Sergeant Tony's Blog

Archive for May, 2014

Uriah the Hittite — Sgt. M. Tony Ludlow blog post for 5/28/2014

May. 28th 2014

A recent critique of writing declared that articles and books that only feature numbered lists and bullet points is ruining writing. But they seem to be very popular, those lists and bullet points.

Articles with provocative titles and lists — with short sentences and paragraphs — boosts the popularity of such articles. “5 Ways to Buy the Right Car.” “23 Best Stock Market Tips.” “10 Best Exercises to Give You a Beach Body in 3 Weeks.” Even the Bible has a pretty popular list. It could be repackaged for today’s market with: “10 Ways to Please God.” But “The 10 Commandments” seems to have stuck. Lists and bullet points get read. Other things just have too many words.

A few years ago I put together a “think tank” designed to study the growth of USMC Fitness Boot Camp, primarily “why” do people keep coming? I invited 25 boot campers, a cross section and sampling of the 150 people in the program, to participate in a study of the program.

I divided the 25 into 5 groups of 5 and gave them 5 questions to discuss and answer. We met over three successive Saturday mornings in the library of Christ Methodist Day School. I even had breakfast catered! Classy, no?

At the time I was looking to be able to present USMC Fitness Boot Camp as a possible business model for a veteran in another location to run. I was particularly interested in veterans recently discharged from the Marine Corps, Navy SEALs, or even some hardcore Army vets … and even an Air Force vet who might be a good fit. But in order to know what to emphasize to these prospects, I needed to know what was most important to boot campers. So I asked each group to do several things, including to formulate 5 reasons they continued to be in the program.

The results weren’t what I expected. Not by a long shot.

All 5 groups had the same response for their #1 or #2 reason. Without consulting the other groups, they independently came up with something I hadn’t really expected to see at the top of those lists.

Here it is: “Tony remembers my name.”

Wait. What?

What about the workouts themselves? What about the increase in fitness? What about the weight loss? What about the sense of community? What about the improvement of overall health and wellness? What about … ?

Most of those things were found on the list, that’s true, but none of those things were at the top of those 5 lists.

Then I thought about a conversation I was in that seemed to be just the opposite of the things on that list.

I thought about how I wanted to choke someone recently. I thought about how it was the restraining grace of God, the hand of Providence, the work of the Almighty, and the threat of prison that kept me from wrapping my hands around his neck and squeezing until he quit talking.

The guy never shut up. He’s the kind of guy who enters a conversation he isn’t invited to join and immediately interrupts whoever is talking and takes over. He’s the kind of guy who’s loud, and obnoxious, and annoying. He thinks himself to be a good conversationalist because he talks nonstop. But he doesn’t have conversations, he gives lectures, sermons, and campaign speeches. Incessantly. And he does NOT know your name.

He never asks questions, nor does he take an interest in anyone else. He just drones on and on about himself. He’s the negligent neighbor’s barking dog. He’s the car alarm down the street blaring in the middle of the night.

You know guys like this. Or women like this. Sometimes these people are females. It’s not just a guy thing.

This guy talks “crap” constantly. He is often found in sales type jobs, but not exclusively so. He back-slaps and glad-hands everyone. He calls guys “chief,” or “buddy,” or “sport” or something impersonal and sleazy like that because he has no idea what your name is, though you’ve met many times.

I haven’t worked in a corporate setting, or within any kind of organizational institution, in over 10 years. I forget what that environment is like, but I recently got a reminder.

In an essay I wrote some time ago, I shared the acronym “B.S. Neti” as a way to remember concepts from Dale Carnegie’s bestseller, “How to Win Friends and Influence People.” Here it is again if you missed it.

B.S. Neti

1. Become genuinely interested in other people.
2. Smile. Frowners are downers.
3. Remember that a person’s Name is all important to them.
4. Be a good listener. Encourage others to talk about themselves.
5. Talk in terms of the other person’s interests.
6. Make the other person feel Important.

These are time-tested concepts that lead to good relationship building and are the bricks and mortar of good friendship skills.

After my recent reminder of what so many of you must deal with at work, in the office, in the company you work for, at church, or the professional associations you must maintain, I thought I would give you — for amusement and propagation — the 6 steps of “How to Lose Friends and Alienate People.”

1. Being interested in others is a colossal waste of time. After all, you are the most interesting person in the room. No one else is as interesting as you and your life is way more important. Waaaay more. So intrude into conversations you’ve not earned the right to be a part of and haven’t been invited to participate in. Smother others with yourself.

2. Smiling is okay, so long as others are smiling at you. But smiling is usually for weak people. Frown more. Frowning keeps others off balance and on their guard. Others will think you’re in a bad mood and will either avoid you or try to find ways to make you feel better. Either way, it’s all about you.

3. It isn’t necessary to learn the other person’s name while you’re lecturing, moralizing, and pontificating. You know your own name and that’s the only name you, and everyone else, needs to know. Those other people are just happy to know YOUR name!

4. Encourage others to listen to every word you say by completely monopolizing every conversation. Remember, others only want to hear you talk. Ingratiate yourself into every group that you’re even obliquely connected.

