Sergeant Tony's Blog

Archive for July, 2014

Who ARE You? — Sgt. Tony Ludlow, blog post for 7/30/2014

Jul. 30th 2014

When I was 7 years old I met a Japanese lady, the mom of one of my classmates. At the time, Fort Smith, Arkansas probably had a “foreign born residency population” of 1, my friend’s mom. And I was immediately drawn to her and her home country. My friend’s dad was in the Army and had been stationed in Japan where the two met and married. After leaving the Army my classmate’s parents moved to Fort Smith.

Their home looked like all of the homes in our post WWII subdivision, where the streets were named after WWII leaders, generals, and battles. But my friend’s mom had turned the interior of their house into something I’d never seen before. It looked like the inside of a Japanese home. I was so intrigued. At 7 years old I added “Live in Japan” to my list of life ambitions.

So why, after years and years of excited anticipation, planning, preparing, hoping, finally moving to Japan and living in Tokyo, did I find myself miserable?

It was the late 80s and I was a civilian who’d moved to Japan to live there indefinitely. Yet sadly, I’d only been there for less than a year and hated everything Japanese.

Wasn’t I supposed to be happy?

Wasn’t I supposed to be feeling a sense of achievement and fulfillment after waiting for over 25 years to fulfill that goal, that dream?

But there I was in the foreign country of my choice — the country I’d spent most of my life wanting to live in — feeling angry and depressed.

“There’s a difference between culture shock and culture stress,” the Professor of Cultural Anthropology told us. I was sitting in her classroom in Richmond, VA. taking her course, a part of the curriculum of a 4 month intensive training program I had enrolled in before moving to Japan. The program was patterned after the same one used by the State Department for embassy staff and diplomatic corps personnel prior to their overseas posting. It was 8 to 10 hours a day 5 days a week of classroom lectures, outside directed reading, small group discussions, research papers, and 12 off campus cross cultural field trips. The training was intense, demanding, invaluable, and spot on. Even still, it did not prevent me from finding myself going through what is called “the stages of cultural adaptation.”

In the same way that people work through the 5 stages of grief, identified by Dr. Elizabeth Kublar-Ross in her groundbreaking 1969 book, “On Death and Dying,” people in a new culture also go through stages. In the Kublar-Ross model, a person going through grief progress through 1) denial, 2) anger, 3) bargaining, 4) depression, and finally 5) acceptance. Cultural adaptation has: 1) the honeymoon stage, 2) the frustration stage, 3) the anger stage, 4) the adjustment stage and finally the 5) acceptance stage.

Not everyone goes through those stages of grief at the same pace and not everyone actually makes it to the acceptance stage. Some people going through grief get stuck and never make it to acceptance. We all know someone who is defined by the grief of losing a loved one or some other tragedy and they seem forever stuck in one of the other stages. And when it comes to adapting to another country, the more different the new country is from your own, the more difficult will be the challenges and the slower one will go from one stage to the next. People also get stuck in the process of cultural adaptation, just like in dealing with grief. People don’t always progress cleanly from one stage to the next or without recidivism.

And even though I WANTED to be in Japan, after only a year of living there, I was clearly depressed and ready to get back on the plane and come home.

The Honeymoon Stage is exciting! Everything and everyone is new and exotic and different and so cool!

In the Frustration Stage, the excitement has worn off and the difficulties of a new culture and a new language start to bear down. You’re not a tourist or a visitor with a return flight booked.

In the Anger Stage your frustration has turned into hostility. Nothing is exciting or fun. The stress of relying on your caveman language skills — skills that more often than not leave you frustrated — are also making you angry. You left your home country an educated, capable, and intelligent person, but after a year in the new country your language level — acquired at great expense of time and money paid to teachers and tutors — is hardly better than a 2rd grader. And adults with whom you’re trying to speak, look at you with a mixture of mild amusement, pity, and confusion. They know you’re trying to explain “something,” but they can’t understand a single thing you’re saying. You lack the vocabulary and language ability to make yourself understood. And the harder the language is to acquire, the longer the anger stage lasts. And according to linguists, Japanese is the hardest language for an English speaker to learn. And I agree!

I think it took me two years to come to a place of adjustment/acceptance.

It’s impossible to explain how frustrating the process of language acquisition is for an adult who must provide for a family and make daily decisions. Think of the myriad of daily situations where you must explain, negotiate, and find solutions with others: you go to the bank, or the city office, or the doctor, or the auto repair shop, or you must contact a plumber or electrician or roofer and everything is being done in a second language that is harder to master than anything you’ve ever been exposed to. I knew a number of very educated brilliant Americans living in Japan but who never learned to speak Japanese because they just couldn’t allow themselves to look stupid and make mistakes. It can be very humiliating. (It is impossible to learn another language without making mistakes … TONS of them!) They either found a friend to translate, paid for a translator, or had their company make arrangements. I knew one man, a PhD, who never left his house except to go to work. He returned to the US defeated and depressed after only 1 year.

In the same way that grief and cultural adaptation have predictable steps and stages, my Cultural Anthropology professors explained how studying the new culture would prepare the foreign immigrant (me) to be able to predict things about the people who lived there. The history of that country, their level of education and literacy, their religion, economics, values, politics, and geography are primary influencers in a community’s predictability.

Political pollsters and campaign managers do the same thing in this country trying to make predictions about a candidate and how best to present that candidate from one state or region to the next. For example, a man seeking the presidency may wear blue jeans and a flannel shirt in the South and speak in a folksy down-home accent and style. That same candidate speaking at a rally on the campus of an Ivy League school in the Northeast will trade in the jeans, flannel, and folksy for a Brooks Brother’s suit, regimental tie, and lawyer’s lexicon bereft of accent.

One Monday morning when I was about two months into those studies in Richmond, one of the professors asked a poignant question. At the beginning of the class the professor asked: “Who and what informs YOUR opinions, YOUR beliefs, and YOUR values? Why do YOU believe what you believe? Why do YOU think what you think?”

The professor didn’t allow for any discussion on the subject in class. Instead we were told to use the rest of the class time to think about the questions and to make personal notes. On Friday we were to submit a 10 to 15 page paper answering those questions.

The point of the exercise was to teach cross cultural expatriates how to analyze and adapt to the different values, beliefs, and behaviors found in a new country. The clash of those things with our own value systems would create a dynamic that would, we were told, challenge our own beliefs and values and would modify them, alter them, and in some cases change them.

When the professor gave that assignment on that Monday morning I was prepared to launch into a full blown diatribe explaining why I thought the way that I thought and believed the way that I believed with great passion and zeal. But the week of writing and contemplation lead me to a much deeper and a slightly different answer than I would have given in class on that Monday morning. Peeling the layers from the onion that was my belief system was more difficult and more eye opening than I had anticipated. Being honest with myself reduced my “complicated” and “intellectual” intellectualism, religious dogma and creeds, political convictions, and personal opinions down to the basic influencers that formed them. It was a bit embarrassing. Theologically, politically, philosophically, and professionally people tend to be motivated by self-interest and tribe mentality, often handicapped by ignorance.

