Sergeant Tony's Blog

Archive for February, 2014

Repercussions and Retributions — Blog post of Sgt. Tony Ludlow, USMC Fitness Boot Camp Memphis 2/26/2014

Feb. 26th 2014

My older brother, Jack, was a fight promoter.

He wasn’t like Don King or anything. I don’t know if he ever made any money on those fights he promoted. And as far as I know, he only had one fighter in his stable.

He roamed the neighborhoods arraigning fights for his one scrapper. Jack didn’t seem to have any qualms about putting together fights, even if the opponent was bigger or older than his fighter. I don’t think he always had his fighter’s best interests at heart. In fact, I think he sucked as a fight promoter. Oh, it wasn’t that he didn’t book plenty of fights. His young pugilist sometimes fought as many as three or four times a day. It’s just that Jack seemed to have such little regard for his fighter’s well-being. And I ought to know. I was the fighter.

I didn’t ask for his services, mind you. I didn’t ask him to go wandering about and arrange a fight or two for me. And I didn’t go in search of fights on my own. Truth be told, I would have been perfectly happy to go the whole day without mixing it up with some random boy my brother bribed to fight me. But Jack thought I needed to be tough and able to defend myself, so he made it his mission to help me on my way toward manhood … at the age of 5.

“Hey, wanna fight my little brother?” he’d ask older, bigger boys.

Thanks, Jack.

My brother taught me how to fight and then started arranging bouts in the neighborhood. I had a steady diet of bloody noses, bruises, knots on my head, and all kinds of scrapes and scratches over the next few years. Being able to fight and defend yourself was an important thing for a boy to know, according to the rules of a boy’s life when I was a kid. Arkansas boys got a pocketknife on our 8th birthday, a BB gun when you turned 10, and a .22 caliber rifle when you turned 12.

In recent conversations with some of you ladies, I learned that most of you didn’t grow up that way. What most boys learn growing up is that there are consequences to saying things, to being rude, to name-calling, and being mean. If a boy said something rude or disrespectful to another boy, there’d be a fight. No question about it. Consequently, you learned to watch your mouth. You learned that discretion was the better part of valor. You learned that if you ran your mouth and slandered another, you’d better be prepared to back it up. There would be quick and painful repercussions and retributions. Heads would roll. You’d get jumped. Noses would get bloodied.

When I got involved in organized sports and martial arts at 8 years old, the teacher or coach would just have us square off to settle a slight or slander. Coaches would pull out the boxing gloves and the two angry boys would go at it.

Consequences to being mean and rewards for being kind are important lessons for kids to learn. Kindness is such a wonderful thing. Kindness isn’t weakness. It’s a decision to be nice because it’s the right or noble thing to do. It’s the highroad. It’s an attribute of royalty. My brother taught me that too. He taught me that it was an honorable thing to honor another.

Once when I was 11 or 12, Jack and I went to the home of one of his friends, I don’t remember the occasion, but it was really cold outside and his friend’s dad invited us in and had us sit in the living room to get warm while we waited for Jack’s friend to be ready. When his friend’s mom came into the living room to ask if we’d like some hot chocolate, Jack immediately stood up when his friend’s mom entered the room and he grabbed my arm and pulled me up to ensure that I stood too. And before he spoke, he removed his watch cap and motioned for me to do the same. We were honoring his friend’s mother by standing and taking off our hats. I don’t think we got any reward for being polite to his friend’s mom, but I know that I received a life lesson that made a deep impact on a 12 year old me. And even though I really wanted some hot chocolate, Jack politely declined for both of us. He didn’t want his friend’s mom to go to any additional trouble on our account.

Learning that life has consequences is both bitter and necessary. Some bitter lessons are worse than others. My brother taught me that too, in ways both wonderful and horrible. At the age of 42, and after years of struggle with post Vietnam trauma, my valiant and honorable Marine brother took his own life. Today is his birthday. My brother was the first person I loved who lost the battle with PTSD. I wish he’d been the last.

Today I celebrate his life and his legacy. He taught me to fight, that’s true, but I learned honor and integrity from him as well. He taught me how to be kindhearted and humble. (I probably didn’t learn that last one as well as he taught it.) He lives on in my heart and in the lives of those who loved him … and love him still. And more specifically, Jack lives on in the life of his honorable and admirable son, Jeff.

I hear my brother’s voice all of the time … reminding me to be kind to others because you don’t know the weight of the burdens under which they struggle.

And he knew a lot about that.

“Be ye kind one to another, tenderhearted, forgiving one another …”
~ Ephesians 4:32

Tony Ludlow, USMC Fitness Boot Camp Memphis

— 30 —

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BOGA FOR ALL TOMORROW

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24TH HALF MARATHON TRAINING CONTINUES THIS WEEKEND!

