Sergeant Tony's Blog

Archive for September, 2014

It’s Not Me, It’s You! — Sgt. Tony Ludlow, blog post for 9/25/2014

Sep. 25th 2014

Every man I know, from Congressional Medal of Honor winners to skinny middle school boys whose voices still crack when they talk, is afraid of the same thing: female drama.

Actually it’s not fair to say that we’re fearful of it, we just find is so unpleasant and awful that we’ll do practically anything to avoid it. So in order to by-pass that bit of repugnance, we’ll do the following: leave a break up voicemail message on her work phone, send break up texts, and change our Facebook relationship status with no prior warning to her. We’ll even send a break up message through some intermediary.

Cowardice? Maybe.

We aren’t interested in “the talk” … either giving one or receiving one.

As men, we know that when you ladies say, “we need to talk,” we’re relatively certain that you aren’t going to say, “Listen, I’ve been totally unreasonable and bitchy lately, I hope you’ll forgive me.” We are 100% sure that the woman who declares that “we need to talk” is going to give us a detailed recitation of OUR infractions, misdemeanors, and felony offenses. It’s a kangaroo court where the plaintiff is also the prosecuting attorney, judge, and jury. And if the defendant doesn’t show enough contrition and guilt after the case has been presented, the plaintiff will crank up the histrionics.

Yeah, we love those talks.

As men, when the “thrill is gone” from a relatively short-term relationship, we’ll just become “too busy” and quit calling, emailing, and texting. Work is “crazy,” we’ll say. And other crap like that. And yes, I’m guilty of this. Every man I know is too. And so is every woman.

But that’s not really what this is about.

Last week I talked about attraction not being a choice. That it either is or it isn’t there. Most of us know this to be true. If you’ve ever been single and one of your friends fixed you up with someone you’d never met before, you knew whether you were attracted to them within the first few minutes of meeting them.

Certainly there are things that someone can do to enhance their attractiveness quotient: work on themselves, inside and out; learn to be happy alone; learn to be patient; have their own life, their own friends, their own source of joy and happiness, etc.

But what about a situation where initially there was some level of attraction, but then …?

We were fixed up, “Allison” and me, by a mutual friend who thought we’d be a good match. I’d seen her picture and she’d seen mine and both of us, apparently, were not repulsed by the other and agreed to meet for dinner. She had short red hair and clear blue eyes and seemed to smile all the time. Plus she had good posture. After a few minutes, I actually thought I might have a connection with her! Allison was from Lexington, KY and had graduated from UK with a degree in anthropology and was working as a mortgage broker. (Since this was before the Calipari debacle, I hadn’t yet developed a bias against UK.) She seemed energetic and happy and confident. And energetic and happy and confident are huge! Allison even asked questions about me. And she listened. We seemed to have a number of things in common. A number of safe things, of course.

Over the next few weeks, I saw Allison once on the weekends and had at least one or two interactions with her during the week. In the beginning of a relationship, romantic and otherwise, we do a little dance. We talk about safe subjects and try not to introduce anything too controversial in the process of getting to know the other person. We keep our crazy cards — if we have them — close to our chests and try not to give too much away too soon. We try not to smother the other person by coming on too strong or too fast. There’s an unwritten law or agreement, a timed choreography, to relationship building. It’s a bit like practicing tennis. The goal is to keep the ball in play. You don’t hit winners. You don’t get impatient waiting for the other person to return the ball by hitting more balls over the net. You wait for the other person to return the ball before you put another ball, or balls, in play. You wait.

Think of it using this metaphor: the relationship is like a bridge under construction. In the beginning, it’s like a rope bridge with wood slats that you have to walk over carefully with your hands on the rope that’s doubling as a banister. Over time the rope bridge becomes a wooden foot bridge that becomes a wider reinforced wooden bridge that could support more weight and maybe over time that bridge that was once a rope bridge becomes a Brooklyn Bridge capable of bearing tremendous weight for years and years. But if you put the weight of a car on a rope bridge, it will fail. You must be patient. You must wait. The bridge will be built over time and it may not be built on your time schedule … so you must wait.

You wait.

Even if waiting is uncomfortable, and it is.

You wait.

Good things are worth waiting for. And in a culture of instant gratification, overnight shipping, and next day delivery, we seem unable or unwilling to exercise one of the grandest of all virtues: patience.

As the days passed, as much as I had wished otherwise, my interest in Allison started to wane. What had started out with a good deal of anticipation had stalled. Allison clearly wanted something more in the relationship and this introduced a dynamic into our interactions that made me feel a little claustrophobic. She wanted more time and more of a commitment and she wanted it quicker than what I was comfortable with.

I didn’t understand her hurry, her impatience. She progressively called, emailed, and texted more than I was returning, almost 3 to 1. I’d get three forms of communication from her before I even had a chance to respond to one. Plus I hate talking on the phone! (Which I told her.) We’d started out positive and upbeat and energetic and fun. But it was starting to look and feel like something not those things. I felt myself tense up and I didn’t like that feeling.

Over the next couple of weeks, I started to step back. Allison responded by coming on even stronger and pouting and acting upset by my failure to respond in a “timely” way, and in a way that she preferred, to her ever increasing correspondence and phone calls. What?? She demanded answers to needy insecure questions. What had happened to that energetic, happy, confident, and positive lady I’d met in the beginning?

I was progressively becoming confused and frustrated. She seemed to use passive aggressive tactics to express a neediness that I hadn’t seen initially. She was doing just the opposite of what she should have been doing if she wanted to be in a relationship with me. We’d barely been seeing one another for six weeks.

At about that time, I kissed her goodnight after we’d been out to dinner and a movie. It was no full on passionate kissing, hardly more than a peck. As I pulled back and turned to go, she said, “So, where do you see this going?”

I’m sorry, what? …

That was when I knew that it was over for me. I was done.

Initially there had been attraction and interest, but those things waned over time and eventually they died all together as her agenda and impatience got the best of her and changed the essence of our relationship.

So, did I sit down and explain these things to Allison? Did I call her and explain what had happened? Did I explain why I’d lost interest in her? Did I do the hard work of telling her that she’d smothered me and choked out the attraction? No. I did the easy thing and just quit contacting her and quit responding to her. When I couldn’t ignore her calls, I answered and said that I was so busy with teaching, coaching, and leading boot camp that I just had no time for a relationship. It was crazy busy and hectic, I explained.

I lied.

Generally speaking, we give people a noble reason or excuse for not satisfying their expectations and desires. We’re busy. We’re swamped at work. We had a prior engagement. We’re tired. We have out of town guests. We’ve got a sick relative. We’ve got to travel on business. We’re going through a strange time in our lives. We say these kinds of things in order to avoid having “the talk” and explaining that we don’t like that person anymore and these are the reasons why we don’t want to be with you anymore. We don’t want to tell the other person hurtful things. It’s not you, it’s me. We don’t want to hurt them more than they’re already going to be hurt, so we put the onus on ourselves.

