Sergeant Tony's Blog

Archive for December, 2013

Well Begun is Half-Done — Tony Ludlow, USMC Fitness Boot Camp, Memphis, TN 12/31/2013

Dec. 31st 2013

Irrelevant.

Passionless.

Uninformed.

Boring.

Lifeless.

Resigned.

Negative.

Unimaginative.

Closed minded.

Those adjectives are used to describe “old” people. It’s one reason why no one wants to get “old.” Who wants to be described as boring and lifeless?

The thing is, “oldness” can occur at 20 or 70. It doesn’t matter what your chronological age happens to be. Age, like life itself, is individually defined. Being lifeless, boring, uninformed, negative, resigned, and irrelevant isn’t a matter of age, it’s a matter of personal attitude and perception. It’s a life orientation. It’s the lens through which life is viewed and interpreted.

I turned 56 in July, and I’m pretty damn proud of that. And why shouldn’t I be?
* I’m smarter now than at any other time in my life – and you should be smarter today than at any other time in YOUR life too!
* I’ve got two times the life experiences and twice the wisdom I had when I was in my 20s.
* I’m more patient and more tolerant now than ever.
* I know myself better now than I did in my 20s.
* I don’t suffer from the insecurities of youth and the need to impress others at this awesome age.
* At this age, I don’t compete with anyone except the man I was yesterday. (I’d like to improve on today’s version of me.)

Those are pretty good things, I’d say! Things that come with aging awesomely. You can accumulate years well or disastrously. It’s up to you.

In the movie “The Secret Life of Walter Mitty,” the main character attempts to post an internet dating site profile and discovers that he has no life experiences to list that might make him appear more interesting to the opposite sex. (Spoiler alert: things turn around for Walter.)

But the movie made me think of my own life experiences … and yours. How was your 2013? Did you add things to your list of interesting life experiences? Were you physically active?

I’m as active as I ever have been in my life and I’m still fitter than the vast majority of guys half my age. And with the exception of a few more wrinkles, mostly laugh lines – those that give my face extra “Sean Penn-esque” character — and the gray hair that literally popped up overnight one morning and makes me look distinguished (or so I’m told!), I feel like I did when I was 25. Actually, I feel better than that!

This past year I ran three half marathons, a full marathon, and rode in a 150 mile charity bike ride. I traveled to Spain, the Canary Islands, and Jamaica, where I learned to sail!

So why should I make excuses for my age or apologize for it as if it’s something to be ashamed of? These days there are high profile members of what would once be called “old people” doing incredible things, like the members of Led Zeppelin; their average age (67) is older than the average age of the members of the US Supreme Court. Bruce Springsteen is 64. Stevie Nicks is 65. David Letterman is 66. Samuel L. Jackson, 64. Helen Mirren is 68. Tina Turner is 74. Liam Neeson, 61. Denzel Washimgton is 57. Vera Wang is 64. Tom Hanks, 55.

I could go on.

In a youth oriented culture that presumes that all things young are good and all things old are past their expiration date, it’s easy to get things upside down.

And too, not all people who are 40, for example, are the same 40. One person’s 30 is not the same as another’s 30, or 40, or 50. I get that.

Of course the problem is that a lot of people, no matter what their age, aren’t living intentionally. Or if they are, it’s intentionally toxic or intentionally destructive or intentionally without purpose. They’re living out those irrelevant attributes with all of the excitement of an insurance sales meeting.

It makes me cringe when I meet people near my age who live down to the stereotype of blasé. They’ve spent a lifetime taking lousy care of themselves and exploring new ways to be less and less as they get older and older. And then they blame their age as the reason that they feel like crap. No, the problem is that you’ve got the accumulated result of years of poor personal life management, not just the accumulation of years.

I’m not talking about people who’ve been sidelined by catastrophic illness or injury. The impaired condition of those sick or injured is understandable. I’m talking about the average person who spent too many years drinking too much, partying too much, smoking, doing drugs, and eating too much crap. And those who haven’t exercised in years and years wonder why they’re so weak and can’t do things anymore.

Sadly, the flame in so many people’s lives start to flicker at some point. And too often, circumstances, setbacks, and loss start to loom so large that the flame goes out all together. People start stumbling through one meaningless day after another, one meaningless relationship after another, one meaningless year after another. They often medicate their pain or depression or dysfunction with more poor life management decisions and risky sexual behavior.

I’ve seen how bankruptcy, divorce, the death of a loved one, being fired or laid off, failing health, being stuck in a loveless passionless marriage or dysfunctional relationship — and the whole host of unrealized expectations — can have a depressing and debilitating effect on people, extinguishing that light for years, sometimes forever being defined in their own minds by their mistakes, missteps, and mishaps.

One woman I know lost her father and then spent the two weeks following his funeral in bed, getting up only to go to the bathroom and to eat an occasional bowl of soup. When she finally emerged, she was never the same again. The light went out when her father died and the flame of her life has never been the same since. She has become a perpetual victim, blaming life and others for her plight, with little resemblance to the younger woman she was before her father’s passing. And she is not alone. The deaths of our friends and families can leave us with so much emptiness and grief that we can’t see how to move on without them. I myself lost people I loved this past year. Dear friends who were alive and in my life this time last year are gone forever.

