Sergeant Tony's Blog

Archive for October, 2013

Tough Times — Sgt. Tony Ludlow’s blog post for 10/25/2013

Oct. 25th 2013

On the USMC Fitness BOOT CAMP Facebook page I have this quote: “People who succeed find a way. People who fail find an excuse.” I also posted this quote as a status update as well.

I like this quote. I like it a lot. But not everyone did. Not everyone does.

The day I posted it, a person unknown to me, took me to task and told me how horrible it was. He took me to the woodshed and told me how insensitive it is. This person is a friend of a friend of a friend, I think. And even though I’d never met him, he criticized me as if he’d known me for years. Then he accused me of being heartless, uncaring, and unsympathetic. And all of this based on my one quote. And me being a Marine.

Prior to me dismissing the 5:30am class, I remind them — on a weekly basis — to be nice to others. I remind them that someone they’ll meet during that day will be having an awful day. Some people you meet, I tell them, are having the worst day of their lives, but you won’t know that, so … be kind.

My new critic assumed that my life had been one of smooth sailing, no setbacks, no backsliding, no handicaps, no hardships, no failures, no problems, mon. I guess he thought that being a Marine was a cushy job.

The quote isn’t about criticizing people who’ve had rough seas, who’ve had setbacks, who’ve failed despite doing their very best in preparation and giving it their best 110% effort in execution.

Instead, it’s about people who make failing a part of their life narrative, who give themselves permission to make failing a part of their personality and lifestyle. They’re the ones who always talk a good game but who flake out the majority of the time. They hardly ever follow through. They seem to have a ready lexicon of excuses at their fingertips. Their glossary includes plenty of others to blame. Some people’s excuses I’ve heard so often that I can complete them as they give them. My eyes glaze over. My brain liquefies and trickles out of my ears. And one of the voices in my head starts to cuss in a major league way. I’m not talking about AA minor league ball cussing. I’m talking about World Series big show profanity that starts out with “SHUT THE F#^K UP!”

But we all struggle. We all have dark times and rough patches. We all have times when the pain in our hearts and souls feels so real and is so awful that it robs us of our joy, our peace, our sleep, our motivation, and alters our personality. The minutes pass like hours and we just want the pain to go away. In those times we struggle to know if we will ever be the same. Despondent and depressed, we’re even tempted to run away, or worse, harm ourselves.

I’ve had my share of those things. I’ve had the lights go out and wonder if I’d ever get out of the darkness. The free falling seemed like it would never end.

I think that most of us have had these life experiences. I think it’s pretty impossible to get out of our teens without knowing an acute sense of sadness, pain, and teenage angst.

Let me give you some thoughts on getting through those kinds of times. Maybe this might be helpful for you or for someone you know who’s struggling. Here’s a way to get clear of the funk, how to navigate out of the fog.

1. Talk to someone(s). Talk to friends and family who love you. Talk to a therapist. Talk to a minister. Talk to someone who has a deep concern for you. Talk to someone who knows how to listen.

2. Write. Some people, most people, will benefit from journaling. Writing about how you feel and what’s going on may be one of the best ways to “get it out.” It’s cathartic. I’ve written thousands of words during the dark times that’ll never be read by anyone else. Sometimes just getting it out of your system may be all that you need to do. Just don’t do it on social media. Sharing the news of the death of a loved one on Facebook is one thing. But using Facebook to air dirty laundry or lash out at people who’ve hurt you – or are perceived as hurting you — is another thing entirely. Don’t do it.

3. Keep moving. Moving forward, even if it’s stumbling, staggering, or crawling is paramount. Not looking back. Let go of something that is over and move on! Moving on and moving forward means making progress in a direction that leads away from the pain and towards the light. Get out of the house and change your surroundings.

4. Exercise! Get moving! Exercise, for my money, is the only thing I know of that delivers on what it offers. For the cost of a little self-discipline and will power, you can do miraculous things for your mental and emotional well being by exercising. It never fails to deliver! It’s as sure as the laws of physics, of gravity. I’ve prayed in the past and heard nothing, felt nothing, got nothing. But I’ve never exercised and not felt better. During the worst days of my life, I’ve been rescued by exercise when nothing else could. Our physical body is tied inextricably to our mental and emotional health.

5. Reconnect with friends and family. There’s something very comforting and healing about being in the company of people you’ve known forever and who love you anyway! The love and support of those special people in your life can’t be overvalued. This may include church, synagogue, or some other similar organization in your life. Anywhere the message of hope is declared.

6. Disconnect from any toxic, dysfunctional, or discouraging relationships. This is a time to establish boundaries and keep those who use, abuse, handicap, and and drain the energy from your life. This may be a very hard thing to do, but it is absolutely necessary. This is a time to be self-focused, and I mean that in the most positive way. It’s NOT selfish. It’s self-preservation! And yes, it’s self-serving. Exactly what you need.

7. Watch “It’s a Wonderful Life.” Well, not literally. (But you could literally watch that movie!) Fill your mind, ears, and eyes with things that are uplifting, funny, and filled with hope. No sad movies. No sad music. No sad books. I made the mistake of reading “A Grief Observed” by C.S. Lewis in the weeks immediately following the suicide of my beloved brother. That was a mistake. Reading that book only made me feel worse. Fill your senses with things that encourage you.

