Sergeant Tony's Blog

Archive for November, 2013

F-BOMBS! — Tony Ludlow, USMC Fitness Boot Camp, Memphis: 11/26/2013

Nov. 26th 2013

Abstractions. Those are tough to teach little kids.

When our kids are little, we try to teach them as much as we can about as many subjects, topics, and scenarios as we can. Things that we hope will make them happy and productive citizens. It’s called responsible parenting and it’s challenging even in the best of times. It’s a thankless and difficult job, parenting. And if you’re lucky, they’ll grow up and tell you about the mistakes you made doing that job.

Sometimes the things we have to teach are abstract.

When I was a child, I remember my parents trying to teach me those abstract concepts and attitudes. One day when I was 6 or maybe 7 years old, I said something that made my mom particularly upset. During a discussion about a person that I didn’t like, I dismissed that person out of hand and said: “I don’t care about them.” I thought my mom was going to hit the roof!

She explained that saying “I don’t care” is one of the worst things a person can say. Not caring is one of the worst attitudes a person can have. It implies a lack of empathy. And a lack of empathy is a poison that corrupts the soul.

Once when I had innocently dropped the “f-bomb,” mom got pretty upset with me. I had read: “F— YOU!” on a bathroom wall and thought it sounded rather grown up and edgy. I didn’t know what the “f-word” meant, and didn’t really fully comprehend the meaning of that word. I had yet to learn that the f-word could be a noun, a verb, a pronoun, an adverb, an adjective, a gerund, a conjunction, a preposition, an article, and, of course, an interjection … to name a few of the more colorful ways that the f-word can be used. Personally, I think New Yorkers and Samuel L. Jackson have a corner on using it as an interrogative pronoun, but that’s not the point. Mom considered me saying “I don’t care” to being worse than the f-bomb, and she was NOT happy about that little f-bomb verbal faux pas.

How do you teach “care” to a child? How do you explain empathy? Caring is an abstract concept that requires thought, and, well, care in teaching. I felt the same sort of confusion when older people would tell me to “enjoy” my children while they were little because “they grow up so fast.” But let me tell you this, when it’s 3am and you’re walking the floor with a child that won’t quit crying, more than anything, you wish that child would grow up fast! But how do you actually “enjoy” the time that your child is little? What exactly does that look like? What do you do differently to “enjoy” something? I remember thinking at the time that I was doing the best that I could to “enjoy” that time.

How do you teach appreciation and thankfulness? Those are likewise abstract concepts.

Our Thanksgiving Holiday is here again … and it arrived so fast that it blows my mind. (It still seems like it’s mid-September.) And we know that we’re supposed to be thankful and appreciative, but what do we do differently in order to express those feelings? And as one person put it: “Black Friday is the day we trample others at the mall to buy new stuff the day after we gave thanks for what we have.”

As parents we require our children to say two things: “please” and “thank you.” We try to teach gratitude that way. How many times have you done something for someone and they didn’t even say thank you? And how irritating is that? I get questions from former boot campers about their injuries, or their training, all the time. Some of these people I haven’t seen in years, some have even moved away. Some of them have joined other gyms and other fitness programs here in town, but still ask me to diagnose their injuries or give them free training advice. This happens all the time, almost weekly. And almost as often, I do the best I can to help. Last week, I spent an hour answering an email question from just such a person. The email I wrote was pretty involved and I’d done a little extra research just to be thorough. I got this as a response: “Thx.”

Really? Thx? The person didn’t even write out “Thanks.” No wonder the “Thank You” note card companies are going bankrupt. I try to remind myself that we all have these three things in limited supply: 1) time, 2) energy, and 3) money. If someone has done something for me, no matter how small, I do my best to thank them properly and to pay them if appropriate. Acts of gratitude, thankfulness, and civility also seem to be in limited supply these days.

When I see people on Facebook wish their friends a happy birthday by writing “HB” and their friends initials, I wonder what’s wrong with them. Bob Johnson’s friend wrote: “HB BJ.” As if Facebook was charging by the word. It seems counter to the desire to wish that person well on their birthday. But I digress.

Thanksliving is a better way of living than spending one day a year being vaguely thankful for a Western lifestyle — one full of ease, comfort, and convenience — that is the envy of the world and one with which we are often dissatisfied.

I think that we ought to live everyday with thanks, and not just toward the Hand of Providence or Prevenient Grace or the Mercy of the Almighty … but toward our fellow man as well. Saying “please” and “thank you” are kindnesses and civilities that aren’t restricted to our childhood, there is no statute of limitation on the good manners our parents taught us.

A female friend of mine went out once with a guy — wealthy and well established — who wined and dinned her, but who showed disrespect and condescension towards the restaurant wait staff. She never went out with him again. I was really proud of her.

How we treat someone who can’t do anything to help us, can’t advance our career, and can’t buy from us, is a better reflection of who we are as a person than what we drive, where we live, where we go to church, or who we vote for.

I’ve always loved this story about Jesus, found in the 25th chapter of the book of Matthew. It was a simple story where Jesus explained to the self-righteous — the ones who only extended their kindnesses to others like them, to those who could help them socially and professionally — that they had failed to show kindness to him, to Christ, and that they were unfit for Heaven. Of course they objected and said that they had no recollection of ever seeing him in need or hungry or thirsty. And Jesus explained that in the same way that they had neglected to be kind and to meet the needs of those they deemed beneath them, they had neglected to be kind to him and to meet his needs.

That Jesus, he really said some radical things: “You want to be my disciple? Sell everything you own, give to the poor, and follow me.” Radical.

I think being kind, showing gratitude, and being thankful to all is a pretty good start on what Jesus said.

Happy Thanksgiving, Everyone! Happy ThanksLiving!

— 30 —
Tony Ludlow, USMC Fitness Boot Camp, Memphis, Tennessee

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THANKSGIVING WEEK SCHEDULE

Both Wednesday morning classes, 0530 and 0645, as normal. Both classes will be inside.
No Wednesday evening class.
We will stand down on Thursday and Friday.
All classes meet as usual on Monday.

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TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, Registered Dietitian, 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.”)

Eating Right to Manage Stress

Trying to juggle the busy holiday season, along with your usual obligations of work, exercise, and family can be quite overwhelming and stressful. Stress on its own can be a problem, but stress can also lead to unhealthy habits, including making poor food and nutrition choices. Chronic stress can lead to unhealthy habits such as skipping meals, drinking excessive amounts of caffeine, eating more fast food, mindlessly munching, and eating the wrong foods. These unhealthy habits can affect our bodies in many ways.