5. Talk in terms of what your interests and experiences are. Feel completely free to talk ad infinitum ad nauseum about you, your experiences, your life, your kids, your vacations, your likes and dislikes, your thoughts, your favorite restaurants, movies, music and all the minutiae about YOU, YOU, WONDERFUL YOU!

6. You are the center of the universe! Make sure that others know how important you are. Do this by making sure they know things about you that will put them in their place and make them feel inferior. Make sure they know that you’re more important than they are. Do it with false humility and fake modesty. Give the glory to God, while enumerating the things “He” empowered YOU to do. Hallelujah! Feel free to talk about how “the Lord” has blessed you with money and means, with cars and house(s), with trips and achievements, etc., in order to make others praise the lord because of how He’s blessed you. And feel free to talk loudly too, especially if you’re on a cell phone in a crowded public place. This will give you maximum exposure to others, making you a blessing to them. Show your benevolence and generosity by giving others a chance to hear you talk and marvel at your deeds.

Those who are described above seldom see themselves, even if a mirror is held before them. They’re like King David in the Old Testament. The prophet Nathan told King David a story about a rich man and a poor man and how the rich man, who owned many flocks and herds, took the poor man’s one and only lamb — a lamb that had been raised like a family pet — and slaughtered it, cooked it, and fed it to his house guests. King David was enraged when he heard Nathan’s story, but he failed to recognize that the rich man in the story was the King himself, and that Bathsheba and her husband, Uriah, were the poor man and his one and only little ewe lamb. So, it’s likely that those guilty of the 6 infractions above might not ever see themselves in the description. In fact, they most likely won’t.

When I’m in a large group of people, like at a big party for example, I eavesdrop on small groups to see who the self-absorbed are, and then try to avoid them. The blow-hards all have similar traits, they all sound the same, and they seldom ask any questions. But if they do, they only ask questions designed to help them pigeonhole the others. And if you do manage to get a chance to get in a word edgewise, they won’t listen. They’re only thinking about what they’re going to say next. And they do NOT know your name. And something is always causing them to “nibble at the edge of stale ideas.”

Now back to the original point. Yesterday I needed to take my bicycle to the shop to be repaired. I live near three bike shops, one of which has the best service/technical reputation in the area. Unfortunately, I’d already taken the bike to that shop and they’d not fixed the problem, though I’d taken it to them 3 times and spent a couple hundred dollars.

So, I decided to travel out to Collierville to “Bike World.” But since I’m a died in the wool East Memphian, traveling out of my little “box” takes a near Act of Congress. And Collierville, well, Collierville might as well be Nashville as far as I’m concerned. But Bike World is in Collierville and I’ve used that shop before and had a good experience. But since it’s so far away, I seldom go out there. But I loaded up my bike, and for the first time in about 18 months, took my bike to Collierville’s Bike World. I walked in the shop and the owner looked up and instantly said with a smile and without hesitation, “HEY, TONY! HOW’VE YOU BEEN?”

The other shops near me, even the one I’d used just recently several times and spent a lot of money in, didn’t even remember my name from one visit to the next.

Guess which shop I’ll use more often?

“Remember that a person’s name is to that person the sweetest and most important sound in any language.”

— 30 —

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BOGA FOR ALL TOMORROW!

That’s 1/2 boot camp exercise and 1/2 power yoga.

BOOT CAMP FEE INCREASE!

If you’ve been an active duty boot camper in 2014, your fees aren’t going up. Your fees remain unchanged! All new recruits and all returning former active duty boot campers will be under the new fee structure effective 1 June. So you formerly active and awesome folks come on back NOW and lock in the old rate!

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TODAY’S NUTRITION TALK
by Staff 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.”)

Do you need to Detox?

Detox diets are touted as a way to flush toxins out of your system. These diets are quite popular, but they are not scientifically proven.

The specifics of detox diets can vary, but usually a period of fasting is then followed by a strict diet of raw vegetables, fruit and fruit juices, and water. Some detox diets also advocate using herbs and other supplements along with colon cleansing through enemas or colonics to further empty the intestines.

You may lose a little bit of weight from a detox diet, but it is usually temporary from a combination of being on a very low calorie diet, losing water weight, and from having empty intestines. Plus, you’re likely to lose weight and then gain it right back when you go off any extreme diet.

There is little evidence that detox diets actually remove toxins from the body. Nor do you need to help your body “detoxify.” Your organs and immune system handle these duties, no matter what you eat. Your kidneys and liver are quite effective at filtering and eliminating most ingested toxins.

Some say that they feel better on a detox diet, but why they temporarily feel better may actually come from the fact that they are avoiding highly processed foods, extra sugar, and fat. These benefits may come at a cost. Detox diets that severely limit protein or that require fasting can result in fatigue, muscle aches, and irritability. Long-term fasting can result in vitamin and mineral deficiencies. Colon cleansing, through enemas and colonics, can cause cramping, bloating, nausea and vomiting and even dehydration can be a concern. And if the diet recommends pills, herbs, or supplements, these items are not backed by the FDA and can interact with different medications and can cause issues on their own.

Finally, keep in mind that fad diets aren’t a good long-term solution. For lasting results, your best bet is to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein.

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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 ARE T-SHIRT DAYS!