This applies not only to romantic relationships but also to casual friendships and other associations. Friendship building is much like interacting with cats and kids. The more you pursue them, the more they’ll run from you. Too much, too fast, too soon is not only the biggest mistake made by new runners, it’s the biggest mistake made in relationship building, right up there with borrowing money from someone. There’s an ebb and flow to the process of relationship building that can’t be ignored and can’t be hurried. No one likes an interloper. Some people bounce from one relationship or group of friends and associates to another, going in quick and smothering people in the process. Then they seem truly surprised when that situation turns sour and people withdraw from them.

They never give us the gift of missing them … because … they … are … always … THERE!

How can anyone relax if they feel they’re being hunted or nagged or stalked? Which differs immeasurably to being wanted. I think we have in our genetic code a DNA strand that dates back to our earliest ancestors, a flight or fight response mechanism that helps to keep our species from extinction. I think we have an instinctual reaction to being hunted, which differs immeasurably from being desired. The hunter has little concern about the personal feelings and preferences of the hunted. The hunter only cares about their own needs being met.

We all have needs.

But I don’t want to be needed. I want to be wanted. Being needed means there’s something that doest work, something that’s not functional about the other person that I need to fix. Or the situation is dysfunctional and needs repair.

I may “need” a new Boot Camp Assault Vehicle, but I “want” a 1970 Chevy Chevelle SS 454 five speed on the floor (but I’d take any year model! I’m not that picky!). I may need a balanced diet and healthy eating, but I want ice cream.

Some people can’t be alone. They MUST have someone in their lives. And that often means ANYone. Some people are in constant need of stimulation and new things. Some people are easily bored and are in need of entertainment and trips and trinkets and do-dads. Some people — ordinarily ladies — have agendas (marriage, house, kids — QUICKLY! Can’t you hear the tick tock?). Some people are carrying the unresolved baggage of a previous relationship(s) and they need the next person, or next situation, to fix it. Some people reek with the smell of desperation and that scares everyone away.

Relationships are best forged over time. I immediately put up defenses and a wall of suspicion when someone new barges into my life in a hurry, assuming a familiarity that is not in evidence and inserts themselves in my life uninvited. My friend from childhood, Carolyn, used a metaphor of an old Southern antebellum house to describe me. She said that I have a big front yard and an enormous wrap around porch and I invite everyone from the street to the yard for a picnic. And most everyone is warmly welcomed onto the porch. But few get invited inside. And those that do get invited inside, are those who’ve spent a good deal of time outside earning trust and spending time with me.

I rather think a lot of us are that way. I think the majority of us can be described with a similar metaphor: big yard, wrap around porch, restricted entrance to the inside.

Good friendships and good relationships are the ones built on a deep foundation that takes time to dig and reinforce.

Single friends, work on you! Be happy and healthy, confident and patient. Learn to be comfortable and happy in your own company and in your own life. Relax. There are worse things than being single. Your best day in a dysfunctional relationship is still less desirable than your worst day alone. Trust me.

— 30 —

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– CARDIYOGA FOR ALL TODAY!
However, if it’s raining, we’ll do BOGA

– COLLEGE GAME DAY ON FRIDAY!
During college football season wear your favorite team’s shirt or hat or other gear every Friday! (Or whenever your team plays!)

– BUFFALO RUNNERS HALF MARATHON TRAINING THIS SATURDAY — BACK TO SHELBY FARMS!

We’ve changed our run day to SATURDAYS! (Weather permitting.)

Our next training run will be this Saturday morning at 7am.

The cost for the 3 months of training is $75 for active duty boot campers and $125 for “friends of boot camp.” And it’s not too late to get started. Let’s talk!

If you’re not interested in half marathon training, but you’d like to get your one hour of CC (continuous cardio) with the Buffalo Runners, you’re welcome to join us at no cost!

Our goal will be to run on Saturdays, but if the weather forecast for the weekend makes it more prudent to run on Sunday instead, then we’ll run on Sunday.

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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.”)

The Buzz about Coffee and Caffeine

If you love nothing more than a freshly brewed cup of coffee in the morning, then you are definitely not alone. Caffeine may be the most widely used stimulant in the world with approximately 90 percent of Americans consuming caffeine on a daily basis. More than half of us consume more than 3 cups of coffee a day or approximately 300 milligrams (mg) of caffeine with about 10% of us taking in more than 1000 mg a day.

Caffeine is a natural component of chocolate, coffee, and tea, and is also added to most colas and energy drinks. It’s also found in diet pills and some over-the-counter pain relievers and medicines.

One thing is certain, caffeine is addictive. Although caffeine’s effects are milder than other stimulants like amphetamines, cocaine, and heroin; caffeine uses the same mechanisms that these harder drugs use to stimulate the brain. When you drink a cup of coffee, the caffeine is quickly absorbed from your stomach and peaks in your blood in 1-2 hours. It increases your heart rate and blood pressure to give you a quick, high buzz that feels like energy.

Luckily, since coffee is so widely consumed, it has been researched extensively. According to leading health and medical experts, the general answer is that normal coffee consumption (about one large mug a day) will not hurt your health. To date, there is no obvious connection between caffeine and cancer, high blood pressure, or heart disease.

However, certain people may want to limit their caffeine or choose decaf coffee. People prone to ulcers, pregnant and/or breastfeeding women, and those who have anemia, or low iron levels would want to limit their caffeine intake since caffeine can reduce iron absorption.

Studies show that just 30 mg of caffeine can have an impact on your mood and behavior. But an intake of just 100 mg a day can lead to physical dependence and withdrawal symptoms, so consuming a large coffee in the morning and an energy drink in the afternoon can be enough caffeine to cause withdrawal symptoms the next day. Those withdrawal symptoms can cause the fatigue that actually sends you in search of that next cup of joe.

Caffeine has also been shown to enhance exercise performance. No wonder we see it in so many sports gels and gu’s. According to the American College of Sports Medicine, studies from the 1970’s suggested that caffeine enhanced endurance performance by increasing the release of adrenaline into the blood stream which stimulated the release of free fatty acids from fat tissue and/or skeletal muscle. The working muscles use this extra fat early in exercise, reducing the need to use the body’s carbohydrate or glycogen stores. By sparing muscle glycogen in the early stage of exercise, it allowed the glycogen stores to be used later in exercise which delayed fatigue.

More recent studies have reported that consuming 3-9 mg of caffeine per kilogram (kg) of body weight one hour prior to exercise increased endurance running and cycling performance of well-trained elite or recreational athletes in a laboratory setting. To put this into perspective, 3 mg per kg body weight equals approximately 2 regular size cups of coffee; and 9 mg/kg = approximately 5-6 regular size cups of coffee. The exact mechanisms for how caffeine increases endurance has not been clearly established, but it may involve metabolic, hormonal, or direct effects of caffeine on muscles and/or on the nervous system.