When we are stressed we tend to crave more salty, sweet, fatty, and processed foods. These foods are usually high in calories and can lead to extra pounds on the scale. To compound this problem, excessive amounts of sugar, caffeine, salt, and fat, and decreased amounts of vitamins and minerals can all weaken our bodies’ resistance to stress. Excessive amounts of simple sugars from sweets such as candy and cookies can cause blood sugar fluctuations leading to mood swings and fatigue. Too much stress can even affect where our bodies store extra fat. When we are under stress, extra fat is more likely to be stored in our abdominal area. Unfortunately, this is one of the worst places to store fat, since abdominal fat is linked to greater health risks.

Good nutrition is an important tool for dealing with stress. Eating a diet full of whole grains, fruits, vegetables, lean proteins and dairy can not only fortify our bodies and minds, but these foods can even help to make us more resistant to stress buildup. Incorporating a few or all of the following tips into our lives can help us stay fit, healthy, and relaxed during the upcoming hectic holiday season!

· Snack healthy- Snacking on healthy foods like nuts, dried fruit, string cheese, carrot sticks and yogurt can help keep blood sugar levels stable, prevent fatigue, and can help to eliminate those last minute candy bar impulse buys at the convenience store.
· Clean out the pantry and refrigerator – It is much easier to make healthy food choices when you get rid of all the unhealthy food that is sitting around the house. If you feel that you must keep cookies and chips around, purchase ones that are easier to pass up in the pantry. If BBQ corn chips are your favorite, then buy tortilla chips instead!
· Set yourself up for success- Be prepared with healthy snacks. Portion out nuts, whole grain pretzels, and other healthy foods in individual servings sizes that you can just grab on your way out the door. Have fruit washed, cut, and ready to eat so that when you are hungry, you have healthy choices at the ready.
· Exercise- Continuing to come to USMC Fitness Boot Camp, running or doing your regular exercise routine during the holiday season can help prevent weight gain, and reduce stress levels.
· Practice relaxation techniques- Yoga, meditation, and even writing in a journal can all help decrease the damage that stress causes and may even help reduce cravings for unhealthy foods.

Thank you, Ashley!

Tony Ludlow, USMC Fitness Boot Camp, Memphis, Tennessee

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6:45 CLASS HIBERNATION BEGINS MONDAY DECEMBER 2!

Every year, the 6:45 class moves inside for the winter! We move inside on Monday, Dec. 2!

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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!

Tony Ludlow, USMC Fitness Boot Camp, Memphis, Tennessee

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DID YOU START USMC FITNESS BOOT CAMP IN AUGUST, SEPTEMBER, OCTOBER , OR NOVEMBER 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
– 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
– Morgan Johnson 10/2012
– ShaWanda Upshaw 10/2012
– Chuck Miller 11/2012

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
– Tara Ingram 11/2011

Over 3 years is a Sergeant
– 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
– Cameron Mosley 11/2009
– Karen Massey 11/2009

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
– 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
– Kay Shelton 1/2006
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006

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*
– Gary Thompson 10/2005
– Scot Bearup 10/2005

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 Ludlow, USMC Fitness Boot Camp, Memphis, Tennessee

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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Thanksgiving Week Schedule

Nov. 25th 2013

Tuesday, 26 November: M-16 Workout at CUMC for 0530, 0645, and 5:45pm
Wednesday, 27 November: Morning classes meet at CUMC as scheduled, Evening Class stands down.
Thursday & Friday Classes stand down.
Monday, 2 Dec. All classes meet as scheduled and the 6:45 class moves inside for the winter.

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25 November 2013 Workouts

Nov. 24th 2013

We’ll be inside in the morning! So, no excuses! See you at 5:30 or 6:45am! (Evening crew, looks like we’ll be inside as well!)

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“Where it began …” Sgt. Tony Ludlow, USMC Fitness Boot Camp, Memphis 11/20/2013

Nov. 20th 2013

We were children together.

I was already six years old and she was but five days away from turning six when everything changed for her. For me. For us all.

Mrs. White, my first grade teacher, had just brought us in from recess following our lunch break. Now would be “rest time,” when we’d get our mats out and put them on the floor and lie down to nap or take a rest. We didn’t have to nap or even rest, but we had to stay on our mats; we couldn’t talk or make any sounds. Mrs. White let us put our mats down anywhere we liked, so I put mine by the classroom door, that way I could hear stuff going on in the hallways. I never napped.

That day was like any other and I just laid there trying to keep quiet. After a while I heard the sounds of a female adult coming down the hallway. A lady’s dress shoes make a distinctive sound as they walk down a tile hallway. I’ve always associated that sound with elegance and style. I knew that the sound was another teacher, probably coming to Mrs. White’s room. I was intrigued because now I could eavesdrop on these two adults and get some gossip or elementary school intel before anyone else knew about it. I was like the NSA of my elementary school. I squinted my eyes, pretending to be asleep, as I heard the knock at the door.

When Mrs. White opened the door, I could see that it wasn’t a teacher at all, but Mrs. McClain, one of the school secretaries who worked in the office. By this time, I had already been sent to the principal’s office a couple of times, the first time was on the first day of first grade … within the first hour, so I recognized Mrs. McClain. My first thought was that perhaps I was in trouble again. But that was clearly not the case.

Mrs. McClain did not step into the classroom, but remained in the hallway. She was crying. And she was having difficulty speaking to Mrs. White, who became immediately concerned about whatever had affected Mrs. McClain so. Mrs. White stepped out into the hallway and I heard Mrs. McClain tell her, with halting and barely audible words, spoken between attempts to breathe, that President Kennedy had been assassinated.

I didn’t know what that word meant, but I knew it had to be something truly horrible because Mrs. White stepped out into the hallway and she also began to cry as Mrs. McClain explained that President Kennedy had been in Texas and someone had shot him. The two ladies held each other and wept. And in the dimly lit room near the door, and as the meaning of her words began to sink in, I started to sob. It was the first time in my life I had cried because of sadness, because of heartache, because of grief. I tried to hold it in because I was certain that I wasn’t supposed to have heard that awful news and was sure that I’d be in trouble if I allowed them to hear me crying. But I couldn’t hide it very well. And Mrs. White, so caught up in her own grief, seemed not to notice or care that I was crying too.

We were dismissed early from school to return to, essentially, the same home for all of us. All of the homes in America were the same that day, and for the days that followed. For those too young to have known that day, it was like 9-11. The entire country was in shock. In mourning. My home was no different. The female members of my family wept and the male members of my family tried to stoically hold it together as we huddled around the television, hoping that the news was wrong, that our President was not dead, that somehow the news reports had been a mistake, that our President was only wounded and would be just fine.

But that would never happen.