8. Meditate, pray, contemplate, reflect and pursue peace in your spirit.

9. If you don’t have a pet, this would be a great time to get one. In March of 2003 we invaded Iraq. My son, Matthew, was at the front of the Marine’s dash from Kuwait to Baghdad to topple the Saddam Hussein régime. I had put him on an airplane two months earlier and had wept like a child at the airport, fearing that I’d never see my son alive again. (He is alive and well, now a Captain in the Marine Corps.) I went out and bought TVs for every room in my house because the war was on television 24 hours a day. I was watching television for about 18 hours a day, into the wee hours of the night, hoping to catch a glimpse of my boy. But I was also alone and watching television until I was cross-eyed every night was taking its toll. I went to the pound and adopted a dog, my Chow mixed mutt who is still with me 10 years later! “Aki” (“ahh-key,” Japanese for autumn) sat next to me and kept me company as I searched the pixels for images of my son. I rescued Aki from the pound, but my little dog was the real lifesaver!

10. Make a list of things you’ve always wanted to learn, or suddenly took an interest in, and get busy! Learn to play a musical instrument. Learn to paint or draw or sculpt. Take a photography class or a computer class not related to work. Learn a martial art. Learn to sail. Volunteer to teach someone to read. Buy a mountain bike or a road bike and start cycling. Take ballroom dancing lessons. Learn to skydive. Learn to fly. (My friend Andy would be happy to teach you to fly!) Learn to backpack, rock climb, canoe, fly fish, or any number of outdoor skills or hobbies. Get crafty. Take up woodworking. You get the idea, right? Take classes, attend seminars, volunteer, and go to lectures. Start brainstorming and get busy.

11. Start planning! Each night, write down a list of things to do the next day. Have a schedule of things to do everyday beyond work. Projects and chores, errands and “what not” can be written down.

In addition to these things, get your calendar out and make some long range plans to take a trip, go to a concert in another city, attend some event in the future, participate in some something weeks and months down the road. Try and get things on your schedule every month for at least 6 months away; something fun, interesting, uplifting, educational, self-improving every month for at least the next half year or more.

The anticipation of something is, in and of itself, a source of great joy and happiness. A 2010 study, published in the Journal of Applied Research in Quality of Life, revealed that over 1,500 people who did and didn’t go on vacation had the same levels of happiness two weeks after the vacation was over. Two weeks post vacation, those who went on vacation had returned to their baseline level of happiness. However, weeks prior to the vacation, the happiness levels of those going on vacation or taking a trip were higher than those who had no plans. Anticipation of a good thing is a source of real happiness and should be scheduled!

This isn’t a comprehensive and in-depth list of things that you can do to find your way out of the darkness, but they’re 11 things worthy of your efforts. They’re 11 things that will work!

Now before I bring this essay to a close, let me add somethings about what not to say to a person going through a tough time.

1. If someone you know has lost a loved one, please tell them that you love them and that you’re sorry. Say something kind and complimentary about the deceased, if you knew them. Please do not tell the person who is grieving, in person or in writing in a card or on their Facebook wall, that their loved one is in a better place. Save that for some other day, if at all.

People often say that they don’t know what to say to a person who’s lost a loved one, but it’s not that hard. It’s not the time to sermonize, sentimentalize, or philosophize. Simply tell them that you love them. Tell them that you’re sorry. And then leave it at that. Nothing you say will alter the fact that someone they love has died.

2. If you have a friend or loved one going through a tough time, just be there for them.

3. Listen actively without judgment and love them without end. Let them talk.

4. Ask open-ended questions.

5. Check up on them.

6. Give them a reason to get out of the house. Ask them to coffee or lunch.

7. Share the above list of 10 things with them and encourage them to do those things. Maybe you could do some of those things with them.

There’s a book with the title “Tough Times Never Last, But Tough People Do.” The title wasn’t original with the author; the phrase had been around for a long time. The truth of the phrase is true too. Just hang on. Persevere. Keep moving forward. Keep on keeping on.

Hold on.

— 30 —

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This just in from an anonymous (for now) Boot Camper:

“I’ve officially been coming to Boot Camp for 6 months, mostly 4 days a week (I’ve only made a C about a handful of times!)…and I’ve lost 25 pounds! Six months ago, I could barely run from the bottom of Mt Fuji to the first “station,” much less around the fence line (not exaggerating!!). Now, I’m running and average of 2 four-mile runs, a 2-mile run, and a “long” run (last week I went 9 miles in 90 minutes, up from the 8 I already told you about!). So thankful and excited!!”

CONGRATULATIONS!!

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HALF MARATHON TRAINING SUNDAY

Buffalo Runners!

We’ll be back at Shelby Farms on Sunday at 7am!

Be sure to bring your hydration and fuel! See you Sunday!

Cost: $75 for active duty boot campers.
$125 for non-active duty boot campers or “friends 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.”)

Coconut Oil – Helpful or Hype?

Coconut oil is an edible oil extracted from the meat of coconuts harvested from the coconut palm And according to recent reports, is widely touted to be have health benefits and be the latest food cure-all. Claims abound that coconut oil help with everything from Alzheimer’s, poor immune function, thyroid disease, heart disease, cancer, obesity and even HIV.

So should you run on down to Whole Foods and stock up on coconut oil? Not so fast.

The evidence that coconut oil is a super healthy cure-all is not convincing and these claims appear to be more testimonials than clinical evidence.

Coconut oil is extremely high in saturated fat and contains more saturated fat than any other food available. Saturated fats help to raise your good cholesterol levels (HDL) but raise your bad cholesterol levels (LDL) as well. Neither the American Heart Association nor the 2010 Dietary Guidelines suggest that coconut oil is any better or preferable over other saturated fats. All saturated fats, including coconut oil should be limited to 7%-10% of calories because it can increase risk for heart disease, according to the AHA and 2010 Dietary Guidelines.