Our 24th Half Marathon Training Session continues this weekend. The weather forecast for the weekend may require us to run on Saturday instead of Sunday. I’ll post my decision on the website blog page and on Facebook by Friday afternoon.

It’s still not too late to join us! The prerequisite for doing the training is simple: If you can cover 3 miles in 36 minutes or less, you’re good to go!

I’ve trained hundreds and hundreds of people to run a half marathon and I can train you too! In fact, using this same method of training, many have run their fastest 13.1 mile half! That said, our weekend runs are NOT about speed! Speed work is done, if done at all, during the week. More about that later!

Cost for the three month training:
$75 for Active Duty Boot Campers
$125 for all others.

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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. However, if the decision to close school is based strictly on the temperature, as was the case recently, we will be ON!

If the “FEELS LIKE” temperature is 32 or below, we’ll move the Quarterdeck inside. The 0645 class is inside from now until March Madness.

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TODAY’S NUTRITION TALK
by Sergeant Ashley Holloway, 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.”)

Ashley’s Top 5 Snacks

Having a healthy mid-morning or afternoon snack can help tide you over to your next meal. Instead of reaching for a bag of chips or a candy bar, try one of my top 5 favorite snacks. All are between 100 and 200 calories.

1. Almonds- Full of heart healthy monounsaturated fat, Omega 3 fatty acids, and protein. A small handful, which is about 16 almonds, gives you 160 calories of energy.

2. Cuties (mandarin oranges)- Naturally sweet and full of Vitamin C. You can have 3 small ones for about 100 calories.

3. String Cheese- This kid-friendly snack is high in bone-building calcium. Two sticks of cheese provide approximately 100-160 calories.

4. Whole Wheat Fig Newtons- A wholesome whole grain snack with a touch of sweetness to help when you are having sugar cravings. Snacking on two Fig Newtons will only set you back 100 calories.

5. Chocolate milk. This is the perfect post exercise pick me up. Chocolate milk is full of carbohydrates, which refuel your muscles, and provide you with a good dose of muscle building protein with just a touch of chocolatey sweetness.

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Physical Fitness Test

Postponed until after the Polar Vortex. geeez. When will winter FINALLY be OVER??

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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 HALF-ASS OR KICKASS!

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
– Teresa Reed 2/2012*
– Alan Compton 4/2012
– Natalie Mannon 5/2012
– Steve Havard 5/2012
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Susye Clark 7/2012
– Victoria Tigrett 8/2012
– Crystal Bloodworth 8/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Orli Weisser-Pike 9/2012
– Morgan Johnson 10/2012
– ShaWanda Upshaw 10/2012
– Chuck Miller 11/2012
– Diane Gorney 12/2012
– Lexie Johnston 12/201?
– Ashley Summers 2/2014
– Ben Summers 2/2013
– Sam Lee 2/2013
– Louise Biedenharn 2/2013
– Jay Biedenharn 2/2013
– Ragan Washburn 2/2013

Over 2 years is a Corporal
– 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
– Rachel Phillips 2/2012

Over 3 years is a Sergeant
– Malinda Miller 3/2010
– Jay Mednikow 3/2010
– Ashley Holloway 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
– Paul Bauer 11/2010

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Scott Plunkett 10/2008
– Shena Clemons 10/2008
– Paul Tronsor 3/2009
– Teresa Faulk 6/2009
– Sarah Vickers 8/2009
– Robert Hunt 8/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010

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
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009

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

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006

Over 9 years is a Warrant Officer 1
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005

Over 10 years is a Chief Warrant Officer 2
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003
– David Townsend 1/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003

Battalion Executive Officer
Major Richard Bourland, 9/2003

* 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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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 Inside the blue gym until April.

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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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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The Quarterdeck is INSIDE this morning 2/24!

Feb. 24th 2014

We’re inside this morning! See you soon!

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MY NEW BUDDY! — Blog post for Sgt. Tony Ludlow, USMC Fitness BOOT CAMP, 2/19/2014

Feb. 19th 2014

As I’ve been reminding you, and anyone standing near me in line at Kroger, that I’m “Two-time Olympian, Tony Ludlow! HowUdurrin?”

I love the athleticism of the Olympics … and the drama … and the honor of citizens representing their countries in sport.

I have an immense appreciation and admiration for athletics in whatever form it takes. I don’t think that “curling” is athletics … or baseball, for that matter. And with the exception of the playoffs and the world series, I can barely bring myself to watch baseball during the season. It’s just too boring … all of that spitting and scratching … please. (I’d rather watch my dog groom himself.) I consider both baseball and curling to be “games.” I know I’ll be spanked by my baseball apologist friends, and those who love the athletic power of curling, but I’ll stand by my statement. I will say this, however, that movies about baseball are some of the best ever made!