It turns out that reverse engineering our opinions, thoughts, values, political agendas, and sacred beliefs isn’t that complicated after all. Sadly, it’s quite simple. Give a demographer, sociologist, or cultural anthropologist — or practically anyone who’s lived here for more than a few years — an address or zip code in Memphis where you live or grew up, and predicting the religious, political, educational, and intellectual leanings of that zip code isn’t rocket science. Tell me where you go to church and I can do a fairly decent job telling you about you and your fellow church members that goes beyond the theological and doctrinal positions of that church; things like income, education, and political affiliations aren’t hard to predict. Church growth experts can do this with amazing accuracy. Tell me what news sources you rely upon to inform you and I can tell you about your politics and views toward social issues, military spending, gun control, taxation, unions, and political party affiliation reasonably well. And you can too. And of course, in Memphis, just tell me where you went to high school …

If biological anthropology helps answer the questions about how we react, mate, and respond as a species, then cultural anthology reveals how our own culture and experience answers the questions about how we think, believe, and behave. And for a person going to another country to live within that culture — as opposed to many expatriates who live in “compounds” with other Americans or Canadians or Australians (in other words, people just like them), isolating themselves from the culture of their host country — being able to analyze the components of that culture to understand the culture and the people who live there is critical. And for a person who wants to be truly open-minded, even in his own country or his own hometown, it’s absolutely essential. I think it applies to people moving from one part of the country to another part — a very different part — of the country. People moving from rural Mississippi, for example, to some place like New York City would require an enormous amount of open-mindedness in order to survive and thrive. And it often explains why such a person seldom returns to the “small” place they came from.

I went to Japan with one set of opinions, biases, and prejudices, and returned changed. I was different. Stripping me of the many influencers in my own experience and culture caused me to be open to things and ways of thinking that I would never have been open to otherwise.

I lived as a minority for 10 years. Japan is one of the most xenophobic countries in the world and I was subjected to all kinds of racism. I was denied access to restaurants, club memberships, taxis, and local government services and representation because I wasn’t Japanese. It was often heartbreaking to have to explain to one of my children why we couldn’t do something in Japan because we weren’t Japanese. I’ve had the menus taken out of my hands and asked to leave a restaurant because I wasn’t Japanese. “Nihonjin dake!” (Japanese only!) they’d say. Japanese children would often point at me and call me the “N” word. And on and on I could go. I know racism in a way that most white people in America couldn’t possibly understand.

After moving back to Memphis from Japan and taking a teaching position here, I had a parent teacher conference with the mom of one of my black students and I casually mentioned to her that I understood many of the repercussions of racism. Apparently that was a mistake. She said, “What could you, a middle-class white man, possibly know about racism???”

Quite a bit, as it turns out. But she assumed otherwise because I was just a white guy from Arkansas … but I’m relatively sure that I was not like any white guy from Arkansas that she’d ever met. She was not very open-minded.

How open-minded are you?

Have you ever thought about what informs you? Who informs you?

Have you ever thought about your biases, prejudices, and values? Do you withhold judgment and wait to get more information, or react immediately?

Oliver Wendell Holmes is quoted as saying: “A mind, once expanded by a new idea, never returns to its original dimensions.”

What new ideas are you exposing yourself to everyday? Are you willing to change by the exposure?

— 30 —

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– BOGA FOR ALL TOMORROW! That’s 1/2 boot camp exercise and 1/2 power yoga.

– Physical Fitness Challenge next Thursday for all classes!

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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.”)

Break That Fast!

I am sure that you have heard that breakfast is the most important meal of the day, but truth be told, all of the meals you eat are important. The food you eat helps fuel your body to perform at school, work, and on the quarterdeck! Eating at least a small meal or snack every four hours helps to keep your blood sugar levels up and helps prevent overeating at night. Though all meals are important, the most common meal people skip is breakfast.

There are many reasons why people choose to skip breakfast: “I’m not hungry in the morning” … “I don’t have time” … “I’m on a diet”. Skipping breakfast is one of the biggest nutritional mistakes that you can make. Missing this most important meal can leave you with low energy levels, slow your metabolism, and can lead to overeating later in the day, not a good weight loss or management strategy.

Eating a healthy breakfast kick-starts your metabolism and refills your liver glycogen stores that were depleted while you were sleeping. Studies show that people who eat breakfast are less likely to impulse snack later in the day and are more successful when trying to maintain or lose weight. You are also much more likely to meet your daily nutritional goals by starting your day with a high-energy breakfast. For those who say that they are not hungry in the morning, once you start eating breakfast regularly, your body actually starts to get hungry for it. The best choices for breakfast should consist of a combination of wholesome foods from at least three food groups (try whole wheat toast topped with peanut butter and sliced banana. Protein and fiber are keys to keeping you feeling full and satisfied. The fat content of your breakfast is also important. Aim for no more than five total grams of fat and no more than one to two grams of saturated fat. Be sure to stay away from the super sugary breakfast foods that give you calories and not much more.

Remember, there is no one right breakfast food, a breakfast smoothie or even leftovers from the night before can be a healthy choice. Eating breakfast isn’t important just for our children, but is needed by everyone to refuel our bodies and rev up our metabolism to keep help keep us on the move and feeling strong.

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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 DAY!

WEAR YOUR RANK INSIGNIA SHIRT, SUB 7 SHIRT, OR OTHER USMC FITNESS BOOT CAMP SHIRT EVERY WEDNESDAY!

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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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ACTIVE DUTY ROSTER OF VETERAN BOOT CAMPERS!

Are you coming up on promotion? Let me know! If you’ve been in the program for 6 months straight, you should be on the roster!

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 ACTIVE DUTY ROSTER

Under 6 months is a Private

Private First Class is more than 6 months but less than 1 year.
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014
– Riki Jackson 1/2014

Over 1 year is a Lance Corporal
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Susye Clark 7/2012
– Lora Gubanov 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
– Gina Tice 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 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
– Beth Stengel 2/2012
– Chris Kelley 6/2102

Over 3 years is a Sergeant
– 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
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– 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
– Emily Melonas 6/2010
– Keith Renard 6/2009*

Over 5 years is a Gunnery Sergeant
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*

Over 7 years is a First Sergeant
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Crockett 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– 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
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

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!

(This is not in conjunction with other discounts and is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up yourself with your bank usually online and easy as pie!)

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USMC FITNESS BOOT CAMP CLASSES

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)
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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Tuesday, 29 July 2014

Jul. 28th 2014

All classes are at CMC on Tuesday, 29 July! Extra cardio, boys and girls! Get some!!!

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Not Even God Can Change the Past — Sgt. Tony Ludlow, blog post, 7/23/2014

Jul. 23rd 2014

“What I’ve Learned” is a feature in Esquire magazine.

This popular feature isn’t written by magazine staffers. Instead, it’s written by well known guys like Robert De Nero, Bruce Springsteen, Brad Pitt, Colin Powell, and other men like that. The articles are exactly what the title implies: the random stream of consciousness musings and advice of men with colorful pasts.

I’m expecting Esquire to call me soon for my contribution. (I think my past is pretty colorful.) But until that happens, I’m going to update my own feature on my birthday. So, since Friday is my birthday, here’s the 2014 installment of …

“What I’ve Learned, “ by Tony Ludlow

The best advice my mother ever gave me: “Son, you can do anything or be anything you want … if you put your mind to it.”

That sounds pretty parental. I’ll bet your mom and dad said the same thing to you too. The main thing I got from that is that my mother believed in me and had confidence in me. That’s huge for a kid, having parents who believe in them.