Most experts agree that to reduce the risk of heart disease, you should replace saturated fats in your diet with healthier unsaturated fats. There is further agreement that more research is needed in the area of fatty acids and its relationship to health.

If you are looking for real health benefits, switch from saturated fats to unsaturated fats and including vegetable oils, fish oils, and plant fats in nuts, avocados, and seeds. These fats should be the primary fats in your diet because they are either neutral or raise HDL cholesterol but don’t raise LDL cholesterol. Increasing the good.

Enjoy coconut oil if it is your preference but do so in moderation until further research indicates it is better than other saturated fats.

Thank you, Ashley!

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GAME DAY T-SHIRTS

Every Friday during football season is game day t-shirt day! Wear your alma mater’s colors and paraphernalia 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 AUGUST, SEPTEMBER, OR OCTOBER 2012 OR EARLIER AND DON’T HAVE YOUR T-SHIRT?

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!

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
– Tara Ingram 11/2011
– Pam Torres – meritoriously promoted 12/2012
– Rachel Phillips 2/2012
– Teresa Reed 2/2012
– Alan Compton 4/2012
– Natalie Mannon 5/2012
– Steve Havard 5/2012
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Susye Clark 7/2012
– Victoria Tigrett 8/2012
– Crystal Bloodworth 8/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Orli Weisser-Pike 10/2012

Over 2 years is a Corporal
– Paul Bauer 11/2010
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– JD Dombroski 4/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Becky Lawler 5/2010*
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Anderson 9/2011
– Lindsey Stanfill 9/2011
– ShaWanda Upshaw 10/2011

Over 3 years is a Sergeant
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Ashley Hofeditz 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 8/2010
– Tim Romanow 8/2010

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008
– Scott Plunkett 10/2008
– Shena Clemons 10/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Paul Tronsor 3/2009
– Teresa Faulk 6/2009
– Sarah Vickers 8/2009
– Robert Hunt 8/2009

Over 5 years is a Gunnery Sergeant
– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Patty Dougherty 3/2008
– Rob Johnston 4/2008
– Alan Schaeffer 4/2008
– Buddy Daves 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008

Over 6 years is a Master Sergeant
– Kay Ryan 10/2006
– Jeff Lee 1/2006
– Anne Mead 2/2005*
– Michelle Dunn 3/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007

Over 7 years is a First Sergeant
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Ralph Braden 9/2006

Over 8 years is a Sergeant Major
– Melissa Moore 2/2005
– Louis Glazer 3/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

Over 9 years is a Warrant Officer 1
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004

Over 10 years is a Chief Warrant Officer 2
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003

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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GAWKER — Sgt. Tony Ludlow’s blog post for 10/16/2013

Oct. 16th 2013

I tried not to look at her.

But it was almost impossible.

And on top of that, I was with my girlfriend! I know I shouldn’t be checking out some other attractive woman — especially there in Jamaica — with Ashley sitting next to me in a restaurant sharing an order of jerk chicken. How rude of me!

Don’t get me wrong; I’m not a gawker. In fact, I’m probably an anti-gawker. I think men who gawk, stare, ogle, and leer at women are usually sleazy, slimy, scummy average chump losers. But that’s just my opinion. (I never cared for women in bars. I preferred ladies in bookstores.)

I have a list of things that a Gentlemen should be and do that I gave to my sons and to the players I coached during my high school coaching career. Here is one of them:

“A gentleman doesn’t stare, leer, or gawk at an attractive lady. Act like you’ve seen one before.”

And women who dress provocatively, sexy, or suggestive in an effort to get attention will never get more than a passing glance from me. I’m not going to be one of “those guys.”

But this lady was hard to ignore. She wasn’t dressed provocatively. Actually, I think you’d describe her outfit as “cute,” and not asking for attention. But there I was, trying not to look at her. She had shoulder length blond hair, looked athletic, and had a sweet smile.

Over the next 5 days I tried in vain not to look at her. But I saw her everywhere, on the beach, in the restaurants, all about the resort. Several times we were seated close enough to her and her husband for me to hear them talking. I also heard her having conversations with others too. She was so positive and upbeat! She had a most winsome and easy way about her. She was so patient and kind and tolerant, even when an obviously drunk woman interrupted her meal because she “just had to talk to her.”

I learned that her name was Jennifer.

Jennifer wasn’t a movie star or anyone famous.

She simply had no arms.

Jennifer was on her honeymoon, I thought. Her husband seemed to fidget subconsciously with his very new looking wedding ring in such a way as to suggest that he was still getting accustomed to wearing one. Jennifer wore a wedding ring on the “ring toe” of her left foot.

It was hard not to watch her eat, write, and do all of the things that you and I do with our hands and fingers. It was amazing. Jennifer was so adroit with her feet and toes that it compelled you to watch her. I tried not to watch her. But that was pretty hard.

I wanted to ask her a hundred different questions about how she does the things that you and I do everyday, from personal grooming to sending an email. I wanted to know how she performs the hundreds of tasks that you and I do everyday with our arms and hands and fingers.

For a long time I sat there and imagined what my daily life would be like without my arms, without my hands, without my fingers.

I also imagined the things that Jennifer had never done. She had never hugged her husband. Her husband had never known what it was like to feel the embrace of his wife. My mind started to race, to construct the myriad of situations where arms and hands and fingers are essential in my life and where Jennifer had learned to cope without them.

Think about it yourself.

Think about your life without arms.

In the length of time it’s taken me to write this essay I’ve gotten up twice to go to the bathroom and to refill my coffee cup. I did that easily enough … with arms, hands, and fingers.