Our lives don’t have to be defined by the setbacks or the mess that we’ve made of things by poor life management or irresponsible behavior, or even by the deaths of people we love. These things can be overcome.

How many people do you know, or know of, who are over-comers, having put life’s setbacks in their proper place in the past and are thriving today, moving forward? People do it every single day! They overcome insurmountable odds and obstacles everyday because they choose to move forward. Or in some cases, they simply have no choice. They must move forward. Failure and defeat are not options.

We may never be what we were before those circumstances put us on a path not of our choosing, but we can be something great again … or something greater. We can feed the flame. We can light a bonfire!

As we think of the prospects of a new year, there are things that we can do to relight that flame and to ensure that the light within us burns brightly. And if you’re over 40 and have become a parody of your younger self, you can reclaim the joy of living again. You can enjoy your Mondays just like your Saturdays.

Here’s what you should do. 40 Things to Make 2014 Count!

1. If you’re depressed about your weight – lose the weight. Seriously. Quit bitchin’ about it and just do it! Eat less, move more. It’s just that simple.

2. If you wish that you’d finished your degree – go back to school. A friend of mine graduated from law school at age 63! But don’t be fooled. You can get a good education for “a dollar fifty and late charges from the public library.” But if it’s the degree you seek, there are ways to get it.

3. If you’re upset because you’re out of shape – get on an exercise program (I happen to know of an AWESOME program! Not sure which one I mean? www.usmcfitnessbootcamp.com)

4. If you’re in debt – come up with a plan to get debt-free. Credit cards are choking the life out of most people. Spend less than you make. Do you really have to buy as much house as the mortgage company will let you borrow? Do you really need a new car or two? The boat? The lake house? Live within your means.

5. If you’re in a loveless marriage or dysfunctional relationship – fix it … or get out of it! Some broken marriages can be fixed. Others can’t. And throwing money at a bad or unhappy marriage won’t work. Trust me. The trips and materialism will only mask the misery for a while. Life is too short … but if you’re in an unhappy relationship, life can be very very long. Very long. Fix it if you can, or find a way out.

6. If you’re in a dead end job or meaningless career – get out of it. Formulate a plan to do something that makes you happy, brings meaning to your life, and makes a difference in the lives of others. Lots of guys I know get in dead-end soulless jobs that pay well, only to find that they have to buy “stuff” to compensate for the life-drain of their soul-sucking-job. But the spending gets them in debt too deep to get out of the job. The new house, the new cars, the new stuff, become shackles and prison. Stuck. Slavery. And most find, too late sometimes, that it’s easier to make a dollar than a difference. But wouldn’t you rather make a difference?

7. Emancipation is possible, but it probably won’t be easy or painless. But it can be done. I’ve started over more than once. I’ve even started over in a foreign country with few friends, little money, and no family to support me. I know that it be done! Don’t be afraid to start over.

8. If you’re not happy with your life – figure out a way to be happy! Don’t look for someone to make you happy. Happiness is an inside job. People tend to be as happy as they make up their minds to be.

9. Relight your internal flame if it’s gone out. Pour gasoline on the flame you’ve got! Start a bonfire!

10. Stay relevant.

11. Ditch reality TV and read a couple of books a month, things that’ll stimulate your mind, challenge your assumptions, and expand your vocabulary. In fact, let me say this about reality TV: don’t get your heroes from it, don’t get your theology from it, nor your sense of social justice, nor your understanding of history, nor your knowledge of racial inequality, nor your history of the Civil Rights Movement, nor your value system, nor your understanding of too much. It’s entertainment, not education. Turn it off and read something redemptive.

12. Stay informed. Get your news from a variety of sources.

13. “Good enough” seldom is. Go for awesome!

14. Laugh a lot everyday! Make a face when you do.

15. Make a face when you exercise too.

16. Buy some new music from some new musicians. Something recorded in the past three years.

17. Eat good stuff. You remember the four food groups, right?

18. Watch some great movies.

19. Drink less alcohol.

20. Save some money.

21. Do some research. Learn something new everyday that isn’t job related.

22. Find something to be passionate about, but not obsessive about.

23. Quit living in the past, but learn something from it.

24. Learn to define “enough.” I can’t overstate the need to do this. In fact, I’m not sure that the lowering of expectations and learning how to define enough aren’t the building blocks of happiness.

25. Don’t settle. Most people “accept the love (and the treatment) we think we deserve.”

26. Pray, but do something too. (James 2:16)

27. Learn to say “no.” Learn especially to say no to toxic and dysfunctional people, relationships, and situations. Sometimes you just have to cut your losses and let it go.

28. Quit smoking. Quit smoking. Quit smoking. Quit smoking. Quit smoking.

29. Drink more water.

30. Run a 5K … or a 10K … or a half marathon … or go the distance and run a full marathon!

31. Run, jog, swim, power walk, or ride a bike for 2 hours a week.

32. Do something physical that will require you to get out of your comfort zone.

33. Help someone who can’t do one single thing for you in return. They can’t advance your career, fulfill your pleasures, or pay you back in any way. And do this as quietly as possible.