According to the Academy of Nutrition and Dietetics, caffeine, when used moderately, may help improve performance when you haven’t had a good night’s sleep. But that’s really part of the problem, because overuse of caffeine can interfere with sleep, in some cases substantially. It takes about 3 to 4 hours for the caffeine to be eliminated from your body. In children and adults, caffeine can lead to disturbed sleeping patterns, anxiety and nervousness, upset stomach, headaches and difficulty concentrating. For anyone looking for energy, the best way to get it is naturally. Eat healthfully, stay hydrated, get lots of exercise (I highly recommend USMC Fitness Boot Camp) and get plenty of zzz’s.

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Here’s a special running opportunity for you from Boot Camper, “Homefries!” She writes:

Hi bootcampers!
My name is Theresa Reed (aka “Homefries” or “Homeskillet”)! Some of you might know me from various bootcamp classes, mostly the 6:45am class.
I am part of a club this year at my school called SVOSH. This organization of student doctors goes to different countries around the world and provides free eye care and glasses to the people in those communities. In the past, the club has sent SVOSH members to Haiti, Belarus, Belize, Columbia and Honduras.
In order to go on the trip, each member (myself included!) is required to raise at least $500 and contribute at least 60 volunteer hours to the club.
In order to meet my goals, I am recruiting people for the SVOSH Eye 5k. I get $10 and 1 hour towards my goal for each person who signs up AND mentions my name in their registration! I will be running, but you don’t have to run with me! You can walk and eat a hamburger if you want to, or you can try to beat the current course record of 15:13! I will be doing neither of these things.
Where? Southern College of Optometry (1245 Madison Ave)
When? Saturday, October 4th @ 10am (check-in is at 9:00am)
Cost? $20 through Sept 30th; $25 October 1-4.
Where does the money go? All proceeds go towards travel expenses for SVOSH volunteer trips.
Perks? You get a really cool T-shirt! Music, food and refreshments will follow the race, and medals will be awarded to the top three finalists in each age group.
Registration Instructions: -Follow the link below to register. -When the form asks, “How did you hear about this event”, put “Through someone in the SVOSH community”. In the line below, please put my name, “Theresa Reed”.
Link to register: http://racesonline.com/events/eye5k Info about the race can be found at www.svoshsco.org/eye5k.html The current course record is held by Olympian Josh McAdams with a time of 15:13! If you would like to read more about SVOSH, you can go to www.svoshsco.org

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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:

Private Sam Podesta
Private Ben Newsham
PFC Tim Jacobs
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 Chief Warrant Officer 2 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.
– “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
– 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
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– Karen Tronsor 9/2013

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
– ShaWanda Upshaw 10/2011
– 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
– Lora Gubanov 8/2012
– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Lindsey Leet 9/2013
– Morgan Johnson 9/2012

Over 3 years is a Sergeant
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 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*
– 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*
– Tim Romanow 8/2010

Over 5 years is a Gunnery Sergeant
– Patrick Moore 9/2008*
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009
– Robert Hunt 8/2009*

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*
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008

Over 7 years is a First Sergeant
– 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
– Megan Warr 8/2006
– Rob Norcross 8/2006

Over 9 years is a Warrant Officer 1
– 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
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Amy Singer 9/2003

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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Let Me Down Easy — Sgt. Tony Ludlow, blog post for 9/17/2014

Sep. 17th 2014

“Tony, I just don’t like you like that. I like you, but just as a friend. I don’t want to lose you as a friend. So, is that cool?”

Crap.

The Friend-Zone.

If you’ve been single in the past decade or more, odds are you’ve heard this term before. The Friend Zone refers to a situation in which a friendship exists between two people, one of whom has an unreciprocated romantic or sexual interest in the other.

The Friend Zone isn’t new. It’s been around for as long as people have been interested in other people, it’s just that now we have a cute little word to describe it.

Even in the Old Testament there’s a reference to the Friend Zone. Well, sort of. Jacob was one of the son’s of Abraham, who happens to be the father of two peoples: Arabs and Jews. But that discussion is for another day. Anyway, Laban was a man who had two daughters, Leah and Rachel, and when Jacob came rollin up on them he said, “sup’ ladies?” and was instantly attracted to Rachel, the younger sister. He walked up to Rachel and said “howUdooin?” Since he had to have Rachel, he told her daddy, Laban, that he’d work for 7 years just to marry Rachel. Laban said, “Cool,” or words to that effect. After 7 years, the wedding day came and near the end of the wedding ceremony, whilst no one was noticing, Laban pulled a switch-a-roo and substituted Leah for Rachel. Laban tricked Jacob into marrying Leah and Jacob didn’t figure it out until after he and Leah consummated the marriage and realized that he’d been film-flamed. Leah was the oldest and, according to tradition, was to marry first, but she was clearly in the Friend Zone with Jacob. So, NOW what? Well, poor old Jacob kept Leah as his wife and then had to work some more before Laban would let him marry Rachel too. But poor Leah was always in the FZ.

Several years ago I was given some advice, but not soon enough for it to be helpful when I could have used it the most. I was told that attraction isn’t a choice. It would have been great if one of my parents would have told me something like this when I was about 12 or 13:

“Son, no matter what you say or do, there will be some people who won’t like you or won’t love you. And more than likely, it won’t be your fault and it won’t be something that you can fix. That doesn’t mean that they’re a bad person or that you’re a bad person or that you shouldn’t always seek to be the best you that you can be. You should always try to be the superlative version of yourself. But even the perfect version of you won’t be preferable to everyone. It’s like preferring one flavor of ice cream over another or preferring a certain kind of music over another. There’s nothing wrong with coconut cream pie, unless you don’t like coconut and prefer pecan pie instead. There will be some girls who will like you a lot as a friend and will think you’re great, that you’re funny and smart, but won’t be attracted to you romantically. And that’s ok because it’s not really a choice. It’s not like she’s sitting there looking at resumes and pictures and making a choice based on those things. Romantic attraction is more art than science. Or it’s more like magic, if you believe the pop songs and romantic comedies. Either way, it is or it isn’t. How else can you explain a really awesome girl being attracted to a complete and total loser? Or a fantastic guy attracted to some whack-job? So just relax and be an awesome you!”

Advice like that at 13 years old would have been pretty handy. Actually, it’s pretty handy at any age.

Did you hear that, Bono?

A couple of days ago, coinciding with the release of the new iPhone 6, Apple gave away the new U2 album, “Songs of Innocence.” I didn’t download it or buy it, but it appeared on my phone. (I haven’t found it on my computer though. What did I miss?)

U2 is often called one of the most popular and influential rock bands of the last 30 years! Some say they are without equal, that they are the all time best rock band in rock band history. Two of their band members are identified by a single name or word: Bono and Edge. (You’re Big Time when you’re ID’ed by a single name: Prince, Cher, Beyonce, Sting, Iman, Beck, Chesty, et. al.)

Apple spent 100 million dollars to give away U2’s new album for FREE … only to discover that they quite possibly committed the most colossal marketing blunder of 2014! The album — called mediocre by many — was downloaded to iTunes accounts without the account owner’s request or permission. And even though the album has been listened to by over 33 million people, the criticism and backlash that Apple and U2 set off has been unprecedented. Everything about this thing has been criticized: the music, the marketing, the give away, the unsolicitation, everything.

