Sergeant Tony's Blog

Archive for March, 2014

Duck Face — Sgt. Tony Ludlow, blog post for 3/26/2014, USMC Fitness Boot Camp Memphis

Mar. 26th 2014

“The world is full of guys. Be a man. Don’t be a guy,” said Corey Flood in the movie “Say Anything,” a totally awesome movie, by the way.

“You don’t need a man. You need a champion,” the phrase goes from a popular book.

Where are such men? And who is raising them? (If you’re the parent of a little boy, what kind of man are you insisting that he become?)

After a decade overseas, living far far away from my own country and my own culture, I returned to America in the late 1990s. When the doors of the Memphis International Airport opened, I walked into a place I hardly recognized.

In an instant, I morphed into Rip Van Winkle, lost in my own land.

I cannot overstate the reality of reverse culture shock. You know how you feel coming home after a week or so away? How odd it feels at first? Maybe you’ve lived away for a time and have moved back to find that things were different. I had that x 100.

I had to start learning the many different ways that my country had changed in the 10 years I’d been gone. The language had changed. Humor had changed. Music had changed. Fashion had changed. Cultural norms and social interactions were different, maybe evolved, but I couldn’t tell if it was evolution or if it was degradation.

Everyone who played professional sports when I left the country had retired and new unknown names had taken their places. I hardly recognized anyone on the radio. There were no familiar television shows. America was different. The landscape of politics, social religion, gender roles, entertainment, literature, and the national consciousness had taken on an unfamiliar look, an unfamiliar sound, and in many ways a very uneasy feel. There was so much noise and so many diversions. After my first blurry and confusing week back in the States, I wanted to get on an airplane and go back to Japan. I fantasized about that everyday. For months.

I wasn’t comfortable here anymore and was relatively sure that I didn’t belong here as well.

One of the changes that I encountered was the role of men in our culture. To me, the culture seemed devoid of genuine men. At least on television and in the national dialog, there seemed to be an absence of men. Oh, there were plenty of males, lots of guys. Few men.

On television, I didn’t love Raymond. I found no friends on “Friends.” And while I thought, and still think, that Jerry Seinfeld is a comic genius, neither HIS show, nor any others, offered up much substance if you were looking for men or for male role models. I mean, seriously? Ross? Kramer? Joey? Chandler Bing? George Costanza? What kind of men were these?

The men on television were portrayed as morons, crybabies, buffoons, cowards, and imbeciles. The male characters of that dreadful show, “Yes, Dear” were disgraceful. They were little boys, insecure, and indecisive. They were in constant need of a woman to direct them and run their lives. Were it not for their wives and female friends, the men in these television shows were colossal failures, pitiful imitations of what I’d grown up thinking a man should be.

Where were the examples of real men on television and in film?

I was struck by how embarrassed I was to be male. I had never been embarrassed to be male in my life. The average American male, as reflected on television, was a passive boy-child, clearly in need of supervision and guidance! Personally, I didn’t feel the need to have anyone, male or female, validate my life or help me make decisions. Far from perfect, I still didn’t feel the need to have a female “project manager” or a “boss” to give me direction or make alterations in my personality or my way of living, thank you very much! I didn’t need anyone to lay out my clothes for me. I didn’t need anyone to pack my luggage. I didn’t need to live my life “by your leave.” And I blamed television and film for giving the culture male role models who weren’t.

As an aside, I met a woman who had as one of her prerequisites for a potential husband, “must not wear blue jeans, ever.” She would only date guys who wore khaki pants. (Did television do this?) She ended up marrying a guy who didn’t even OWN a pair of blue jeans. Seriously! You can’t make this stuff up.

Don’t get me wrong about the value I place on women. Well, certain kinds of women, to be sure. I love women and am happy to have a lot of female friends whom I love and admire and appreciate. I value women. I admire women. I sometimes place them on too high a pedestal for my own good. You can blame my mom and my sisters for that. They’re pretty spectacular women.

But it looks to me that as men started to be less men and more little boys, women were forced to step up. It’s hard to know if the world of entertainment influenced reality or if reality influenced the arts. Did the arts give men permission to become idiots or did idiot men start to outnumber real men and that was reflected in the arts? I don’t know.

When I was a kid I had men like Charles Bronson, Clint Eastwood, and John Wayne to look up to. The men those actors portrayed were real men. I remember being in a clothing store one time in high school and holding up a shirt and thinking “would Charles Bronson wear this shirt?”

What would The Duke do?

But more than that, I had a lot of real men in my life when I was growing up; men in my family, teachers, and coaches who’d fought wars and rebuilt countries and lives. Men who’d stepped up and answered their country’s call for service, and then, when it was over, had turned their swords into plowshares. Men who weren’t afraid of hard physical labor, getting their hands dirty, or wearing their blue jeans! I was raised by men who were preparing me to take my place among the company of similar men, rough men, perhaps. But men.