Worst advice my mother ever gave me: Basically everything mom told me about girls was flawed. Sorry mom, but “be nice, be sweet, be complimentary, give them gifts” was … well, nice … but it almost guaranteed that you’d be put in the “friend zone.” I wish she’d told me that some girls would like me and some girls wouldn’t — just like how some people like vanilla ice cream and others prefer Rocky Road — but don’t take personal preferences personally. That would have been huge. Although mom’s advice was mostly right — being nice, polite, and complimentary are good things — she needed to add “be yourself and have fun!”

My grandfather told me that it was unnecessary to tell others “how smart you are or how much money you have.” People will know without you telling them. And if they don’t know, they probably don’t care and telling them will only bore them and make you look like “that guy.” Don’t be “that guy.”

What my grandfather told me about being smart: the man who speaks last, or not at all, is often the smartest person in the room. Remember that you’ve got two ears and one mouth, do the math. If you’re the one doing the talking, you’re not learning anything new. (Most people are surprised to discover how quiet I am away from the Quarterdeck. Thanks, Big Dad!)

What he told me about money:
– The love of it is ridiculous and ruinous.
– Obsession over it will corrupt you.
– It will never compensate for a lack of character.
– Opulence and extravagance are misguided behaviors, like Christian fish symbols on Range Rovers.
– You can ignore what a man professes to believe or what he says he cares about. Just pay attention to what he does with his money.
– Live below your means.
– Don’t buy as much house as you can finance or as much car as you can buy.
– Pay off your credit card bill every month.
– Be a good tipper.
– Save.

What my grandfather told me about personal accomplishments: accumulate those things for your own benefit; most people won’t be that interested in hearing about what you’ve achieved or your stories of your personal heroics. No one likes a braggart, a boaster, or a “one upper.”

Helping others reach their goals and ignite their ambitions is the best way to make a difference in the world.

More than what you believe, or claim to believe; more than what creeds you espouse, dogma you declare, things you consider true, or political views you hold, it’s what you do that defines you. It’s what you do that defines you. It’s what you do … that defines you. Everything else is pleasant parlor conversation. Everything else is cheap talk over cocktails. Everything else is chit-chat at the country club. Everything else is what falls to the chicken coop floor.

It’s what you do that defines you.

The immigration issue is a political/government problem with a church solution. Every church in America that sends missionaries overseas should be flocking to the border as fast as they can; the mission field is coming to us!

The universe rewards action, not intention. But without intention, action is unfocused and ineffective.

Most profound thing I was told at 18: “Your country has provided you with 18 years of freedom, opportunity, security, and happiness … give something back. Join the Marine Corps or the Peace Corps, but find a way to serve your country and your fellow man.”

What the Marine Corps taught me: the meaning of self-discipline, perseverance, courage, pride, leadership, honor, loyalty, decisiveness, sacrifice, and the power of humor. Neither my academic resume, nor my bank statement will be engraved on my headstone, but “Marine” will.

For my sons and the players I coached, I composed a list of 50 Things a Gentleman Should Be. Here are 10 of those things:

1. A Gentleman stands up to greet a woman, an older person, or a superior. When in doubt, get to your feet.
2. A Gentleman dresses appropriately for the occasion. When in doubt, dress up.
3. A Gentleman reads. He knows that the written word feeds his soul, expands his mind, gives him pleasure, and helps to make him a more interesting person. Buy books.
4. A Gentleman places great value on honor and loyalty.
5. A Gentleman’s handshake is as good as his word and his word is as good as a signed contract.
6. A Gentleman is confident without being arrogant.
7. A Gentleman can say, “I’m sorry, I was wrong” and mean it.
8. A Gentleman knows the names of those who serve them – the janitor, the clerk, the salesperson – and treats them respectfully and without condescension.
9. A Gentleman doesn’t stare, leer, or gawk at an attractive woman. Act like you’ve seen one before.
10. A Gentleman doesn’t scratch, yawn, spit, or make “body noises” in public or in the presence of others.

Women who are confident and clever are the most attractive women I know! And if they like to smile and if they have a great laugh … well, that’s the best! Party girls are a dime a dozen. They make for poor companions and even lesser friends.

Attraction is not a choice. But it can be sabotaged, blinded, and assassinated. It can also be enhanced and nurtured.

I don’t trust extremes, political, religious, or social activist. I generally avoid one-dimensional people.

I don’t trust the self-righteous, the self-serving, the self-congratulating, or people with agendas.

I don’t trust people who don’t have many friends, especially those lacking in long-term quality friends. I once briefly dated a woman whose few friends were mostly men and all of her friends, male and female, she’d met in the year or two prior to meeting me. No long term friends. A huge red flag that I should have paid attention to.

I don’t trust people whose friends all come from one gene pool, one interest group, one religious affiliation, one political party, or one ethnicity.

I don’t trust people who don’t like dogs and I don’t trust the people who aren’t liked by dogs.

There is no accounting for taste.

The true measure of a man has little to do with what you can see.

Happiness is an inside job. Money can’t buy it; stuff won’t provide it; vacations won’t create it. Who you are on Monday morning is who you are.

I admire people who live by a code, who value honor, who are discerning, who won’t suffer a fool.

I think that everyone deserves the benefit of the doubt, a second opportunity, and a chance to be forgiven. There are two sides to every story and every situation.

One of the hardest things to do in life is establishing boundaries to keep toxic people and those who would smother you at a safe distance. Removing people from your life is like a coach cutting players from the team. You’re the coach of TEAM YOU and the only players YOU should have sitting on YOUR bench are those who want you to win and are committed to your success! Everyone else can sit in the stands and watch.

Defending yourself and explaining yourself, especially when you’ve done nothing wrong, is a sign of weakness, not strength. Your true friends don’t need it and your enemies won’t believe it.

I’ve learned the difference between style and substance. Good conversation trumps good looks every single time! Every. Single. Time.

I’ve learned to define “enough.”

When I meet someone for the first time, I fully expect to like them. New people start out with an “A” in my grade book. Some have earned an A+ in less than a minute and others have gone from A to F in less than a minute!

I’ve learned that someone’s attitude, the way they process the world around them, the spirit and enthusiasm that they use to engage life, and the energy they exude everyday are more important than looks, money, beauty, or education. A good attitude will compensate for a lack in those four things. Beautiful, rich, and educated never compensates for boring, foul, and negative.

Knowing who you are is the most important knowledge you’ll acquire. I am not my khakis, my bank account, my car, my house, my status, my age, my job, or my family name. It took me a long time to figure those things out. (Actually, in my case, I might be my job!)

Everyone has these three things in limited supply and they must be respected and treated with care: time, energy, and money. Don’t waste anyone’s or your own.

Not even God can change the past, so forgive yourself and move on … and purpose to do better. And then distance yourself from anyone who shackles you to a past that you can’t change. This took entirely too long to learn. (You might want to read this several more times.)

Find out what the right thing is to do, and then do it.

Getting older is simply an accumulation of years. Acting old is a mindset that can happen at 25 or 65. Look at Bruce Springsteen. You choose how you get older: feeble, frail, and squishy or awesome, active, and interesting.

When you quit laughing … when you quit moving, it’s over!

— 30 —

————————————————————

BOGGING FOR ALL TOMORROW!

That’s 1/2 boot camp exercise and 1/2 cardio ala carte.