The sadness and grief in my own home was so real that the loss seemed equal to a member of our own family being slain in cold blood. We spoke in reverential whispers and tried not to make any noise. The Kennedys were us. My mother was Mrs. Kennedy’s age. The President’s daughter and I were the same age. The President’s young son was my little sister’s age.

It was the first time I had ever known of someone who had died. And when we discovered who had killed our President, I was filled with anger and a desire for vengeance. I cut the picture of Lee Harvey Oswald from the newspaper and taped it to a target and shot it over and over with my toy gun that fired harmless plastic bullets. I imagined myself — at six years old — avenging my President. And then, to the collective horror of the nation, an unknown man with a pistol did exactly that, on national television.

It’s hard for me to know exactly how our nation changed that day. As a little boy, my knowledge of the world was severely limited. But since that day, thousands of books, articles, movies, documentaries, and television news pieces have tried to explain those days and those changes. But even as a child I could sense that something had changed. A dark shadow passed over our country … Vietnam followed … the assassinations of Dr. King and of the President’s brother, Bobby … . I think the reason that the Apollo space program was so important to us as a nation is because it was one of the few things that connected us to President Kennedy’s challenge to go to the moon. And when we did, less than six years after his death, the whole nation rejoiced and the sun shone for a little while. Our slain President’s dream had been fulfilled.

That it has been 50 years since that day in Dallas, seems incredible to me. Parts of those days seem as real to me as yesterday does. Along with the nation, I watched my President’s funeral. I heard Chopin’s “Funeral March” for the first time and have never been able to hear it since without seeing the Army caisson carrying the flag draped coffin of my President. The riderless horse reminding us that our Commander was gone from the field.

I watched Mrs. Kennedy demonstrate to the world how grace and dignity behaves in the face of such acute shock, pain, and grief. My own grandfather had often times admonished me to “see to my deportment.” Mrs. Kennedy’s conduct and deportment was the most exemplary thing I’d ever seen in a person, before or since. It was impossible not to see my own mother in the actions of my President’s grieving widow. It was hard for me not to see myself in the sadness and confusion of Caroline. Her own 6th birthday would be just 4 days after her father’s funeral.

I’ll leave it to political historians to decide if Jack Kennedy was a good or great president. But for me, he was my President. My first. The first of my generation. I’ve had a love and respect for the Office of the Presidency ever since. Say what you will about Mr. Kennedy’s 1000 days in office, but nothing but praise can be attended to his widow. In the grainy black and white video you can see her staying with the body of her slain husband; refusing to change out of the blood stained suit that she had worn all day … refusing to even wash her husband’s blood from her legs as she accompanied his coffin back to Washington. Even in death, staying as close to him as possible.

I will never forget those things.

Today, Caroline, the daughter of that great lady, is the newly appointed Ambassador to Japan! How wonderful! She will celebrate her first birthday in Japan next Wednesday! If I were still there, I’d pay a visit to the embassy to say hello and wish her a happy birthday, perhaps volunteer to show her around Tokyo, teach her some customs and courtesies of my former homeland … tell her that I’ve always thought of her as a sister I’d never met. Good luck in your new post, Madame Ambassador! A grateful nation thanks you for your service and the sacrifices of your family to our country.

— 30 —

Tony Ludlow, USMC Fitness Boot Camp, Memphis
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HALF MARATHON TRAINING — ON SUNDAY!

Buffalo Runners!

We’ll be at Shelby Farms at 7am for our LAST LONG RUN!!! woooohoooo!!!

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BOOT CAMPERS IN ACTION — NEW FEATURE!

I want to acknowledge your achievements! When you do something athletic, health and fitness oriented, I want to list it here!! Everything big or small, especially your FIRST event of its kind! So let me know!

For example, this past weekend Sherri Thompson ran her first half marathon!!!

This past Sunday, Andrew Forsdick completed a FULL Ironman Triathlon (2.2 mile swim, 112 mile bike, 26.2 mile run!) And that’s AFTER he was diagnosed with MS just a few short months ago!

CONGRATULATIONS!!

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TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, Registered Dietitian, 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.”)

Healthy Holiday Eating

Holidays are important occasions in our lives. For most people, this is a time of sharing, loving and maintaining family traditions. During the holidays, food is everywhere we look – at parties, at home and even at the office.

Holiday food often centers on high-fat, high calorie food choices such as cheeses, sour cream dips, cakes, pies and candies. It is important that we maintain good eating habits during the holidays as well as all year long. What we need is a way to enjoy our favorite holiday foods without the usual five- to 10-pound holiday weight gain.

Luckily, eating healthy and avoiding excess pounds does not mean you have to skip all of the festive holiday celebrations. All foods, even those great holiday treats, can fit into a healthy diet. Practicing balance and moderation and having a plan are key steps in eating healthy through the holidays.

* Be realistic. Trying to lose weight during the holidays may be a self-defeating goal. Instead, strive to maintain your weight.
* Balance party eating with other meals. Eat small, lower-calorie meals during the day so you can enjoy celebration foods, too—without overdoing your energy intake for the day.
* Take the edge off your hunger before a party. Eat a small, low-fat snack such as fruit or a bagel. Feeling hungry can sabotage even the strongest willpower!
* Conversation is calorie-free! Greet people you know, get a beverage and settle into the festivities before eating.
* Forget the all-or-nothing mindset. Depriving yourself of special holiday foods, or feeling guilty when you do enjoy them, isn’t a healthful eating strategy.
* Enjoy the foods full fat! You are more likely to be satisfied with less than if you tried to make them lower calorie.
* Have fun! Sharing food is part of many people’s celebrations. Enjoying a traditional holiday meal and party foods with family and friends doesn’t need to destroy healthful food habits you’ve nurtured all year long.
* Don’t save holiday favorites only for the holidays. If you know you can have these foods anytime of the year, you are less likely to over eat them.
* Physical activity is a good way to burn calories before you head out, and can make you feel less guilty when enjoying party favorites.

——————————————

BOGGING (BOOT RUN? BODIO? for all tomorrow, Thursday 21 November! (One part boot camp exercises, one part power walking, jogging, running)

We will pay no attention to the temperature tomorrow! All classes meet outside no matter the temps! We’ll go inside only if it’s raining.

———————————————

HOLIDAY CHALLENGE 2013

Next week I’ll be weighing you in for this year’s holiday challenge! Weigh ins will be done inside! New to this? Ask me about it! It’s all voluntary, but there’s FREE boot camp to win!

————————————————

THANKSGIVING WEEK SCHEDULE

Next week all classes will meet as scheduled on Monday and Tuesday. On Wednesday we’ll have both morning classes but no evening class. We will stand down on Thursday and Friday and we’ll be back in action on Monday, December 2.