When I left the country in the late 80’s, there were real men on TV. Funny man Bill Cosby was making us laugh, but still giving out tough love and wisdom on The Cosby Show. Tom Selleck’s character, a Vietnam vet, sporting Hawaiian shirts and a bushy mustache, was funny AND cool. And Jack Arnold, Kevin’s wise dad, was helping his son navigate the coming of age in The Wonder Years.

And then somehow men disappeared and boys took over.

But I think that something happened when our country got attacked on September 11, 2001. Our culture and consciousness started to change.

In the months and years that followed, men made a comeback on television and in the movies! (Thank you Jack Bauer! And thanks for coming back too!) It was easier to find men on television and in film who I could identify with and relate to. I think it was easier because the call to service was being answered by men (and women, of course) who, despite the Chandler Bings, stood up and said “NO!” to those who’d chosen to attack us!

And those kind of men (and women) started being portrayed on television and in film again, even though barely 1% of the population answered the call to military service.

After a hiatus, men are back! It’s OK to be a man who isn’t afraid of being a man, who isn’t waiting for someone to give him instructions or permission and who isn’t paying $200 for a pair of blue jeans with fancy stitching on the butts (why, the very idea!) … and who owns a pair of boots that have already been broken in.

A young female friend recently posted on Facebook an article entitled, “13 Ways to Know You’re Dating a Grown Ass Man.” And judging by the comments posted, a lot of young single females would like to date, and presumably marry, one of those kinds of men. (The list is a good start, but hardly enough.) I’d probably want to tell those females to be the kind of lady who’d attract such a man. So, clean up your Facebook page — and maybe your lifestyle — and get rid of your soft-core porn selfies with your boobs half out and your duck face pics taken while you parade through yet another bar. (For the record, you don’t need bigger boobs, you need to read better books.) Few men — even scuzzy men — are going to see you as anything but a brief physical distraction on their way to someone else. And a real man will be looking for a woman of class and substance who’ll win their hearts and minds, and to whom they’ll pledge their souls.

If you’ve got a real man in your life, be thankful. He’s an American classic! He sailed the ocean in a wooden ship for months to carve out a new country out of the wilderness. He forged out of nothing a country and a government that has become the envy of the world. And he has stood up, time and time again, to do violence to any who would take away the liberties of our land, yet is compassionate enough to take a child into his arms. And he will protect you when the lights go out and things rattle in the night and others run the other way.

Tony Ludlow, USMC Fitness Boot Camp Memphis

— 30 —

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“A nation that makes a great distinction between its scholars and its warriors, will have its laws made by cowards and its wars fought by fools.” ~ Thucydides

————————————————

BOGA FOR ALL TOMORROW

Don’t you think it’s time to move up in weights? Don’t you think that heavier dumbbells are in order?

———————————————

24TH HALF MARATHON TRAINING CONTINUES THIS WEEKEND!

Our 24th Half Marathon Training Session continues this weekend. The forecast looks good for a Sunday morning 2hr 20min run.

If that changes, and we have to run on Saturday, I’ll let you know by noon on Friday.

—————————————————

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 on conditions that exist in the county and not here in east Memphis, we’ll carry on, like today!

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

———————————————————

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.”)

Crazy Claims

Here is a quick quiz for you: Which (one or more) of these claims can appear on a food or supplement label, or on the latest diet program website without the approval of the Food an Drug Administration (FDA)?

a. detoxifies the body
b. increases your metabolism
c. balances hormones
d. suppresses appetite

The answer is all of the above!

These claims are called structure/function claims. These types of claims describe how a food or supplement affects the body’s structure (say, your bones) or it’s function (i.e. digestion).

The bad news is, these claims are not evidenced based. Supplement and food manufacturers can use these claims without any scientific evidence to back up what they put on the label. The law does say that these types of claims can’t be misleading, but the FDA has never said how much evidence is needed to substantiate a claim.

Since there are really no rules, manufacturers can pretty much say whatever they want, with only two conditions. First, they have to notify the FDA within 30 days after using a new claim and secondly, they have to print the following disclaimer on the label: “This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.”

The bottom line is that these unreliable claims require no approval, which can mean no evidence. To easily spot a structure/function claim, look for words such as “maintains,” “improves,” “supports,” and “enhances.” They can appear on any food, supplement, or the latest diet program!

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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!

————————————————————

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.

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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
– Jean Maskas 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

——————————————

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 becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!

4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.

—————————————–

What would you do if money was not an issue, fear was not a factor, and failure was not an option?

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145

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GET LUCKY! — Blog post of Sgt. Tony Ludlow, 3/19/2014, USMC Fitness Boot Camp Memphis

Mar. 19th 2014

I was standing in line at the grocery store the other day, doing what we all do. I was looking around at the stuff to shoplift or to buy on impulse. It’s usually junk you don’t need.

Tabloids and gossip magazines with their titillating headlines. Usually filled with information about people and things I don’t know about or don’t care about. I don’t watch American Idol, or The Voice, or Dancing with the Stars or any of those bachelor shows. I’m not interested in the latest young starlet’s bi-curious experimentation or the unflattering beach photo of the star who has cellulite or the beer gut on the actor who used to be a stud.