——————————————————————

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 recommend 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. So there is no need to “detox!”

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 a 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.

———————————————————

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.

—————————————————————

ACTIVE DUTY ROSTER OF VETERAN BOOT CAMPERS!

Are you coming up on promotion? Let me know! If you’ve been in the program for 6 months straight, you should be on the roster!

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 ACTIVE DUTY ROSTER

Under 6 months is a Private

Private First Class is more than 6 months but less than 1 year.
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014
– Riki Jackson 1/2014

Over 1 year is a Lance Corporal
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Susye Clark 7/2012
– Lora Gubanov 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
– Gina Tice 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 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
– Beth Stengel 2/2012
– Chris Kelley 6/2102

Over 3 years is a Sergeant
– 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
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– 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
– Emily Melonas 6/2010
– Keith Renard 6/2009*

Over 5 years is a Gunnery Sergeant
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*

Over 7 years is a First Sergeant
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Crockett 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– 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
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

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!

(This is not in conjunction with other discounts and is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up yourself with your bank usually online and easy as pie!)

———————————————

USMC FITNESS BOOT CAMP CLASSES

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)
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 »


Butterflies Are Free to Fly — Sgt. Tony Ludlow, blog post for 7/16/2014

Jul. 16th 2014

Thank you, Weird Al, for releasing your parody of “Blurred Lines” and turning it into grammar/English usage instruction masquerading as a parody called “Word Crimes.” And even though you’re wrong about the Oxford comma, I salute you, sir!

In honor of this new spotlight on grammar, I give you this essay which many of you may remember from a few years ago.
.
.

I loved school.

I wasn’t one of those kids who looked for excuses not to go to school. I never faked being sick. I thought school was fun, usually! And that’s coming from someone who got sent to the Principal’s Office on my very first day of first grade. True story. I got into a fight on the first day of first grade. Over a girl. And my mother, bless her heart, had just gotten home from taking me to school on my first day of first grade when the big black rotary-dial phone rang at my house.

“Hello, Mrs. Ludlow? said the school secretary.

“Yes,” said my mother.

“This is Sutton Elementary School,” said the secretary.

“Oh, my!?? Is everything OK? Is my Tony all right?” asked my mom with alarm.

“Well, he’s fine,” said the secretary, with no hint of concern about my welfare. “But he’s been in a fight and you’ll need to come back up to the school to talk to the Principal,” informed the secretary.

“Oh, I see,” said my mom, with less alarm.

By the time she got back up to the school and heard the whole story from the Principal, her alarm was gone and Tony was in deep trouble. As I sat in the outer office I could hear my mom in the Principal’s office apologizing and promising him that “Tony will be a perfect student from now on, I PROMISE you that, sir.”

Well, despite the shaky start, I loved school. But in the 8th grade I ran into a bit of an academic snag. Algebra and English were conspiring against me. They were evil twins dishing out misery and torture of the worst kind and I hated them. I was awful at Algebra and even further awfullering about to the grammaring.

Mrs. Holman was my 8th grade English teacher. And she was the first adult black woman I ever had a conversation with. Or rather, “the first adult black woman with whom I ever had a conversation.”

She was a middle-aged woman who wore big jewelry, very distinctive perfume with a powdery scent, and she spoke with an adorable Southern accent, right out of some fancy finishing school. If she said, “Young sir, you need to go to the barber shop.” It would sound like, “Yunng suuh, you need to go to the baahba shop.” Think refined Southern like Scarlett, not trailer park Southern like Reba.

Of the six or seven 8th grade English teachers on faculty at Darby Junior High School in Fort Smith, Arkansas, Mrs. Holman had the reputation for being one of the toughest.

Perfect, just perfect. (More like present imperfect.)

Our first one on one conversation occurred because I had to see her after school early in the first semester. I was tanking her class in a HUGE and grotesque manner. The first semester was all grammar and the second was all literature and writing.

My apparent goal during that first semester was to establish a new level of failure in her grammar class. As it turns out, I was doing a particularly splendid job of doing that. Transitive verbs, indirect objects, conjunctions, subjects of prepositions, past pluperfect verbs, subordinate clauses, diagramming sentences … none of it was sticking. It was only slightly less horrible than algebra.

So a couple of days a week, instead of going to football practice after school, I had to go to Mrs. Holman’s classroom for remedial grammar. I was not happy about this and I had a fairly good sized chip on my shoulder. Of course I blamed Mrs. Holman. And as you would expect, my coaches were furious because I wasn’t at practice and I was afraid of losing my position on the team. (Which I lost.)

By the end of the first semester I had raised my F- to a solid C. And my bitterness towards my teacher had actually turned into something of a crush on Mrs. Holman. She was so charming and she took such an interest in all of her students. She was absolutely irresistible. I started working hard to impress her, and to get back to after school sports.

By the end of the first semester I was no longer having to get extra help after school and the literature and writing of the second semester were way more fun.

Everything was going just fine, that is until Mrs. Holman did something terrible. She slipped some poetry into the mix and I took an immediate dislike to it.

Poetry? Are you kidding me?? Little girls writing horrible little lines about rainbows and butterflies. Crap.

My grades started to tumble again. It seemed like poetry wasn’t very manly or compelling for a young lad hoping to be a real man one day. I had to start going back to her classroom after school for more help. I complained to her that poetry seemed so feminine and sissified. I just couldn’t relate to it. I was sure, I told her, that none of the male members of my family read such stuff. She just shook her head and smiled.

One afternoon as I was struggling to figure out what some stupid poem about daffodils or kittens meant, she handed me a small book.

“Tony Ludlow, you will delight yourself in this book immeasurably, or I am no judge of such matters,” she declared in the wonderful way that she spoke. I took the stupid book from her and dreaded having to open it up to read more crap about subjects that were of no interest at all in a style of writing that seemed pretentious. “This ain’t deep stuff,” I thought.

The book she gave me was a short collection of poems written by Alfred, Lord Tennyson. She had placed a bookmark inside and told me to open to that passage.

“I want you to read this poem and a week from now you will give me a report. I want you to tell me what it means.”

I would have been more excited about a root canal or raking leaves.

The poem she assigned to me was “Ulysses.”

And everything changed.

And it changed my views on poetry forever.

Mrs. Holman started giving me other poems to read that weren’t assigned to the rest of the class. They were poems about life from a man’s perspective. One of those was “Dulce et Decorum Est,” the most famous poem of World War I, written by a soldier named Wilfred Owen. It was the last poem she ever assigned to me. And it was the last poem Owen ever wrote. And it brought me to tears.

On the last day of 8th grade, Mrs. Holman went around the room saying good-bye and good luck to each of us. When she got to me, she shook my hand and smiled. I said, “Thank you for everything, Mrs. Holman!” And she looked straight at me, paused, leaned in closer, and then said in a low voice that was almost a whisper so that others wouldn’t hear what she said, words I’ve never forgotten … “Tony Ludlow, I expect greatness from you.”

You expect WHAT??

What was I supposed to say to that? What was anyone supposed to say to that?

“Yes, ma’am,” I said, as if I could run right out that afternoon and perform “greatness.”