—————————————————

6:45 CLASS HIBERNATION BEGINS MONDAY DECEMBER 2!

Every year, the 6:45 class moves inside for the winter! We move inside on Monday, Dec. 2!

—————————————————

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, OCTOBER , OR NOVEMBER 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
– 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
– Morgan Johnson 10/2012
– ShaWanda Upshaw 10/2012
– Chuck Miller 11/2012

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
– Tara Ingram 11/2011

Over 3 years is a Sergeant
– 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
– Cameron Mosley 11/2009
– Karen Massey 11/2009

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
– 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
– Kay Shelton 1/2006
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006

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*
– Gary Thompson 10/2005
– Scot Bearup 10/2005

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 »


Ordinary Average Guy — Sgt. Tony Ludlow’s blog post for 11/13/2013

Nov. 13th 2013

Once upon a time, in a land far away, I went to a Toyota Motor Corporation banquet … as the guest speaker.

Don’t ask me why I was invited to speak — in Japanese, no less — I’m pretty sure you wouldn’t believe my answer anyway.

This extravagant event was held at Toyota’s World Headquarters in, where else, Toyota, Japan. Gathered in this enormous and ornate banquet center, were all of Toyota’s corporate executives and their wives. More than a thousand people. And it was a very very formal affair. When the Japanese do formal, they eclipse any European potentate or aristocracy. Formal in Japan means F-O-R-M-A-L.

In attendance at this banquet was Mr. Toyota. (Yes, there is such a man.) The city is named after his family … his family is responsible for the company. He is a third generation car man, about 73 years old.

If I were asked to speak in English at such a banquet it would have been nerve-wracking enough, but doing it in JAPANESE?!! What was I thinking??

I was supposed to speak after the meal but I could barely eat anything at all because I was so nervous. So instead of eating, I decided to drink the wine. On an empty stomach. Not my best decision.

If you know me well, you know that I’m a cheap drunk. Two, maybe, three beers, and that’s about it. Yes, I know, I drink like a teenaged girl. Whatever. I’ve heard it all before.

The glass of wine I drank not only settled my nerves, but probably made my Japanese a little comical. Hopefully the jokes I had in my speech would work better this way. Or perhaps not.

The program began. My part came. I gave my speech. Everyone laughed at the right times. I got applause. I sat down. I nearly passed out. People came up to me afterwards and were very very nice. “Oh, Tony-san, your Japanese is so … so … interesting.” they said with a smile.

The most important thing that happened that night wasn’t anything about what I’ve just told you. That was just the back story.

No, the most important thing that happened that night was when I was standing back stage waiting for my turn in the program. While the MC was conducting other parts of the program, giving out awards and whatnot, I was back stage with others who would have a part in the program too. Including Mr. and Mrs. Toyota!

I was standing off to one side by myself, reading over my speech, trying to prepare myself, when THEY came over to ME! Oh lord! Mr. and Mrs. Toyota!!! Mr. Toyota’s personal assistant led the way and proceeded to make the introductions. OMG! I was trying to be as inconspicuous as possible and not call any attention to myself and now the most important people in the building were coming over to me. They were the preeminent picture of Japanese grace and elegance.

Introductions in Japan are extremely important and very complicated. Who is introduced first? Who bows first? Who bows lowest? How many times do we bow? Who quits bowing first? Who looks at whom? Who hands their business card first? What is the proper way to receive the business card? How long do you look at the business card before putting it away? How do I properly put the card away? And on and on it goes. It’s very choreographed, rooted in Japanese culture and tradition, and based on an understanding of who is considered the “superior” and who is considered the “inferior.”

There was no question as to who the inferior was in this case.

I somehow managed to survive this minefield of cultural exchanges and introductions without sounding like a buffoon and without embarrassing myself. And then there we were … standing around making small talk. Mr. and Mrs. Toyota were asking ME questions about myself!?? They asked the usual kinds of questions that most Japanese would ask me. Where are you from? What do you do? Do you miss America? Why did you choose to come to Japan? Do you realize that your nose is enormous? Stuff like that. (By the way, big noses are considered attractive there!)

And then this happened.

We were just chatting along casually when I mentioned, very off the cuff and without any agenda whatsoever and just trying to make conversation, that my nephew owned a Toyota truck. When I said that, both of them, Mr. and Mrs. Toyota … the head of Toyota Motor Corporation and his wife … bowed to me … low … low … low … and remained bowed … and said, while bowing, in the most formal and polite Japanese, “Thank you very very much, most Honorable Mr. Ludlow, sir, for your most honorable family’s support of our most unworthy company and for your most honorable trust in our most inferior products.”

Wait. What? What just happened?

Didn’t they know my family is from Arkansas? That my nephew hauls around deer carcasses in the back of his Toyota truck? That the car that brought them to the banquet cost more than the house I grew up in? That the personal assistant standing in front of me makes more in a year than my father made in a decade?

And the three of them — the assistant and Mr. & Mrs. Toyota — remained bowed for so long that I was embarrassed. People were staring. Those back stage saw the head of their company and his wife honoring me as if I were the most important person at the banquet. The fact was, THEY were the most important people at that banquet! And as the head of one of the most respected companies in the world, Mr. Toyota was one of the most important people in the world! And the treatment they gave me was the kind of thing the lowest worker on the Toyota assembly line would show to them! The honor they gave me was so embarrassingly respectful that I returned their bow to them and then started begging them, in whispered and respectful Japanese, to please stop, that I was unworthy of such an honor.

When we finally stood up straight, I had tears in my eyes. I’d never been treated that way in my life. I didn’t know what to say or do.

I’ve never forgotten the lesson they taught me that night. Never have I seen such class and elegance … such humility and kindness … all extended to an average guy from Fort Smith, Arkansas … from one of the most powerful men in the world.

Ask me how everyone treated me the rest of the night.

Like royalty.

When I returned to my seat from giving my speech, and it was evident that I hadn’t had a chance to eat before hand, and that my food was now cold, two waiters came quickly and brought me hot food. One of them stood just a few feet away from me for the rest of the evening to ensure that I was completely taken care of. I was entirely and completely humbled and embarrassed by the preferential treatment I was shown.

What was I taught that night?

Mr. and Mrs. Toyota taught me that everyone is important. Everyone matters.

Everyone is important. Everyone matters.

That’s why I remember your name.

Let me take this opportunity to tell you, those who come to Boot Camp, who make this program possible by your support, who have stood by me through thick and thin, who have been more friend than client — and even to you who are in your very first month of Boot Camp — thank you … thank you so very very much for your honorable trust in my meager and inferior efforts to serve you. I will continue to work hard for you and will, to the best of my ability, abuse you with enthusiasm and humiliate you — most honorable Boot Campers — with humor and great affection!