The women’s magazines have articles about men written by … women. Huh? Umm, shouldn’t those articles be written by … oh, I don’t know … MEN? “100 Ways to Please Your Man” written by … some lady. First off, that list ain’t THAT long y’all.

Or how about those books about how do find your ideal man written by … single women. Or those articles written for men that say stuff like, “Happy Wife, Happy Life” and “If Momma Ain’t Happy, Ain’t Nobody Gonna Be Happy.” Oh, my. There must be some scary wives out there!

One of those tabloids was an astrology booklet. It said something about using the stars to be happy and lucky. Oh??? The stars? OK.

Get lucky. Some people “seem” to be luckier than others. And most of the time, there’s a pretty good explanation for someone’s luck. Luck favors the prepared. Here are some ways to be prepared.

Ten Ways to Increase Your “Luck”

1. Pay attention to your surroundings. You won’t spot the $20 bill on the sidewalk unless you’re looking. Be alert! Look around! Keep your eyes and ears open!

This also applies to being safe. In recent days we’ve heard of people being robbed and beaten in their own driveways or in parking garages. Most of the time these crimes are crimes of opportunity and not necessarily those that have been preplanned. Being aware of your surroundings can keep you safe as well as increasing your odds at being lucky, being in the right place at the right time.

2. Strike up conversations with strangers. (Ladies, you probably need to be a LITTLE cautious here. Make sure you have a reasonable expectation that the other person isn’t a whack job!) You never know who you’ll meet, the contacts you’ll establish, or the new friends you’ll make. This is one of my favorite things to do! I make new acquaintances all the time by doing this!

3. Stay relaxed, especially in pressure situations. People who are sad, depressed, or tense tend to have tunnel vision.

4. Vary your daily routine. I know a woman who believes God is going to give her a husband. She’s been waiting for over 20 years. She goes to work, comes home, and goes to church. Her routine never varies. I guess she’s going to marry the FedEx guy. I don’t think she’s met anyone new in years.

5. Be aggressive and decisive about making the changes you want in your life. I’ve learned a little about sailing since Ashley and I went to Jamaica last year. A sailboat isn’t maneuverable unless it’s moving. It needs wind in its sails to move. When it’s dead in the water, it’s impossible to steer. MOVE! Nike said, “Just Do It” And Shakespeare said, “The bow is drawn, make straight the arrow.” The Universe rewards action and movement! No one outside of your family is as interested in your success and happiness as you are, so be proactive and get moving!

6. Follow your hunches and gut feelings. Pay attention when something doesn’t feel quite right. I’m not talking about daily paranoia or constant suspicion of everything around you. (That was a joke!) But listen when the universe speaks to you. Listen to when your gut says that something’s wrong. Every time I’ve ignored that little voice saying “don’t do it, man,” I’ve lived to regret it.

7. Expect good things. If you think something good is going to happen you’ll be more likely to spot it when it does. And associated with this is giving people the benefit of the doubt. Miserable people assume the worst and usually get it. Focus on the good things.

8. Smile. Not only does this inspire others to smile back, but it is the easiest and fastest thing you can do to make yourself look more attractive and accessible … unless you’re missing a lot of teeth. And be sure not to smile in a creepy way!

9. Outlast bad luck and look for opportunities. Often a negative turn of events creates unexpected opportunities for good things. I started USMC Fitness BOOT CAMP, in part, because I was strapped for money fifteen years ago and needed to supplement my enormous and extravagant teacher’s salary. Now look at the EMPIRE that has grown from me being broke!

10. Be positive, grateful, and thankful. Ever notice how people who exhibit those things seem to be happy … seem to be so lucky? Putting positive energy out there into the world comes back to you! A grateful heart is a happy one. Adjust your expectations and be thankful for even the smallest of things in your life.

I hope all y’all get lucky today!

— 30 —

————————————————

“A nation that makes a great distinction between its scholars and its warriors, will have its laws made by cowards and its wars fought by fools.” ~ Thucydides

————————————————

BOGA FOR ALL TOMORROW

Don’t you think it’s time to move up in weights? Don’t you think that heavier dumbbells are in order?

———————————————

24TH HALF MARATHON TRAINING CONTINUES THIS WEEKEND! Possible Saturday run.

Our 24th Half Marathon Training Session continues this weekend, more than likely on Saturday.

It looks like rain on Sunday morning, so we will probably have to run on Saturday morning at 7am. I will make a definite decision about this by noon on Friday.

—————————————————

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 on conditions that exist in the county and not here in east Memphis, we’ll carry on, like today!

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

———————————————————

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.”)

Ch-Ch-Ch-Chia!

Do you remember Chia Pets? It was a bald terra cotta head that you would sprinkle seeds and water on top of and a few weeks later a full head of green plant hair would sprout! Well, those little seeds aren’t just for playtime anymore, they are now one of the hottest super foods around!

