Sergeant Tony's Blog

Archive for October, 2014

Humans Being — Sgt. Tony Ludlow, blog post for 10/29/2014

Oct. 29th 2014

I started telling Virgil Ray my secrets during the summer between 6th and 7th grade.

He never said anything or offered an opinion.

One of the best things about being a kid was not having an appointment book to dictate my life. No running late to get to a meeting. Lazy summer days were spent kicking back, goofing off, wandering around looking for some kind of adventure and/or foolishness to occupy my time.

Creekmore Park was the coolest park in my hometown. It had two pools, an Olympic size pool for swim meets and general splashing about, and a diving pool for showing off. The diving pool had three different diving boards to perform your can openers, cannon balls, and belly flops from a variety of heights. And there was a wonderful wooded area, the Bird Sanctuary, next to the park where you and your girlfriend could stroll and “bird watch.”

Between Creekmore Park and my house was one of the oldest cemeteries in Fort Smith. Oak Cemetery looks like your stereotypical cemetery. It’s a bit like Elmwood Cemetery here in Memphis. Like Elmwood, it has old mausoleums, massive and ornate monuments, and headstones that hearken back to a different era with dates that go back to the early 1800’s. The huge oak trees in the cemetery are ancient and seem to reach into the sky forever.

That summer, I volunteered at the pool as a helper for the Red Cross’s Swimming Program. I was a “swimmer’s aide” – an entry level position for 12 year old boys — helping the certified swim instructors teach little kids how to swim. We started early in the morning and then we were finished an hour or so before the pool opened to the public. After the lessons, I’d walk home and eat breakfast. And then I’d head back to the pool to hang out and goof off with my friends.

The shortest route home from the pool was to cut through Oak Cemetery.

And that’s where I met Virgil.

Virgil Ray died in 1943.

Virgil was buried in Oak Cemetery and his headstone had something on it I’d never seen before, a picture. There, mounted above his name was a ceramic picture of Virgil in his US Navy uniform. No other headstone had a picture of the deceased. It was very interesting and it made Virgil Ray more than just a name on a slab of stone, but it humanized him.

Virgil was 22 when he died during World War II. To me, he was a full-grown man from the Greatest Generation, smiling at me from beyond the grave. The hundreds of others buried in Oak Cemetery were simply names on interesting stone monuments. But to me, Virgil Ray became a real person. When I looked at his picture that first day, I felt like I was actually meeting a person. I said, “Hi, Virgil Ray.”

Day by day, I passed his grave looking at his picture. Eventually my pause at his resting place turned into a reverent conversation — almost a prayer — with this war-time hero. Over time, I just started confiding in Virgil, telling him about my life and even asking him for advice. A little goofy, I know.

But thus began a “relationship” that has endured my whole life. I left Fort Smith right after high school and haven’t lived there since. But trips home often include a visit with Virgil.

Over the years I’ve taken family and friends to “meet Virgil Ray.” I remember when I turned 22 myself and had finally reached Virgil’s age and how strange it was when I turned 23 and was finally older than Virgil. It felt weird. I was now older than he was. By that time, I’d been visiting my friend’s grave for over 10 years and realized that I had been wrong when I was 12 and thought Virgil was a full-grown man. I was 23 and still trying to figure it out.

I’ve tried unsuccessfully to contact surviving members of Virgil’s family. I did some research at the public library and found his obituary and tried to find the surviving members of his family listed there. I always wanted to talk with someone who actually knew him. I wanted to know what kind of man he was. I didn’t know exactly how I would introduce myself to them if I had actually been able to phone a surviving family member. “Hi, you don’t know me, but I’ve been visiting your family member’s grave for 20 years … no, I didn’t know him, he died years and years before I was even born … hello? hello?” But I concluded that all who knew Virgil had already joined him. However, I can’t explain a mystery about Virgil’s grave. Sometimes when I visit, I find plastic flowers at his grave and I have no idea who leaves them.

Saying nothing over the years, Virgil has counseled me with the wisdom of silence. I sometimes sat on the grass next to his headstone in the sunshine of summer and waited for an answer about some question I had or some problem I was struggling with. And in that silence I’d often received an “answer.” Usually just what I needed. Sometimes all I needed was to take the time to talk the situation out and hearing myself explain those things aloud … would lead me to an answer, a solution, some perspective.