— 30 —

————————————-

HALF MARATHON TRAINING — STAND-BY

Buffalo Runners!

We’ll be at Shelby Farms at 7am, but the day looks like Saturday at this point. The weather report shows 40% rain on Saturday, but 60% on Sunday.

Stay tuned.

—————————————

TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, Registered Dietitian, 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.”)

The Sunshine Vitamin

Vitamin D is essential for strong bones and is an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.

Could you be deficient in Vitamin D? Ask yourself these questions to find out:

1. Do I get at least 15-30 minutes a day of sunlight on your bare arms and legs?
2. Do I take a multivitamin or Vitamin D supplement?
3. Do I have fair or light colored skin?
4. Am I under 60 years of age?
5. Am I at a healthy weight (not overweight or obese)

If you answered NO to one or more of these questions, you may be at risk for or have Vitamin D deficiency.

Your body actually makes its own vitamin D from sunlight and is usually able to get all the vitamin D it needs if you regularly expose enough bare skin to the sun. However, many people don’t get enough sunlight because they aren’t out in the sun, or they use sunscreen, or they work nights. During the winter months, it is even harder to get enough Vitamin D from the sun since we are all bundled up when we are outside

There are some foods that contain small amounts of Vitamin D such as fatty fish, egg yolks, milk and fortified cereals, but it is very difficult to get enough vitamin D from the foods you eat alone. Therefore, Vitamin D supplementation is often needed for good health.

The darker your skin the more sun you need to get the same amount of vitamin D as a fair-skinned person. The pigment melanin reduces the skin’s ability to make vitamin D in response to sunlight exposure For this reason, if you have darker skin, you are more likely to have vitamin D deficiency that someone who has pale skin.
.
As you get older your kidneys are less able to convert vitamin D to its active form, thus increasing their risk of vitamin D deficiency.

The more overweight you are, the more likely you are to be Vitamin D deficient. Vitamin D is extracted from the blood by fat cell, so the more fat cells you have, the less Vitamin D you will have circulating in your bloodstream.

The symptoms of vitamin D deficiency are sometimes vague and can include tiredness and general aches and pains and even frequent infections. Some people may not have any symptoms at all.

If you think you may have vitamin D deficiency, you should see your physician, or have a blood test to check your vitamin D levels.

If you are deficient in Vitamin D and getting out in the sun is not an option for you due to the weather or other issues, you should consider taking a Vitamin D supplement.

How much vitamin D do I need to take?

Recommended daily intakes from various organizations:
Vitamin D Council
Endocrine Society
Food and Nutrition Board
Infants
1,000 IU/day
400-1,000 IU/day
400 IU/day
Children
1,000 IU/day per 25lbs of body weight
600-1,000 IU/day
600 IU/day
Adults
5,000 IU/day
1,500-2,000 IU/day
600 IU/day, 800 IU/day for seniors

According to the Vitamin D Council, adults should take 5,000 IU/day up to the safe upper limit of 10.000 IU a day.

While these amounts seem like a lot, it is important to note that keep in mind that your body can produce 10,000 to 25,000 IUs of vitamin D after a little bit of full body sun exposure. Vitamin D toxicity, where vitamin D can be harmful, usually happens if you take 40,000 IU a day for a couple of months or longer.

——————————————

BOGA for all tomorrow, Thursday 14 November!

———————————————

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, OCTOBER , OR NOVEMBER 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
– Morgan Johnson 10/2012
– ShaWanda Upshaw 10/2012
– Tara Ingram 11/2012
– 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.)

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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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Taps. Veteran’s Day 2013. 終

Nov. 12th 2013

I rode past them every afternoon.

They were all men and strangers to me.

But every afternoon there they were without fail. And there I was, riding my bike past them, loaded down with a backpack full of schoolbooks and other foolishness.

I looked at them. They looked at me. I rode past.

This went on for months.

Then one day I decided to wave at them.

The old men sitting in front of the “old folks home” – actually a convalescent facility — waved back.

We started waving at each other everyday after that.

One day that spring, after months of riding my bike past the home and waving, I decided to ride up the short driveway that led to the long porch where the ten or so men sat watching the world go by and from where they’d seen me ride past. That day I stopped and said hello.

When you’re 15 you tend to think that old men have been old men forever. I couldn’t imagine that these old dudes had ever been anything but old dudes. After that first day of stopping and saying hello, I learned that those old men had once been young men like me.

It might have been pity that motivated me to stop that first day – I felt sorry for the old guys, seldom visited by any family — but it was genuine intrigue that kept me coming back. The “Old Breed,” as I nicknamed them, became friends to me. I laughed as they made fun of one another and “goofed” on each other in pretty much the same way that my friends and I did. After several weeks they started messin’ with me too. That was when I knew I’d been accepted as a part of the group.

“Bicycle Boy, (what they called me when “Tony” escaped them) do you shave yet?” one would ask.

“Yes sir,” I’d said.

“With a blade and all?” another would say with a laugh.

“NO! He don’t use no blade!” another would insist! “Bet he just smears some milk on his chin and gets the cat to lick it off!”

And this kind of thing would send them all into a laughing and coughing frenzy!

“Hey, bicycle boy, got a girlfriend?” they’d ask. And no matter what my answer was, I was gonna catch hell. If I said that I did, in fact, have a girlfriend, they’d say stuff like, “oooohh! Lookie lookie at bicycle boy, havin’ a girlfriend and all … why don’t you bring her ‘round and let us have a look at her!”

Ridicule with affection.

And if I said that I didn’t have a girlfriend, they’d say things like, “What’s wrong little man, can’t get a gal to like ya with that big ol’ nose of yers? Hahahaha!”

Humiliation with humor.

As the Old Breed let me into their little club, I started paying attention to the things they said to dig at each other, I discovered that these old dudes were real men, through and through. Harold would call Carl a pansy because during World War II Carl was “livin’ it up in Paris chasin’ French girls, while I was gettin’ my ass shot off on Guadalcanal.”

Carl would counter with, “Yeah, Harold you and your little jarhead buddies (“jarhead” is a derogatory reference to Marines) wuz enjoyin’ a south sea vacation while I was freezin’ my ass off in a Belgian forest with no food and no ammunition and the Jerries shellin’ us all night.”

And on and on it would go like that with these guys.