Chia is an edible whole grain seed chock full of good nutrition. These tiny seeds are from a desert plant and date back to the Mayan and Aztec cultures. Just an ounce or two tablespoons of chia seeds contains 139 calories, 4 grams of protein, 9 grams of heart healthy fat, 11 grams of fiber, and 12 grams of carbohydrates, plus plenty of vitamins, minerals, and antioxidants.

These little black and white seeds have a mild nutty flavor and can be eaten in a variety of ways. You can sprinkle them on your cereal or oatmeal, on salads, and even bake them into muffins and breads. Chia seeds are hydrophilic, and can absorb up to 12 times their weight in liquid when soaked. Due to this fact, many have touted chia seeds as an appetite suppressant and weight loss aid. The theory is that when consumed, the chia seeds would swell, leaving less room for other foods, reducing your appetite, causing you to eat less, leading to weight loss.

Currently, studies show that chia seeds are not the miracle weight loss cure that some would like them to be. The research has shown that while chia seeds are a healthy, nutrient packed food, they do not cause a reduction in appetite nor do they cause them to lose extra weight.

So should you add chia seeds to your daily diet? Yes, especially if these seeds are taking the place of a less healthy food in your diet. If you do add them, be sure to count the extra calories you are consuming and only add them because you like the taste and the nutrient boost you get from them, not because you want to lose weight.

———————————————————

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

– Jean Maskas 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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Peanut Butter & Jelly Sandwiches — Blog post of Sgt. Tony Ludlow, 3/12/2014, USMC Fitness Boot Camp Memphis

Mar. 12th 2014

A new acquaintance asked me if I was reading anything and if so what was it.

I don’t get asked that question everyday, but I like answering it, even though this time the question had a certain “tone” to it.

I’d just finished “The Alchemist” by Paulo Coelho and had started “Into the Fire,” a memoir by Marine Sergeant Dakota Meyer, who was awarded the Congressional Medal of Honor for gallantry in Afghanistan. And I’d started rereading Jane Austen’s “Pride & Prejudice.” (That’s right, rereading Jane Fricken Austen! Deal with it!)

“Really? That’s, umm … quite a range there sarge,” he said with some measure of surprise and a hint of disbelief. (FYI, Marines never refer to their sergeants (from Sergeant to Sergeant Major) by the slang “sarge” in any context. We consider it disrespectful. So for this man — mostly a stranger to me — who’d never served in the military, to use a term he’d learned from watching “Stripes” or playing “Call of Duty,” thinking that it was making him familiar, only served to be insulting. FYI part 2: if we are close friends, and you have called me “sarge,” I was not offended!) I think he was being sarcastic and a bit condescending when he asked the question, expecting, perhaps, that I didn’t read. And since we had just met only a few days before, I think he took the 10% he knew about me — I was a former-active-duty-Marine-pretty-boy-fitness-instructor — and presumed the rest. (He may, or may not, have thought that part about me being a pretty boy.)

The exchange made me think about stereotyping. And for some reason it made me think about education, particularly college education.

There’s a lot of discussion, debate, and disagreement these days about going to college. Who really needs a college degree? After all, didn’t I learn everything I needed to know in high school?

I have friends who make sacrifices and who struggle financially to send their children to expensive private schools. They do so, I’m told, in the hopes that their kids will get into a good college and that’ll lead to a good career and ultimately to happiness.

The Japanese have been doing this kind of thing for a very long time, but they begin with kindergarten. Private Japanese kindergartens are a separate entity, that is, they are a kindergarten only. After that, there are other independant private Japanese elementary schools, private middle schools and junior highs, and private high schools. Many parents hope to get their children into good kindergartens, that will equip them to get into a good elementary school, that will equip them to get into a good junior high, and so forth. There are entrance exams for every level of private school, beginning with kindergarten! The end goal for the Japanese parents is to get their children into good colleges that will lead to lifetime employment in a good company, like Toyota, Sony, or Nippon Steel.

But is college really necessary for us here in America?

There was a recent piece on the Today Show about whether there is a need for a college education. The person taking the “college not needed” stance pointed out successful non-college graduates, like Steve Jobs, Mark Zuckerburg, and Bill Gates. All three, college drop-outs.

Part of the criticism of going to college today is that a university education is not necessary in order to get a good paying job or career. And that’s true in many industries, seen often in tech related fields.

Another criticism is that the odds of getting a job in the area of major study are unlikely after graduation for many. Some liberal arts majors, humanities majors, and the like, work at jobs after graduating from college that don’t require a college degree at all. There’s a commercial on television that has a young man dressed in “cattle handling clothes” and rubber gloves standing behind a cow holding the cow’s tail. The young man says, in a rather dejected tone, “I didn’t know that a degree in art history would lead to this.” The message plays on how unlikely art history majors are to find work that relies on their art history degree. Apparently, plunging your gloved hand into a cow’s rectum is what a degree in art history prepares you for.

Added to that, recent college grads with “worthless” degrees are saddled with debt incurred from going to college. They have student loans to pay off, loans that on average take 10 years to reconcile.