I think the musical production of “Riverdance” is athletics! I love “Riverdance.” I was reminded of that the other night when US Figure Skater, Jason Brown, used music from “Riverdance” in his performance.

“Riverdance” is strong and powerful, beautiful and elegant, majestic and unbelievably athletic!
It’s the kind of excellence that makes you start applauding even before a number is over.
And the kind that makes you sad when it is over.

In 2002 I was a guest on FOX 13’s Good Morning Memphis show. They regularly had fitness professionals come on the show, usually every Tuesday, and talk about exercise and other related topics. Since several FOX 13 folks were boot campers at the time, I was invited to be a guest on the program almost monthly. It never really expanded “The Empire,” but it was a lot of fun and Valerie Calhoun is great!

It just so happened that Riverdance was in town one week when I was on the FOX 13 morning program. I really didn’t know very much about Riverdance at the time. And as luck would have it, the male lead dancer was also a guest on the program the same morning that I was.

He and I made small talk while we waited on the set of the studio where our interviews would take place 30 minutes later. He was a really nice guy but, again, I didn’t really know anything about what he did.

That was about to change.

During one of the breaks, Valerie came over to the studio where he and I were waiting, to say hello to us and to make introductions. Still off camera and off air, she casually asked him to show us a “little something” of his dancing. It was sort of like asking one of the Harlem Globe Trotters to spin a basketball on their fingers or something.

So he stood up … and then what I saw next was something I will never forget.

Without hardly any noticeable movement, he started to dance and I’d never seen anything like it in my life! This incredible athlete/dancer started moving and tapping his feet — sort of like tap dancing, but different — faster than I had EVER seen the human foot move … with a rhythm and precision and a sound that was immediately mesmerizing and hypnotic. It was like magic! How did he DO that?? I was amazed, entranced … and hooked!

When I left the station, I went directly to Ticket Hub and bought tickets for the Saturday performance!

The things that appeal to me about Riverdance are some of the same things that appeal to me about air shows, well executed football plays, basketball fast breaks, the Marine Corps Silent Drill Team: precision, timing, athleticism, discipline, focus, dedication.

With the possible exception of the first three, the last three — discipline, focus, and dedication — are the footprints of all success. A case could probably be made for precision and timing too.

There is no substitute for discipline, focus, and dedication.

Not long ago, I was at the pool swimming laps and I met a guy who was trying to cut 5 seconds off of his swim time. We had both just finished swimming laps and had started talking about trying to get a little faster in the water. He was training for a big event that summer and was hoping that his dedication and hard work would pay off. He was training in the pool 3 to 4 times a week for an hour and a half each time. I really admired my new friend’s dedication.

My new buddy was 92 years old.

I liked him immediately, especially when he called me “young man!” Later he told me I was just a “young whipper snapper!” I REALLY liked him then! But when I discovered that he was a World War II Marine who fought on Iwo Jima — a battle that started on this day, February 19, 1945 — well, when I learned that … you know the rest. I was in the presence of an American hero and a real athlete.

There’s no expiration date on excellence or achievement or ambition. Your life isn’t written in stone yet and the description of your life is still being written! The person you are today isn’t the person you have to remain. The most interesting people I know are the ones who sort of reinvent themselves every so often!

My 92 year old friend competed in the Senior Olympics that summer and WON!! Bless his heart! He could have given up years and years ago! But he pushes on!

And shouldn’t we all push on? Shouldn’t we all push up against the margins and boundaries of our lives and make new discoveries, new achievements, new horizons! Just because others have given up, given up on their dreams, thrown in the towel, accepted defeat and defeatism … doesn’t mean that we should … as if giving up will lead to good things.

“I am a part of all that I have met;
Yet all experience is an arch wherethro’
Gleams that untravell’d world whose margin fades
For ever and forever when I move.
How dull it is to pause, to make an end,
To rust unburnish’d, not to shine in use!
As tho’ to breathe were life! …

It may be that the gulfs will wash us down:
It may be we shall touch the Happy Isles,
And see the great Achilles, whom we knew.
Tho’ much is taken, much abides; and tho’
We are not now that strength which in old days
Moved earth and heaven, that which we are, we are;
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find, and not to yield.”

~ “Ulysses,” by Alfred, Lord Tennyson (1809–1892)

Tony Ludlow, USMC Fitness Boot Camp Memphis

— 30 —

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BOGA FOR ALL TOMORROW

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24TH HALF MARATHON TRAINING CONTINUES THIS WEEKEND!

Our 24th Half Marathon Training Session continues this weekend. The weather forecast for the weekend may require us to run on Saturday instead of Sunday. I’ll post my decision on the website blog page and on Facebook by Friday afternoon.