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.

These are the current 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!

Are you coming up on promotion? Let me know!

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*
– Natalie Mannon 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
– Mary Holland Doan 4/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Becky Lawler 5/2010*
– Carrie Schule 5/2011
– Bevan Lee 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
– Keith Renard 4/2012
– Alan Compton 4/2012
– Steve Havard 5/2012

Over 3 years is a Sergeant
– 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
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Scott Plunkett 10/2008
– Shena Clemons 10/2008
– Teresa Faulk 6/2009
– Sarah Vickers 8/2009
– Robert Hunt 8/2009
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Jay Mednikow 3/2010
– Ashley Holloway 4/2010
– Beth Mills 5/2010

Over 5 years is a Gunnery Sergeant
– 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
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Jeff Lee 1/2006*
– Anne Mead 2/2005*
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 7 years is a First Sergeant
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Dunn 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007

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

Over 9 years is a Warrant Officer 1
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005
– Matt Green 5/2005

Over 10 years is a Chief Warrant Officer 2
– Buddy Flinn 7/2003
– Amy Singer 9/2003
– David Townsend 1/2004
– Hank Brown 3/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003

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 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.

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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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Memorial Day Routine

May. 25th 2014

We’ll have 1 workout tomorrow morning at 7am! See you then!

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STEVE JOBS — Sgt. M. Tony Ludlow, blog post, 5/21/2014

May. 21st 2014

When she took my hand and whispered, “you’ll be alright,” I was sure that she was wrong. How could she be certain that I would be okay?

I woke up in a cold sweat and was emotionally spent, like dreams often do to you. You awake from some night terror, happy that it’s over, but still feeling the emotional strain and fallout from the nightmare.

I’ve had that same dream – or ones like it — about twice a year since 1995. For years after, I had one of those dreams a couple of times a month. But they’ve subsided to just a few times a year now. The dreams may be different in the details and scope, but the event is always the same.

At 5:46am on January 17, 1995 I was thrown out of bed by an earthquake that registered 6.9 on the Richter scale. I was literally thrown from my bed as pictures fell off the wall and book shelves fell over, spilling books all over the floor. A ruptured gas line started filling my house with gas as broken water pipes started leaking water into the kitchen and bathrooms.

The great Hanshin earthquake killed over 6,000 people. It injured 25,000 more. And in 20 seconds, 300,000 people were made homeless with nothing but the clothes they were wearing when the earth started shaking violently at 5:46am. It was one of the worst natural disasters in Japanese history. (But it would pale by comparison to the tsunami and earthquake that would strike northern Japan in 2010.)

Damage to my house was minimal, by comparison. I was very lucky. But the destruction and devastation was beyond anyone’s imagination.

The minutes, hours, and days that followed were full of confusion and shock; that gave way to frantic efforts to rescue people trapped under the wreckage of demolished buildings and homes. But the crisis was everywhere and the frustration and panic were overwhelming.

I spent the next two weeks helping to rescue and recover the injured and the dead from the rubble and ruin. We worked around the clock, taking turns to nap for an hour or so before returning to the overwhelming and horrifying work. People were trapped, injured, bleeding, and dying. And time was running out. We had to work as quickly as we could. It was life and death.

I have never publicly spoken in any detail about this. I have never described those things to anyone. I’ve never told anyone about it.

I’ve tried once or twice to talk about it, but the words don’t come. In order to talk about it, I have to recall it, and I have to see those things in my mind again. Something I can’t do. I don’t want to do. I don’t want to think about it.

This is the only the second time I’ve ever written about it.

For days we shuttled clean water and food into the Kobe, Japan area. We strapped containers of water to motorcycles like saddlebags and filled backpacks with food and medical supplies. The motorcycle I used was one that I found abandoned under some debris. Motorcycles were used almost exclusively because the roads were so damaged, making cars and trucks unusable.

For days we worked to rescue the injured under the rubble of their homes and businesses. But after a week, our rescue efforts turned into recovery missions. We recovered the bodies of hundreds of men, women, and children: people who were unable to move quickly enough to survive — the elderly, the infirm, and the children — when the earth violently shifted as most slept in their beds.

It was the worst experience of my life, occurring during the most intense personal struggle of my life, at a time when I was already searching for answers.

I will not tell you the details of those days of rescue and recovery. I try not to think about those things. But a couple of times a year the nightmares take me back to that time and it screws me up for a while.

When I saw the movie, “The Impossible,” I was reminded again of that awful event in 1995. “The Impossible” portrayed the plight of one family on holiday in Thailand when the tsunami came ashore and killed over 250,000 people in December 2004.

That experience in 1995 was gruesome and grotesque and obscene, and horrifying. It’s the sort of thing that leaves you with images, sights, sounds, scenes, and smells that you can’t unknow. An experience that you can’t unfeel. Memories that you can’t not remember. Nothing would ever be the same again after that experience.

These days, every once in a while, I get asked, “Tony, are you ever serious?” Most people know me as a fun loving, positive, and happy person, eager to laugh, and always looking to clown. I usually make jokes about everything, most often at my own expense.

Am I ever serious? More serious than I want to think about.