This might be the point in this essay where I’d say something like “what are you doing with your arms?” I might use Jennifer as an example of overcoming physical handicaps, hardships, and shortcomings. You could insert a “Self-empowerment 101” paragraph here and you’d be right. “Self-actualization” phrases at this point in this essay, with Jennifer being the example, would be accurate in every way. She was a living testament of overcoming adversity.

But that would be too easy, too obvious, and only part of the story. The real story wasn’t about her not having arms.

Jennifer’s physical handicap was overshadowed by her upbeat and positive personality. I eavesdropped on her conversations like a nosy neighbor. I wanted to know all about her. I wanted to know her story. What I ended up learning about was her spirit and her enthusiasm for life.

She was one of those people who had every right to give up and be waited on. If ever there was a person who had the right to quit and sit back and say, “woe is me,” it was Jennifer. She had every right and every reason to underachieve, to quit, to whine, to complain, and to be bitter.

But there she was, happy to be on her honeymoon in Negril, Jamaica! And when a stupid drunk woman imposed herself upon Jennifer and her husband while they ate, to ask personal and inappropriate questions, Jennifer’s voice and answers were laced with kindness and patience, even compassion.

Now, the moral of the story.

Actually, I won’t do that for you. I won’t connect the dots here. I’ll leave you to consider your own life, your own spirit, your own personality, and your own impact on the world. What impression do you make?

I’m going to think about Jennifer the next time I’m tempted to offer up lamentations on my life or anything about my struggles.

The beach in Jamaica was full of women worrying about every aspect of their appearance, many with obvious surgical enhancements, prancing about in a way that screamed “LOOK AT ME! LOOK AT ME!” But the only woman there I wanted to know more about, besides Ashley of course, was the awesome young woman with the beautiful spirit!

— 30 —

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Many thanks to my Executive Officer, Richard Bourland, for covering the 0530 Crew, to Keith Renard for leading the overachievers of 0645, and to Corporal Randal Rhea for abusing the 5:45pm platoon while I was on vacation! Thank you, gentlemen! I really appreciate it.

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This just in from an anonymous (for now) Boot Camper:

“I’ve officially been coming to Boot Camp for 6 months, mostly 4 days a week (I’ve only made a C about a handful of times!)…and I’ve lost 25 pounds! Six months ago, I could barely run from the bottom of Mt Fuji to the first “station,” much less around the fence line (not exaggerating!!). Now, I’m running and average of 2 four-mile runs, a 2-mile run, and a “long” run (last week I went 9 miles in 90 minutes, up from the 8 I already told you about!). So thankful and excited!!”

CONGRATULATIONS!!

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HALF MARATHON TRAINING SUNDAY BUFFALO RUNNERS!

Weather permitting, we’ll be running at 7am on Sunday morning! Stay tuned. The weather has a way of changing!

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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.”)

Living with Portion Distortion

If you are a healthy eater, but have noticed that your weight has been slowly creeping up over the years and you don’t know why, you may be suffering from “portion distortion”. You should ask yourself if you really know just how much you are eating. You may be surprised just how much you put on your plate, and you wouldn’t be alone.

Portion sizes today are much larger than in the past, meaning we are often taking in more calories than we may realize. Super large sizes of muffins, cookies, pizzas and restaurant portions are now the norm. Back in the 1950’s an average hamburger patty weighed approximately 1.6 ounces, today it can weigh up to 8 ounces or more! One problem with all of the larger portions is that we fail to realize that we’re eating more than we used to and that these portion sizes are too large.

We tend to underestimate the amount of food they eat and overestimate the recommended portion sizes of many foods. For example, pour out your usual bowl of cereal and then actually measure it. Now compare it to the label serving size. Chances are you are eating two, three, or even four times the amount on the label. Eating more than one serving is no problem as long as you know that you are eating more than one serving and have worked those extra calories into your training diet. If you haven’t, beware because those extra calories add up quickly. Overeating by just 100 calories a day can pack on an extra ten pounds of unwanted weight every year!

So what is the difference between a portion and a serving? A portion is the amount you choose to eat, a serving is a standard amount set by the U.S. Government and can be found on the Nutrition Facts panel on processed foods or can be found on the Choose My Plate Food Guidance System website: www.choosemyplate.gov. Serving sizes vary, depending on the product. For example, a serving of milk is one cup; a serving of cooked pasta is ½ cup.

Learning how to control portion sizes ridding yourself of “portion distortion” doesn’t mean that you need to weigh and measure everything in your training diet forever, just long enough to recognize a standard serving size. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little!) a ½ cup of spaghetti or one cup of milk is. This will help you visualize an actual serving. Relating serving sizes to common objects can be an easy way to visualize or “eyeball” what a portion size should look like. Use these visuals to help make sure that you aren’t suffering from portion distortion.
* A small fist or baseball – a serving of vegetables or fruit is about the size of your fist
* A rounded handful – about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
* Deck of cards – a serving of meat, fish or poultry or the palm of your hand (don’t count your fingers!) – for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop
* Golf ball or large egg – one quarter cup of dried fruit or nuts
* Tennis ball – about one half cup of ice cream
* Computer mouse – about the size of a small baked potato
* Compact disc – one serving of pancake or small waffle
* Thumb tip – about one teaspoon of peanut butter
* Four dice – 1 ounce serving of cheese
* Checkbook – a serving of fish (approximately 3 oz.)
* Hockey puck – a bagel serving

Thank you, Ashley!

———————————————-

GAME DAY T-SHIRTS

Every Friday during football season is game day t-shirt day! Wear your alma mater’s colors and paraphernalia 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!