34. Learn to say “yes” to new adventures, new friends, and new possibilities.

35. Make a sizable anonymous donation to a worthy charity.

36. Make a new friend outside of your own race. Take a look at your Facebook friends and see if you can’t add some variety there!

37. “Someday” is probably not going to be on the weekend or on a Friday, so redeem every day … even Mondays!

38. Avoid extremes. Avoid extremes. Avoid extremes. Avoid extremes. Avoid extremes.

39. Think for yourself.

40. For the most part, and in just about every instance, no one is out there planning your success and thinking about your happiness. You have to do that yourself. That’s your job.

“Do not go gentle into that good night,
Old age should burn and rage at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on the sad height,
Curse, bless me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.”
~ Dylan Thomas (1914 – 1953)

Bring it on 2014 … and oh so many startlements!

Tony Ludlow, USMC Fitness Boot Camp, Memphis, Tennessee

— 30 —

We’re on vacation until Thursday.
All classes meet inside for BOGA and Holiday Challenge Weigh-In!

HAPPY NEW YEAR EVERYONE!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Christmas Week

Dec. 22nd 2013

Greetings All!

Tomorrow morning all classes will be inside. Evening class, we’ll wait til the afternoon to call it.

Tuesday, Christmas Eve: ONLY THE TWO MORNING CLASSES WILL MEET. NO MT. FUJI ON TUESDAY.

After the 0645 class on Tuesday, we’ll stand down for our annual holiday break. All classes will resume on January 2.

MERRY CHRISTMAS EVERYONE! SEE YOU IN THE MORNING!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Life Changers — Tony Ludlow, USMC Fitness Boot Camp, Memphis, TN 12/18/2013

Dec. 18th 2013

Most of you only know Jim Steiner’s name from the exercise I call “Starting Up Jim Steiner’s Wood-chipper.” But every once in a while someone will ask me, “Tony, who is this Jim Steiner?

Someone recently asked if “Jim Steiner” is the name of a brand of wood-chipper! As if you could go to Home Depot and buy a “Jim Steiner Wood-Chipper!” (I personally think that would be a great brand of wood-chipper.)

Let me tell you about Jim Steiner.

Jim was a real person, a real Boot Camper, and one of the best people I’ve ever known … and THE person who saved Boot Camp.

Jim joined us after his wife, Carole, gave him a month of Boot Camp as a Christmas present in 1999. When Jim showed up in January 2000, he wasted no time making a difference! He quickly became everyone’s best friend!

Jim engaged the world, and everyone in it, by being friendly and genuinely interested in everyone he met. He was one of those kinds of people who just naturally attracted others to himself. He was winsome and warm, intelligent and funny, kind and thoughtful, self-deprecating but confident and bold. And he was a consummate prankster. He loved everyone and everyone loved him. You just couldn’t help it! To me he became an older brother, some 12 years my senior.

And Jim was a role model for personal relationship building. He could have taught seminars on how to make friends with anyone, anywhere, anytime. I don’t know if he ever read Dale Carnegie, but he could have taught the course!

Jim was an Army veteran (which I harassed him about without mercy or end) and he was an accomplished athlete. An avid runner, triathlete, skier, hiker, adventure racer, and always up for foolishness and a laugh, often at his own expense. Or mine.

For over two years we enjoyed Jim’s daily dose of fun, fellowship, and enthusiasm for life. If he had a story to tell or an anecdote to share, I’d gladly yield the floor! Jim was the best storyteller I’ve ever listened to.

Unless he was out of town on business, Jim never missed a day on the Quarterdeck! He was a faithful Boot Camper and a wonderful and loyal friend.

One morning he came to The Quarterdeck complaining of a pulled upper back muscle that he’d strained trying to start his old-school-pull-start-wood-chipper. So to help out Jim, I incorporated the “bent-over-single-arm-row” into the routine to help develop and strengthen the muscles of the upper back and shoulders, renaming the exercise “Starting Up Jim Steiner’s Wood-chipper.” And I’ve called it that ever since.

And because Jim Steiner saved Boot Camp from extinction, naming an exercise after him seemed like a fitting thing to do.

How’d he save the program?

Well, once upon a time …

During the first winter of our first year, in the pouring rain, one dark cold morning at 5:25 AM, Jim and I sat in our cars parked next to one another in the parking lot. I think we were waiting to see which of us would make the first move. USMC Fitness BOOT CAMP was on the campus of the U of M for the first six years and was part of the Continuing Education Department at the U of M. But Mt. Fuji (the parking garage on Zach Curlin) had yet to be completed and we had no rain-day option except to trudge outside and get soaked, which we did often.

But this particular morning it was raining hard. Really hard.

Jim rolled his window down and yelled to me over the pounding rain, “WHAT. DO. YOU. THINK?”

“I. DON’T. KNOW!” I yelled back, a little defeated.

“LET’S. GO. TO. PERKINS. AND. EAT. PANCAKES!” he suggested with a laugh!