It’s still not too late to join us! The prerequisite for doing the training is simple: If you can cover 3 miles in 36 minutes or less, you’re good to go!

I’ve trained hundreds and hundreds of people to run a half marathon and I can train you too! In fact, using this same method of training, many have run their fastest 13.1 mile half! That said, our weekend runs are NOT about speed! Speed work is done, if done at all, during the week. More about that later!

Cost for the three month training:
$75 for Active Duty Boot Campers
$125 for all others.

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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. However, if the decision to close school is based strictly on the temperature, as was the case recently, we will be ON!

If the “FEELS LIKE” temperature is 32 or below, we’ll move the Quarterdeck inside. The 0645 class is inside from now until March Madness.

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TODAY’S NUTRITION TALK
by Sergeant Ashley Holloway, 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 Ashley

Q: Should I eat less on the days that I do not come to USMC Fitness Boot Camp or exercise in any other way?

A: On your rest days … which according to Commanding Officer, Tony Ludlow, should be one day a week, since you come to class 5 days a week and run with the Buffalo Runners on Sunday … you will likely want to eat just as much, or almost as much as you eat on the days that you are exercising. Why is that?

On your rest days, your muscles are in recovery mode. Your muscles use these extra calories to to refuel your muscle glycogen stores that have been depleted by all of your workouts the previous days of the week.

Also, on your recovery or rest days, you are often more active than you think. You may be running errands, doing household chores, or other activities that burn calories.

If your weight stays stable while eating approximately the same caloric intake day to day, your intake is more than likely appropriate. If your weight starts trending up or down unexpectedly, a deeper look into your food intake may be needed.

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Physical Fitness Test

We’ll test on Thursday, February 27th, weather permitting.

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FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 4000 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our Facebook 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! Over 50% of new members over the past 6 months have listed Facebook as the source where they first heard about us!

Thanks, everyone!

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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 HALF-ASS OR KICKASS!

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
– Teresa Reed 2/2012*
– Alan Compton 4/2012
– Natalie Mannon 5/2012
– Steve Havard 5/2012
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Susye Clark 7/2012
– Victoria Tigrett 8/2012
– Crystal Bloodworth 8/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Orli Weisser-Pike 9/2012
– Morgan Johnson 10/2012
– ShaWanda Upshaw 10/2012
– Chuck Miller 11/2012
– Diane Gorney 12/2012
– Lexie Johnston 12/201?
– Ashley Summers 2/2014
– Ben Summers 2/2013
– Sam Lee 2/2013
– Louise Biedenharn 2/2013
– Jay Biedenharn 2/2013
– Ragan Washburn 2/2013

Over 2 years is a Corporal
– 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
– Rachel Phillips 2/2012

Over 3 years is a Sergeant
– Malinda Miller 3/2010
– Jay Mednikow 3/2010
– Ashley Holloway 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
– Paul Bauer 11/2010

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Scott Plunkett 10/2008
– Shena Clemons 10/2008
– Paul Tronsor 3/2009
– Teresa Faulk 6/2009
– Sarah Vickers 8/2009
– Robert Hunt 8/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010

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
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009

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

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006

Over 9 years is a Warrant Officer 1
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005

Over 10 years is a Chief Warrant Officer 2
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003
– David Townsend 1/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003

Battalion Executive Officer
Major Richard Bourland, 9/2003

* 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!

———————————————

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!

—————————————————

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 »


Mt. Fuji this morning, Tues 2/18!

Feb. 18th 2014

The 0530 Crew is climbing Mt. Fuji this morning! See you at the U of M!

Posted by Tony Ludlow | in Uncategorized | No Comments »


We’re OUTSIDE, 0530 Crew! 2/14/2014

Feb. 14th 2014

We’re OUTSIDE, 0530 Crew!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Vikings, and Nancy, and Tonya, Oh Myyy! — Sgt. Tony Ludlow, blog post, USMC Fitness Boot Camp Memphis 2/12/2014

Feb. 12th 2014

It’s a little misleading.

The 1994 Winter Games were in Lillehammer, Norway, but really they were sort of all over a 75 mile radius of Lillehammer. Kind of like events at a “Memphis Olympics” being held in Dyersburg and Tupelo.

The Sochi Games haven’t been in Sochi only, but also at nearby mountains and other venues around Sochi. So it’s not so much a host city as it is a host area.

One day while I was in Lillehammer for the Olympics, my new friend Doug — who I’d met a few days earlier in the elementary school that had been turned into a hostel — and I took a bus the 60 or so miles south to the city of Hammer to the figure skating venue. Figure skating is a very popular event and the ’94 Games had the added drama brought on by Tonya Harding and her thug husband.