So why go to college?

These days, college is often seen as a form of vocational training for white-collar jobs. Graduates who major in finance, accounting, business, pre-law, and other similar fields of study often graduate and get jobs in those fields or go on to graduate school to pursue terminal degrees in those fields of study. Pre-med, nursing, pre-dental, and other similar science graduates matriculate to medical/nursing/dental schools beyond their undergraduate degree.

Obviously, people who pursue those degrees have clear-cut and particular career paths, and that’s fantastic! It makes sense. But it’s not the real reason to go to college at all.

Vocational training, and education at the college level that is designed to prepare someone for a specific career path, is similar to technical schools that train students in things like computer repair, nurse assistants, medical records specialists, auto mechanics, air conditioning and heating careers, plumbing, electrical, and similar traditional trades.

These are all legitimate, practical, essential, and cost effective post high school graduation education plans. But that’s not the reason to acquire a university degree. It’s not the reason to pursue an education.

I think the value of a liberal arts education, particularly those in the humanities, isn’t about money. Anyone getting a humanities degree probably shouldn’t be thinking about making money like a Wall Street banker anyway.

The acquisition of knowledge beyond the superficial in critical thinking, literature, analytical reading, scholarly composition (research papers with footnotes and bibliographies), independent thinking, rhetoric, logic, philosophy, art, foreign language, music, and mathematics was the primary focus of university studies for hundreds of years. But that hasn’t been the case for decades.

Years ago the number of credit hours required from the humanities was reduced for students majoring in non-humanities disciplines. For example, at the U of M, accounting majors are only required to take 9 hours of English, 9 hours from the humanities, 6 hours of history, and 6 hours from the social/behavioral sciences. That’s it: three English classes, 3 humanities classes, 2 history classes, and 2 social science classes. Done. Everything else beyond that is accounting related. And this is the case in just about every university in America. This shift in emphasis was seen as a good thing, allowing students to take more hours in their major course of study, presumably making them more qualified for those careers.

But it’s not a good thing from the perspective of education. Though it makes perfect sense from the perspective of career preparation.

“Education either functions as an instrument which is used to facilitate integration of the younger generation into the logic of the present system and bring about conformity or it becomes the practice of freedom, the means by which men and women deal critically and creatively with reality and discover how to participate in the transformation of their world.”
― Paulo Freire, Pedagogy of the Oppressed

The unfortunate result is that today the number of college graduates who haven’t been exposed to the classics, and who can barely do basic research and writing, continues to increase at an alarming rate. More and more, college graduates can’t write scholarly papers, can’t interact with opposing points of view, and have little, if any, analytical/philosophical thinking and presentation experience in their education.

But the real world requires mortgages to be paid and stuff to be bought. And those things will hardly be accomplished with a humanities degree.

Fair enough.

But what does that do to our citizenry, to our culture, to our country? We become a nation of money takers and deal makers, but we also become a nation that looks to others to do our critical and analytical thinking.

This isn’t a new problem. Even in the days of Greek’s Golden Age, the ancient historian, Thucydides, said: “Most people, in fact, will not take the trouble in finding out the truth, but are much more inclined to accept the first story they hear.”

When I was in graduate school, a very well known public speaker was the guest professor in my rhetoric and homiletics class. His powers of oratory and persuasive speaking were legendary. One of the things he told us went something like this: “Ladies and gentlemen, you could stand up before an audience and say ‘PEANUT BUTTER AND JELLY SANDWICHES’ with enough conviction and passion to compel people to leap to their feet and shout ‘Hear, Hear’ and ‘Amen!’ and run out and eat their weight in PB&J sandwiches!” And when he said that, we all believed that as well.

The student of rhetoric — and all of us who listen to preachers, politicians, pundits, and professors — must look beyond the passion and propaganda, the heat and the invectives, the appeals to fear or sentimentality to discover the real message to determine that message’s veracity, logic, and reliability. But how many college students majoring in accounting take any upper division courses in such things, much less introductory courses in them? And unfortunately, the introductory level courses are too often taught by overworked graduate assistants just trying to keep their heads above water and who barely inspire much serious inquiry beyond the text book, the mid-term, and the final exam.

Instead of no college, or less college, I think there should be more college. And it should be extended to at least 5 years with MORE hours devoted to the humanities, more time involved in critical thinking, critical reading, logical analysis, and to the disciplines of research and composition.

But mine is probably a minority opinion.

This debate isn’t going to be settled in this little essay. It’s been a debate for centuries.

But here’s the thing, never in the history of the world have our current set of circumstances existed. Today, the 25th anniversary of the invention of the world wide web, in the information age, the internet, social media, and 24 hour talk television and radio, everyone has a voice. Everyone with a computer, or smart phone, and an internet connection can broadcast to the world. Qualified and unqualified voices mix and fill the blogosphere, internet websites, talk television programs, and talk radio broadcasts. And mostly those voices are unqualified. Dangerously unqualified.