Since it was just me and Jim that morning, and since I happen to love pancakes, and since I’m not particularly fond of getting cold-drenched, I agreed! I thought flapjacks and a warm and dry restaurant sounded like a great option.

As Jim and I ate breakfast that morning I whined to him that maybe the program just wasn’t going to survive. There were no boot camp programs at all in this part of the country except us. This was on the cusp of the dot com explosion and there was no boot camp presence on the Internet. There was no MySpace or Facebook. I didn’t send out a weekly newsletter by email, I printed them on my printer at home and handed them out one by one.

“Maybe this should be our last month,” I said to Jim with a sigh.

I loved my career as a high school history teacher and coach and seemed resigned to admit that my early morning exercise experiment had perhaps run its course. I was reluctantly ready to face the fact that Memphis just wasn’t ready for this kind of fitness program. Maybe it was time to pull the plug, I suggested.

“Tony, don’t do that! Jim said. “This is the best program I’ve ever been a part of. Hang in there, my friend, just wait! They’ll come out of the woodwork! You’ll see!!” Jim insisted. (It was his version of the “If you build it, they will come,” speech.)

In those days, nine or ten people on the Quarterdeck at 0530 was considered a pretty good crowd. That morning I was discouraged and ready to quit. But Jim’s words of encouragement gave me a new commitment to make Boot Camp work. “If Steiner says it’ll work, then it’ll work,” I reasoned.

Jim had that kind of effect on people. If it weren’t for him I might have thrown in the towel that morning. I might have quit. But I purposed to stay the course.

Two years later the program was growing and Jim, Carole, their son Rob, daughter Meredith, and I were making plans to run the Marine Corps Marathon together later in the year. In the spring, suddenly and without warning, Jim suffered what appeared to be a mild stroke. But in the weeks that followed it was discovered that it wasn’t a stroke that Jim had experienced. Jim had a brain tumor.

Because of medical treatment, Jim had to quit coming to boot camp a few months later in the summer of 2002. After that, I started making visits to his home to check on him and hear more of his stories. I continued to receive invitations to Steiner family gatherings, including their world famous Christmas party. Those parties were attended by the broadest of cross sections of Memphians, evidence that the Steiner’s hand of friendship had been extended into the most unlikely of places.

Jim’s gamma knife surgery removed an extensive amount of the tumor, but unfortunately not enough of it.

Even though his condition continued to deteriorate, Jim made the most touching of returns to the Quarterdeck on October 24, 2003, over a year and a half since his brain cancer diagnosis.

With the aid of his brother and sister-in-law, Jim came back to Boot Camp early that October morning in a wheel chair.

He had dumbbells in hand and worked as hard as anyone there! You should have seen him! It was one of the most inspirational things I’ve ever witnessed. I fought to hold back the tears the whole morning.

Always upbeat, always an encourager, Jim had a huge capacity for joy and fun! I never heard him say a single bad thing about anyone. Not even about me! He laughed that morning in October and clowned as if nothing was wrong with him. New boot campers who’d joined since Jim had become sick, gathered around him after the workout to meet the famous Jim Steiner! He was a real celebrity and seemed to enjoy getting to know the newbs!

It was also the last time Jim would be on the Quarterdeck.

I have always said, “In the Kingdom of the Kind and in the company of true gentlemen, Jim Steiner was royalty.”

I was privileged to have known him and deeply honored to have been numbered among his friends. And I was profoundly heartbroken when he was taken from us.

For months I wore one of those WWJD bracelets. The “J” stood for Jim. I had no idea how Jesus would run a Boot Camp program. But I had some idea how Jim Steiner would do it. He’d remember people’s names. He’d try to make everyone feel important and welcome. He’d have a good time! He’d joke and clown, while giving everyone a hard time in a playful and winsome way. He’d call people goofy names and they’d love it. And he’d make people proud of themselves by giving them something significant to accomplish everyday. He’d work everyone like rented mules!

Jim passed away on December 19, 2003, ten years ago tomorrow.

Jim taught me that the power of simple encouragement cannot be overstated. The spoken word can change the world. The book of Proverbs says: “a word aptly spoken is like apples of gold in settings of silver.”

Jim taught me that pushups alone don’t inspire or motivate people. Adding humor, warmth, a sense of community, and motivation inspires people to lead more productive, focused, and happier lives.

It’s been reported recently that many people go through their whole day without smiling and that most people who do smile don’t do so until after 10 AM. Jim taught me the value of laughing before the sun comes up!

One cold and rainy morning over pancakes, Jim Steiner’s words of encouragement changed my life and inspired me to stay the course. And if you’ve ever been a part of USMC Fitness BOOT CAMP, his words influenced your life too.

I’m certain that Jim had no idea that morning that he was going to alter the course of my life during a simple conversation over breakfast. But that’s exactly what happened.

And let me take a second to give a simple word about what to say to someone who’s grieving, especially grieving the loss of a loved one. Just tell that person that you’re so sorry for their loss and that you love them and are thinking about them. That’s it. Telling the bereaved that their loved one is “in a better place,” or “now they’re with Jesus,” or quoting something confusing or odd, will never take the place of simple words expressing your sorrow and your love in personable and warm language.