This particular day it was just practice for the skaters, but even their practice sessions were popular! I met Nancy Kerrigan there — very sweet and friendly to everyone — and might have met Tonya too. But Tonya was aloof and stayed away from the fans. Plus, she looked like she might’ve been packin’ heat or a hubcap. Ms. Kerrigan actually posed for a picture for me.

I met Katarina Witt, the German Olympic Gold Medalist! (Katarina is maybe the hottest woman to ever lace up a pair of ice skates! I could be wrong about that, but that’s my story!) She was in the stands as a spectator and I just walked up to her and the small group of friends she was with and said, “HowUdooin?” She smiled and immediately yelled, “SECURITY!!!” hahaha Not really! She was class and elegance, beauty and charm and invited ME to sit with them! Sweeeeeeeeet!! I was a little star struck, I have to tell you. OK, I was a LOT star struck! (A beautiful athletic woman with depth, passion, and grace … how could I possibly resist?)

After the practice sessions that evening, Doug and I went in search of a bus to take us back to our hostel in Lillehammer. Somehow my friend and I got on the wrong bus. The bus schedule and our lack of understanding Norwegian led to our confusion. Of course we didn’t know it was the wrong bus until it stopped about half way to Lillehammer … literally in the middle of no where … and the driver deposited us out on the side of the road at about 9 PM. I can’t adequately describe exactly how “out in the middle of nowhere” this was. How could this remote outpost possibly be a bus stop? Seriously, there was NOTHING out there.

This turned out to be the last stop and the bus was empty except for the two of us knuckleheads. Doug and I desperately tried to explain to the driver that we needed to go on to Lillehammer, but apparently our English and caveman-like gestures made no sense to him. We even tried to stay on the bus to return to Hammer and start over, but the driver indicated that if we didn’t get off his bus he’d beat us with something heavy and hard. So, out we went into “the land of the ice and snow” … and there we stood like a couple of idiots watching the bus drive away.

Oops.

And so there we were. In. The. Middle. Of. No. Where. The full moon gave us a good view of the countryside and we could see nothing. No houses. No farms. No barns. No structures of any kind at all.

I started to imagine the obit in my hometown newspaper: “Tony Ludlow, local boy who done good, well, mediocre, died in Norway yesterday. Found frozen like a fudgesicle in a remote Norwegian forest.”

Standing there in the dark, on the side of a snow covered road, in the middle of who knows where, somewhere in snow covered freezing cold Norway, we tried to come up with a plan. Since Lillehammer was north of Hammer, and there would be no other buses coming, Doug and I figured we’d start walking north. What choice did we have?

Using the stars to determine north, we started walking. We’d trudged along for about 30 minutes in the dark, no houses in sight, no sounds, no cars, no signs of life … when at last we heard the sound of a single car coming up from behind us.

The car, a Toyota van, stopped and the driver, a middle aged Norwegian man who looked like a Viking, spoke to us in pleasant sounding Norwegian. I guess we looked lost and pathetic out there all alone walking in the Norwegian countryside. Inside the van were two other people. Doug and I pleaded, “Does anyone speak English?”

“Oh yaahh, vee kunn owl spekk Eeenglish.” the driver said excitedly. “Whare du yew gou?”

We explained our predicament and he told us to get in, that they were also going to Lillehammer as well! WOW! What luck, I thought. A ride back to a warm hostel, a hot shower, and some vending machine snacks for dinner. Not ideal, but waaaay better than how the obituary in my hometown newspaper would have described the alternative.

But that’s not exactly what happened. Our new friends didn’t intend to take us directly to Lillehammer. (Cue the scary “Law & Order” themed “DAUH DAUH!”)

Instead, Eyvandar and his wife Aleund and daughter Hedda took us to their home in Lillehammer and fed us, got us a little drunk and then robbed us.

NO! They didn’t rob us! They fed us until we were completely stuffed. We had reindeer, cheese, breads, jams, beer and a variety of all sorts of things I’d never heard of but found to be really tasty. Vending machine snacks be damned!

Eyvander looked just like your quintessential Viking, needing only a horned helmet and a battle axe to complete the look! Aleund and Hedda, a college student, looked like all pretty Norwegian women, long blond hair, rosy red cheeks, and crystal clear blue eyes. Their home was warm and comfortable and looked like a chalet with exposed oak and pine walls and floors. There was an awesome fireplace that warmed the large room that was part kitchen, part dinning room, and part den. Our new friends asked us questions about America, the Olympics, and what our impressions of Norway were. They were so proud that the world had come to their doorstep! And they seemed even happier to be entertaining a couple of lost sojourners from America!

Sometime after midnight, they drove us to our hostel and as we were getting out of their car, thanking them and saying good night, Doug and I saw the most amazing sight! There in the northern sky was the aurora borealis, the Northern Lights! It was absolutely breathtaking and was the perfect end to a very unusual day!