So bad was the criticism, Apple had to publish the How To for deleting that free album. Apparently (said like the “Apparently Kid”) not everyone wants a U2 album … not even a FREE one!

I wonder if Bono and the boys are taking this hard … how are they dealing with this rejection?

I bet they’re taking it just fine!

Probably the lads of U2 learned a long time ago that not everyone is going to like them, or get them, or prefer their music. They’re probably thinking about the 33 million people who DID listen to the new album. Or they’re thinking about the millions who buy tickets to their concerts.

That’s good for all of us to remember.

Sometimes people aren’t going to get us or prefer us, and that’s ok. Put your best album out there! Be the best version of yourself because it’s good for YOU … and the right people, the ones who prefer you and get you, will come your way. After all, who wants to waste a minute of their lives trying to convince someone that they deserve a chance, to be out of the Friend-Zone? That’s just ridiculous!

Don’t be ridiculous!

— 30 —

——————————————————————————

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

(A Registered Dietitian has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.”)

Healthy Muscle, Healthy You!

Muscle mass is vital for life.

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

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

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

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

Heaving healthy muscles equals a healthier you!

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– CARDIYOGA FOR ALL TOMORROW!
However, if it’s raining, we’ll do BOGA

– COLLEGE GAME DAY ON FRIDAY!
During college football season wear your favorite team’s shirt or hat or other gear every Friday! (Or whenever your team plays!)

– BUFFALO RUNNERS HALF MARATHON TRAINING THIS SUNDAY — BACK TO THE UNIVERSITY OF MEMPHIS
Our first training run will be this Sunday morning at 7am. Ordinarily we’ll be training at Shelby Farms Park, BUT this Sunday there will be a very large event at the park with no space to park our cars and no room to run, so we will run at the U of M this Sunday! Meet in the parking lot in front of Mt. Fuji — the parking garage on Zach Curlin.

The cost for the 3 months of training is $75 for active duty boot campers and $125 for “friends of boot camp.”

If you’re not interested in half marathon training, but you’d like to get your one hour of CC (continuous cardio) with the Buffalo Runners, you’re welcome to join us at no cost!

Our goal will be to run on Sundays, but if the weather forecast for the weekend makes it more prudent to run on Saturday instead we’ll run on Saturday instead of Sunday.

——————————————————————

Here’s a special running opportunity for you from Boot Camper, “Homefries!” She writes:

Hi bootcampers!

My name is Theresa Reed (aka “Homefries” or “Homeskillet”)! Some of you might remember me from various bootcamp classes, mostly the 6:45am class.

I am part of a club this year at my school called SVOSH. This organization of student doctors goes to different countries around the world and provides free eye care and glasses to the people in those communities. In the past, the club has sent SVOSH members to Haiti, Belarus, Belize, Columbia and Honduras.

In order to go on the trip, each member (myself included!) is required to raise at least $500 and contribute at least 60 volunteer hours to the club.

In order to meet my goals, I am recruiting people for the SVOSH Eye 5k. I get $10 and 1 hour towards my goal for each person who signs up AND mentions my name in their registration! I will be running, but you don’t have to run with me! You can walk and eat a hamburger if you want to, or you can try to beat the current course record of 15:13! I will be doing neither of these things.

Where? Southern College of Optometry (1245 Madison Ave)
When? Saturday, October 4th @ 10am (check-in is at 9:00am)
Cost? $20 through Sept 30th; $25 October 1-4.
Where does the money go? All proceeds go towards travel expenses for SVOSH volunteer trips.
Perks? You get a really cool T-shirt! Music, food and refreshments will follow the race, and medals will be awarded to the top three finalists in each age group.

Registration Instructions: -Follow the link below to register. -When the form asks, “How did you hear about this event”, put “Through someone in the SVOSH community”. In the line below, please put my name, “Theresa Reed.” (Don’t write “Homeskillet,” that’s one of Tony’s nicknames for me!)

Link to register: http://racesonline.com/events/eye5k Info about the race can be found at www.svoshsco.org/eye5k.html The current course record is held by Olympian Josh McAdams with a time of 15:13! If you would like to read more about SVOSH, you can go to www.svoshsco.org

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MAKE A $&(#&@^#!*% FACE!!!!

INCREASE YOUR WEIGHTS!

YOU GET OUT WHAT YOU PUT IN!

What you get out of the workouts is determined by you.

How much do you work? How much effort you put into trying to do all of the repetitions with proper form and how much weight you’re using will determine what you get out of each workout.

YOU DETERMINE WHETHER YOUR WORKOUT IS HALF-ASS OR KICKASS!

It’s time for you to go up in weights … that’s what I’m thinking!

MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!

—————————————————

EVERY WEDNESDAY AND THURSDAY ARE T-SHIRT DAY!

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

—————————————————

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:

Private Sam Podesta
Private Ben Newsham
PFC Tim Jacobs
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 Chief Warrant Officer 2 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.
– “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
– 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
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– Karen Tronsor 9/2013

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
– ShaWanda Upshaw 10/2011
– 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
– Lora Gubanov 8/2012
– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Lindsey Leet 9/2013
– Morgan Johnson 9/2012

Over 3 years is a Sergeant
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 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*
– 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*
– Tim Romanow 8/2010

Over 5 years is a Gunnery Sergeant
– Patrick Moore 9/2008*
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009
– Robert Hunt 8/2009*

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*
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008

Over 7 years is a First Sergeant
– 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
– Megan Warr 8/2006
– Rob Norcross 8/2006

Over 9 years is a Warrant Officer 1
– 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
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Amy Singer 9/2003

Battalion Executive Officer
Major Richard Bourland, 9/2003

* broken time

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ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

———————————————

BOOT CAMP DISCOUNT

If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee!

(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.

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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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Hotty Toddy — Sgt. Tony Ludlow, blog post for 9/10/2014

Sep. 10th 2014

In the fall of 1998 I attended a coaches meeting here in Memphis. It was the Tennessee Secondary School Athletic Association’s (TSSAA) basketball coaches pre-season mandatory meeting. The Director of the TSSAA and his staff conduct a couple of days of preseason meetings and seminars going over everything from safety, liability, administration, and rule changes including game situation scenarios. The meetings included high school athletic director’s, boy’s varsity, and girl’s varsity basketball coaches and their staffs.

I had, only a few months earlier, moved back to Memphis after being in Japan for a decade. I didn’t know any of the coaches and was new to the TSSAA. All of the coaches filed into the meeting room and sat at unassigned cafeteria type round tables. During the breaks I met the coaches at my table. The pecking order among coaches usually have boys coaches at the top tier and girls coaches in the second tier. One of the coaches I met, a really nice guy, had a strange coaching resume: he coached football and girls basketball. Weird, I thought. I’d never met anyone with that kind of coaching experience. And he’d had a good amount of success in both sports. In fact, his girl’s basketball team won the state championship the year before.

Hugh Freeze was indeed an odd combination of coaching experiences.