Today, like every day, your words could change someone’s life and motivate them to do something awesome today! Your words could give hope to someone feeling hopeless. What a priceless gift that would be!

Merry Christmas everyone! Happiest of holidays!

And thank you, Jim Steiner!

— 30 —

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

TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, Registered Dietitian, LDN

Life Changers Part 2

Today’s nutrition section is being written by me, Tony. I’m a rogue writer taking over Ashley’s article without permission. But I think you’ll understand, though she’s gonna be upset with me. Too bad, ma’am!

I’m writing this from Methodist Hospital. As most of you know by now, Ashley came in for surgery this morning to donate her kidney … to a stranger in need.

I can’t begin to tell you how incredible this woman is and, as most of you have reminded me, how lucky and undeserving I am. Amen! I couldn’t agree with you more!

Let me tell you a little about how this came to be.

Ashely has been thinking about donating her kidney for over 10 years when a friend of hers was on dialysis and waited and waited and waited for a kidney to be donated. This made a deep and profound impression on her. The seed was sown then.

After doing extensive research on kidney donation, she started the lengthy process about a year ago to become a donor. This has been a long, complicated, and uncomfortable process that has involved countless blood tests, consults, compatibility tests, checks and double checks. The hours of waiting in the transplant waiting room alone would have discouraged most people. She never complained. She never once thought about backing out or changing her mind. She was determined and resolute. I, on the other hand, after seeing her arms bruised and sore from so many needle sticks and blood drawings, was ready for her to change her mind. But she was not going to be deterred.

The date for the transplant was scheduled over a week ago, but it wasn’t until 4 o’clock yesterday afternoon that Ashley got the final green light! When she got the phone call yesterday telling her that everything was a “GO,” you’d have thought that SHE had just won that huge mega-millions lottery! I’ve never seen anything like it! She was beside herself with excitement! I have to admit that I wasn’t as excited as she was. And then she told me something that helped change my mind.

“Someone out there got a phone call just a few minutes ago telling them that a kidney had been found for them!!” she said.

Perception and perspective put things in focus. How could I have anything but admiration and respect for that kind of unselfishness?

Today, some person out there will live because of what Ashley has done! And not just that person! The chain begun with Ashley’s donation will, at this point, result in at least 13 other people receiving an organ transplant! And that number could go up to 20 people or more! Today, Ashley’s donation will result in the organ transplants of over a dozen other people! All of them strangers to her.

There is no monetary remuneration for Ashley’s donation. It’s completely anonymous and altruistic. She will probably never know anything about the recipient.

I’m writing this without her knowledge or consent. She will be mad at me for telling you how wonderful she is. She’ll be upset because she doesn’t consider herself special or extraordinary. But everyone who knows her knows that she’s wrong about that, and she’ll just have to be mad at me for saying such wonderful — and true — things about her. She is the most thoughtful, generous, and unselfish person I know and she’ll be upset with me for writing this. Oh well. 🙂

Most people spend a lifetime wondering if they’ve made a difference, your friend, Ashley, won’t ever have to wonder about that.

——————————————————————

I’m grateful to Richard Bourland, Keith Renard, and Randal Rhea for filling in for me while I play nurse to an angel! 😉

———————————————————————

Our Annual Christmas & New Year’s Holiday is upon us soon!

Our last workout will be the morning classes of December 24, no evening class. We will stand down until January 2 with all classes meeting as scheduled!

———————————————————————

Thank you all for being a part of USMC Fitness BOOT CAMP!

As always,

Tony Ludlow, USMC Fitness Boot Camp, Memphis, Tennessee

Posted by Tony Ludlow | in Uncategorized | No Comments »


Mt. Fuji tomorrow (17 Dec. 2013) NO MATTER WHAT (with some exception)

Dec. 16th 2013

I’m back from running the Ole Man River Half Marathon in New Orleans — where they also have a football team, apparently.

Your Staff Dietitian, Sgt. Ashley, and I ran the half marathon in, get ready for this, miserable heat and humidity! Saturday I was dumping cold water on my head at the water stops. Even with it raining on us, it still didn’t cool us off much. And when the rain stopped, the steam rose. Here in Memphis it’s currently 40 degrees cooler than it was during the race on Saturday!

Tomorrow morning at 5:30 we’ll be at Mt. Fuji, rain, shine, sub-freezing temps! Unless the Shelby County Schools close due to weather, we’ll be at Mt. Fuji no matter what!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Temple Maintenance — Tony Ludlow, USMC Fitness Boot Camp, Memphis, TN 12/11/2013

Dec. 11th 2013

I was still on active duty in the Marine Corps when I met Steve. Steve was in my file folder of friends labeled, “Friends Who Don’t Exercise and Who Make Fun of Me for Exercising.” We were also neighbors and so when I’d get back home from a run he’d be outside and would just shake his head about what I had just done.

“How far did you run?” he’d ask.
“Four miles today,” I’d say.
“What was chasing you?” he’d say with a laugh.