——————————————–

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 AUGUST, SEPTEMBER, OR OCTOBER 2012 OR EARLIER AND DON’T HAVE YOUR T-SHIRT?

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!

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
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Pam Torres – meritoriously promoted 12/2012
– Rachel Phillips 2/2012
– Teresa Reed 2/2012
– Alan Compton 4/2012
– Natalie Mannon 5/2012
– Steve Havard 5/2012
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Susye Clark 7/2012
– Victoria Tigrett 8/2012
– Crystal Bloodworth 8/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012

Over 2 years is a Corporal
– Paul Bauer 11/2010
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– JD Dombroski 4/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Becky Lawler 5/2010*
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Anderson 9/2011
– Lindsey Stanfill 9/2011

Over 3 years is a Sergeant
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Ashley Hofeditz 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 8/2010
– Tim Romanow 8/2010

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008
– Scott Plunkett 10/2008
– Shena Clemons 10/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Paul Tronsor 3/2009
– Teresa Faulk 6/2009
– Sarah Vickers 8/2009
– Robert Hunt 8/2009

Over 5 years is a Gunnery Sergeant
– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Patty Dougherty 3/2008
– Rob Johnston 4/2008
– Alan Schaeffer 4/2008
– Buddy Daves 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008

Over 6 years is a Master Sergeant
– Kay Ryan 10/2006
– Jeff Lee 1/2006
– Anne Mead 2/2005*
– Michelle Dunn 3/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007

Over 7 years is a First Sergeant
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Ralph Braden 9/2006

Over 8 years is a Sergeant Major
– Melissa Moore 2/2005
– Louis Glazer 3/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

Over 9 years is a Warrant Officer 1
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004

Over 10 years is a Chief Warrant Officer 2
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003

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 »


Wednesday’s Scuttlebutt

Oct. 16th 2013

Many thanks to my Executive Officer, Richard Bourland, for covering the 0530 Crew, to Keith Renard for leading the overachievers of 0645, and to Corporal Randal Rhea for abusing the 5:45pm platoon while I was on vacation! Thank you, gentlemen! I really appreciate it.

Evening Crew, we’ll be inside today at 5:45pm in the big workout room — the former bookstore — just off the east end of the “big gym.” (Not the “blue gym,” which will be used by the church youth group tonight.) Enter the Recreation and Athletics wing off the northeast parking lot — off Grove Park — and go left through the big gym.

BOGA FOR ALL CLASSES TOMORROW!

Posted by Tony Ludlow | in Uncategorized | No Comments »


View-Master — Sgt. Tony Ludlow’s blog post for 9/9/2013

Oct. 9th 2013

I saw Mt. Fuji for the first time through the lenses of something called a “View-Master.”

I was six-years old when Santa brought the View-Master to my house. The View-Master was a toy that looked a little like binoculars, but you couldn’t see through them. Instead, you put a thick circular paper disk with pictures – slides, really – all mounted around the disk, into a slot on the top of the View-Master. When you looked through the view finder, you could see those pictures in 3-D. By sliding a little lever down on the side of the View-Master, the disk would rotate around to the next picture. The toy company made their money by selling new packets of disks. Disks could feature entire stories or travel pictures of photos of all kinds of exotic and wonderful places in the world. It was one of my all time favorite toys.

But as much as I loved my View-Master, without new pictures, and no means to buy them or get them until my birthday or Christmas, I lost interest. So I loaned it to my younger sister. After she got bored with the same pictures, she tossed the View-Master into her toy-box. And there it remained.

Then one day my mom told us to clean out our toy-boxes and put all of the toys we didn’t play with anymore into cardboard boxes. We did. Mom took the two boxes of toys and donated them to Goodwill or the Salvation Army. A month later I discovered that my sister had thrown my View-Master away as she was cleaning out her toy-box. I was heartbroken. I finally forgave her … last month.

The reason the View-Master got tossed was because, without the new pictures, it had become boring. I hoped that I’d be able to get some new pictures, but I never did. Six-year old boys don’t have much buying power. I had good intentions, I wanted new pictures and stories, but without them my View-Master got boring.

Just about every night I go to bed slightly angry because I run out of time. Well, angry is probably too strong. I look at the clock and I see that the hours are slipping away and I don’t want to go to bed. I’m like a reluctant five-year old wanting to stay up. But I know that I need to get to sleep; when the 4:30am alarm goes off the next morning it’ll announce another defeat for the bed and another victory for me. To date, Tony: 10,476; Tony’s bed: 0. The wake up call will get answered. But if I want to wake up without too much fatigue, I have to get in bed by a certain time. Unfortunately, “Night-time Tony” doesn’t have much regard for “4:30am Tony” and he stays up too late.

I have trouble making myself go to bed because there’s just too much to keep me up. I have no place in my brain for understanding the phrase, “I’m bored.” I’m never bored. There are too many great books to read, interesting articles to read, too many new songs to listen to, too many shows, too many videos, too many things to study, research, and write. Then there are sooo many emails to read or write.

And none of that even includes the work of keeping a business afloat!

When I was a kid, my parents allowed me to be bored. They didn’t feel compelled to fill up my time with entertainment or other distractions. In fact, if I made the mistake of saying that I was bored, my parents would put me to work cleaning my room, vacuuming the house, cleaning the bathrooms, mowing the yard, raking leaves, washing the car, cleaning out the garage. I learned to entertain myself and generate my own interests, hobbies, and passions. I learned that saying that you were bored was a huge mistake.