What an incredible and amazing night! What an awesome unintended adventure!

Doug and I were a couple of lost, cold, hungry, and slightly worried guys dragging ourselves along on the side of the road, in the dark, in a foreign country … and three wonderful people drove up and took a chance on us. With nothing to commend us to their generosity or kindness, they extended themselves beyond anything we could have asked for and then seemed hurt when we tried to offer them money for their trouble. It was no trouble, they protested. It was their pleasure.

There’s an interesting verse in the Bible that goes like this: “Do not forget to entertain strangers, for by so doing, some people have entertained angels without knowing it.”

I’m pretty sure that Doug and I were the ones entertained by angels.

Good luck in Sochi, Team Norway! I know there’s a wonderful family back home in Lillehammer cheering you on!

— 30 —

Tony Ludlow, USMC Fitness Boot Camp Memphis

———————————————————————

24TH HALF MARATHON TRAINING CONTINUES THIS WEEKEND!

Our 24th Half Marathon Training Session continues this weekend. The weather forecast for the weekend may require us to run on Saturday instead of Sunday. I’ll post my decision on the website blog page and on Facebook by Friday afternoon.

It’s still not too late to join us! The prerequisite for doing the training is simple: If you can cover 3 miles in 36 minutes or less, you’re good to go!

I’ve trained hundreds and hundreds of people to run a half marathon and I can train you too! In fact, using this same method of training, many have run their fastest 13.1 mile half! That said, our weekend runs are NOT about speed! Speed work is done, if done at all, during the week. More about that later!

Cost for the three month training:
$75 for Active Duty Boot Campers
$125 for all others.

—————————————————

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. However, if the decision to close school is based strictly on the temperature, as was the case recently, we will be ON!

If the “FEELS LIKE” temperature is 32 or below, we’ll move the Quarterdeck inside. The 0645 class is inside from now until March Madness.

———————————————————

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.”)

Do your Food Cravings Indicate a Nutritional Deficiency? Last week I was asked a great question. Could certain cravings be related to nutritional deficiencies? This person had seen a widely circulated chart on Facebook showing a list of cravings, the most likely nutrient deficiency related to that craving and what you should eat instead. One of the examples was the craving for chocolate. It said that if you craved chocolate then what you needed was magnesium, and instead of chocolate you should eat nuts, seeds, veggies, and fruit. Is there any truth to this? If our cravings were an indicator of deficiencies in any kind of nutrient, we would all be craving fruits and vegetables. However, we all tend to crave either high fat, high salt or sugar, and high carbohydrate comfort foods. This fact, along with scientific research is a pretty good indicator that cravings are not related to nutritional deficiencies. Research shows that cravings are most often related to social rather than nutritional cues. We often crave foods associated with happy memories, especially those from our childhood. Brownies, macaroni and cheese, grilled cheese and soup are common childhood comfort foods.There is one exception, if you find yourself craving ice or craving unusual items such as cornstarch, dirt, clay, or laundry detergent (a condition called pica) then you may actually be iron deficient.

————————————————————

Physical Fitness Test

We’ll test on Thursday, February 27th, weather permitting.

———————————————————

FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 4000 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our Facebook 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! Over 50% of new members over the past 6 months have listed Facebook as the source where they first heard about us!

Thanks, everyone!

————————————–

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 HALF-ASS OR KICKASS!

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
– Teresa Reed 2/2012*
– Alan Compton 4/2012
– Natalie Mannon 5/2012
– Steve Havard 5/2012
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Susye Clark 7/2012
– Victoria Tigrett 8/2012
– Crystal Bloodworth 8/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Orli Weisser-Pike 9/2012
– Morgan Johnson 10/2012
– ShaWanda Upshaw 10/2012
– Chuck Miller 11/2012
– Diane Gorney 12/2012
– Lexie Johnston 12/201?
– Ashley Summers 2/2014
– Ben Summers 2/2013
– Sam Lee 2/2013
– Louise Biedenharn 2/2013
– Jay Biedenharn 2/2013
– Ragan Washburn 2/2013

Over 2 years is a Corporal
– 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
– Rachel Phillips 2/2012

Over 3 years is a Sergeant
– 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
– Paul Bauer 11/2010

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Scott Plunkett 10/2008
– Shena Clemons 10/2008
– Paul Tronsor 3/2009
– Teresa Faulk 6/2009
– Sarah Vickers 8/2009
– Robert Hunt 8/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010

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
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009

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

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006

Over 9 years is a Warrant Officer 1
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005

Over 10 years is a Chief Warrant Officer 2
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003
– David Townsend 1/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003

Battalion Executive Officer
Major Richard Bourland, 9/2003

* 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!