The Old Breed included a survivor of the Bataan Death March in the Philippines during WWII. (I had to look that up.) One had stormed the beaches of Normandy on D-Day. One had parachuted into occupied France. One had been on an aircraft carrier that was sunk by a kamikaze in the Pacific, and then spent hours in the open sea hoping to be rescued. One had been a prisoner of war in a concentration camp in Germany. One had fought for his life on the sulfur beaches of Iwo Jima and had gotten wounded, winning a Silver Star on the first day of the battle and had to be taken off the island to a hospital ship. The Old Breed called him a “feather merchant quitter!” (I had no idea what a “feather merchant” was) … No one was spared the harassment! Everyone got “the business!” So you can only imagine the crap they gave me, a skinny, pimply faced 15 year-old kid on a bike, waiting for his voice to permanently change.

Theirs was a fraternity of men’s men and I was accepted into that fraternity on a limited probationary provisional basis. I had to promise to become a real man. I had to solemnly swear to “lose my virginity, buy a car, join the service, do something spectacular, and not be a wussy.” Not necessarily in that order. (They used another word that rhymes with wussy.) “Don’t you dare be a punk! You hear?! You be a man!”

These were men who could say that the only thing they minded about getting old was that other men no longer saw them as dangerous.

There are plenty of shallow and vacuous people in the world without a thing of depth, or compassion, or achievement, or contribution, or accomplishment, or self-sacrifice to commend them.
Selfish.
Narcissistic.
Pompous.
Self centered.
Petty.
Materialistic.
Dramatic.
Arrogant.
Entitled.
Self-righteous.
Most will live and die, unheralded, uncelebrated, unsung, and forgotten.

But on the other hand, there are untold numbers of people you casually encounter everyday who carry within them a history of incredible courage, strength, achievement, depth, dignity, survival, and meaning. But you’d never know it. This is especially true of old folks.

So many have outlived their spouses, their families and their friends. Yet here they are, alone and often forgotten, in a culture that elevates youth without merit and scoffs at anything old. A culture that has quit treating them as human beings.

There are untold stories behind the most unexpected people. Old men sitting in chairs waving at a kid on a bike turned out to be heroes and great men beyond my imagination. And I grieved as the years took members of the Old Breed away. Today, over 1000 of those World War II veterans die every single day. A generation of gallantry lost to a generation that doesn’t know and doesn’t care. Theirs was a generation that said hard work builds character, struggle builds strength, and pride is earned not given. The Greatest Generation disappearing as The Whiny Generation takes their place.

To the veterans of 2013, I salute you, one and all.

– 30 –

Veterans.

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“Flags Unfurled” — 238th Birthday of the United States Marine Corps

Nov. 10th 2013

His statement hung in the air for what seemed like a very very long time.

It was the most profound challenge I’d been given and my response to it changed the course of my life.

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

I joined the Marine Corps, since the Peace Corps didn’t have cool uniforms.

Of course, the decision was a little more complicated than that.

Today is the 238th birthday of my beloved Corps. And like all good birthday celebrations, cake is involved.

Every Marine Corps unit across the globe will celebrate the birth of Our Corps in very similar ways. There’ll be the parties and the revelry. There’ll be the formal Marine Corps Balls with everyone wearing their dress uniforms. It’s a fun mix of activities meant to pay honor to the birth of the Marine Corps on November 10, 1775, and to give special remembrance to the exploits of Marines throughout our 238 year history.

There’s a special ceremony connected to the cutting and eating of the birthday cake at the Ball. The first two pieces of the cake, cut with a Marine Corps sword, go to the youngest and the oldest Marine present in that unit. After that, everyone gets some.

My first Marine Corps birthday occurred while I was a Marine recruit in boot camp at Parris Island, SC. There was no Ball for us, far from it. But with the evening meal that day, each of us received a piece of Marine Corps birthday cake on our trays.

We filed through the chow line and quickly took our places at our long tables where the entire platoon waited for our Drill Instructor to give the command “trays … DOWN!” (All trays would come down at the exact same moment on the table so that there would only be the sound of ONE tray being placed on the table.) Then the Drill Instructor would give the command “SEATS!” (There would be the sound of only ONE butt hitting the bench as everyone sat down at exactly the same instant and froze in position.) And then the command, “ATTACK!” – meaning “EAT!”

As I stood there at attention, waiting for the command to sit, I stole a glance at my piece of Marine Corps birthday cake as it sat on my tray looking up at me. It looked delicious. And since we hadn’t had any sweets in a very long time, that piece of cake looked especially yummy!

But instead of the command “SEATS!” … the Drill Instructor yelled, “PICK UP THE BIRTHDAY CAKE! PICK IT UP WITH YOUR NASTY, PATHETIC, WORTHLESS HANDS! (What did he say?) PICK IT UP!!! NOW, GO THROW IT AWAY!!! … NOW!!!!”

What?? You’ve GOT to be joking!

By this time, Platoon 398 was a well oiled machine, instantly and willingly giving obedience to all orders.

Without hesitation, each of us picked up our piece of cake and went directly to the big metal garbage can in the mess hall and threw our cake into it.

So sad. Such a waste. I hated Senior Drill Instructor Staff Sergeant Warren, one of our four DI’s. He was the one who ordered us to throw our cake away.

We quickly returned to our tables and stood in front of our trays, the empty spot on the tray where our cake had been, reminding us of our loss. We waited for the command to sit. But instead, the Senior Drill Instructor began to lecture us.

“Yew filthy pukes think you deserve a piece of cake honoring the birthday of MY BELOVED CORPS?? DO YOU??? (It was rhetorical, we didn’t say a word.) You worthless excuses for humanity aren’t MARINES! You’re not even worthy to say the name of MY BELOVED CORPS! You don’t rate anything honoring MY BELOVED CORPS! Many of you will NEVER become Marines in MY BELOVED CORPS, I promise you this!! … I promise you that I will continue to weed out you pathetic little parasites and send as many of you back to your mommas as I can! You little spoiled, over indulged, self-esteem seeking pieces of sh!t! But you’ll NEVER BE A MARINE! DO YOU HEAR ME?? And know this … KNOW THIS … I will make it my solemn duty to make every single second that you’re on my BELOVED ISLAND the most horrifying, god-forsaking, painful experiences of your worthless existence! Not ONE of you pukes, NOT ONE … will ever earn the title of Marine until I’m satisfied that you’re worthy! Until I’m satisfied that you deserve to go into combat as a Marine. I’ll not give even ONE of you worthless pieces of excrement an Eagle, Globe, and Anchor unless I’m satisfied that I can trust you assholes with my life in combat. And until then, UNTIL THEN … me and my fellow Drill Instructors will treat you like the dishonorable slimy civilian refuse that you are! If there are only two of you miserable pieces of human waste left when we’re done, that’ll suit me just fine!”

By this time, my platoon, which had started with 80 recruits, was down to about 45.

