybuilders, football players, or shot-putters! Our fitness is sufficient to be able to engage in all kinds of extra-curricular activities! We’re fit. Healthy. Strong. And if we address our diet, our weight is also within the range of healthy people. We are able bodied. We are mission capable. We aren’t feeble or frail. Our annual physical exams reveal that we’re good to go! And we have the lab work to prove that we’re healthier than the vast majority of people our age!

If you want more out of our workouts, use heavier weights and push yourself more! Do all of the exercises and do them properly with a full range of motion. Do all of the repetitions. If you want to lose more weight, remember that 70% of your weight loss success will come as a result of your diet. Download the MyFitnessPal app for your smartphone and start tracking your calories.

Remember, you get out of the workouts … what you put into them. You get out, what you put in.

Just like everything else in life.

— 30 —

———————————-

BOGA (– one part boot camp, one part power yoga.) FOR 0530 AND 0645 TOMORROW!
BOGGING FOR 5:45PM TOMORROW (one part boot camp, one part running, jogging, power walking)

EVERYONE can do this!

———————————

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!

———————————-

$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

———————————————-

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.”)

FIBER, FIBER EVERYWHERE!

Getting enough fiber in your diet is important to your health. More and more research is showing that a high-fiber diet may help prevent heart disease, cancer and other ailments.
Just how much fiber do we need? The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, fiber needs drop to 21 grams a day for women and 30 grams a day for men.

Unfortunately, most of us just do not consume enough of this nutrition powerhouse to get any of its potential benefits. The average American takes in only 10-15 grams of fiber a day compared to the recommended 20-38 grams a day. That means most of us need to double up on our fiber containing foods.

Found in plant foods, dietary fiber is the indigestible component of the cell walls of the plant. Since fiber passes through the body virtually intact, it provides very few calories.
Fiber comes in two forms: soluble and insoluble, with most plant foods contain some of each. Good sources of soluble fiber include oatmeal, oat bran, lentils, dried beans, peas, barley and some fruits and vegetables, notably apples, prunes, citrus fruits, and potatoes.
Insoluble fiber holds onto water and helps food to speed through the stomach and intestines, and while adding bulk to the stool. Insoluble fiber is found in foods such as wheat bran, brown rice, rye, nuts, apple peel and whole grains.

Fiber helps to prevent constipation and improve bowel regularity. Fiber is also beneficial if you are trying to lose weight. The digestive tract can handle only so much bulk at a time, so by filling up on high fiber foods can cause you to eat less. Fiber can also help prevent heart disease. Soluble fiber binds to cholesterol and helps to reduce blood cholesterol levels. Fiber can also help with diabetes control, because soluble fiber “traps” carbohydrates, slowing down their digestion and thus helping to control blood sugar levels. Other research shows that fiber may also play a role in reducing high blood pressure and preventing colon and rectal cancers.

Fitting more fiber into your day can be easy with a few simple changes. Some tips to try include:

* Eating a high-fiber breakfast. Eating a whole grain cereal with fruit such as berries or raisins can provide five or more grams of fiber.

*Reading food labels. Just because the bread you eat is brown in color does not mean it is high in fiber. Looks can be deceiving. A food is a good source of fiber if it contains at least 2.5 grams of fiber per serving.

*Eating the peel. Eating the cleaned, edible peel of foods such as apples and potatoes ensures that you get every bit of fiber out of the food.

It is important to increase your fiber intake slowly over a period of a few weeks to avoid stomach discomfort, gas, and bloating. Also, remember to drink plenty of water. Fluid helps your body use the fiber more effectively and prevents constipation. Be careful not to overdo your fiber intake. Eating more than 50 to 60 grams of fiber in a day can possibly lower the absorption of other vitamins and minerals that occurs during digestion. Be sure to talk to your doctor or other qualified health professional before making any changes in your diet.

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

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Thank You!

Aug. 3rd 2013

On August 2, 1999, I met with 5 other brave souls at 5:30am on the campus of the U of M. I was starting a little outdoor exercise experiment, based on the Marine Corps’ approach to fitness. I suspected the experiment might last a few months.

The experiment now begins its 15th continuous year!

Thank you! Gracias! ありがとうございました!Danke! धन्यवाद! Obrigado! תודה לך! 谢谢你!Merci! Благодарим ви! 감사합니다! Cảm ơn bạn! (The languages of those who’ve trained with me!)

If you’ve ever been on the Quarterdeck with me, thank you! Thank you very much!

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