For example, what qualifies people like Rachel Maddow, Sarah Palin, Bill Maher, Bill O’Reilly, Rush Limbaugh, Steven Colbert, Sean Hannity, or Jon Stewart to inform our minds about politics, social engineering, religion, foreign policy, constitutional law, science, or military strategy? What is their education? What did they study? What are their personal prejudices, biases, and agendas? What’s in it for them? Why do they do what they do? These questions are rhetorical for the sake of this essay, so you need not write me with your support and enthusiasm for any of the above, please! This requirement and these questions apply to everyone who informs you. Who and what informs your informers?

Even our experts fail in their abilities to communicate clearly and precisely. Yesterday I was listening to an interview on NPR with an authority on aviation — a person who reports on aviation for various national publications — was answering questions about the disappearance of Malaysian Airlines flight 370. He was asked about the sudden disappearance of the Boeing 777 and he said, “Well, it’s impossible to speculate …” This of course is an example of an authority figure misspeaking on the subject about which he is an authority. Speculation, which means to formulate a theory in the absence of firm evidence, is precisely what everyone involved in the search for the lost aircraft can and is doing. It’s not impossible to speculate. It’s impossible to know what happened for sure at this point.

Language, punctuation, and vocabulary choices all must be made with care even by someone who is eminently qualified to speak or write about the subject. The larger the audience, the more necessary it is to have qualified authorities speaking clearly and accurately.

Today is National Registered Dietitian Day – March is National Nutrition Month. (HAPPY RD DAY to our very own RD, Ashley Holloway!) Outside of politics and religion, nutrition is possibly the subject attacked most by unqualified hucksters, shysters, charlatans, and frauds. There’s no end to the amount of bad information, pseudo-science, and misdirection found in the discussion about food and nutrition in this country. Attractive young skinny ladies, blessed with great genetics (and maybe a little – or a lot – of cosmetic surgical enhancements) — but no formal education in the subject — lecture, publish, blog, and become spokespeople for exercise, diet, and nutrition, portrayed as experts with advanced degrees.

Multilevel marketing companies sell over-priced nutritionals that have more marketing than science behind their products. Diet and nutrition is a multi-billion dollar a year business with new companies popping up every day. And with no FDA oversight, the number of new products will only grow exponentially.

Here’s my point: we must qualify those who lead us, who inform us, who seek to form our opinions and give us guidance on the most pressing issues of our time: what effects our minds, our souls, and our bodies; our finances, our families, and the future of our country hang in the balance.

We must ask ourselves what gives the talking heads on television and the person standing in the pulpit, the right to be there, the right to speak to my mind. Are they simply attractive people with nice sounding voices, or just loud bullies making up for what they lack in education and evidence with volume, misplaced passion, and aggression? Our political leaders must be held to the same kind of high standard. Where did they go to college? What did they study? What is their experience? Why is their opinion sound? What is their agenda? Are they factual? Is their research accurate?

We often put forth more effort, and go to greater lengths, to qualify the person who cuts our hair than we do the people who speak to our belief systems. And that’s just crazy.

Be a life long learner. Require the people who inform you, who guide you, who teach you, who preach to you, who require something from you, who ask for your time, money, and energy to be qualified. Don’t let others do your thinking for you. Become qualified yourself. And if your studies in school didn’t include much in the way of critical thinking and analysis, you can get a good education for “a dollar fifty in late charges from the Public Library.”

Tony Ludlow
USMC Fitness Boot Camp Memphis

— 30 —

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“A nation that makes a great distinction between its scholars and its warriors, will have its laws made by cowards and its wars fought by fools.” ~ Thucydides

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BOGA FOR ALL TOMORROW

Don’t you think it’s time to move up in weights? Don’t you think that heavier dumbbells are in order?

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24TH HALF MARATHON TRAINING CONTINUES THIS WEEKEND! Possible Saturday run.

Our 24th Half Marathon Training Session continues this weekend, more than likely on Saturday.

It looks like rain on Sunday morning, so we will probably have to run on Saturday morning at 7am. I will make a definite decision about this by noon on Friday.

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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 on conditions that exist in the county and not here in east Memphis, we’ll carry on, like today!

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

Clean Eating’s Dirty Little Secrets

“You can lose weight by eating clean!” “The top 5 ways to eat clean.” “Clean eating has changed my life.” “Find out how you can be healthier by eating clean!”

“Clean eating” or “eating clean” seems to be a hot topic these days. I see posts and ads like the ones above all over Facebook, on blogs, in tweets, and even on the news. So if everyone is “eating clean” should you be too? Let’s take a closer look at some of the dirty little secrets surrounding this new health craze.

What the heck is clean eating anyway? The answer actually depends on whom you ask! Just by scrolling through several different web pages on clean eating I was surprised! The vegetarian says you shouldn’t eat meat, the Paleo diet loving power lifter says “clean eating” is not eating grains, the soccer mom says it is avoiding artificial flavorings and additives, the food enthusiast says it is avoiding fruit since it has too much sugar, and the diet guru says it is avoiding gluten since it leads to inflammation. How interesting! Five different websites and five different definitions! Clean eating is whatever these people what to think it is. Therein lies the problem … eating clean has no clear definition! If there is no clear definition of what clean eating is, it can’t really be debated or researched.