Since then, of the two us who sat at that table, one has done quite well for himself.

The other is coaching at Ole Miss.

Hugh Freeze, as most of you probably know, went on to win multiple state championships in both football and girls basketball at Briarcrest High School. One of his basketball players, our own Elizabeth Schriner, was on a couple of his state championship teams and knows Coach Freeze well. He left Briarcrest and had successful coaching runs at Lambuth and Arkansas State. And now he’s in his 3rd season as head football coach at Ole Miss.

If you know me, you know that I make fun of Ole Miss more than I make fun of the Air Force and Coast Guard combined. Most of my jabs are good natured, since I have a number of Ole Miss grad friends who have explained to me that Ole Miss “might not win every game, but we’ve never lost a party.” Indeed. Indeed. Party on Rebels. Or is it the Black Bears? Or Care Bears. I digress.

I secretly pull for Ole Miss to succeed because of Hugh Freeze. He befriended me when I was the newbie coach in the area and I hope he’s as successful as possible — except when Ole Miss plays Arkansas! He’s truly done the impossible. Name one SEC football coach who worked his way into the college ranks by successfully coaching high school football AND girls basketball? In fact, a lot of successful high school coaches falter at the college level.

So, how did he do it?

I’ll tell you how Hugh Freeze got where he’s gotten … hard work and commitment. Most successful high school coaches live and breathe their job. God bless any spouse or significant other who hangs tough with their coach spouse/partner. When I was coaching high school basketball, I was consumed with it for the 5 months or so of the season. I woke up thinking about basketball and went to bed thinking about basketball. Like most coaches, I didn’t like to lose. I’d beat myself up and micro-analyze every loss for at least three days after. Wins were only celebrated for about an hour or so after the game. During the off season I attended coaching clinics all over the country. I bought books. I watched videos. I talked to successful high school and college coaches in other states. I was a student of the game. And during the season I was obsessed … and knew it. Now multiply that by 100 and you’d have the life of a college coach.

I asked Elizabeth why she thought Coach Freeze was a successful coach. Here are 5 of those things:
1) He was tough, but fair, and didn’t tolerate any slackers.
2) He insisted on conditioning because it would pay off in the long run.
3) He didn’t dwell on the losses but immediately started preparing for the next game.
4) Attention to details with some fun thrown in.
5) He emphasized the fundamentals.

Obviously, there are applications in life to these things. Read that list again. Once more. Slower.

How would you apply them in your own life?

Sometimes we think about people who are successful, especially leaders, as having “it.” That intangible that makes someone successful. You can’t teach it. You can’t coach it. You can’t get it in a book or seminar. Some people, no matter what they do, will only be average at what they try or do. They may be adequate. They may get the job done. But they don’t have “it.” They don’t have what it takes to really own it. If they’re in positions of leadership and authority, their subordinates may follow them but only because they have to, not because their leader inspires them.

I can’t tell you how many things I’m mediocre at. Tons of things. Here’s a partial list: playing the guitar, playing the drums, competitive swimming, diving, cycling, running, math, baseball, football, basketball, auto mechanics, Latin … Then of course there are things I’m terrible at: soccer, playing the piano, dentistry, line-dancing, rodeo … it’s a long list.

The challenge and adventure in life is to try to find something that you’re both good at AND that you’re passionate about. Finding that may take a long time, maybe a lifetime. When you do find it (some of you already have!), you’ll be successful, but maybe not rich. Your success may not translate to a lot of money. And in that case, you simply adjust your financial obligations to match whatever level of income your success translates into. Actually, you adjust your financial obligations to be considerably lower than what your income allows. And in that way, Coach Freeze and I are both successful. And quite possibly you are too! It’s even possible that I’m more successful than the head coach at Ole Miss. It’s possible. He might be financially overextended and stressed out or he may not be as happy in his job as I am. The drunks in The Grove may cheer him one day and boo him the next. That doesn’t sound like much fun or much job security. I have no one doing that at my job … well, not currently anyway! Plus, I don’t have to work at Ole Miss! Winner!

Unless you’re Bill Gates or Warren Buffett (or someone with that kind of buying power) you have to impose discipline, self-restraint, and make adjustments in your expectations and spending commensurate with, or lower than, your income. Coincidentally, both Gates and Buffett exercise self-restraint, living well below their means and giving vast sums of their wealth away to charities and worthy causes instead of buying more, and newer, and bigger.

Be tough on your own opinions, but be fair too. And be fair with others.
Remember that life is a marathon and not a sprint. Pace yourself.
Don’t dwell on past failures. Not even God can change the past. Learn from it. Do better. Move on!
The devil is in the details. Make a list.
Most jobs and life skills can be distilled to simple fundamentals. Master them.

I’m happy to see Hugh Freeze succeed, even if it means Ole Miss wins!

— 30 —

————————————————————————

– CARDIYOGA FOR ALL TOMORROW!
However, if it’s raining, we’ll do BOGA

– COLLEGE GAME DAY ON FRIDAY!
During college football season wear your favorite team’s shirt or hat or other gear every Friday! (Or whenever your team plays!)

– BUFFALO RUNNERS HALF MARATHON TRAINING CONTINUES THIS SUNDAY, SEPTEMBER 7
Our second training run will be this Sunday morning at 7am at Shelby Farms Park. Meet in front of the Visitor’s Center.

The cost for the 3 months of training is $75 for active duty boot campers and $125 for “friends of boot camp.”

Our first run on Sunday will be 1hr 10min. We’ll have a Q&A at the end of every run with tips and ideas. Be prepared for a short description of the training at the end of our first run on Sunday.

Also, the first run is a “no strings” event. If you’re not sure if you can do the training, you can come and try it out at no obligation. (We’ll do a run/walk routine: 5 min run at 11:30 pace, 1 min walk)

If you’re not interested in half marathon training, but you’d like to get your one hour of CC (continuous cardio) with the Buffalo Runners, you’re welcome to join us at no cost!

Our goal will be to run on Sundays, but if the weather forecast for the weekend makes it more prudent to run on Saturday instead we’ll run on Saturday instead of Sunday.

——————————————————————

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.”)

Power up with Protein

Your training diet probably is full of energy rich carbohydrates such as whole grain pasta and fruit. These foods are an excellent source of fuel for your muscles, but a runner cannot live on carbohydrates alone. Carbohydrates, such as grains, fruits, vegetables, and dairy products should be the largest part of your diet, but protein also plays a vital role in your exercise success.

Exercise, such as running or USMC Fitness Boot Camp, increases your need for protein. This additional protein is used to repair muscle, to build additional lean muscle mass, and a small amount is used for energy during exercise. At rest, when you eat enough carbohydrates and adequately build up your carbohydrate stores, you would normally use protein for less than 5% of your energy needs.

Exactly how much protein do you need? You might be surprised. Several studies have shown that very low to moderate intensity endurance exercise does not increase your dietary protein requirements. However, if you run or train more than four to five days a week for more than 45 minutes at a time, your protein needs are increased by approximately 20-25%. Some studies have shown male athletes need approximately 10 to 20% more protein than their female counterparts. For those of you who want to know the specifics, use the chart below to calculate how much protein you need based on your activity level.