He thought he was funny and he thought that running was silly, what with the shorty shorts and such. In Steve’s “defense,” America was at the cusp of the “running boom.” “The Complete Book of Running” by Jim Fixx had only been out a year or so and outside of other Marines, I didn’t know one civilian who ran. One hundred people at a charity 5K was considered a pretty good crowd! I had just recently bought my first pair of real running shoes, a pair of awesome Adidas shoes, sold to me by the legendary Geoff Galloway at his Pheidippides Running Store!

Anyway, Steve was a pastor. And while few in the ministry will admit it, just as most people in their careers, many ministers want to climb the ecclesiastical ladder, becoming well known and highly regarded, if not well compensated.

For my Catholic and Jewish friends, Protestant ministers don’t take a vow of poverty, though most will be practically impoverished and won’t be compensated commiserate with their education and experience. Ministers making big money like Joel Osteen, Creflo A. Dollar, Kenneth Copeland, Charles E. Blake, Ed Young, and a whole host of other “playboy preachers,” — as one of my octogenarian pastor friends used to call them — aren’t the norm. The average minister serves in a small church and often has to work a second or third job to make ends meet. They marry and bury their church members, visit them in the hospitals and in their homes, hold their hands when they are sick and dying, counsel the hurting and confused, preach, teach, and carry on the varied tasks of the local pastor, while the darlings of their denominations and the super star preachers do little, if any of that, but make a lot more money. A lot more.

Steve was the pastor of a mid-size church when we lived next door to one another and he really wanted to be the pastor of a much bigger church. He was an outgoing, loud, gregarious, know-it-all, glad-handing sort of fellow, ambitious, political, and well-connected. There wasn’t anything he didn’t know and nothing he couldn’t do. I liked him in spite of himself.

After a couple of years, we both moved away, as he was hired by a larger church in another state and the Marine Corps transferred me. Even still, we stayed in touch with one another, mostly through the often loathsome “Christmas Letter” tucked inside the Christmas card, with the pictures of the kids and such. Those annual end of the year brag-fest Christmas letters usually just served as a way to tell his friends how great his life had been over the past year. You’d get to hear about all of the achievements of the kiddos, their vacations, their other travels, new home purchases, new car purchases, Steve’s guest speaking engagements, ad infinitum — and of course — ad nauseam.

A few years later Steve, through one of those Christmas letters, let us all know that he was being considered as Senior Pastor of a very large church in Kansas City. That church was huge and had a 20 member staff that included eight associate pastors and Steve would be the Senior Pastor. You could tell that he was both proud and ambitious and bragged that he was a virtual lock for the job. Typical Steve, I thought.

After another Marine Corps transfer, I lost touch with Steve. This was before email and no one even knew what www stood for. Years went by and I ran into Steve at the funeral of a mutual friend. I was so impressed with him! He looked very very different from the earlier Steve. He’d lost over 75 pounds and looked great. When we lived next door to one another he probably weighed 275. After the funeral we got to catch up. He seemed to have an air of uncharacteristic humility and graciousness about him. He even asked questions about me and my life. The old Steve never would have done that.

Eventually I asked him if he’d taken that church in Kansas City. His whole countenance changed when I asked that. He explained that he’d gone to that church and met with the pastor’s search committee, preached at the church, and met with elders and deacons. Everything went great during that weekend, he said, and he was sure that he’d be their new Pastor. That was in November of that year and was, therefore, the reason why their Christmas letter reflected that level of confidence in the Kansas City church extending an offer to him to become their new Pastor.

But weeks went by and he heard nothing from the church. He continued to serve his church in Texas while wondering what was going on in Kansas City. Finally, after a couple of months and no word from the KC church, Steve called the chairman of the pastor’s search committee to find out what was going on. The chairman explained that the church had hired someone else to be their pastor. He said that he was sorry and that he had intended to contact Steve to tell him, but had somehow forgotten in the excitement to call a new Senior Pastor. Steve said it stung to hear that but the answer to his next question stung even worse.

“I can appreciate that,” Steve said, “but I wonder if you’d answer a question for me. It really seemed to me that the weekend I spent with you all went so well and that everyone was so happy and positive … can you tell me what happened?”

“Well, you’re right about that,” he said. “The weekend went very well and we really liked you and your family. But unfortunately, many of our members thought that your weight was a problem, that it wasn’t consistent with the disciplines of the Christian life and that most people felt that our pastor should be a man whose temptations and appetites were under control and that he lived a circumspect life in all areas.”

Steve said that those words hurt, but after he licked his wounds and thought about it, he knew that he had to make some lifestyle changes. Of course, it didn’t hurt that Steve had also suffered a health scare in the form of a mild heart attack at age 44.

Steve started eating right and exercising. High school football and his weight had resulted in lousy knees and he couldn’t run but he’d become a serious walker. He never apologized for the ridicule he’d given me all those years before about my running,

And then Steve said this: “You know, Tony,” he said, taking on a bit the pedagogical air of the old Steve, “the Bible is full of admonitions for believers to take care of their bodies, to eat reasonably, even to exercise and to bring their bodies under submission. I enjoy not ignoring those things anymore. I feel like I’m living a more consistent life.”