“Eating clean” won’t necessarily help you lose weight. Some proponents of “clean eating” seem to think that be eating a certain balance of clean foods will help your metabolism. Or that if you avoid “bad” foods you will burn more fat. Hogwash! Unless you create a calorie deficit (you eat less calories than you burn) you will NOT lose weight!!

“Clean eating” can actually lead to poor nutritional decision-making. When we hear over and over that sugar is bad, that additives cause cancer, that meat rots your stomach or that gluten causes inflammation, these claims can scare us. More than likely the health professionals and food enthusiasts mean well and just want us to cut back on things that they think are not healthy, but messages like these do more harm than good. People who may already be very food conscious may use this information as a way to restrict or avoid even more foods.

Should you go Gluten Free?

If you are on Facebook, watch the news, or shop at the grocery store than you probably know all about the gluten free craze. You can buy gluten free bread, cookies, and even dog food! But the question is, should you jump on the gluten free bandwagon?

Gluten is a protein found in wheat, barley, rye, and to a lesser extent, oats. Gluten is what provides elasticity to dough and the structure to bread. People with Celiac’s disease and gluten intolerance need to stay away from gluten for medical reasons. If they consume gluten containing foods can have debilitating gastrointestinal issues such as diarrhea, vomiting, gas, and it can cause inflammation and extensive damage to their small intestine.

Many people have started cutting out gluten from their diet thinking that gluten free is synonymous with healthy eating. Often this is not the case. If you are consuming cakes, cookies, pies and other items only because they are gluten free, you could be taking in extra sugar and calories that you had not planned on. And many gluten free foods contain added sugars to make up for the missing gluten. But often these foods don’t have the needed added B vitamins and iron that gluten containing foods often have.

If you are trying to lose weight or increase your heart health, unless you have gluten intolerance, going gluten free is not the best way to go.
Lastly, people that tout their way of clean eating falsely assume that their diet is perfect for everyone. Research shows this just isn’t true. There is no one-way of eating that is right for everyone. Runners need more carbohydrates, weight lifters may require more protein, and others may benefit from a more fiber filled diet. And most of us prefer to eat based on our own personal, regional, and cultural preferences. So following these strict “clean eating “diets can be very limiting and can actually make you pretty unhappy.

Thank you, Ashley! And HAPPY REGISTERED DIETITIAN DAY to our favorite RD!!!

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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

– Jean Maskas 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

——————————————

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 Inside the blue gym until April.

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 »


Your 10? — Sgt. Tony Ludlow, blog post for 3/5/2014, USMC Fitness Boot Camp Memphis

Mar. 5th 2014

I lived in Japan for 10 years as a civilian. If you’ve known me for an hour, you probably know this.

I lived for 3 years in Tokyo and 7 years in Nagoya. Not far from where I lived was Mt. Osutaka. On a ridge of that mountain range is the crash site of the worst air disaster in history.

Japan Airlines (JAL) flight 123, taking off from Tokyo bound for Osaka, crashed there on August 12, 1985. It was one of the most unusual plane crashes not only because of the great loss of life, but because the passengers and crew knew they were going to crash. For almost an hour they knew.

A mechanical failure that occurred shortly after takeoff rendered the aircraft mostly uncontrollable. The flight crew lost practically all steering capabilities. What little control they had was primarily made possible by varying the thrust of the engines. The erratic and wandering behavior of the plane made it necessary to inform the passengers of their situation. And ultimately of their peril.

JAL Flight 123 had 524 souls onboard. 520 were lost. Miraculously, 4 survived.

Film developed from cameras found at the crash site chronicled the scene within the cabin of the ill-fated craft. There was no chaos, no panic, no pandemonium. The photographs showed flight attendants calmly walking up and down the aisle giving out refreshments and words of comfort. Passengers remained seated. Many appeared to be praying. While others looked as if they were taking a written examination. The flight attendants had also handed out stationary and pens.

In 1985 there were no cell phones. Passengers spent their last hour writing letters to their loved ones. Letters that were discovered in the pockets of their clothes. Their last letters. Their last voice.

I have often thought about those onboard that plane. Wondered what they wrote to those they loved. If you knew that you only had one hour to live, and you could only speak to 10 people, who would they be? What would you say?

That was a question posed to me a few years ago when I was facing a tough time in my own life.

I wrote down the names of the 10 people I would want to talk to if I had only an hour to live.

Whoever those 10 are, I was told, THEY are the most important people in your life. THEY are the ones to treasure. THEY are the ones who matter. THEY are the ones in whom to invest your life. THEY are the ones who deserve to get your best. Your time. Your patience. Your understanding. Your love.

Who are YOUR 10?

Today, like everyday, I want you to take care of your body as if you were going to live forever. Make it healthy and strong!