I was an average student, a completely ordinary, skinny, knucklehead kid with a smart mouth and tons of irreverent goofiness, with absolutely no visible means of greatness. I was a very average boy, from a very average family, living in a typically average Arkansas town. Why did she say that to me? I didn’t hear her say that to anyone else! Why did she burden me with such an assignment? Greatness! Greatness? Good lord …

Over the years I’ve never believed, despite all of my feigned cockiness and false bravado, that I’ve ever achieved greatness. The “burden” that Mrs. Holman gave me that day was intended to serve as a compass marker, a way to orient the map, a process by which to plot a course, a direction in life. A push. I don’t think she intended it to be an anchor, or a hardship, or even a destination.

Greatness travels with passion and has nothing to do with your zip code or bank balance. I find that passion may be the single most attractive thing in a person. An average looking woman with a passion for something (anything!) is infinitely more attractive than a beautiful woman with nothing that energizes her life.

A passion for things, a lust for life, and a positive attitude are magnetic and winsome in any person! Be those things and the world will find you! Be the opposite, and the world will avoid you.

You can be awesome … and extraordinary … and incredible! You can!

I don’t think I’ve ever achieved greatness, despite my boasting, but I know that Mrs. Holman did. Hers was a life well lived. She was greatness!

Thank you, Weird Al. And thank you, Mrs. Holman.

“…To strive, to seek, to find, and not to yield.”

— 30 —

————————————————————

BOGGING FOR ALL TOMORROW!

That’s 1/2 boot camp exercise and 1/2 cardio ala carte.

——————————————————————

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.”)

Should you go Low Carb?

Low carbohydrate diets have you give up most fruits, vegetables, whole grains, and milk products. It also means severely limiting breads, cereals, pasta, pizza, and potatoes (unless they’re they special “low carb” types). You’ll be encouraged to eat foods high in protein (that are also high in fat) like steaks, hamburgers (without the bun), cheese, bacon, and eggs. Proponents of the low carb craze say that you will lose weight quickly
and never be hungry. They also say that eating carbohydrates creates an increased appetite, an addiction to sugar, high blood sugar levels, increased body fat, and insulin resistance.

Carbohydrates are sugar, natural and/or added. Foods that contain natural sugar are important for good health – they contain substances like antioxidants and phytochemicals, along with fiber, calcium, and vitamins and minerals that can help prevent aging and many chronic diseases like Alzheimer’s, heart disease, and some types of cancer.

And if you exercise, carbohydrates are extra important. Eating carbohydrates such as whole grains, fruits, vegetables, milk products and legumes can be the key to increasing your endurance and can make your workouts seem easier.

Carbohydrates, protein and fat all have their place in your diet, but carbohydrates such as whole grains, fruits, vegetables, milk products and legumes should be the foundation of the your training diet. That is because carbohydrates provide fuel for our brain and nervous system, help in the breakdown of fat, and help to spare our bodies from using protein from our muscles or our diets for energy. The metabolism or breakdown of carbohydrates requires less oxygen than either protein or fat metabolism, so carbohydrates provide a quick energy source for our bodies during exercise.

When we eat carbohydrates, they are broken down in our bodies as glucose to be used right away or can be stored in our liver and our muscles as glycogen to be used later. When we run, our bodies turn the stored muscle glycogen back into glucose to be used as fuel by our muscles and the liver also converts its glycogen back into glucose and is sent into the bloodstream to control and regulate our blood sugar levels.

How long and how hard you exercise determines whether your body will use mainly fat or carbohydrates for fuel. At rest and during low-intensity exercise such as light walking, fat usually supplies most of the energy you need; this is because you are able to take in enough oxygen which is key to the breakdown of fat for fuel. When you start to increase the intensity of exercise, your body has trouble consuming enough oxygen to breakdown fat for fuel so your body begins to use more stored carbohydrates (glycogen) as fuel and less fat. With very high intensity exercise your body relies almost exclusively on glucose as fuel. When you run more slowly and for longer durations, more of your energy needs (about 60-70%) can be met from fat.

Remember the saying, “Fat burns in a carbohydrate flame.” Some carbohydrates are needed for fat breakdown, so even though you have ample fat sores to run or exercise slowly for hours and hours, once your body runs out of glycogen, your body starts to shut down.

When your muscle glycogen stores become depleted you will start to fatigue and will ultimately be unable to continue exercising at your current pace. When your liver glycogen stores (which help maintain your blood sugar levels) run low, you can experience symptoms such as irritability, disorientation and lethargy.

This is why your training diet is so important. The amount of carbohydrates you eat is directly related to the amount of glycogen you store in your liver and muscles. If you do not eat enough carbohydrates your muscle glycogen stores will only be partly replenished. If this happens day after day your exercise will definitely suffer. That sluggishness or stale feeling that you think is overtraining may actually be related to low muscle glycogen stores due to your low carbohydrate intake.

There are four main ways to make sure your muscle glycogen stores are adequate. First, make sure to eat a carbohydrate-rich diet daily. Second, be sure to load up on carbs before exercise. Third, be sure to consume sports drinks or other high-carbohydrate foods during exercise when the exercise session will be longer than 60-90 minutes. Lastly, be sure to replenish muscle glycogen stores by eating a high-carbohydrate snack within 30 minutes “carbohydrate window” of exercise when your muscles are most receptive to replacing muscle glycogen.

Carbohydrates are an efficient fuel that can keep you full of energy and increase your endurance. Remember, a daily diet that supplies key nutrients and is high in carbohydrates, just may be your best training friend.

———————————————————

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.

—————————————————————

ACTIVE DUTY ROSTER OF VETERAN BOOT CAMPERS!

Are you coming up on promotion? Let me know! If you’ve been in the program for 6 months straight, you should be on the roster!

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 ACTIVE DUTY ROSTER

Under 6 months is a Private

Private First Class is more than 6 months but less than 1 year.
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014
– Riki Jackson 1/2014

Over 1 year is a Lance Corporal
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Susye Clark 7/2012
– Lora Gubanov 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
– Gina Tice 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 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
– Beth Stengel 2/2012
– Chris Kelley 6/2102

Over 3 years is a Sergeant
– 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
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– 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
– Emily Melonas 6/2010
– Keith Renard 6/2009*

Over 5 years is a Gunnery Sergeant
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*

Over 7 years is a First Sergeant
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Crockett 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– 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
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

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!

(This is not in conjunction with other discounts and is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up yourself with your bank usually online and easy as pie!)

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USMC FITNESS BOOT CAMP CLASSES

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)
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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Flat Pancakes — Sgt. Tony Ludlow, blog post, for 7/9/2014

Jul. 9th 2014

“Our D-I-V-O-R-C-E, becomes final today,” sang poor Tammy Wynette, the First Lady of Country Music.

Because both my parents liked country music, I had to sit in the backseat of the family Buick and listen to it. I hated/hate country music. Too depressing.

One summer I worked for a land surveying crew. The boss-man, a country music lover, would pick me up early in the morning and drive us the 1 hour into the Delta to do survey work in the swamps. (I got to traipse into the swamp with the “chain” to measure … whatever it was we were measuring.) He’d pick me up at 5am and I’d be in a great mood and pretty positive about my life, which is how I usually am. But by the time we were on the job site at 6am, I was depressed and ready to jump off the bridge. That’s what 1 hour of listening to county music did to me.