How many times have you explained a complication or some difficulty you were struggling with to a friend and almost immediately upon hearing yourself explain your dilemma, you knew exactly what to do? Hearing yourself explain your problem or detail your prospective plan is often all it takes to set things straight in your mind.

I’ve been careful about telling non-adventurous friends about an adventure I was thinking about having. They were almost surely going to discourage me from having that adventure. For example, prior to joining the Marine Corps, I had friends tell me that I was making a mistake. They were afraid to join the Corps themselves and couldn’t do it, so they projected their fears on to me. Before I moved to Japan, one of my elderly female relatives, who’d never lived outside of the county she was born in, attempted to discourage me from my adventure by explaining something about the Japanese that she must have thought I was ignorant of, “Well, you know … they bombed Pearl Harbor.”

“Again?” I said.

She gave me that same disapproving look that she always gave me. Leaving the country was something she’d never do, so she tried to give me reason why I shouldn’t do it. I learned that you never take counsel from someone else’s fears. I’ve also learned that the pop culture foolishness that says: “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us” is nonsense.

People are full of fears (afraid of the dark, afraid of one another, afraid of the unknown, and afraid of death) and I don’t know one person afraid of their power, not even Marines! None of my therapist friends report that people are sitting in their offices confessing their fears of their power. (How has this “teaching” made it into self-help pop culture? Some find this deep and meaningful — the author has practically built her reputation on this teaching and it gets quoted on Facebook with perplexing regularity — but I find none of it to be accurate in practical living nor in mental health counseling.) Fear of failure keeps people from pushing out from the shore. Fear of embarrassment keeps people from taking public chances. Fear of rejection keeps people from asking for that job or that date. You embrace the fear and do it anyway. Bottom-line: don’t take counsel from your fears nor from the fears of others. Virgil gave me better counsel than every fearful person I know.

Your best counseling given to your family and friends probably won’t be anything that you say to them. It’ll more than likely be your willingness just to listen … and then having heard … be willing to keep silent.

After my mom died in December 2012, I was most encouraged by people who told me that they loved me and that they were sorry for my loss. Or they would ask me to retell one of my favorite stories about my mom. I was least encouraged by people who told me that my mom was in a better place, or that she wasn’t suffering anymore, or that she was now reunited with my dad and my brother. One person told me that my mom was dead now because God needed her in heaven. What? It was horrible and meaningless theology made worse by repeating it to a grieving heart.

Your compassion will often speak loudest when you say nothing at all in the presence of your struggling friend. You will often demonstrate your deepest concern and love for your friend or spouse by validating their feelings through a loving and attentive silence, or by telling them that you would feel the same way if you were going through the same thing. You tell them you love them. You tell them that through body language that says so and by supporting them, by a comforting hand on their shoulder … by a hug. I seldom need anyone to solve my problems, but I am happy when my friend lends an ear that hears … and listens … and validates my struggle. Sometimes, what I really want is just their presence.

The first rule of being a friend is simply being.

I have sometimes wondered, when I am no more, will some 12 year old boy, by chance, wander past my final resting place … and pause for a moment … and say, “Hi, Tony Ludlow.”

— 30 —

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

— FRIDAY EVENING HALLOWEEN WORKOUT IS CANCELED! Go trick or treating with your kids. Go to the U of M game! Eat a circus peanut! Happy Halloween!

– 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 THE U OF M

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.”)

Three Easy Tips to Prevent Overeating

We all know that the best way to lose weight is to eat less and move more. Often times we sabotage our efforts to eat less without realizing it. Here are three ways we sabotage ourselves and what you can easily do to remedy the situation.

1. Using large bowls and plates. If you use a giant bowl to eat your cereal in, then most likely you are eating way more than you think. Your eyes trick you into thinking you are eating less than you think. So that giant bowl of Cap’n Crunch you are eating has about 22 % more crunchberries in it than if you had poured the cereal into a smaller bowl. And if your kids are eating out of these big bowls, they are likely to serve themselves up to 43% more since they are extra influenced by the visual appearance of food. In an interesting study by Dr. Wansink, of Cornell University, and author of Mindless Eating: Why We Eat More Than We Think (Bantam Books), found that people serve themselves two scoops of pasta when using a 10-inch plate versus three scoops on a 12-inch plate, resulting in an extra 60 calories. If you eat off of big plates every day, three times a day, those extra unwanted, and un-noticed calories will add up fast!

The remedy: Use small dishes to eat from. You will serve yourself less and not even know it!

