Sergeant Tony's Blog

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

Wednesday, Sep. 10th 2014 7:07 PM

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 —

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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 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.

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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.”)

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!

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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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