Tammy Wynette’s hit song from the 60s was a sad and downcast air about her divorce and it was enough to make a grown man cry. With the divorce rate in America being just over 50% for first marriages, 67% for second marriages, and 73% for third marriages, odds are you, or someone in your family has been divorced. (Some demographers contend that the 50% rate of divorce is misleading, and it may be. But for the sake of this essay, let’s just take the 50% as a fair estimate, plus or minus some margin of error.) Statistically, most marriages in America last just under 10 years before they end in divorce. That makes Tammy’s song a familiar reflection on our lives. I myself have been married and divorced twice. Some of you may have thought it was more like 4 or 5 times the way I clown about it. (Better to laugh than to cry.) So I have a few thoughts about marriage and divorce from someone who knows a thing or two about it.

There’s a radio commercial for a family law practice that caters to men and that encourages men to solve their marital difficulties as best as they can. But if divorce is inevitable, they say, then those men should select that particular law firm to represent them. I’m not going to dispense any legal advice about any of that. I’m not an attorney — however we do have a number of attorneys in the Boot Camp family who can — so my only “legal” advice would be this: if divorce is inevitable, hire an attorney ASAP and then follow their advice! (This was learned the hard way.)

What I want to tell you about divorce is something similar to what Louis CK said about it:

“… divorce is always good news. I know that sounds weird, but it’s true, because no good marriage has ever ended in divorce. It’s really that simple.”

Louis CK makes a good point. For my own part, I was unhappy at the end of both of my marriages and I think my ex-wives were as well. And though I wanted the divorce in both cases, ending those marriages was more painful and sad than I can explain. It was heartbreaking for me. I kept waiting for a miracle. I prayed for one. None came. I grieved when it was over. It was like a death. However, Dr. Phil has said, and I agree, that the worst thing about being in a bad marriage for 10 years is to to be in that bad marriage for 10 years and 1 day. In other words, staying in a marriage that is dysfunctional, that isn’t working, that is unhappy, or abusive for even one more day is inadvisable.

Those who remain married and haven’t filed for divorce aren’t necessarily happily married. Just because no one has filed yet doesn’t mean the marriage is healthy, harmonious, or viable. Many stay in a bad, boring, or broken marriage — at least temporarily — for economic reasons, religious beliefs, child welfare worries, career perception concerns, or some other set of rationales.

What’s missing in those situations is a strong compatibility and deep love relationship/partnership with the other person. I’ve known plenty of people who plan to divorce, just not now, waiting until the situation is more favorable, in their view, to the ending of the marriage.

I won’t deny the obvious truths that divorce changes everything and that the children’s welfare and the financial health of both spouses are at risk, and that the decision to divorce can be as painful and as difficult as hiker Aron Ralston’s decision to cut off his own arm. But in the same way, it can be liberating too. Louis CK is right. No good marriage ever ended in divorce. And Aron Ralston is alive today only because he chose to free himself from that rock and a hard place by doing what he had to do.

I won’t deny the less obvious truth that divorced spouses will, in addition to dividing up physical possessions, witness a division of friends and family. This may be one of the most painful things about divorce and something that will blindside you. You just won’t see it coming. The loss of friends can almost be as hurtful as the divorce itself. Seeing friends who’d pledged their loyalty and love to you, turn their backs on you at your darkest hour, leaving you alone, is something you never thought would happen. The reality of that betrayal is heartbreaking.

Friends, more so than family, will be inclined to cut off contact with the ex-spouse that they were not as close to or who is perceived as “the bad guy.” There apparently always has to be a bad guy, someone who is completely to blame for the failure of the marriage. And that’s where the waters get really really murky, reducing visibility to zero. (The 10/90 solution is applied. That’s where people take 10% of “the story” they know, or think they know, and then fabricate the other 90% based on their biases and prejudices. You know how it is. If we like them, we call them eccentric. If we don’t, we call them weird.) This division of friends often falls along gender lines. But in the case of “couple friends,” the sympathy and friendship will generally be extended to the ex-spouse perceived as the one hurting the most. And married couples tend to abandon the one thought to be hurting the least or the one who actually wanted the divorce. This perception is rarely accurate given that men and women grieve and deal with loss and pain differently. And if you’re in the church, this will get even more painful because someone will have to leave the church and find a new one to attend. It gets real complicated.

Although I’ve been divorced twice, I’m not an advocate for divorce. I’m an advocate for health and happiness. If you’re in a marriage that is characterized by “if momma (or daddy) ain’t happy, then ain’t no body gonna be happy” you need help STAT! Any marriage or relationship that can be hijacked and controlled by the fickle, volatile, unpredictable, neurotic, selfish, or immature behavior of one partner is seriously defective. Pouting, yelling, silent treatment, sabotage, violence, and verbal abuse are the brick and mortar of tragically dysfunctional relationships. If one spouse is constantly worrying about how the day’s events and circumstances are going to affect the other person’s mood and behavior — because anything could set them off and ruin their day — then there’s a devastating flaw in that marriage.

“But Tony, relationships require work.” That’s right. Bad relationships require work. Relationships that don’t work need work. That doesn’t mean that relationships don’t require a certain skill set. They most certainly do! But that skill set is hardly any different from good interpersonal relationship skills in general: kindness, positive attitude, patience, trustworthiness, understanding, giving the other person the benefit of the doubt, selflessness, respect, loyalty, and the like.

It shouldn’t be that hard. In fact, when it’s right, your relationship with your partner shouldn’t be any harder than your relationship with your best friend.

Sometimes a good relationship goes bad. It happens. Communication decays and degenerates into conversations about the children and the domestic demands of running and repairing the house. People grow up and often grow apart. And then sometimes the dynamics of the relationship becomes irrevocably altered by life’s circumstances, tragedy, betrayal, illness, or other events outside one’s control. It’s not uncommon for people to start processing the world around them differently than they did before and in ways that lead to strife, disagreements, misunderstandings, depression, and conflict within the marriage.

Love is not enough. I wish it were, but it’s not. Love is a feeling, not a choice. We may find ourselves in love with someone completely incompatible and wrong for us. We may find ourselves married to them. Some say that opposites attract, and that may be true. And it may be interesting, in the short term. But in my experience, people with the same temperament, background, interests, and personality will have a far greater chance at long term joy and happiness than those who are “opposites.” People with “opposite” attitudes towards money, saving, and debt, for example, will always be at odds with one another. One person comes from a background of scarcity and the other from one of abundance; their attitudes about money will always be a source of conflict with one spouse hiding money, debt, and spending from the other. Secret purchases and secret debt can be just as devastating as secret lovers.

Sometimes marriages end because of infidelity and the cheater is blamed for the failure. The religious community is usually quick to judge and condemn the adulterer and rally around the offended spouse, as that person has clearly been wronged and the marriage vows broken.