Everyone that early January morning thought they had time. At 5:45am, one minute before the earthquake, everyone believed that that day would develop in the same way as the day before had. Everyone thought they had plenty of time. At 5:46am the world shook for 20 seconds and thousands of people died in an instant. Others would be injured and suffer under the weight of the destruction and die before help could arrive. Before people like me could reach them.

They thought they had time.

But they didn’t.

And we don’t either.

Or maybe we do.

Maybe you do, but I don’t.

The thing is, no one knows for sure if they do or if they don’t. But this much is true, we don’t have time to waste.

A few years ago, Tim McGraw recorded a song, “Live Like You Were Dying,” urging people not to wait to live, but to live with intention and purpose now! The backstory of the song had to do with a terminally ill man (McGraw’s own father, baseball great, Tug McGraw) deciding to live his life to the fullest and not wait until sometime in the unpredictable and unpromised future. The bucket list wasn’t for someday, it was for this day!

I can’t tell you how that earthquake experience shook the foundation of my life, no pun intended. All bets were off after that. All agreements, creeds, contracts, catechisms, and assumptions were reexamined in light of the questions I was asking and in the face of the horror I had seen right before my eyes. Things that weren’t working in my life, weren’t true, weren’t profitable, weren’t positive, and weren’t worthy were reevaluated, reflected upon, and tested. Ultimately, those things that were found lacking, were discarded or abandoned. It was like Spring cleaning in my heart, mind, and soul. And as you might imagine, not everyone in my life was happy about or supportive of that upheaval.

One of the results of that experience was that I fell in love again with the Japanese people. I saw minute by minute the resilience of their spirit, their love, and their concern for their fellow man. Their unbelievable self-discipline, kindness, generosity, and gratitude were daily examples of how I should live my own life.

They reminded me not to waste my time with things that aren’t true, things that don’t matter, people who don’t count, and dogmas that don’t work.

No more accepting false friends as true. No more accepting superstition masquerading as truth. No more lying to myself about things I’d accepted without proof. No more sickening sycophant behavior toward arrogant, self-centered, narcissistic bosses. Everyone would be treated the same, with respect … and according to merit.

In the long run, it would cost me a lot to be that determined. It would have been easier to have taken the blue pill, close my eyes, and let everything advance just as things always had in my life. But all of these things that were happening to me became the red pill. I couldn’t ignore it and I couldn’t go back to the way that it had been.

The words of Steve Jobs rings true: “Your time is limited; so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

“Tony, are you ever serious?”

I’ve had my “Serious Card” punched over and over again. I’ve had three lifetimes worth of “serious.” I’ve seen enough to live in constant pessimism, depression, and gloom.

Life is like that for a lot of people. We all struggle. We all have expectations that aren’t realized. Everybody hurts. We’ve all been disappointed and let down. We’ve all lost. We’ve all been betrayed and abandoned. We’ve all got reason to be depressed and despondent.

But I believe that happiness is a choice. I can choose to focus on the horror of life or I can discover and find the humor in life. I can affix a smile to my face, choosing to be happy. Or I can focus on the hardships and sadness of life and live under a cloud of darkness and gloom. I can be Pooh or Eeyore.

I like these words from the New Testament book of Philippians: “Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.”

Surround yourself with goodness, kindness, and compassion for all; associate with people who exude those things. Read things that uplift you, choose friends who encourage you, watch television shows and movies that make you laugh and appeal to the better parts of your nature. Toss everything – and everyone — that doesn’t meet those minimum standards.

Our time is limited, don’t waste it trapped in jobs, relationships, or situations that don’t serve you and make your time here worthwhile, happy, and good. Show Mr. Grumpy or Ms. Psycho the door. If they want to be negative, controlling, and pessimistic let them exercise that right somewhere else and with someone else. If they insist on painting their world with anger, darkness, depression, and negativity, let them paint … alone! They won’t be converted. They won’t. They’ll only make you miserable in the process.

We all have these three things in limited supply: time, energy, and money. Don’t waste your own, don’t waste anyone else’s, and don’t let anyone waste yours.

— 30 —

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MEMORIAL DAY ROUTINE

We’ll have one, and only one, workout on Monday morning at 0700! Bring a friend for free! It’ll be a hybrid workout: 1) Flagpole Ceremony, 2) weight workout, 3) cardio!

———————————————

BOGA FOR ALL TOMORROW!

That’s 1/2 boot camp exercise and 1/2 power yoga.

BOOT CAMP FEE INCREASE!

If you’ve been an active duty boot camper in 2014, your fees aren’t going up. Your fees remain unchanged! All new recruits and all returning former active duty boot campers will be under the new fee structure effective 1 June. So you formerly active and awesome folks come on back NOW and lock in the old rate!

——————————————————————

TODAY’S NUTRITION TALK
by Staff 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.”)

Metabolism Boosters

On the Today Show, there is a new segment called “60 Second Shape Up” which features a Registered Dietitian and a fitness specialist who provide nutrition and fitness tips. Yesterday’s nutrition segment featured tips on to rev your metabolic engine. Here are the four strategies they recommended to help increase your body’s metabolic rate.