But also today — and everyday — behave toward your 10 as if this were your last day on earth. Today might be a good day to tell them how important they are to you. That you love them, appreciate them, value them.

And it probably wouldn’t hurt to treat everyone like they were on your list of 10.

On the day that I visited Mt. Osutaka in February 1998 it was cold and gray and there was just a dusting of snow on the ground that had removed the color from everything, giving the scene an old black and white photographic appearance. It seemed otherworldly. As I stood in front of the little shrine there, I was overcome with emotion as I considered what had happened at that place just 13 years prior. And this was but three years after I had helped dig the survivors and the dead out of the rubble of the Kobe, Japan earthquake in January 1995.

I have often said that Japan is to me an unrelenting and ever present mistress whose gentle song plays in my heart at all times and in every way reminding me that I’m never fully removed from that place.

Tony Ludlow, USMC Fitness Boot Camp Memphis

— 30 —

———————————————

BOGA FOR ALL TOMORROW

Don’t you think it’s time to move up in weights? Don’t you think that heavier dumbbells are in order?

———————————————

24TH HALF MARATHON TRAINING CONTINUES THIS WEEKEND!

Our 24th Half Marathon Training Session continues this weekend.

It looks like Sunday morning at 7am will work for us! See you then!

—————————————————

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 on conditions that exist in the county and not here in east Memphis, we’ll carry on, like today!

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

———————————————————

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.”)

SNEAKY SUGARS!

A spoonful of sugar may help the medicine go down, but if you consume too much too often, it can lead to obesity, heart disease, and even stroke. In November, for the the first time ever, the American Heart Association (AHA) has released guidelines to give people an idea of what a healthy daily sugar intake really is.

The Average American consumes about 22 teaspoons of added sugar daily, which is well over the amounts we should be taking in. According to the new guidelines, we should really be eating a fraction of that amount. The recommended sugar intake for adult women is 5 teaspoons (20 grams) of sugar per day, for adult men, it’s 9 teaspoons (36 grams) daily, and for children, it’s 3 teaspoons (12 grams) a day. What is even worse is that when we eat more sugar, we usually get less of vital nutrients we need, such as zinc, iron, calcium, and vitamin A.

Naturally occurring sugars in fruits, vegetables, low-fat dairy and whole grains don’t need to be avoided, and make up part of a healthy diet, but the authors of the study state that added sugars, such as high-fructose corn syrup or ordinary table sugar added to sodas, breads, and other processed foods, are likely responsible for the increase in calorie consumption and the subsequent rise in obesity of the past few decades. Over the past 30 years, we’ve consumed an average of 150 to 300 more calories per day than we used to, with half of those coming from beverages. Unfortunately, we have NOT increased our physical activity to burn off these excess calories.

The best and easiest way to cut added sugars out of your diet is to cut down on processed foods as much as possible. Finding added sugars in food isn’t always easy since on the Nutrition Facts Panel the line for “sugars” includes both added and natural sugars such a milk sugar (lactose) or fruit sugar (fructose). Therefore, it is important to read the ingredient list to see if the food contains added sugars. Names for added sugars on labels include:

Brown sugar
Corn sweetener
Corn syrup
Fruit juice concentrates
High-fructose corn syrup
Honey
Invert sugar
Malt sugar
Molasses
Raw sugar
Sugar
Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
Syrup

Use these simple tips from the American Heart Association to reduce sugar in your diet:

1. Remove sugar (white and brown), syrup, honey and molasses from the table — out of sight, out of mind!
2. Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancake, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there, or consider using an artificial sweetener.
3. Buy sugar-free or low-calorie beverages.
4. Buy fresh fruits or fruits canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.
5.Instead of adding sugar to cereal or oatmeal, add fresh fruit (try bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
6. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
7.Instead of adding sugar in recipes, use extracts such as almond, vanilla, orange or lemon.
8.Enhance foods with spices instead of sugar; try ginger, allspice, cinnamon or nutmeg.
9.Substitute unsweetened applesauce for sugar in recipes (use equal amounts).
10.Try zero-calorie sweeteners such as aspartame, sucralose or saccharin in moderation.

————————————————————

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
– 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

——————————————

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 Inside the blue gym until April.

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 »


ALL CLASSES MEET TOMORROW!

Mar. 4th 2014

Despite the SCS’s decision to call off school again tomorrow, Wed, 5 March, WE WILL BE ON! The streets in east Memphis are clear and no additional precipitation is predicted overnight. All classes meet tomorrow as scheduled!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Stand Down — Tuesday, 4 March 2014

Mar. 3rd 2014

We’ll stand down again tomorrow morning, Tuesday, 4 March 2014. If the CMC campus opens during the day and we can have the evening class, I’ll pass the word!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Stand Down — Monday, 3 March 2014

Mar. 2nd 2014

The Shelby County Schools have canceled school for tomorrow, Monday, 3 March and we will, in accordance to our policy, also stand down. All morning classes are canceled. The evening class will be determined by 3pm on Monday, at the latest.

Posted by Tony Ludlow | in Uncategorized | No Comments »


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