I have a friend, “David” (not his real name) who cheated and the divorce came swiftly after the revelation of the affair. Over lunch a year after the divorce he said, “you know … everyone was quick to vilify me for violating the marriage vows, but what about the vows that SHE took? She vowed to love and cherish in sickness and in health, for better for worse, for richer for poorer …” David had lost his high paying sales job and the family had to dramatically downsize when the only job he could find in his field started him out making considerably less money. His then-wife, “Janet,” (a dead-ringer for Leigh Anne Tuohy) who I knew to be “a woman accustomed to a certain standard of living” was not happy with the financial disruptions in her life and in the lives of the children. She was not happy about what she had to give up. Their “new” house in an older neighborhood was half the size of their nicer brand new one in the upscale neighborhood where they lived. The nanny/housekeeper had to be let go. Their two boys were taken out of their expensive private school and put into public school. This bothered Janet way more than it did the boys. Turns out that part of her status came from her involvement in that particular private school. She was no longer a part of the parents groups of boosters, gossips, and busybodies. And the ridiculously expensive country club membership was dropped, along with the long wine soaked lunches with her tennis friends. Her new Range Rover was traded in for a 5 year old Honda Accord. It was all very embarrassing for her and she let David know it. Daily. The shame was almost unbearable, she explained. And worst of all, she said, her friends pitied her because she had to go back to work part-time. She knew that those lunches that no longer included her would now include whispering about her, with plenty of “bless her hearts.”

At their upscale church with a Sunday morning parking lot full of expensive luxury cars, David’s friends murmured about him behind his back. He couldn’t afford the vacations and trips he and Janet used to take with their couple friends from the church. And while Janet browbeat him at home and made him feel like a failure, and his “friends” at church gossiped about him, he found solace in new friends at his new work place. One of those new friends was a cute female sales staff member named “Sarah.” Sarah was actually a couple of years older than David and looked a bit like Ellen DeGeneres. She admired him from the start and thought he was great. She loved his sense of humor and his zest for life, even though he’d been dealt a setback by his old firm. Sarah complimented David and made him feel special, successful, and important. His self-esteem slowly made a come back in the environment of his new work place and Sarah’s support and encouragement. An outsider looking in could have easily predicted where things were going to go. After months of finding no affection at home, but receiving kind and warm acceptance from Sarah at work, she and David become more than just friends. “I know that what I did was wrong, Tony, I get that,” David said, “but … who violated the marriage vow first … me or Janet?”

David and Sarah eventually married and moved to Nashville to work at their company’s branch office there. In Nashville they started over without the gossiping and condemnation of David’s “friends” here in Memphis. Janet actually remarried first, an investment banker. Last I heard, she was back at the country club and lunching with the old gang at the new trendy places in town.

As one famous orator often said, “No matter how flat you make the pancake, it still has two sides.” Divorces are seldom made up of the stuff you see on the surface. No one knows what goes on behind closed doors.

I think the most rewarding relationships are the ones built on a sold foundation of friendship’s patient mutual attraction and admiration, instead of some hurry-up nebulous cloud of unknown romantic gases that swirl around in the beginning of a relationship — that started in a bar or on a dating site, or even in a Sunday School class — with only the vaguest notion of compatibility or spark or combustion or hope for success. And under those conditions you usually get either heat or light, but seldom both. The spark and combustion may lead to something substantive, but more often it just fizzles out like a cheap Roman candle.

I’m convinced that most people get married too young and for the wrong reasons — usually in a hurry — and then they try to make the most of it. Young women with an agenda and the sound of the big clock ticking in their ears, say “yes” to the first guy who asks them. Then it’s a mad dash to start checking off the boxes on the list: [ ] get married, [ ] buy house, [ ] have baby(ies). The guy will see his significance — if he ever really had any — lost in the long dark shadows cast by everything on her list. (If I had a $100 for every time I’ve seen this happen, I’d be sailing the Caribbean with First Mate Ashley on our enormous yacht!) Young married men often report, with that “deer caught in the headlights” look, that before they knew what had happened, they had a wife, a mortgage, two car payments, and kids to provide for.

It’s like violating the rules of running: going too fast, too soon, too often. Why the big rush? What’s your hurry?

But if you’re in a good and wonderful marriage or long term relationship, then rejoice! Do cartwheels! Nurture that relationship! Protect it! Cherish it! Cultivate its growth, and health, and vitality!

But if you aren’t, if that’s not what you’ve got … and if you’ve given it your all and you’re still getting nothing but misery … no happiness, no satisfaction, no respect, no compatibility, no joy, no friendship … and all efforts to fix it have failed … then get out!

Get. Out.

There may be worse things than what you’re in, but they’re usually found in a third world prison. Divorce is tough, very tough. And it’ll take courage to proceed. But you won’t die. Jumping off that high dive is scary, no doubt. But the world won’t end. The toxic relationship and the toxic person will be gone! But you won’t get out unscathed. You’ll get bruised and beaten up, and it’ll be attended with all sorts of unforeseen sadnesses and miseries, but what follows will be worth it. Just ask Aron Ralston.

— 30 —

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BOGA FOR ALL TOMORROW!

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

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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.”)

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 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!”

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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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ACTIVE DUTY ROSTER OF VETERAN BOOT CAMPERS!

Are you coming up on promotion? Let me know! If you’ve been in the program for 6 months straight, you should be on the roster!

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 ACTIVE DUTY ROSTER

Under 6 months is a Private

Private First Class is more than 6 months but less than 1 year.
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014
– Riki Jackson 1/2014

Over 1 year is a Lance Corporal
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Susye Clark 7/2012
– Lora Gubanov 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
– Gina Tice 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 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
– Beth Stengel 2/2012
– Chris Kelley 6/2102

Over 3 years is a Sergeant
– 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
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– 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
– Emily Melonas 6/2010
– Keith Renard 6/2009*

Over 5 years is a Gunnery Sergeant
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*

Over 7 years is a First Sergeant
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Crockett 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– 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
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

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!

(This is not in conjunction with other discounts and is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up yourself with your bank usually online and easy as pie!)

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USMC FITNESS BOOT CAMP CLASSES

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)
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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4th of July Schedule: One workout at 7am!

Jul. 3rd 2014
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5:45pm Class 7/2/2014

Jul. 2nd 2014

Listen up, evening crew! We’ll be inside. The rain’s gonna get us! Check the “blue gym” first, but I suspect it’ll be occupied by the youth group. If that’s the case, check the rooms off of the big gym.

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Ray & Vic — Sgt. Tony Ludlow, blog post for 7/2/2014

Jul. 2nd 2014

Ray was a real estate attorney. Vic was a crew member on a river boat.

Both became my friends when I was 10 and moved into the same apartment complex where these two characters lived. Since there were no yards for me to cut, I cleaned apartments to earn spending money. Vic and Ray were my first two clients.

They took me under their wing because they said I was a “cool little kid!” Vic was a muscular 6’3″ with blond hair and the profile of his Scandinavian ancestors. And his girlfriend thought I was “cute.”

Ray, dark hair, average height and build, could have been a network anchorman. He was a pretty boy with perfect hair, gleaming white teeth, and constant energy! And there seemed to be a steady parade of beautiful women hanging out at his place! He was GQ before I knew what GQ was. Always dressed like he was at a photo shoot. (FOP would not do for Ray. He was a Dapper Dan man!)

The genuine appeal of these guys was not real estate closings or Arkansas River barge traffic. See, Ray was also a professional magician and Vic was a former Navy Seal. Ray could make things disappear and Vic was prone to jump off the roof of the two story apartment complex into the pool.

Vic taught me how to snorkel and the value of spit in your diving mask. And he regularly put me on the back of his motorcycle, or in his small airplane, and tried to kill me. (Ten minutes into my very first plane ride he purposely stalled the engine, sending us into an immediate and sure fatal dive! Ten minutes after that he flew us UNDER the Arkansas River bridge!)