1. Protein-pack your meals. While we get an uptick in our metabolism after eating all food, we get the greatest boost after eating protein because it’s harder to breakdown than carbs and fat. Plus, protein helps to maintain our lean muscle mass, which we all know burns more calories than fat tissue. With that in mind, go out of your way to incorporate protein-rich foods like chicken, turkey, pork tenderloin, fish, seafood, tofu, lentils and egg whites into your meals.

2. Kick up the heat. Research shows that adding hot spice to food can slightly increase metabolism, thanks to a compound in hot peppers called capsaicin. If you can’t handle straight up peppers…hot sauce and cayenne powder work just as well. Add these low-cal flavor enhancers to just about anything, like hummus, scrambled eggs, on top of light popcorn…sky’s the limit.

3. Grab some green tea and ginger. Green tea contains phenols that have thermogenic properties, and ginger has also been shown to give your metabolism a slight push in the right direction. Try coupling the two together and enjoy a warm or chilled cup of ginger-green tea.

4. LOL— literally. It turns out that laughter burns 10-20 percent more calories during a bought of the giggles. Hilarious, right?! Thus, I highly recommend going out of your way to laugh at least 2 times a day (aim for full-blown bouts of hysteria). Enjoy the Sunday funnies, comedic videos on YouTube, hang with funny friends, and watch 30 Rock and Parks & Rec on NBC.

But do these tips really help increase your body’s calorie burn?

All of these tips are evidenced based and do increase your metabolic rate, but the amount that these foods and tips will boost your metabolism is minimal at best! A better and much easier way to boost your metabolism is through exercise. Cardio exercises are good, but strength training exercises, such as those done at USMC Fitness Boot Camp are especially beneficial. Strength training exercises help you build lean muscle mass. The more muscle you have, the more calories you burn 24/7 — even when you’re sitting still!

———————————————————

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 ARE T-SHIRT DAYS!

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.

These are the current 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!

Are you coming up on promotion? Let me know!

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*
– Natalie Mannon 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
– Mary Holland Doan 4/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Becky Lawler 5/2010*
– Carrie Schule 5/2011
– Bevan Lee 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
– Keith Renard 4/2012
– Alan Compton 4/2012
– Steve Havard 5/2012

Over 3 years is a Sergeant
– 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

– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011

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

– Jay Mednikow 3/2010
– Ashley Holloway 4/2010
– Beth Mills 5/2010

Over 5 years is a Gunnery Sergeant
– 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
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Jeff Lee 1/2006*
– Anne Mead 2/2005*
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007

– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 7 years is a First Sergeant
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Dunn 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007

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

Over 9 years is a Warrant Officer 1
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005
– Matt Green 5/2005

Over 10 years is a Chief Warrant Officer 2
– Buddy Flinn 7/2003
– Amy Singer 9/2003
– David Townsend 1/2004
– Hank Brown 3/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003

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 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

Posted by Tony Ludlow | in Uncategorized | No Comments »


May. 14th 2014

A little boy and his dad found a cocoon.

“What’s that?” asked the little boy.

“It’s a cocoon. It’s a little home where a caterpillar turns into a butterfly.” explained the dad.

Seeing a chance to have a little natural science lesson for his son, the dad took the cocoon inside the house so that the two of them could study the process.

Over the next few days the little boy watched in wonder, imagining how the caterpillar was transforming into a beautiful butterfly, and reporting the progress to his dad.

One morning before the dad left for work, he and his son watched as the cocoon started to move and shake. The little boy got very excited and wanted to know what was going on.

“The caterpillar has transformed into a butterfly and is now trying to get out of the cocoon!” said the dad.

The little boy’s eyes were glued to the shaking cocoon when the dad left for work.

When the dad returned home that evening, he found a terrible thing. The cocoon was still on the counter where he’d left it but it was open at one end. On the floor nearby lay the dead butterfly.

The dad called for his son who came into the kitchen to see what the dad had discovered.

“What happened?” asked the dad. “Did you see it?”

“Yes, I saw it and I tried to help.” answered the little boy, trying to hold back the tears.

“What do you mean you tried to help.”

“Well, I watched and watched and watched and the cocoon was shaking and the butterfly was trying so hard to get out. So, I helped him. I opened that end of the cocoon so that he could get out. But when he got out, he just fell on the floor and never moved again.”

The dad shook his head and then explained what happened.

“Son, the butterfly on the inside of the cocoon is weak and can’t fly. So it struggles everyday to get out of the cocoon. As it struggles to get out, its wings become stronger and stronger. When the butterfly’s wings are finally strong enough so that it is able to break out of the cocoon all by itself, its wings are finally strong enough for the butterfly to survive and fly.”

Over 2,500 years ago, the historian Thucydides, writing about the Great Peloponnesian War, said:
“We must remember that one man is much the same as another, and that he is best who is trained in the hardest school.”

He also said, “The state that separates its scholars from its warriors will have its thinking done by cowards, and its fighting done by fools.” These were the first of many things I read about the history of combat and war when I was a young Marine learning the precepts of leadership in Non-commissioned Officer’s School.

Today it seems the worst things parents can do to their kids is allow them to struggle. I’m a dad. I get it. I understand the temptation to pave the way, fill the pot holes, and take away the road hazards for our kids.