Estimated Protein Requirements (kg = pounds divided by 2.2)
Sedentary adults 0.8-1.0 grams/kg
Recreational endurance athletes
(4-5 times a week for approx. 30 minutes at 55% max aerobic capacity) 0.8-1.0 grams/kg
Moderate intensity endurance athletes
(4-5 times a week for 45-60 minutes a day) 1.1-1.65 grams/kg
Elite endurance athletes (Ironman triathletes) and growing teenage athletes 1.7-1.9 grams/kg
Resistance athletes (steady state/experienced) 1.0-1.2 grams/kg
Resistance athletes (early training/novice) 1.5-1.7 grams/kg
Athletes restricting calories 1.75-1.9 grams/kg Maximum recommended amount (for extreme exercise loads) 2.2 grams/kg

Most runners require anywhere from 70 to 200 grams of protein a day. If you weigh 150 pounds (~ 68 kg) and are a recreational runner, you would need to eat 1.2 to 1.65 grams of protein per kilogram a day for a total of 82-112 grams a day.

Most of us consume plenty of protein, with the average American consuming about 12-20 % of total daily calories from protein. That means that more than likely your protein needs can be met by a well-planned diet. Having some type of lean animal or plant protein at most meals and snacks can easily supply you with enough protein for your day. Adding a large glass of milk to your breakfast along with peanut butter on your toast, plus having grilled chicken in your sandwich at lunch, yogurt, and nuts as part of your snack, and salmon for dinner, you would be eating about 100 grams of protein, not including your side items! Strict vegetarians and those on calorie-restricted diets may need to plan carefully to ensure that their diet is adequate in protein.

Food group grams of protein
Starch/bread 3 grams
Meat (one ounce) 7
Vegetables (1/2 cup) 2
Fruit (one small) 0
Milk (eight ounces) 8
Fat 0

If eating a little protein is good, is consuming more protein even better? In general, eating less than two grams of protein per kilogram causes very few side effects in healthy people. Increasing your protein intake beyond recommended amounts is unlikely to result in increased muscle tissue, because the rate at which protein tissue can be built is limited. In other words, if you consume more protein than your body can use, this protein is simply excess calories and is used for energy or stored as fat.

Consuming more protein than your body needs may not only displace other important nutrients from the diet, but it can also increase fluid requirements, possibly leading to urinary calcium loss, contributing to osteoporosis. Eating too much protein, especially if it is not lean protein source, can increase your intake of fat and cholesterol, which may increase your risk of heart disease and other health problems. If you have preexisting renal problems, a high protein diet may actually accelerate the progression of the disease.

I have heard several people say that they feel better eating a higher-protein, lower-carbohydrate diet. Why is this? Remember, everyone’s nutritional needs are different and since some people eat an excessive amount of carbohydrates, this change in eating might make them feel better because they are actually eating a more balanced diet than before. Also, if you have been on a very low-fat diet, adding more protein and fat in your diet can actually help you feel full longer. So remember, carbohydrates are a key fuel for exercise, but do not forget to power up with 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 ARE T-SHIRT DAY!

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

—————————————————

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:

Private Sam Podesta
Private Ben Newsham
PFC Tim Jacobs
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 Chief Warrant Officer 2 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.
– “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
– 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
– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– Karen Tronsor 9/2013

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
– ShaWanda Upshaw 10/2011
– 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
– Lora Gubanov 8/2012
– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Lindsey Leet 9/2013
– Morgan Johnson 9/2012

Over 3 years is a Sergeant
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 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*
– 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*
– Tim Romanow 8/2010

Over 5 years is a Gunnery Sergeant
– Patrick Moore 9/2008*
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009
– Robert Hunt 8/2009*

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*
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008

Over 7 years is a First Sergeant
– 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
– Megan Warr 8/2006
– Rob Norcross 8/2006

Over 9 years is a Warrant Officer 1
– 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
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Amy Singer 9/2003

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 »


25th Buffalo Runners Half Marathon Training Begins!

Sep. 5th 2014

And now comes the beginning! The 25th Running of the Half Marathon Buffalo Runners starts this Sunday, September 7 at 7am!

Location Change: Due to construction and enhancements at Shelby Farms Park, our usual training area, we’ll be running at the U of M this Sunday at 7am. Meet in the parking lot we use for our Mt. Fuji workouts — the parking lot on Zach Curlin in front of the parking garage and next to the Campus School and Field House.

Our first training run (1hr 10min) is always a “no strings attached” training session. This will help those in the “not sure if I can do this” category to see just how doable it is!

Bring water and/or Gatorade!

Cost for the 3 months training is $75 for active duty boot campers — meaning those currently paying for and working out with me. Cost for “friends of boot camp” is only $125! Visitors are welcome!

Pass this on to your interested friends! See you Sunday!

Posted by Tony Ludlow | in Uncategorized | No Comments »


When in Rome, do as the Visigoths! — Sgt. Tony Ludlow, blog post for 9/3/2014

Sep. 3rd 2014

“We’ve got about 10 minutes left in the class, your homework assignment for the weekend is to read the next chapter in your textbook. You can get started now, or … I can tell you a story,” I’d say.

On my Fridays as a teacher, I typically gave the quiz for the previous chapter and then we graded it in class. By the end of class on Fridays, my 11th grade US History students were tired and ready for a break. So when I’d suggest that they could move on to the next chapter or hear a story for the last 10 minutes or so, they always always voted for the story.

“OK, a story it is! You can have the choice between a story where I’m the hero, or a story where I’m humiliated. Which story do you want?” I’d ask.

Without fail, they always always wanted a humiliation story, never a hero story.

Fortunately for them, I had plenty of the humiliation stories.

I told humiliation stories so often that occasionally a smarty pants student would ask, “Coach, do you even HAVE any hero stories? Hahahaha!” Yeah, ha ha ha. Whatever.

Last year at the MS 150 bike ride – a weekend event of two days of riding 75 miles each day — I was thrust into an opportunity to learn some things through another athletic event. If I were asking my Friday US History students which story they’d prefer, this is the story they’d vote for.

This is a humiliation story.

While not a race, per se, the MS 150 Bike Ride requires you to cover 75 miles each day. Your pace is up to you. You can cover those miles at just about any pace you want. However, the longer you spend out on the course, the hotter it can get for you, and the more agonizing it can be.

Did I mention that it’s a hilly course?

I mean, hiLLYhiLLYHiLLyHILLY!

Ashley Holloway, my awesome girlfriend and cycling partner, and I left the Lander’s Center in Southaven, Mississippi along with 20 of our teammates and several hundred more riders early that Saturday. All of us had raised the minimum $300 to participate in the charity ride to raise money for MS research. With your help, Ashley and I raised over $3,000 last year! (Thank you!)

That Saturday morning it was a little cool and slightly overcast when the ride started. Perfect weather.