I sat down, but didn’t eat. I’d lost my appetite.

After 3 months of training, Platoon 398 graduated only 32. Only 32 of us earned the title “Marine.”

At my graduation ceremony I remember the Commanding Officer of Third Battalion say to us: “Today, you are Marines. From this day forward until the day that you die, you will be a Marine. No matter where you go in life, no matter what you may accomplish in life, you will always be a Marine. You now stand on the shoulders of all of those brave Marines who have preceded you. You will carry the legacy and the responsibility of that legacy forward with you for the rest of your life. Never forget that. Never forget that Marines at rest in their graves this day are depending on you to carry the title of Marine forward with honor, courage, and integrity.”

I have never forgotten that charge.

When I die, my headstone will not have my academic vitae listed — nor any mention of my bank account — but it will say “United States MARINE.”

The Marine Corps makes no apologies for being the hardest of all of the branches of the service. Marine Corps boot camp is legendary. It’s the longest and the most arduous of the four branches of the military. That’s not just me bragging, that’s simply the fact of the matter. As the army, navy, and air force continue to shorten the length of their boot camps and make them less strenuous, less stressful, and more “civilian friendly,” the Marine Corps does just the opposite. “The more you sweat in training, the less you bleed in combat,” is the Marine Corps way.

Rest easy, America, your Marine Corps has your back!

Happy 238th birthday to MY BELOVED CORPS and to my fellow Marines!

“If the Army and the Navy

ever look on Heaven’s scenes;

They will find the streets are guarded,

by United States Marines.”

Semper Fidelis, Marines!

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Veteran’s Day Schedule — Monday, November 11, 2013

Nov. 9th 2013

Special thanks to Executive Officer, Major Richard Bourland and Staff Dietitian, Sergeant Ashley Hofeditz for pulling a fast one on Friday morning! The early celebration for the Marine Corps Birthday (Sunday, Nov. 10) was a huge surprise and was truly OUTSTANDING! Thank you!

Monday is Veteran’s Day and we’ll have ONE workout on Monday at 5:30am! (All other classes will stand-down.) What better way to start our Veteran’s Day than by working out with a vet?! (I will be happy to receive gifts, cash, and negotiable bearer bonds!)

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I Failed You — Sgt. Tony Ludlow’s blog post for 11/8/2013

Nov. 8th 2013

The universe rewards action.

I don’t know where I read that or heard it for the first time, but it’s been picked up by all of the most popular self-help authors. Tony Robbins, Eckhart Tolle, Wayne Dyer, Napoleon Hill, and even Queen Oprah all have their take on that teaching. My dad had his own, less philosophical, version of that line. Coaches, Marine Corps Drill Instructors, motivational speakers, and just about every supervisor and business CEO have their own version.

And who could forget Nike’s iconic: “Just Do It!”

Even Jesus said, “Go sell everything you own, give to the poor, and come follow me.”

And what do all of them, from Jesus to my judo instructor, have in common? Their messages are largely ignored.

Knowing that, I’m still going to write this essay about action over passivity.

For over fourteen years, my life has been dominated by attempts to motivate people to take action. And like most of those people listed above, on a percentage basis, my message has gone largely ignored as well. Many of you reading this were, at one time, more than likely, a part of USMC Fitness BOOT CAMP. But you quit and currently aren’t doing anything, proactively on a regular basis (at least 3 times a week, every week), to promote your own health and fitness.

I failed you.

Sociology’s greatest source of casual research can be found on social media. Facebook has provided us with more information about the human condition than we ever really wanted to know, especially about people we actually know. Learning vague and nonspecific information about our fellow humans through taking sociology classes in college was one thing, but now it’s been replaced with detailed, specific, and real time information about how our Facebook friends actually live and think. The number of those who profess one thing, but do another is staggering. Inconsistent. Hot one day, cold the next, then hot again … then lukewarm. (And you remember what Jesus said about being lukewarm, right?)

What we lack isn’t information, knowledge, or instruction. That stuff abounds. What we lack is consistency. We lack self-discipline.

We buy books we won’t read. We join gyms we won’t go to. We join churches we won’t attend. We listen to sermons we won’t obey. We claim to be patriots, but don’t serve. Our capacity for good intention is limitless. Our follow through, abysmal. Combining the two failures about books and exercise, David Letterman had a book on his show the other night called “The Big Book of Exercises You’ll Never Do.”

We have an alleged bucket list, or we intend to write one, and haven’t marked off many of those items. We graduate from high school with great promise and ambition, only to settle for mediocrity by our early 30s. The goals and hopes of our youth, dead before we’re out of our 20s.

Why does that happen?

Why do we settle?

Why do we give up?

Consistency has taken it on the chin ever since the first person misinterpreted Emerson’s quote: “A foolish consistency is the hobgoblin of little minds, adored by little statesmen, philosophers, and divines.” Emerson wasn’t critical of consistency that produces progress, and results, and thought, and depth, and innovation, and creativity. He bemoaned the kind of foolish consistency that is nothing more than comfortable and impotent sameness; a commitment to the same lackluster thing on a daily basis that is without color, volume, brilliance, boldness, or challenge. Life becomes a boring succession of mediocre days.

Without consistent discipline applied — without exception — there won’t be any accomplishment. When the thought of making excuses and giving yourself permission to consistently fail is so repugnant to you that you can’t allow it in your mind, then you’ll succeed.

I like what Kenneth Blanchard said:

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.”

As another person put it, a breakfast of bacon and eggs is one where the chicken has an interest, but the pig is committed!

All of the above is introduction to what I really want to say.

If you’re over 30 years old, I have some bad news for you.

Aging isn’t pretty.
Aging isn’t fun.
Aging isn’t easy.

I won’t go on. But you get the idea.

BUT … it doesn’t have to be that way. It WILL be that way unless you do something. If you take action, if you become proactive, if you make a commitment, if you become consistent without exception you will age, but you won’t march toward mediocrity and irrelevance. From a health and fitness perspective, a consistent commitment to regular exercise won’t prevent you from aging, it’ll just make aging less debilitating.

If you’re over 40, I have some bad news for you.

If you’re not exercising, if you’re not eating well, if you’re smoking, then you’re in trouble and it’s only a matter of time before the results of those things takes its toll on you. And it’ll take its toll on those who love you as well. Everyone will pay for your poor choices.

And if you’re over 50 and not exercising and not taking good care of yourself, the warning lights are all flashing and the sirens are all sounding the alarm. I hope you’re paying attention. It gets terribly terribly bad from here on out.