But when things are made easy for kids and then made easier again by parents who overindulge, pamper, and spoil their kids, nothing good results. As a parent, I know how easy it is to do. We want more for our kids than what we ourselves had. We want to protect them from … the things in life … that made us … who … we … are.

Wait, … what?

In the process, kids get robbed of the opportunities to be creative, to learn patience, to cope, to adapt, to improvise, and to solve problems. Everything is given, provided, or arranged by doting, but well meaning parents.

Then parents get in competition with their friends, who are also parents, as they try to keep up with the latest fad, craze, class, camp, or lesson. The Smith’s have their kids in a slew of stuff, so the Johnson’s kids have to join in too!

In 1776, Thomas Paine wrote, “What we obtain too cheap, we esteem too lightly: it is dearness only that gives every thing its value.”

There seems to be a woeful lack of “dearness” and no sense of value. Everything comes easy, few things mean much, and a vacant sense of accomplishment follows.

Some parents probably need professional scheduling software for their computers and smart phones just to keep up with all of the camps, classes, and superfluous play-dates. Kids are over-scheduled, overindulged, spoiled, and egocentric. They have a colossal sense of entitlement that grows like a cancer and a diminishing sense of respect and knowledge of proper behavior towards adults and their environment. A quick visit to any fast food joint at lunchtime this summer will be more than enough evidence to make my point. Real housewives of Memphis will be in the local Chic-fil-A negotiating with the little darlings to finish their lunch. Or you’ll hear moms begging and negotiating with them to please get out of the bin of plastic balls because it’s time to go to your golf lesson.

Really? Negotiating??

I never negotiated with my children and the only time they said no to me was when I asked them if they’d like to spend the rest of the day working in the yard.

Spoiled little demons learn early on that they are the center of their parent’s lives and that mom and dad’s role is to make them happy and comfortable. The kids aren’t an addition to their parent’s lives … they ARE their parent’s lives. And you really can’t blame the kids. It’s not their fault that their parents are doing it wrong. Kids will be kids.

It’s a tough balancing act, I know. But today there’s no act at all. The scales are clearly out of balance and the kids are winning, but society is losing.

When I returned from Japan in 1998, I joined the faculty and coaching staff of a local private high school. The lexicon of new words added to my vocabulary during those first few months included phrases I’d never heard of before like “participation trophy.”

“I’m sorry, what?”

“Everyone gets a trophy at the end of the season, Coach Ludlow, and you need to order them now,” said the Vice-Principal.

I don’t have a learning disability — I’ve got a couple o’ three degrees from reputable schools — but I had to have that one explained to me more than twice.

I refused to do it. “Participation trophies?” Why the very idea!

That set off a firestorm of complaints and criticism! You’d have thought that I’d just committed high treason. Parents, teachers, and administrators got mad at me. I mean really really mad at me. But oddly enough, none of the kids got mad at me. They couldn’t care less. See, they’d been getting those worthless and meaningless “participation trophies” ever since they were in T-ball and adding another goofy trohphy to clutter up their shelves wasn’t going to mean anything to them.

No dearness.

Eventually I had to give up and give in and buy the participation trophies … just to appease the kids? No, the misguided adults! The “awards” ceremony was like a bad episode of Oprah. “YOU GET A TROPHY AND YOU GET A TROPHY AND YOU GET A TROPHY!!” Stupid.

The sense of accomplishment that I give you at USMC Fitness BOOT CAMP is intentional. Bragging rights are pretty cool. You’ve chosen one of the hardest workouts that you can do without actually joining the Marine Corps and you’re doing it under Spartan conditions! (“THIS … IS … SPARTA!”) It’s not unlike the bragging rights I enjoy as a Marine. And you get a piece of that too!

Bragging rights … because you struggle and you overcome. Because you work hard and take a backseat to no other workout!

Allow your kid to work hard … and to be bored … and to be uncomfortable … and to struggle … and to have to wait on things … and to have to look out the window and imagine.

You want to be a good parent? Teach your children the meaning of dearness. Teach them the meaning of scarcity. Give them the gift of struggle. It will make their wings strong. And when it’s time, they will soar on their own! It may not make you their BFF, but it’ll make you a good parent. Good parents don’t get participation trophies and if you’re hoping to get back from them what you’ve invested, you probably won’t. They won’t have a clue how hard parenting is until they take on the job themselves. So teach them how to do a good job when they raise your grandchildren.

“For he is best who is trained in the hardest school.”

— 30 —

——————————————————————

BOGGING FOR ALL TOMORROW!

That’s 1/2 boot camp exercise and 1/2 cardio (walking, jogging, running … whatever you’re capable of.)

BOOT CAMP FEE INCREASE!

If you’ve been an active duty boot camper in 2014, your fees aren’t going up. All new recruits and all returning former active duty boot campers will be under the new fee structure effective 1 June, so you formerly active and awesome folks come on back NOW and lock in the old rate!

——————————————————————

TODAY’S NUTRITION TALK
by Staff 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 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 who you ask! Just by scrolling through ten 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!!

Lastly, “eating clean” 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.