Ashley and I had trained hard for months leading up to that event; several weekends we’d ridden over 100 miles total for a Saturday/Sunday ride, with our longest single ride being over 80 miles. We felt prepared and ready!

Saturday’s ride had a lot of hills — did I mention that already, the hills? — more than I imagined for north Mississippi. I’m no stranger to north Mississippi, but I had no idea it was so hilly. Fortunately, the temperatures were not too severe and we had a good amount of shade to keep the heat down. In fact, I thought it was a fun ride with plenty of rest stops, called SAG stops, to get water, Gatorade, and a variety of things to eat. So far so good.

After 65 miles of hills and dales, the course turned west to enter the Mississippi Delta.

The cool morning gave way to a blistering early afternoon sun and it quickly heated things up. I had never entered the Delta from the east. Anytime I’d gone to Tunica for a show or other event, it had always been from the north and I was generally unaware of the topographical differences from the Delta and the Highlands. When you enter the Delta from the east, you leave the Highlands by going down a very very steep hill that stretches for a quarter of a mile or so. It’s a really really fun hill! That hill is part of the elevated bluff that separates the Highlands from the Delta and the bluff runs along for miles and miles, probably all the way to Vicksburg or Natchez.

That hill must have been designed for kids riding bikes! I crested the hill and looked straight down it with a big grin on my face, shifted into my big gear, and pedaled hard! I went flying down the hill, getting faster as I went, gaining all of the speed that I could. (This was a LOT of fun!!) I stole a glance at my speedometer at one point and it read 45 MPH – wooooohoooooo!!! – I then quickly decided that taking my eyes off the road – while racing a bike with skinny tires down a hill at 45 MPH – wasn’t a very prudent thing to do! I may, or may not, have made that “weeeeeeeeeeeeee” sound that the little pig makes in the Geico commercials.

All of that fun evaporated as soon as we got to the bottom of the hill and were in the Mississippi Delta where it is flat, flat, flat. By the time we got there, the sun had microwaved the blacktop, hot, hot, hot! No trees for shade anywhere. We could actually see the heat waves rising up off the barren black roads of the Delta with nothing but farmland as far as you could see. The heat from the black top rose up to bake us, and the sun beating down tried to cook us. “Dante’s Inferno” came to mind as we covered the last 10 miserable miles to our finish line at the Gold Strike Casino.

High fives and cheers all around as we finished the first leg of the MS 150! We guzzled Gatorade and ate sandwiches in outside tents and listened to a band play cover songs from the 80s and 90s.

75 miles down, 75 more to go the next day on Sunday.

Unfortunately, Sunday, September 8, 2013 turned out to be the hottest day of the year. THE hottest day of the year!

I can tell you a lot about the first 27 miles of that Sunday’s ride. It was flat. And it was hot. That’s it. It’s the Delta. Remember that hill that we rode down coming into the Delta on Saturday? That fun one? Well, it has a big brother further south that you get to climb to get out of the Delta and back into the Highlands. That particular hill is euphemistically known as “The Wall.”

All of the fun of the hill on Saturday was met with an equal amount of misery on Sunday’s climbing of The Wall, which seemingly goes straight up and goes on for about a quarter of a mile or so. It’s the kind of hill that you down shift into your kindest gear – the Granny Gear – and makes you stand up on the pedals, pumping those pedals, shifting your body weight from one pedal to the next, for all you’re worth, hoping that you don’t fall over or roll backwards down the hill. Half of the cyclists — seasoned and trained cyclists — have to get off their bikes and walk them up The Wall. It’s just that steep. And even the riders who have to walk up the hill arrive at the top exhausted.

The rest of the Sunday course included much of the Saturday course but with even more hills! What? MORE HILLS? Or so it seemed. The rolling hills seemed to have no end, with no shade for cover from the scorching sun … on the hottest day of 2013.

At about the 55 mile mark on Sunday, my tank started to run empty and I started to feel a “bonk” coming on. “Bonking” is the nickname given for when an athlete runs out of energy, steam, stamina, resolve, motivation, and is completely exhausted, and usually demoralized.

Did I mention that Sunday was the hottest day of the year?

It was 98 degrees and there was no shade from the north Mississippi sun. And minute-by-minute I was being reduced from swagger to stagger. Well, that’s not true. I never really swaggered, but swagger and stagger rhyme and I thought it sounded clever. Anyway, Ashley seemed to be getting her second wind and becoming stronger as I was starting to get weak and fade. The bonking feeling comes on like the flu does. You start to feel weak, nauseated, and tired and just like with the flu, you deny that you’re getting sick … you deny that the bonk is growing and hope that the symptoms are just random and that they aren’t the precursor of something worse, a complete breakdown. You tell yourself to suck it up. “Harden the f%$k up!” I said to myself.

We pushed on, slower than before, as I continued to wither, all the while praying that I’d regain my strength and resolve.

Most endurance athletes have bonked at some point. The more you compete, especially at long distances in the heat, the more likely you are to bonk at some point. Bonking is often a result of things you can control, but you neglect or forget. Things like proper nutrition, including carbs and electrolyte replacements for example. An athlete can be properly trained but under-rested, and the bonk can happen because the athlete started the event without sufficient rest. Bonking can happen because the athlete didn’t properly replace the electrolytes in his or her body that are lost through sweat. Bonking can happen when an athlete overheats and the core body temperature redlines and the athlete can’t move forward anymore. Bonking can be the result of heat exhaustion and in some extreme cases, heat stroke.

At mile 68 of the second day, the bonk monster jumped on my back and the day went into full stop.

During the 13 miles before that, I’d been trying to hold on. I’d tried to drink enough, eat enough, and pace myself enough, but all of the symptoms of the bonk weren’t going away: shortness of breath, exhaustion, elevated heart rate, weakness, overheating. By the time Ashley and I got to the last SAG stop, only about 7 miles from the finish, my body had shut down. I got off my bike, found some shade behind a building, and collapsed.

For the next 45 minutes or so, Ashley packed me down with ice and made me drink more water and Gatorade … and then watched helplessly as all of the muscles in my lower body cramped, like those charley horses you get in your calves in the middle of the night. The kind that wake you up and make you scream. All the muscles of my legs cramped simultaneously, along with my abs and some other muscles of my back and arms. I looked like I was having a seizure. It felt like I was having a seizure. I clinched my fists and yelled and tried to get control of my completely rigid body. Ashley elevated my legs and tried to lower my body temperature with plenty of ice. But I couldn’t move at all without more muscles cramping and convulsing. This went on for about 30 minutes.

Good times.

Maybe this was the time to throw in the towel, I thought. Maybe this was it. No shame in covering 143 miles in two days. No need to risk something worse.

Except that I’ve never DNFed in a race or an event. Ever. I’ve finished every race and event I’ve ever entered. Hundreds of races of every kind and distance, from 5ks to full marathons to triathlons to adventure races that lasted more than 48 hours … over decades of competing and not one “Did Not Finish” on my record.

I had to find a way.