2. Keeping food on the kitchen counters. Remember the old adage … out of sight, out of mind? Well, it holds true! Did you know that what you keep out on your counters may roughly predict just how much you weigh? We tend to eat what we can see. Dr. Wansick determined that women who kept potato chips visible on their kitchen counter weighed 9 pounds heavier than those who didn’t. And those that had even one box of breakfast cereal in plain sight on the counter weighed 21 pounds more! If you see it, you are more likely to eat it. According to the study, you are three times more likely to eat the first food you see in the cupboard or the refrigerator than the fifth thing you see.

The remedy: To keep your weight from creeping up, keep healthy snacks visible on the counter and keep the foods with empty calories in the back. Out of sight, out of mind, and out of your mouth!

3. Eating “family style.” Eating together as a family has definite benefits. It creates lasting bonds, inspires togetherness, and teaches values. But serving food from bowls and platters just increases the temptation to overeat. You don’t even have to get up to go for seconds or thirds. Serving meals family style is even harder on the guys. Men typically eat fast and often wind up eating more just to fill the time waiting for the other family members to finish eating. Not the best weight loss strategy.

The remedy: Keep the serving bowls and dishes in the kitchen. Then you actually have to get up to get more. Research found that just by moving serving dishes to a side counter six feet away, reduced how much people ate. Women ate about 9 percent less (since they were less likely to eat additional portions to begin with) but men ate less, by a whopping 29%!

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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 x 2
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
– Jennie Lata 6/2013

– 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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Chariots of Fire — Sgt. Tony Ludlow, blog post for 10/22/2014

Oct. 22nd 2014

Somewhere between 300 BC and 500 BC — depending on how you determine the age of ancient manuscripts — Pythagoras formulated a list of life lessons and admonitions commonly called “The Golden Verses.” Well known wise guys and wise ladies have done similar things throughout history. Benjamin Franklin’s list of resolutions and aims toward moral perfection is famous and intimidating. You’ll find that world leaders from George Washington to Benjamin Disraeli, and everyone in between and after, have prepared lists and guidelines for moral, ethical, and social behavior. (I’ve always liked a quote attributed to Disraeli: “There are three types of lies: lies, damn lies, and statistics.” And you could probably include “political ads” to that list too!)

Every year, most of us scribble together some sort of list of resolutions for the new year. Goals that we assemble to give us direction and that might ultimately lead to personal enrichment and improvement. (The “exercise” resolution usually gets abandoned before Valentine’s Day.) And we include many of the same things as history’s wisest men and women. And most of those lists include something about money.

Once upon a time, I got divorced. I didn’t retain an attorney. (HORRIBLE MISTAKE!) I just wanted out, wanted nothing, and was willing to sign any document to achieve that end. I would have signed papers saying that I was the second gunman on the grassy knoll or that I was responsible for The Spice Girls. You know, something truly dreadful. I probably shouldn’t have been that agreeable because after paying alimony and child support I had barely $600 left to live on per month! Per month. Let that sink in for a minute.

Additionally, I inherited a credit card bill that had a $17,000 balance. (None of the things bought with that card were in my possession when I moved out.) Leroy Jethro Gibbs of “NCIS” has a list of rules; rule number 13 says: “Never ever involve a lawyer” and I followed that rule to my detriment. It may be true that some divorce attorneys try to keep the two parties embroiled in contention and conflict in order to run up billable hours, but a good family law attorney is invaluable.

As a result of not having legal representation, I ended up so broke that homeless guys gave ME their spare change and cardboard signs!

Desperate times call for desperate measures. I had to come up with a plan. George Takei said, “If necessity is the mother of invention, perhaps poverty is the father of genius.” I needed to come up with genius.

I put together a strategy, a very Spartan plan. My minimalist austerities could have made Tom Hanks in “Castaway” proud. The bare bones approach I came up with included weekly goals, monthly goals, and yearly goals all designed to get me debt free and able to buy a house in 10 years. This was pretty ambitious given the little money I had to work with. So to adjust my mind to the challenge, I read Dave Ramsey and the teachings of asceticism found in almost every major religion. Like I said, I was desperate. I wasn’t necessarily looking for spiritual enlightenment, but I wasn’t opposed to it either!