Without weight training, our muscle mass is at its peak at age 30. In multiple studies, including research published in a 2009 edition of Parenteral & Enteral Nutrition, after age 40 we lose approximately 8% of our muscle mass every 10 years. So another 8% after age 50, and another 8% after age 60. That would be approximately one third of our muscle mass lost by age 60. At age 70, this rate increases to approx 15% or more every 10 years. Muscle fibers atrophy and eventually die. This is what happens without weight bearing exercise.

While vanity may play a significant role in the reasons for exercise, after age 30 the need for muscle mass plays a major role in our health, and in our ability to fight off disease, especially major disease.

Beyond vanity, beyond health, there’s the issue of functionality and vitality beyond age 30. Staying healthy isn’t a matter of not getting sick, it’s a matter of proactively staying healthy through smart eating and vigorous exercise! And the wonderful by-product of this health and vigorous exercise is the ability to be active, even athletic, all through your life! And without weight bearing exercise, you’ll lose your independence through physical weakness and frailty and will become a physical and financial burden on your family and/or an institution. Who wants that? Who wants to be physically dependent on anyone or anything?

Today, at 56, I score first class on the Marine Corps Physical Fitness Test for 20 year old male Marines! I could go back on active duty today! In the past 11 months I’ve run one marathon, one half marathon, and ridden my bike over 1000 miles; done thousands of push-ups, squats, curls, presses, and crunches. I’m not special. I’m not an exception. Its simply a consistent and determined commitment to good health and fitness for a lifetime; week in and week out, every week, every year, year after year. It’s not an option. If I won the lottery today, I’d still be leading an exercise class tomorrow. Having crazy money wouldn’t change my physical need for daily exercise and activity.

Consistency, commitment, determination, and self-discipline are the DNA and foundation for good life management. They’re present in every major life accomplishment. They explain how people obtain university degrees, graduate degrees, and make a difference in the world. They’re how businesses are founded and successfully run. They’re how careers are established and advanced. They’re how good people become great people. They’re how conscientious parents raise well adjusted children. Accomplishment, achievement, and success don’t happen passively or by accident or in a vacuum. Those things happen because of consistency, commitment, determination, and self-discipline. There’s no “try,” no “maybe,” no “we’ll see.” “We’re doing this,” and that’s it!

Everyday I hear people tell me why they can’t exercise, why they aren’t motivated, why exercise is too hard, or too inconvenient, or too time consuming. Too many toos.

I get weary of reading and hearing the whiny, negative, wussified complaining of people my own age — and even younger! — about how pathetic they feel and how feeble and frail they are and that age is to blame. That’s crap! They bitch and blabber on about how awful it is to get older and then catalog their ailments and physical shortcomings, the vast majority of which are correctable with weight loss, strenuous exercise, and good nutrition. But why work when you can complain?

I don’t know how to solve for x, nor do I fully understand much of the technical world I live in. But I do know something about doing stuff, about getting things done. And even though I’ve written some pretty decent things in this essay about the need to do stuff and the impetuous behind that lifestyle, the sad truth is that, along with the self-help authors I listed above, most of the things I’ve written will be ignored by the very people I’m hoping to inspire.

If you’ve needed a kick in the ass to get yourself back on track, here it is. Nothing good will happen if you don’t do something. And I can guarantee you that doing nothing will lead to some really bad stuff. My workouts might wear you out, but your couch will surely kill you.

I know how it can go. Things happen. Things out of your control. And before you know it you’ve missed a week or two of workouts. And once that starts, it’s easy to miss the next time and before you know it, you’ve missed a whole month. After that … well … the hole can just start getting deeper. Then you’re on the Frump Train to Turdville.

Time to disembark. Time to come back!

And to all of my fellow warriors, fighting the good fight, refusing to yield, refusing to sit back and take your ease, refusing to fall off the wagon … I’ll see you next week! And to you climbing out, to those about to rock, I salute you!

— 30 —

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HALF MARATHON TRAINING SUNDAY

Buffalo Runners!

We’ll be at Shelby Farms on Sunday at 7am! We’ll be going 2hrs 20min.

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

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TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, Registered Dietitian, 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.”)

Got Chocolate Milk?

Whether you attend USMC Fitness Boot Camp at the crack of dawn or the evening class, it is important to refuel your body within the magic 30-60 minute window. This window of time is when your body is most receptive to the uptake of muscle replenishing and repairing nutrients. You may not be hungry enough or have time to sit down to a full meal that soon after exercise. You need something quick, easy, nutritious, and tasty. A glass of chocolate milk fits the bill!

But how and why is chocolate milk a good choice?

It helps with rehydration- once you have completed your workout, it is vital that you adequately replace lost fluids. Chocolate milk, like all fluids, is mainly water. But it also contains lots of other nutrients that help you to rehydrate. In fact, researchers have found that milk may even be a better at rehydrating you than some commercial sports drinks.

It replaces electrolytes – many standard recovery drinks have electrolytes added to them, including calcium, potassium, sodium and magnesium. But Chocolate milk naturally contains these important electrolytes that are lost as you sweat. Choosing water or other recovery drinks post workout may help with hydration, but chocolate milk does that plus more!

It helps build strong bones – chocolate milk is chock full of important essential nutrients, including B vitamins and five bone building nutrients: protein, calcium, vitamin D, phosphorus, and potassium. These powerhouse nutrients help build and maintain strong bones and reduce your risk for stress fractures.

It helps with refueling and recovering- chocolate milk contains the perfect ratio of carbohydrates and protein to aid in the refueling and recovery of your muscles after exercise. Replacing muscle fuel (glycogen) after exercise is important for proper recovery. It helps to restore muscle glycogen stores quickly and gets your muscles ready for your next round of USMC Fitness Boot Camp.

It aids in the repair and rebuilding of muscles – chocolate milk contains high-quality protein to help repair and rebuild muscles after strenuous exercise. Recent studies have found that drinking chocolate milk can help reduce the muscle damage caused by exercise. It has also been shown that those who drink chocolate milk after a workout gain more lean muscle compared to those who consume a recovery drink that only contains carbohydrates. And as a bonus the chocolate milk drinkers also lost fat!

It tastes delicious – on a hot day, a cold class of chocolate milk after your workout will be cool, refreshing and delicious! And when the weather turns crisp, just heat the milk up to turn it into delicious hot chocolate, perfect for a cold winter day!

— 30 —

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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, OCTOBER , OR NOVEMBER 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
– 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

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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!

———————————————

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.

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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.
—————————————–

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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Class Location Tonight 11/6/2013

Nov. 6th 2013

Evening Crew, we’ll be taking our fun and games INSIDE this evening – Wednesday 11/6/2013. We’ll be in the workout room that is east of the big gym, the one that was a bookstore for about 15 minutes!

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