Maybe that’s why I marvel at Facebook statuses that say that the poster is bored:
“Anybody wanna text with me, I’m bored to death.”
“What’s everybody doing tonight? I’m so bored.”
“I’ve got nothing to do, anybody got any suggestions?”
“Anybody wanna chat with me, I’m bored.”

When I see those kinds of things on social media, or I hear people say them, I’m less puzzled by 5x^-2y^10 over 2x^-1(-3x^-3y^-1)^-2 and that’s saying a lot.

A woman once told me that she was easily bored and didn’t like to read. She said that with a degree of pride that made me scratch my head. Why would you admit to such things? Why would that be a source of pride for you? Thank you, and good night.

It reminds me of a quote by Anatole France who said, “The average man, who does not know what to do with this life, wants another one which shall last forever.”

Instead of living in interesting times, may you live an interesting life, full of passion, curiosity, and wisdom. May you live with a hunger for knowledge and a thirst for answers. May your interests grow and expand in such a way that you’d lament the end of your life because you had books to read and music to enjoy!

— 30 —

————————————-

This just in from an anonymous (for now) Boot Camper:

“I’ve officially been coming to Boot Camp for 6 months, mostly 4 days a week (I’ve only made a C about a handful of times!)…and I’ve lost 25 pounds! Six months ago, I could barely run from the bottom of Mt Fuji to the first “station,” much less around the fence line (not exaggerating!!). Now, I’m running and average of 2 four-mile runs, a 2-mile run, and a “long” run (last week I went 9 miles in 90 minutes, up from the 8 I already told you about!). So thankful and excited!!”

CONGRATULATIONS!!

————————————-

HALF MARATHON TRAINING SUNDAY

This week, due to vacations and other logistical anomalies, there will be no official organized run. That means you’ll need to get your run in on your own!

———————————

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.”)

Cholesterol Lowering Tips

Too much cholesterol in the blood can lead to heart disease and stroke — America’s No. 1 and No. 4 killers. You can reduce your cholesterol by eating healthful foods, losing weight if you need to and by being physically active. Some people also need to take medicine because changing their diet isn’t enough. And try out these great tips from the American heart Association.

What should you eat?
Focus on low-saturated-fat, trans fat-free, low-cholesterol foods such as these:
• A variety of deeply colored fruits and vegetables (4 to 5 servings of each per day)
• A variety of fiber-rich grain products like whole grain bread, cereal, pasta and brown rice. (6 to 8 servings per day with at least half of the servings whole grains)
• Fat-free, 1 percent and low-fat milk products (2 to 3 servings per day)
• Lean meats and poultry without skin (choose up to 5 to 6 total ounces per day)
• Fatty fish such as salmon, herring, or mackerel (enjoy at least 2 servings baked or grilled each week)
• Nuts, seeds, and legumes (dried beans or peas) in limited amounts (4 to 5 servings per week)
• Unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils (but a limited amount of tub or liquid unsalted margarines and spreads made from them)

What should you limit?
• Whole milk, cream and ice cream
• Butter, egg yolks and cheese — and foods made with them
• Organ meats like liver, sweetbreads, kidney and brain
• High-fat processed meats like sausage, bologna, salami and hot dogs
• Fatty meats that aren’t trimmed
• Duck and goose meat (raised for market)
• Bakery goods made with egg yolks, saturated fats and trans fats.
• Saturated oils like coconut oil, palm oil and palm kernel oil
• Solid fats like shortening, partially hydrogenated margarine and lard
• Fried foods

What are some cooking tips for cooking low fat?
• Use a rack to drain off fat when you broil, roast or bake.
• Don’t baste with drippings; use wine, fruit juice or marinade.
• Broil or grill instead of pan-frying.
• Cut off all visible fat from meat before cooking, and take all the skin off poultry pieces. (If you’re roasting a whole chicken or turkey, remove the skin after cooking.)
• Use a vegetable oil spray to brown or sauté foods.
• Serve smaller portions of higher-fat dishes, and serve bigger portions of lower-fat dishes like pasta, rice, beans and vegetables.
• Make recipes or egg dishes with egg whites or egg substitutes, not yolks.
• Instead of regular cheese, use low-fat, low-sodium cottage cheese and other fat-free or low-fat, low sodium cheeses.

Thank you, Ashley!

———————————————-

GAME DAY T-SHIRTS

Every Friday during football season is game day t-shirt day! Wear your alma mater’s colors and paraphernalia 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!

——————————————–

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, OR SEPTEMBER 2012 OR EARLIER AND DON’T HAVE YOUR T-SHIRT?

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!

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
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Pam Torres – meritoriously promoted 12/2012
– Rachel Phillips 2/2012
– Teresa Reed 2/2012
– Alan Compton 4/2012
– Natalie Mannon 5/2012
– Steve Havard 5/2012
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Susye Clark 7/2012
– Victoria Tigrett 8/2012
– Crystal Bloodworth 8/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012

Over 2 years is a Corporal
– Paul Bauer 11/2010
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– JD Dombroski 4/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Becky Lawler 5/2010*
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Anderson 9/2011
– Lindsey Stanfill 9/2011

Over 3 years is a Sergeant
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Ashley Hofeditz 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 8/2010
– Tim Romanow 8/2010

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008
– Scott Plunkett 10/2008
– Shena Clemons 10/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Paul Tronsor 3/2009
– Teresa Faulk 6/2009
– Sarah Vickers 8/2009
– Robert Hunt 8/2009

Over 5 years is a Gunnery Sergeant
– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Patty Dougherty 3/2008
– Rob Johnston 4/2008
– Alan Schaeffer 4/2008
– Buddy Daves 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008

Over 6 years is a Master Sergeant
– Kay Ryan 10/2006
– Jeff Lee 1/2006
– Anne Mead 2/2005*
– Michelle Dunn 3/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007

Over 7 years is a First Sergeant
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Ralph Braden 9/2006

Over 8 years is a Sergeant Major
– Melissa Moore 2/2005
– Louis Glazer 3/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

Over 9 years is a Warrant Officer 1
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004

Over 10 years is a Chief Warrant Officer 2
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003

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 »


Cortez — Sgt. Tony Ludlow’s Blog Post for 10/02/2013

Oct. 2nd 2013

Sometimes I have to repeat myself.
You too?