After a while, my heart rate slowly dropped to under 80, the muscle cramping and spasms subsided, and I was finally able to stand up. A few minutes later and I was back on my bike. To be fair to Ashley, she nursed me back to being able to stand up, but she didn’t want me to continue. She could see that I was pale and weak and at the end of my endurance and she urged me to call it a day. But I was stubborn. (Unknown to me at the time, she’d talked to one of the SAG vehicle drivers – a SAG vehicle is a truck that runs sections of a long distance cycling event to ensure that all cyclists are safe, that their bikes are mechanically sound, and that the riders are able to continue – and had arranged for him to follow us to the finish, ready to pull me off the course if I faltered again.) (She’s a keeper!)

With Ashley leading the way, we carried on, covered the last 7 miles, and rode across the finish line together!

There will be some who will read this and say I’m crazy. (No argument from me.) There are some who’ll read this and say: yeah, I totally get that!

Is there a take away from this experience? Maybe not. I was properly trained and had taken in the right amount of nutrients. My experience and training and the consultation with the world’s greatest sports nutritionist and dietitian, all indicated that I’d done it right. In retrospect, I probably should have taken a couple of days rest prior to the ride, but given the nature of my work, that didn’t happen. I might have ensured that my electrolyte replacement was more concentrated for the heat and the depletion from day #1. I’ll add these and a few other possible preventions to bonking to my strategic plan and will apply them to the next time.

That’s right. The next time.

The next time won’t be until next year for me and Ashley, but our own Andrew Forsdick — a 10 year member of USMC Fitness Boot Camp and himself diagnosed with MS last year — and his team will be riding the MS 150 this coming weekend!

I know that you’ve all given to ALS and that you give regularly to St. Jude and other worthy causes, but I hope you’ll consider clicking on the link below and make a donation to MS!

http://main.nationalmssociety.org/site/TR/Bike/TNSBikeEvents?team_id=353170&pg=team&fr_id=22797

— 30 —

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– PHYSICAL FITNESS CHALLENGE FOR ALL TOMORROW!

– COLLEGE GAME DAY ON FRIDAY!
During college football season wear your favorite team’s shirt or hat or other gear every Friday! (Or whenever your team plays!)

– BUFFALO RUNNERS HALF MARATHON TRAINING BEGINS THIS SUNDAY, SEPTEMBER 7
Our first training run will be this Sunday morning at 7am. Ordinarily we’ll be training at Shelby Farms Park, BUT this Sunday there will be a very large event at the park with no space to park our cars and no room to run, so we will run at the U of M this Sunday! Meet in the parking lot in front of Mt. Fuji — the parking garage on Zach Curlin.

The cost for the 3 months of training is $75 for active duty boot campers and $125 for “friends of boot camp.”

Our first run on Sunday will be 1hr 10min. We’ll have a Q&A at the end of every run with tips and ideas. Be prepared for a short description of the training at the end of our first run on Sunday.

Also, the first run is a “no strings” event. If you’re not sure if you can do the training, you can come and try it out at no obligation. (We’ll do a run/walk routine: 5 min run at 11:30 pace, 1 min walk)

If you’re not interested in half marathon training, but you’d like to get your one hour of CC (continuous cardio) with the Buffalo Runners, you’re welcome to join us at no cost!

Our goal will be to run on Sundays, but if the weather forecast for the weekend makes it more prudent to run on Saturday instead we’ll run on Saturday instead of Sunday.

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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.”)

The Sunshine Vitamin

Vitamin D is essential for strong bones and is an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.

Could you be deficient in Vitamin D? Ask yourself these questions to find out:

1. Do I get at least 15-30 minutes a day of sunlight on your bare arms and legs?
2. Do I take a multivitamin or Vitamin D supplement?
3. Do I have fair or light colored skin?
4. Am I under 60 years of age?
5. Am I at a healthy weight (not overweight or obese)

If you answered NO to one or more of these questions, you may be at risk for or have Vitamin D deficiency.

Your body actually makes its own vitamin D from sunlight and is usually able to get all the vitamin D it needs if you regularly expose enough bare skin to the sun. However, many people don’t get enough sunlight because they aren’t out in the sun, or they use sunscreen, or they work nights. During the winter months, it is even harder to get enough Vitamin D from the sun since we are all bundled up when we are outside

There are some foods that contain small amounts of Vitamin D such as fatty fish, egg yolks, milk and fortified cereals, but it is very difficult to get enough vitamin D from the foods you eat alone. Therefore, Vitamin D supplementation is often needed for good health.

The darker your skin the more sun you need to get the same amount of vitamin D as a fair-skinned person. The pigment melanin reduces the skin’s ability to make vitamin D in response to sunlight exposure For this reason, if you have darker skin, you are more likely to have vitamin D deficiency that someone who has pale skin.
.
As you get older your kidneys are less able to convert vitamin D to its active form, thus increasing their risk of vitamin D deficiency.

The more overweight you are, the more likely you are to be Vitamin D deficient. Vitamin D is extracted from the blood by fat cells, so the more fat cells you have, the less Vitamin D you will have circulating in your bloodstream.

The symptoms of vitamin D deficiency are sometimes vague and can include tiredness and general aches and pains and even frequent infections. Some people may not have any symptoms at all.

If you think you may have vitamin D deficiency, you should see your physician, or have a blood test to check your vitamin D levels.

If you are deficient in Vitamin D and getting out in the sun is not an option for you due to the weather or other issues, you should consider taking a Vitamin D supplement.

How much vitamin D do I need to take?

According to the Vitamin D Council, adults should take 5,000 IU/day up to the safe upper limit of 10.000 IU a day.

While these amounts seem like a lot, it is important to note that keep in mind that your body can produce 10,000 to 25,000 IUs of vitamin D after a little bit of full body sun exposure. Vitamin D toxicity, where vitamin D can be harmful, usually happens if you take 40,000 IU a day for a couple of months or longer.

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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:

Private Sam Podesta
Private Ben Newsham
PFC Tim Jacobs
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 Chief Warrant Officer 2 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.
– “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
– 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

– Mallory Raffensberger 8/2013
– Ashley Bowles 8/2013
– Greg Gaston 8/2013
– Steve Pike 9/2013
– Karen Tronsor 9/2013

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
– ShaWanda Upshaw 10/2011
– 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
– Lora Gubanov 8/2012

– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Lindsey Leet 9/2013
– Morgan Johnson 9/2012

Over 3 years is a Sergeant
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 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*
– 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*
– Tim Romanow 8/2010

Over 5 years is a Gunnery Sergeant
– Patrick Moore 9/2008*
– Jessie Flanders 1/2009
– Andrew Stolnicki 1/2009
– Paul Tronsor 3/2009
– Robert Hunt 8/2009*

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*

– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008

Over 7 years is a First Sergeant
– 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

– Megan Warr 8/2006
– Rob Norcross 8/2006

Over 9 years is a Warrant Officer 1
– 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
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004

Over 11 years is a Chief Warrant Officer 3
– Pat McGhee 1/2003
– John Whittemore 1/2003
– Peter Pettit 5/2003
– Amy Singer 9/2003

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 »


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