—————————————————

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 »


LOSER! — Sgt. Tony Ludlow, blog post for USMC Fitness Boot Camp, 2/5/2014

Feb. 5th 2014

Winston did NOT look like what he said he was.

He was a big man and looked like a cross between the late Michael Clarke Duncan (the actor from “The Green Mile”) and L L Cool J.

I met Winston in a sporting goods store where we were both looking for warmer gloves. The ones I was wearing weren’t getting the job done and his looked entirely too small and even less effective than mine.

I struck up a conversation with him about gloves and that’s how we became acquainted. That’s also when he told me what he was.

Winston was a member of the Jamaican Bobsled Team.

Both of us were in Norway for the 1994 Winter Olympics. He was there to compete and I was there as a translator for the Japanese Olympic Planning Committee. (That’s a story for another day!)

Over lunch Winston and I talked about the Olympic spirit. The world had descended on Lillehammer, Norway and the little town, indeed the whole country, was completely electric! I’d never been a part of anything quite like it! In the restaurant where we went for lunch you could overhear excited talk in a dozen different languages.

In 1994 the Jamaican Bobsled Team was riding a wave of celebrity because of the 1993 movie “Cool Runnings,” a mostly true account of how the Jamaican Bobsled Team was formed and then competed in the 1988 Winter Olympics. So Winston and his bobsled team were minor celebrities in a sport where no one really knew the names of even the world record holders. Bobsledders wear helmets with face shields, hiding their faces and identities, and then once they’ve run down the starting lane pushing their sled, three of the four guys jump in and duck down and can’t even be seen. So recognizable bobsledders, even at the Olympics, are rare! Not surprising, our lunch was intermittently interrupted by autograph seekers. (Just to be clear, they seemed to want Winston’s autograph, not mine!)

He seemed to be amused by all of the attention and told me so. “They want my autograph but my team will probably finish dead last!” he said with a chuckle.

“Winston,” I said, “if you already know this, that you’re going to finish near the bottom, why do you work so hard and sacrifice so much just to come here and finish last?”

What followed was one of the finest lectures I’ve ever heard. Winston waxed eloquent in that pleasing Jamaican accent on the purity of sport, the desire to excel, and the honor of representing one’s country. As a Jamaican, he explained, there were few opportunities to represent his country. As Americans we almost take it for granted the many varied ways we can represent our country on foreign soil. For Winston and the other members of the Jamaican Bobsled Team, it was a delight and a deep honor to wear the flag of their country and to compete in a sport that is unnatural for Jamaica. In 1994 Usain Bolt was only 7 years old, so the Jamaican Bobsled Team was the hottest thing out of Kingston! The whole country of Jamaica had become bobsled fans!

Then Winston said something I’ve never forgotten.

“Tony, you see, mon … only a very very small percentage of the athletes who compete in the Olympics will win a medal. Many countries have never had a medalist, ever. Yet … they come. So in a way, you could say that we’re all losers. But because we compete, mon, because we work hard, because we do our best, mon, and because we get the honor of representing our country, we are all winners, mon! All winners!”

Damn straight, Winston! Well said, sir.

And every one of us who’ve ever lined up at the START LINE, knows — no matter what place we finish the race — the exhilaration of crossing the finish line!

Remember your first 5K? Your first 10K, Half Marathon, Full Marathon, triathlon? Remember how you felt when you crossed the finish line, arms raised in triumph and joy!? Remember?

My non-athlete friends don’t understand. Many times they’ve asked me about a race that I did and wanted to know if I won it. And when I explained that I didn’t, that I didn’t even come close … they looked at me as if to say, “then what’s the point?”

The point?

Just what Winston said. “we work hard, we do our best … we’re all winners!”

We challenge ourselves and live with a sense of adventure and triumph … no matter what place we finish! The Finish Line is an experience that our couch riding friends will never know!

And in that sense, dear friends, if we get up, if we line up, if we put our best to the test … we are ALL winners!!

Winston Watts retired from bobsled racing in 2002. But now, after 12 years, he’s come out of retirement and is representing Jamaica again at the Winter Olympics in Sochi, Russia! GO TEAM JAMAICA! Good luck, Winston! You’re a winner!

Tony Ludlow, USMC Fitness Boot Camp Memphis

— 30 —

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24TH HALF MARATHON TRAINING CONTINUES THIS WEEKEND!

Our 24th Half Marathon Training Session continues this weekend. The weather forecast for the weekend may require us to run on Saturday instead of Sunday. I’ll post my decision here and on Facebook by Friday afternoon.

It’s still not too late to join us! The prerequisite for doing the training is simple: If you can cover 3 miles in 36 minutes or less, you’re good to go!

I’ve trained hundreds and hundreds of people to run a half marathon and I can train you too! In fact, using this same method of training, many have run their fastest 13.1 mile half! That said, our weekend runs are NOT about speed! Speed work is done, if done at all, during the week. More about that later!