Ray took me to the magician’s guild meetings and introduced me to local illusionists. That group was the most eclectic gathering of people I’d ever met. From them I learned the value of mistrust! You simply could NOT trust them. If one of them gave you something, it would probably blow up, shock you, scare you, bite you, electrocute you, or turn into something else that would harm you. I loved those people!

Ray’s place was full of magic props and wizardry. His apartment was like Dumbledore’s office at Hogwarts. And Vic’s place could have been a special ops supply shed, full of cool gear and gadgets that Jack Bauer would have envied!

These guys were perfect role models for a boy. They were accomplished adult men having fun and living life to its fullest! Before I met them, I associated adulthood with the end of fun. That somehow becoming an adult also meant becoming uninteresting and boring. There was nothing uninteresting or boring about either of them!

I learned valuable things from Vic and Ray. Vic taught me the importance of expanding my volume of life experiences. “Ignore the fear and do it anyway … watching is for chumps,” he’d say. And from Ray I understood that things are not always as they seem. “Misdirection and distraction will take your eyes off the real trick, Little Man.” he told me.

The older I got, the more I appreciated the impact that my two friends had on me. The Marine Corps was an environment full of Vics, and I felt right at home there. And Ray’s lessons were invaluable, especially when I moved to Japan, where nothing was as it seemed to my Western eyes … but everything meant something … and nothingness meant everything.

How are you implementing your life goals and dreams? Have you been timid and fearful about writing them down? (Didn’t write them??? What are you waiting for?) Have you been distracted by fearful shadows and too little courage to be bold?

Why not dream big? Why not swing for the fence? Why not take your eyes off the illusion of the temporal and boldly step out in the direction of living with fearlessness and passion?

What do you want your life to look like in a year? In three years? In five? What steps are you taking now to ensure that it looks that way?

Seriously. What are you doing to get there?

I had a dream of living in Japan when I was only 6 years old. But it took time to get there. It took a plan. By the time I moved to Tokyo, I was a full grown man, married, with little children. I was out of the Marine Corps by that time and this wasn’t a military move. This was my dream. Tons of people warned me about doing it. They said that taking my kids out of their culture, language, and country, away from their family and friends, would ruin them. They said that I was making a mistake. People told me that I was being reckless, foolish, selfish. Dreams are for people who sleep, not for the reality of the real world, I was told. Neither of my parents were that supportive. The nay-sayers said my kids would be damaged, stunted. There were statistics, they said. Studies.

They were wrong.

Most people will dream small, if they dream at all. Most are afraid to fail, or afraid to succeed. Most put too much weight on the opinions of others, living their lives on a short leash by committee permission.

Ease, predictability, comfort, fear, materialism, boredom, social convention, feebleness of resolve, laziness, and routine will suck the life out of your brief time on earth. And you’ll hardly notice it happening. The infection of mediocrity will set in without detection, never tripping the alarm.

We get one shot. One life. And wasting time — living a “default life” on someone else’s terms — sounds like monotony and misery on the slow-motion lockstep march to unhappiness, irrelevance, and the grave.

Don’t make the mistake of thinking that breathing is living. Neither is “living” vicariously through someone else.

Do you believe that you’ve peaked? If you were to draw a bell curve and then put an X on it, where you think you are today, where would that X be? Peaking? Peak? Downward slope? Bottomed out?

Be bold, my friends! Keep your eyes on the life you want.
Don’t settle!
Don’t settle!
Don’t settle!
“The minute you settle for less than you deserve, you get even less than you settled for.” ~Maureen Dowd

And don’t expect everyone, or anyone, to approve.

This is YOUR life! Yours! Live it on your terms! Waiting for committee approval will keep you on the sidelines. If I’d waited for a consensus among my friends and family, I’d have never done 95% of the things I’ve done. Take responsibility and go for it on YOUR terms!

Live your life like you own it! You’re the sole proprietor, the owner/operator of You!

Thanks Vic and Ray … wherever you guys are! I hope you’re still crazy after all these years!

— 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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PHYSICAL FITNESS CHALLENGE FOR ALL TOMORROW

JULY 4TH: ONE WORKOUT AT 7AM! (All other classes stand-down.)

HAVE YOU BEEN A BOOT CAMPER FOR MORE THAN 6 MONTHS BUT LESS THAN A YEAR?
Please let me know ASAP! You’re a PFC!!!

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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.”)

Misused Healthy Eating Concepts -Simple Ingredients

As a Registered Dietitian, I see nutrition fads come and go. One month the hot topic is the Paleo diet, the next month it is juicing, and the next it is going gluten free. With so much nutrition misinformation out there, even the most knowledgeable of consumers can be mislead by clever marketing tactics and even by the personal opinions of well meaning “food enthusiasts.”

Over the next eight weeks, I will be clearing up the confusion on eight healthy eating concepts that are misused, misunderstood, or just plain wrong. This week’s concept is “made with simple ingredients.”

The new buzz word you see all over the store shelves is the word “simple.” As in “made with simple ingredients, ones that you can pronounce” The clean lines of the packaging, the minimal writing, and down to earth look of the product can easily fool you into thinking that a product healthy and is better alternative for you and your family.

Foods with simple, even one word ingredients can be very healthy, such as eggs, chicken, fish, nuts, broccoli, to name just a few. These “simple foods” are loaded with vitamins, minerals, and nutrient dense calories. You should reach for these types of foods frequently as the foundation of a healthy diet.

The issue is, the word “simple” is showing up on foods that aren’t nutritious. You can find this buzz word on gourmet ice creams, candies, cookies, and other foods that contain only a few ingredients such as sugar, cream, salt, and oil. If you haven’t noticed, we eat plenty of sugar, salt, and oil as is. We don’t need more of these kind of “simple ingredients” we need LESS of them, so for food marketers to try to say that their less nutritious, “simple” ingredient foods are a health bonus is just plain wrong.

Adapted from Huffington Post Healthy Living.

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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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ACTIVE DUTY ROSTER OF VETERAN BOOT CAMPERS!

Are you coming up on promotion? Let me know! If you’ve been in the program for 6 months straight, you should be on the roster!

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 ACTIVE DUTY ROSTER

Under 6 months is a Private

Private First Class is more than 6 months but less than 1 year.
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– “El” McCain 11/2013
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014

Over 1 year is a Lance Corporal
– Pam Torres – meritoriously promoted 12/2012
– Teresa Reed 2/2012*
– Emma Crystal 5/2012
– Megan Collins 6/2012
– Maria Wyatt 6/2012
– Susye Clark 7/2012
– Lora Gubanov 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
– Gina Tice 4/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 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
– Beth Stengel 2/2012
– Chris Kelley 6/2102

Over 3 years is a Sergeant
– 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
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– 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
– Emily Melonas 6/2010
– Keith Renard 6/2009*

Over 5 years is a Gunnery Sergeant
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008
– Patrick Moore 9/2008
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*

Over 7 years is a First Sergeant
– Megan Warr 8/2006
– Rob Norcross 8/2006
– Kay Ryan 10/2006
– Michelle Crockett 3/2007
– George Rose 5/2007
– Henry Kenworthy 5/2007
– Leslie Garey 6/2007

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– 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
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

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!

(This is not in conjunction with other discounts and is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up yourself with your bank usually online and easy as pie!)

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USMC FITNESS BOOT CAMP CLASSES

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)
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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