Take for gluten for instance. If you hear over and over that gluten causes inflammation and this is why you are overweight, you may become less able to listen to actual legitimate, evidenced based nutritional advice such as “Gluten is perfectly fine for the majority of the population.” But because of your fear, you think that you of course are in the minority and that it is bad for you specifically. Fear based decisions are usually not the most rational ones.

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. Like Sweet Brown says, “Ain’t nobody got time for that!”

—————————————————————

You can help me!

Many of you who are licensed and/or certified in your professions also have to get CEUs (continuing education units) per year to remain licensed and certified. It’s the same with me.

I’m currently working on additional fitness education in the area of behavior and motivation, also known as transtheoretical model of behavioral change or TTM for short.

Here’s how you can help. If you were not exercising at all prior to joining USMC Fitness Boot Camp, would you send me a private message? I’d like to ask you a couple of questions.

Helping me out will indicate that you’re a really good person and worthy of an excellent life!

If you’ve already responded to this, thank you!

———————————————————

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.

These are the current 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!

Are you coming up on promotion? Let me know!

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*
– Natalie Mannon 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
– Mary Holland Doan 4/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Becky Lawler 5/2010*
– Carrie Schule 5/2011
– Bevan Lee 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
– Keith Renard 4/2012
– Alan Compton 4/2012
– Steve Havard 5/2012

Over 3 years is a Sergeant
– 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

– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011

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

– Jay Mednikow 3/2010
– Ashley Holloway 4/2010
– Beth Mills 5/2010

Over 5 years is a Gunnery Sergeant
– 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
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Jeff Lee 1/2006*
– Anne Mead 2/2005*
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007

– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 7 years is a First Sergeant
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Dunn 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007

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

Over 9 years is a Warrant Officer 1
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005
– Matt Green 5/2005

Over 10 years is a Chief Warrant Officer 2
– Buddy Flinn 7/2003
– Amy Singer 9/2003
– David Townsend 1/2004
– Hank Brown 3/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003

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 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

Posted by Tony Ludlow | in Uncategorized | No Comments »


SNAKES ON A PLANE! — Sgt. Tony Ludlow blog post, 5/7/2014. USMC Fitness Boot Camp Memphis

May. 7th 2014

The snake crawled along on his (or her) belly, as snakes are oft to do, in the space between the right side of my body and the sleeping bag we both shared. He was making his way up toward my head. Just a few minutes earlier I’d gotten into my sleeping bag, which had been thrown out of the tent and onto the ground a few hours earlier by my angry tent-mate.

I’m going to change the subject. Stories about snakes aren’t popular. Ever since Adam and Eve had that disastrous conversation with one, we’ve not fared well with the reptiles. And most of you have probably already heard me tell this story anyway. Suffice it to say, the snake bit me and I died.

New story …

In late summer/early fall 1987, just a few months before I moved to Japan, I tried out for the Minnesota Vikings. I’ve been a Vikings fan since I was 7 years old when my second grade teacher used flowers to represent girls on a progress chart on the bulletin board and an NFL football helmet of our choice to track the boys. One by one she asked about the girl’s favorite flower and the boy’s favorite football team. At the time, I didn’t have a favorite team, but I thought the Vikings had the coolest helmets, what with those horns and all. So, after I chose the Vikings, a team from some faraway place called Minnesota — which may as well have been Mars for a boy from Fort Smith, Arkansas. And I’ve been a dedicated Vikings fan ever since!

In 1987, the NFL players association called for a strike and walked out. Team owners, determined to field a team and have a season, scoured the country for coaches and players willing to cross the “picket line” and form teams. So when the Vikings came to Memphis and held open tryouts at Rhodes College, I interpreted it as a sign from on high and said, “why the hell not!” So at 7am the Monday morning of tryouts, I showed up with other “has-beens and never-wases.” It was wild!

I stood in a mob with the widest weirdest assortment of “athletes” I’d ever been mingled with! There were guys who’d played D1 college ball 10 years earlier, but never got signed to an NFL team, guys who’d only played D3 ball and never gave up the dream, guys who’d played high school ball or junior high ball or little league ball or no ball at all. I’d played football from the time I was 7 years old up until economic circumstances required me to get a job in high school to help out with the family finances and give up football.

I probably wouldn’t have even shown up for tryouts had it been any other team than the Vikings. If it had been, say, the Cowboys, I’d have stayed home!

Some of the guys who were there that Monday morning, myself included, were wearing cleats we’d bought just a week or so before and that were hardly broken in. Some guys were wearing running shoes and some even wore basketball shoes! Guys wore their college practice shirts and other guys who’d spent more time in the frat house than the field house, showed up wearing Izod polo shirts with popped collars! Some guys were so fat that their bellies hung down below their college era shirts and other guys looked like they’d never done a pushup in their entire lives.

I’d run 4 triathlons that summer and was in pretty decent shape, but I hadn’t been lifting weights like a football player and I was far from being “buff.” But by comparison to the other guys in the herd, I thought I wasn’t in too much trouble.