Many of you have seen this recently, but not everyone. So here you go, repeated by request:

We’re not all created equal.
Not by a long shot.

Maybe before the law we’re supposed to be equal, but in life, hardly. I can’t dunk, I can’t run as fast as Usain Bolt’s grandmother, and Stephen Hawking laughs at my math skills. I tried-out for the Minnesota Vikings but didn’t make the final cut, though I did manage to stay in the hunt for a few days before they didn’t invite me to Minneapolis. Turns out I’m not tall enough or fast enough to play wide receiver in the NFL.

Once, a 16 year old Lance Armstrong passed me on the bike in a triathlon like I was standing still – he was obviously doing performance enhancing drugs even back then. I yelled, “DRUG USER!” as he blew past me. How else do you explain his ability to pass me?!

I’ve tried to play the guitar for years, but I’ll never play like Leo Kottke, BB King, or Ian Anderson. Or any other professional musician for that matter. I know just enough to know how horrible I play. I even know that I should have said “horribly,” but I’m not going to change it.

We aren’t all physically equal and we aren’t gifted with the same mental acumen. But we are all capable of determination, grit, and self-discipline. We’re capable of working hard and accomplishing things through the sheer power of our will and resolve.

But maybe our parents, or our past situations, gave us permission to take the easy way out. We learn how to quit too early. We learn how to give up without much of a fight. We don’t have the kind of self-discipline to compensate for what we weren’t born with naturally. We congratulate ourselves for taking the path of least resistance. We learn to settle. We become experts at making excuses for our failures, for our low trajectory, for our underachieving.

I’m not gifted at anything. I’m not particularly smart, nor am I a naturally gifted athlete. I read slowly. I run slowly. I don’t remember any teacher or coach saying, “Tony, you’re really really good at …” (Though my 6th grade teacher did tell my mom that I was the funniest student she’d ever taught.) Everything I’ve done in life has been a result of taking my average ability and adding determination and hard work, self-discipline and an unwillingness to quit or give up.

But none of those things come close to the grit and determination of my two new heroes: Diana Nyad and Harriet Anderson; two women who exemplify the meaning of awesome and bad-ass.

At the age of 74, Harriet Anderson finished the Ironman Triathlon in Hawaii. The Ironman distance race is a 2.4 mile open water swim, followed by a 112 bicycle race, finishing with a full 26.2 mile marathon … in under 17 hours. The race begins at 7am and the participants have until midnight to finish. Hundreds, young and fit, drop out every year. Hundreds, young and fit, don’t finish in time. It can be heart wrenching to watch a triathlete finish that race at midnight plus 1 second. Disqualified and in tears.

Harriet isn’t the oldest to finish that race. That title belongs to 82 year old Lew Hollander. And Harriet, a veteran of all but 3 Hawaii Ironman triathlons since 1989, barely made the 17 hour cut-off that year.

But this is what Harriet did do.

After swimming 2.4 miles in the ocean, fighting other swimmers and the ocean swells; she got on her bicycle and headed out to race the 56 miles to the turnaround. The heat and wind that day forced several to quit. It was just too brutal, they said. On Harriet’s way back from the bike turnaround, and at about the 80 mile mark, some douchebag guy bumped into Harriet and she crashed. (He didn’t even stop to check on her.) Harriet, 74 years old and banged up badly, brushed herself off, got back on her bike, and rode the next 32 miles in pain.

After the bike leg, she could have checked into the medical tent – which would have ensured that a thorough exam would delay her to the point of not giving her enough time to finish the marathon by the midnight cutoff — but Harriet opted instead to get a medical volunteer to patch her up and put her arm in a sling. Then she took off to chase down the marathon.

Harriet finished the race, under the 17 hour cutoff, only then allowing herself to check into the medical tent where personnel discovered that she had broken her clavicle in the crash at the 80 mile mark. She had finished the bike race and run the entire 26.2 mile marathon, banged up and with a broken clavicle.

Last month, 64 year old Diana Nyad became the first person to swim from Cuba to Florida without a shark cage. This was her 5th attempt over a 35-year span that included 4 miserable and disappointing tries. She spent 53 hours in the water, fighting fatigue, nausea and constant vomiting, jelly fish, sleep deprivation, salt water, depression, high seas, and a swim mask that cut her tongue and caused her to swallow salt water on just about every stroke.

When she was asked what she thought about during those 53 hours, Nyad explained, “You don’t like it. It’s not going well. Find a way.” After 35 years, and 5 attempts, Diana Nyad found a way.

Harriet Anderson found a way.

Not blessed with athletic abilities? Find a way.
Not blessed with youth? Find a way.
Not blessed with great health? Find a way.
Not blessed with a great job? Find a way.
Not blessed with great intelligence? Find a way.
Not blessed with great wealth – or any wealth? Find a way.
Not blessed with the means to follow your dreams? Find a way.

You don’t like it. It’s not going well. Find a way.

It’s said that when Cortez came to the new world that he burned his ships. With no way home, no way to quit, his crew was motivated to succeed. They found a way.