Cost for the three month training:
$75 for Active Duty Boot Campers
$125 for all others.

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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. However, if the decision to close school is based strictly on the temperature, as was the case recently, we will be ON!

If the “FEELS LIKE” temperature is 32 or below, we’ll move the Quarterdeck inside. The 0645 class is inside from now until March Madness.

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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.”)

Calorie Confusion

Now that it’s the New Year, many people have losing weight on their minds. Whether you want to lose five or 50 pounds, underestimating calorie amounts could be one of the reasons you’re not seeing the numbers decrease on the scale. You’ll think a sandwich contains 250 calories, when it actually weighs in at 1250! Unless a food is labeled, it’s difficult to know how many calories you’re consuming in one meal, especially if the dish is from a restaurant

New research shows that restaurant items may have way more calories than some of us — especially teens – think.

The study, which was published in BMJ in May of last year, showed that adults underestimate the number of calories in their meals by as much as 23 percent. But they’re not alone: Parents of school-age children underestimated fast food meal calories by about 23 percent and teens by a whopping 34 percent!

In total, 1,877 adults, 1,178 adolescents (aged 11 through 20) and 330 school-aged children (3 to 15) were surveyed at 89 fast-food restaurants in four cities in the New England area. A quarter of the study participants underestimated their meals caloric value by at least 500 calories.

These findings tell us that many people who eat at restaurants may not be making the best choices because they don’t know how many calories they’re consuming. Therefore, having the calorie and nutritional information is an important first step for anyone wanting to make changes. Most restaurants offer nutritional information either online or in a pamphlet available upon request. Remember, an informed customer is a healthier customer!

Here are some of my favorite tips to try when eating out:

– Pass on the bread and butter and the chips and salsa
– Drink water, tea or diet soda
– As an appetizer, order soup made with broth rather than cream
– Choose salsas for flavoring instead of the gravies and rich sauces
– Get salad dressing on the side
– Opt for steamed, poached, broiled, baked, grilled, roasted, stir-fried, or lightly sautéed foods
– If the restaurant servings are large, order one or two appetizers instead. If you want to get the entrée, split it or immediately doggy-bag half your meal for the next day. Eat the same portions out that you do at home
– If you can’t resist the dessert tray, split your sweets with the whole table or with a friend..
– Consider ordering a la carte. It might cost more, but your portions are likely to be smaller and you have a better chance of getting just what you want, the way you want it

Feeling like eating out is no fun? Don’t overwhelm yourself by taking on these tips all at once – every time you visit a restaurant pick one or two of the options and enjoy your meal. If you do it often enough, before you know it they will be habits rather than options you feel you have to take.
Source: BMJ 2013;346:f2907

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PFT

Our PFT is postponed for this month. We’ll test on Thursday, February 27th, weather permitting.

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FACEBOOK RESULTS!!!!!!!

WE HAVE OVER 4000 LIKES ON FACEBOOK!

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our Facebook 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! Over 50% of new members over the past 6 months have listed Facebook as the source where they first heard about us!

Thanks, everyone!

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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 HALF-ASS OR KICKASS!

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
– Teresa Reed 2/2012*
– Alan Compton 4/2012
– Natalie Mannon 5/2012
– Steve Havard 5/2012
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Susye Clark 7/2012
– Victoria Tigrett 8/2012
– Crystal Bloodworth 8/2012
– Lora Gubanov 8/2012
– Shelia Johnson 8/2012
– Orli Weisser-Pike 9/2012
– Morgan Johnson 10/2012
– ShaWanda Upshaw 10/2012
– Chuck Miller 11/2012
– Diane Gorney 12/2012
– Lexie Johnston 12/201?
– Ashley Summers 2/2014
– Ben Summers 2/2013
– Sam Lee 2/2013
– Louise Biedenharn 2/2013
– Jay Biedenharn 2/2013
– Ragan Washburn 2/2013

Over 2 years is a Corporal
– 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
– Rachel Phillips 2/2012

Over 3 years is a Sergeant
– 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
– Paul Bauer 11/2010

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Scott Plunkett 10/2008
– Shena Clemons 10/2008
– Paul Tronsor 3/2009
– Teresa Faulk 6/2009
– Sarah Vickers 8/2009
– Robert Hunt 8/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010

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
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Ben Killerlain 1/2009

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

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006

Over 9 years is a Warrant Officer 1
– Hank Brown 3/2004
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005

Over 10 years is a Chief Warrant Officer 2
– Peter Pettit 5/2003
– Buddy Flinn 7/2003
– Amy Singer 9/2003
– David Townsend 1/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003

Battalion Executive Officer
Major Richard Bourland, 9/2003

* 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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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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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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