Amen, Steve. Amen.

— 30 —

Tony Ludlow, USMC Fitness Boot Camp, Memphis, Tennessee

————————————————

BOGA ON THURSDAY, 12 DECEMBER FOR ALL CLASSES!

————————————————

Many of you have asked about Frank Jemison’s son’s condition and Frank was happy to explain that the surgery went well. He shared Frank Jr’s Caring Bridge page site so that you can get more of the information and details. Thank you, Frank.

caringbridge.org/visit/frankjemison

————————————————

INCLEMENT WEATHER POLICY

We’ll follow the decision of the Shelby County School System. If the public schools in Memphis close, we’ll stand down.

If the “FEELS LIKE” temperature is 32 or below, we’ll move the Quarterdeck inside.

—————————————————

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.”)

Q & A with the Registered Dietitian

Q: Do I need to consume lots of extra protein to build muscle?

A: Dietary protein such a lean meat, eggs, nuts, dairy, beans, and seeds is an important part of a balanced diet, but eating more protein will not magically make our muscles stronger or bigger.

The only way to grow muscles is to put them to work! Strength training exercises, like those we do at USMC Fitness Boot Camp, will help build strong muscles.

And believe it or not, carbohydrates such as whole grains, fruits and vegetables, are the best fuel for our working muscles. The carbohydrates we eat are partially converted into glycogen (sugar) which are stored in our muscles to be used to power workouts.

Getting enough protein is important, but adding protein powders, drinks, and bars are usually unnecessary. Most of us can easily get enough protein in our daily diet as long as we eat some type of protein with our meals.

———————————————————

6:45 CLASS HIBERNATION HAS BEGUN!

Every year, the 6:45 class moves inside for the winter! We’ll be inside until March Madness!

—————————————————

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

—————————————

DID YOU START USMC FITNESS BOOT CAMP IN OCTOBER , NOVEMBER, OR DECEMBER 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
– Diane Gorney 12/2012
– Lexie Johnston 12/2012

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!

———————————————

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 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

Posted by Tony Ludlow | in Uncategorized | No Comments »


The Week Begins! 12/8/2013

Dec. 8th 2013

Tomorrow’s awesomeness begins TODAY when you take another step toward your goals and dreams to be all that you can be and lay out your clothes and set your alarm clock(s)!

The Quarterdeck will be inside for all three classes tomorrow, that includes you members of the Evening Crew as well!

We’re not body-builders, we’re not football players, we’re not pretzel-bending yogis and our workouts reflect what we are. We’re all ’round athletes.

What kind of awesomeness will we get? These 5 aspects of a balanced, practical, athletic (Marine Corps) approach to fitness:
1. Muscle strength and stamina
2. Cardiorespiratory strength and stamina
3. Flexibility
4. Balance
5. Coordination/agility

NO EXCUSES!
SEE YOU ON THE QUARTERDECK!

Tony Ludlow, USMC Fitness Boot Camp, Memphis, Tennessee

Posted by Tony Ludlow | in Uncategorized | No Comments »


Standing Down — Friday, 6 December 2013

Dec. 5th 2013

ICE-POCALYPSE 2013 is arriving and the Shelby County Schools will be closed tomorrow, therefore we will stand-down on Friday. All classes are canceled for Friday, 6 December!

And since you’ve fought the crowds at Kroger and bought milk, bread, and eggs, you are authorized to have French toast on Friday!

At this time, the St. Jude Marathons (half and full) are still a GO for Saturday. Stay tuned.

Posted by Tony Ludlow | in Uncategorized | No Comments »


No, いいえ, Nicht, 아니, 無, नहीं … Sgt. Tony Ludlow’s blog post for 12/4/2013

Dec. 4th 2013

No!

Everyone who’s raised children go through the “NO!” phase of parenting. The “NO Phase” begins when the child starts to crawl and pull themselves up on things, usually at about 9 months, and ends about the time you walk them down the aisle or you help them carry the last of their things out of your house.

There was a time when it seemed the only thing I ever said to my children was no. They’d reach for something that was harmful or dangerous and from across the room we shout “NO!!!”

Over time, we transition from saying “no” constantly, ad infinitum ad nauseum, to saying “you need to do ____ “ We quit saying “no” and start giving orders about what the child needs to do. We give them a to do list. “You need to clean up your room,” “you need to do your homework,” “you need to mow the yard.”

One of the most effective ways to getting things done is to have a to do list. We’ve all probably dabbled in them at some point. And more than likely we’ve been successful with them. In a recent article in Forbes magazine, Jennifer Cohen cataloged 5 things that super successful people do before 8am. One of those things is to map out their day, or in other words, make out their “to do” list for the day. Personally, I’ve had better success doing that the night before, rather than waiting until the morning of. But no matter when you do it, the simple act of writing a “to do” list has a liberating effect that puts the focus back into your days. And, let me just say, might lead to better sleep. If you have trouble at night falling asleep because you can’t turn off your brain, spend 10 to 15 minutes before bed writing it all down on an index card, in an iPhone app, or a journal.