Winners, achievers, and the truly awesome – real badasses – find a way. Everyone else finds an excuse, someone to blame, and collects another participation trophy. And who wants that?

— 30 —

———————————-

This just in from an anonymous (for now) Boot Camper:

“I’ve officially been coming to Boot Camp for 6 months, mostly 4 days a week (I’ve only made a C about a handful of times!)…and I’ve lost 25 pounds! Six months ago, I could barely run from the bottom of Mt Fuji to the first “station,” much less around the fence line (not exaggerating!!). Now, I’m running and average of 2 four-mile runs, a 2-mile run, and a “long” run (last week I went 9 miles in 90 minutes, up from the 8 I already told you about!). So thankful and excited!!”

CONGRATULATIONS!!

————————————-

HALF MARATHON TRAINING SUNDAY

Buffalo Runners!

We’ll be back at Shelby Farms on Sunday at 7am!

Be sure to bring your hydration and fuel! See you Sunday!

Cost: $75 for active duty boot campers.
$125 for non-active duty boot campers or “friends of boot camp.”

If you’re running the MRTC Road Race Series, you can still train with me and you can take $30 off the above fee!

———————————

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.”)

Know Your Numbers

Heart disease is the number one killer of women and men in the United States. High blood cholesterol is one of the major risk factors for heart disease. In general, the higher your blood cholesterol level, the greater your risk for developing heart disease and/or having a heart attack. But not all cholesterol numbers are bad; here are the basics of what you need to know.

The American Heart Association recommends you get your blood cholesterol levels checked every 5 years. But if you ask, most physicians will check a fasting lipid profile level at your yearly checkup. This test checks your total cholesterol, your low-density lipoprotein level (LDL), your high-density lipoprotein level (HDL) and your triglyceride levels.

LDL cholesterol is the unhealthy kind. This type of cholesterol can cause fatty deposits (plaque) to build up on the walls of your arteries and narrows them and can cause blockages which make it much harder for the blood to pass through. If a plaque ruptures, blood clots can form and block the artery resulting in a heart attack or stroke. Since LDL cholesterol is LOUSY, you want this level to be LOW. Optimal levels for your LDL are less than 100mg/dL.

HDL cholesterol is the healthy kind. It actually helps to lower your risk of heart disease since this type of cholesterol transports fat and bad cholesterol to you liver for processing. Since HDL cholesterol is HEALTHY, you want this level to be HIGH. Optimal levels are greater or equal to 40mg/dL for men and greater or equal to 50mg/dL for women.

Triglycerides are fats in your body. Your body makes some triglycerides, but they also come from the food you eat. Leftover calories are turned into triglycerides and stored in fat cells for later use. Optimal levels are less than 100mg/dL.
Your total cholesterol number is calculated by adding together your LDL level, your HDL level and 20% of your triglyceride level.

To get a better look at your risk for heart disease and stroke, some physicians look at the ratio of total cholesterol to HDL cholesterol. The ratio is obtained by dividing the HDL cholesterol level into the total cholesterol. For example, if a person has a total cholesterol of 200 mg/dL and an HDL cholesterol level of 50 mg/dL, the ratio would be 4:1. The goal is to keep the ratio below 5:1; with the optimum ratio being less than or equal to 3.5:1.

As a reminder:
Remember the 3 “L’s” : LDL=LOUSY so you want this number LOW!
Remember the 3 “H’s”: HDL=HEALTHY so you want this number HIGH!

Next week I will give you information on what affects your cholesterol numbers. Some are things you have no control over and some are things you do! Stay tuned!

Thank you, Ashley!

———————————————-

GAME DAY T-SHIRTS

Every Friday during football season is game day t-shirt day! Wear your alma mater’s colors and paraphernalia 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!

——————————————–

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, OR SEPTEMBER 2012 OR EARLIER AND DON’T HAVE YOUR T-SHIRT?

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!

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
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Pam Torres – meritoriously promoted 12/2012
– Rachel Phillips 2/2012
– Teresa Reed 2/2012
– Alan Compton 4/2012
– Natalie Mannon 5/2012
– Steve Havard 5/2012
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Susye Clark 7/2012
– Victoria Tigrett 8/2012
– Crystal Bloodworth 8/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012

Over 2 years is a Corporal
– Paul Bauer 11/2010
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– Robin Scott 3/2011
– Chris McLelland 3/2011
– JD Dombroski 4/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Becky Lawler 5/2010*
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Anderson 9/2011
– Lindsey Stanfill 9/2011

Over 3 years is a Sergeant
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Ashley Hofeditz 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 8/2010
– Tim Romanow 8/2010

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008
– Scott Plunkett 10/2008
– Shena Clemons 10/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009
– Paul Tronsor 3/2009
– Teresa Faulk 6/2009
– Sarah Vickers 8/2009
– Robert Hunt 8/2009

Over 5 years is a Gunnery Sergeant
– George Rose 10/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Patty Dougherty 3/2008
– Rob Johnston 4/2008
– Alan Schaeffer 4/2008
– Buddy Daves 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008

Over 6 years is a Master Sergeant
– Kay Ryan 10/2006
– Jeff Lee 1/2006
– Anne Mead 2/2005*
– Michelle Dunn 3/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007

Over 7 years is a First Sergeant
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Ralph Braden 9/2006

Over 8 years is a Sergeant Major
– Melissa Moore 2/2005
– Louis Glazer 3/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

Over 9 years is a Warrant Officer 1
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004

Over 10 years is a Chief Warrant Officer 2
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003

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 »


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