Tryouts consisted of what you’d expect: agility drills, 40 yard dashes, skills tests, and an assortment of other tests and challenges meant to discover NFL players in the rough. We were told that position coaches would be dismissing guys on the hour starting at 8am. At noon, just before breaking for lunch, they would make another cut, if you made it that morning, you would come back after lunch. The same routine would be followed in the afternoon: cuts on the hour and final cuts at the end of the day. Tuesday would go the same way: cuts on the hour, final cuts before lunch, and the afternoon the same thing. Wednesday would go the same as Monday and Tuesday. If you made it to the final cut on Wednesday, you “might” be offered an invitation to go to Minnesota to continue the tryout process.

Turns out that the Vikings — and every other NFL team — were holding the same three day tryouts in several other major cities in an effort to find enough good players to field a team in time for the season to begin. Those who survived the local tryouts would go to Minneapolis to compete against other laymen who’d also been asked to go to Minnesota.

I didn’t see my Vikings dream die until the end of tryouts on Tuesday. “Thank you for coming out.” I would never be a Viking. Even though I was a little slow for the position I was trying out for, I was also too short for it! But I got to keep my official Vikings practice shorts though, and I wore them until they were threadbare and the material was coming loose from the waistband. I think I held on to them for 10 years!

In hindsight, I’m really really glad that I didn’t make the team. Those “replacement players” teams were horrible! It was the worst year in NFL football history! Many years later I became friends with a guy who actually made the San Francisco 49ers “scab” team that year as a place kicker. He told me that it was terrible. They were booed in every stadium they played in, including Candlestick Park, the 49ers home field! He only admitted that he played that one year AFTER I mentioned that I’d tried out and didn’t make it! Finally, he could brag to someone and it would mean something! All of the scab players were dismissed at the end of that awful season when the “real” players returned to their teams.

When I was a high school coach, I told my players that someone somewhere sometime would tell them that their playing days were over. Maybe it would come in the form of not getting a college scholarship or when their “walk on” dreams ended with no position for them. Or maybe it would happen at the end of their college playing days when there was no professional team interested in them. I told the guys to pursue their dreams, but have a reality plan too. I’m not ashamed of not making the Vikings, but I’d be bummed if I’d never even tried!

The saddest people are those with no dreams, no aspirations, nothing on a bucket list.

Don’t let those people who’ve quit dreaming talk you out of yours! Dream on … dream on … dream until your dreams come true!

Or until someone sends you home with a pair of practice shorts!

– M. Tony Ludlow, USMC Fitness Boot Camp Memphis

— 30 —

——————————————————————

BOGA FOR ALL TOMORROW!

——————————————————————

TODAY’S NUTRITION TALK
by Staff 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.”)

Healthy Muscle, Healthy You!

Muscle mass is vital for life.

Unfortunately, the amount of muscle mass you have declines with age. Your peak muscle mass is around age 30. By age 40, you can lose up to 8% of your muscle every ten years. Around 70 years of age, this loss can accelerate to a muscle mass loss of 15% every ten years!

The reason we all lose muscle as we age is due to decreases in protein synthesis, the process in which cells build proteins. The more muscle mass you lose, the worse it is.

Losing muscle leads to an increased risk of falls and fractures, a weakened immune system, decreased quality of life and a loss of independence. The good news is, you can do something about it!

To slow the loss of age related muscle loss, it is important to eat a source of protein at each meal such as eggs, lean meat, beans, milk, or yogurt. The other critical thing you need to do is to do weight bearing exercises on a regular basis (a minimum of 3 times a week) such as those done at USMC Fitness Boot Camp. Strength training exercises and nutrition play a key roll in building and maintaining muscle.

Heaving healthy muscles equals a healthier you!

———————————————————

You can help me!

Many of you who are licensed and/or certified in your professions also have to get CEUs (continuing education units) per year to remain licensed and certified. It’s the same with me.

I’m currently working on additional fitness education in the area of behavior and motivation, also known as transtheoretical model of behavioral change or TTM for short.

Here’s how you can help. If you were not exercising at all prior to joining USMC Fitness Boot Camp, would you send me a private message? I’d like to ask you a couple of questions.

Helping me out will indicate that you’re a really good person and worthy of an excellent life!

Thank you!

———————————————————

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.

These are the current 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*
– Natalie Mannon 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
– Mary Holland Doan 4/2013
– Kay Barkoh 4/2013
– Melissa Campbell 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Becky Lawler 5/2010*
– Carrie Schule 5/2011
– Bevan Lee 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
– Keith Renard 4/2012
– Alan Compton 4/2012
– Steve Havard 5/2012

Over 3 years is a Sergeant
– 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

– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011

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

– Jay Mednikow 3/2010
– Ashley Holloway 4/2010
– Beth Mills 5/2010

Over 5 years is a Gunnery Sergeant
– 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
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Jeff Lee 1/2006*
– Anne Mead 2/2005*
– Leslie Garey 6/2007
– Beth Rehrig 7/2007
– Matt Prince 8/2007

– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008

Over 7 years is a First Sergeant
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Dunn 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007

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

Over 9 years is a Warrant Officer 1
– Andrew Forsdick 9/2004
– Melissa Moore 2/2005
– Matt Green 5/2005

Over 10 years is a Chief Warrant Officer 2
– Buddy Flinn 7/2003
– Amy Singer 9/2003
– David Townsend 1/2004
– Hank Brown 3/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003

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 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

Posted by Tony Ludlow | in Uncategorized | No Comments »


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