In his book, “Good to Great,” Jim Collins contends that a “to do” list is only one side of the success coin. The other component of the productivity scheme is probably one you haven’t thought of. I know that I hadn’t even considered doing this until I read it in Good to Great: write a “stop doing” list.

That’s right. A “STOP DOING” list! A “stop doing” list is one that contains things that you won’t do or things you need to quit doing. This may be the most empowering of your lists. Just turn the index card over from your to do list and write your stop doing list.

What are you doing everyday, or regularly, that is counter productive to your ambitions, goals, and stated desires? What things do you think, what attitudes do you hold, that are sabotaging your life and your relationships? What habits do you need to stop doing to make your life richer, healthier, and more fulfilling?

What if you stopped the negative self-talk?

What if you stopped blaming others for your situation?

What if you stopped being judgmental?

What if you stopped blaming your parents for the failures of their performance as parents? (A job they were ill equipped for and one they were learning on the fly with no manual or example to follow.)

What if you stopped hating your boss and/or your job?

What if you stopped beating yourself up for your past mistakes? (Not even God can change the past.)

What if you stopped comparing yourself and your life to others?

What if you stopped making excuses?

What if you stopped being neurotic?

What if you stopped associating with toxic people?

What if you stopped being a control freak and insisting on your way all the time?

What if you stopped playing the victim?

What if you stopped talking about it and started doing it?

What if you stopped whining about Alabama losing to Auburn? hahaha (Sorry, I couldn’t resist!)

I used to read one book a year on personal productivity, time management, self-actualization, self-discipline, motivation, and other related topics. These days, I seem to read quite a bit more than just one book a year on these subjects that could be labeled “Self Help.” And for all of that reading on the subject, so much depends on proactively taking charge of your own life, fixing your focus on the things that matter, establishing short term and long term goals and action plans to accomplish them, step by step, with resolute determination not to fail. Of course there are a lot of other things too, like surrounding yourself with supportive, emotionally healthy, mature, and positive people who want you to succeed.

Occasionally someone will ask me if I think that people can change.

If I didn’t think so, I’d have never written this essay. If I didn’t think so, I wouldn’t get up before dawn to help people change.

But the universal truth is: people have to want to change.

The end of one year and the contemplation of a new one often brings us around to thinking about making positive changes in our lives, about making a difference.

Making money is easier than making a difference … and mistaking being busy with being productive is a mistake the world makes wholesale.

What will you do today?

What will you stop doing tomorrow?

“For, in the end, it is impossible to have a great life unless it is a meaningful life. And it is very difficult to have a meaningful life without meaningful work. Perhaps, then, you might gain that rare tranquility that comes from knowing that you’ve had a hand in creating something of intrinsic excellence that makes a contribution. Indeed, you might even gain that deepest of all satisfactions: knowing that your short time here on this earth has been well spent, and that it mattered.”
― Jim Collins, Good to Great: Why Some Companies Make the Leap…And Others Don’t

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

————————————————

BOGA ON THURSDAY, 5 DECEMBER

————————————————

INCLEMENT WEATHER POLICY

We’ll follow the decision of the Shelby County School System. If the public schools in Memphis close, we’ll stand down.

Buy your bread, milk, and eggs NOW!

Tony Ludlow, USMC Fitness Boot Camp, Memphis, Tennessee

—————————————————

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.”)

Vitamin C and Colds

Have you heard that taking vitamin C can help prevent colds? Or that it can shorten the severity or duration? This notion first became popular in 1970 when Nobel Prize winning chemist, Linus Pauling’s book, “Vitamin C and the Common Cold” was first published. The book was lacking in evidence and came with very little scientific backing, with Pauling having never written a single scientific study on the topic!

Foods high in vitamin C such as red bell peppers, oranges, strawberries, and grapefruits all have been shown to have health benefits. But study after study has shown that vitamin C does very little to prevent the common cold in the general population. Nor does it lessen the severity or duration of a cold if you already have one.

However, there is one group that may benefit from the additional vitamin C. Research has shown that those under high physical stress, such as marathon runners and even soldiers doing sub artic exercises, can actually decrease their risk of catching a cold by half if they take a daily dose of vitamin C.

If you do want to take in some extra vitamin C, how much do you need? The Recommended Dietary Allowance (RDA) is 75 mg for women and 90 mg a day for men. You can easily get this amount in half a cup of orange juice, or a cup of strawberries, or a whole kiwi.

In short, if you like foods high in vitamin C, then eat up! But keep your tissues handy too.

—————————————————

6:45 CLASS HIBERNATION HAS BEGUN!

Every year, the 6:45 class moves inside for the winter! We’ll be inside until March Madness!

—————————————————

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
—————————————

DID YOU START USMC FITNESS BOOT CAMP IN OCTOBER , NOVEMBER, OR DECEMBER 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
– Diane Gorney 12/2012
– Lexie Johnston 12/2012

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 »


Like us on Facebook

For Email Marketing you can trust

Search

Categories

Archives