And in under 7 years I was debt free and a happy home owner! (I could have taught Dave Ramsey a thing or two!) But during that same 7 year period, the two people who ridiculed me the most behind my back, and who laughed at my struggles, both filed for bankruptcy … twice. It may be a tad petty to mention it, but karma is kinda cool sometimes!

It’s always unwise to spend money you don’t have.

Marriage counselors tell us that many marital problems are common for all couples; money is almost always among them. Our attitudes about money are formed in youth and in the environment in which we are raised. Did you come from an atmosphere of abundance or scarcity? Did your spouse or significant other come from a similar background?

My parents were products of their generation. They were little children during the Great Depression and teenagers during WWII. They knew the reality of enforced rationing, scarcity, and sacrifice. As adults and young parents, they wasted nothing. My parents fixed, repaired, mended, repainted, and refurbished everything. Nothing was thrown away until there was absolutely no possible use or purpose for it. Growing up, we saved everything: lengths of aluminum foil that had been used to cover food were reused, as were baggies, ziplock bags, grocery bags, milk cartons, jelly jars, the plastic bowls that butter and CoolWhip came in, and on and on. Old bluejeans were saved to patch other bluejeans when such patchwork wasn’t fashionable. Batteries were boiled in water and given new life for another couple of days. Older sibling’s and cousin’s clothes were handed down to their younger relations. Bicycle tubes were patched and patched and patched so often that sometimes the patches had patches. We ate out at restaurants only twice a year, when my grandfather came to visit. Most men did the majority of their own mechanical work. In those days, the contents of an average man’s tool box was enough to perform most repairs on cars, which weren’t that complicated.

My parents passed this way of thinking about money and possessions on to their children. (You’ve seen my truck, right?)

Now imagine a person raised by such frugal parents being married to an only child raised by parents who indulged that child’s every whim and who never said no to that child. Does is sound like disaster? These are some of the many ways that people can be incompatible.

Money isn’t the root of all evil. The love of money is the root of all evil according to The Bible. We could call the problem the obsession with money. We could call it the devaluing of character and knowledge and the disproportionate elevation of monetary status as its replacement. Once upon a time people went to college to get an education. Now it’s usually seen as a place to get training for a white collar job. It’s an understandable shift. Bills have to be paid. Student loans won’t pay themselves off.

But in the process of gaining knowledge for future professional careers a deep understanding of the disciplines of “the arts” is lost. College graduates, aiming only at professional training, receive little if any instruction in critical thinking and analysis. No where is there an opportunity in that kind of curriculum for a student to present an independent philosophical paper and defend that thesis in a class of their peers. Students get little experience in analytical thinking or analysis, all in the name of professional preparation for corporate America. A lot of money makers graduating, but not many critical/independent thinkers.

The Bible says a lot about money, little of it good and most of it ignored. Years ago, I heard Dr. Charles Culpepper get some folks at a large megachurch pretty upset when he took them to the woodshed. Dr. Culpepper, himself a missionary to China for over 40 years, and who spent two years in captivity as a prisoner in a Japanese prison camp during WWII, told the mostly affluent audience, and I’m paraphrasing here, that “God didn’t give you money to spend on yourselves. He gave it to you to spend on the Kingdom … to minister to the needs of the world in preaching the Gospel, in feeding the hungry, and in caring for the infirm and the hurting … he didn’t give it to you to spend on yourselves, on your fancy cars, your big houses, your country club memberships, and expensive lifestyles. He didn’t call you to be a Playboy, he called you to be a servant, to live a simple life, and to finance the causes of Christ throughout the world. He didn’t call you to start another church in a city already saturated with churches. He called you to leave this place and take the Gospel to the corners of the earth, to the unreached peoples of the world who’ve never heard the Gospel and who never will unless you go … and so then … why do you tarry here?”

You could have heard a pin drop. It was the first time I’d ever heard the word “Playboy” used in a sermon! He didn’t stop there. Dr. Culpepper left no complacent cultural Christian stone unturned. He went from preachin’ to meddlin’.

There were no “Amens” of affirmation, like the kind that had been heard in the earlier part of the program. People in the pew uncomfortably applauded at the end of the sermon. But afterwards, several of those well-heeled key members of that church — and of the country club, it was assumed — who’d just minutes earlier applauded the sermon, were seen chastising the pastor of the church for inviting Dr. Culpepper to speak. The old China missionary, close friend to Eric Liddell, whose life was made famous by the movie “Chariots of Fire,” was never invited to speak there again. Dr. Culpepper died two years later in 1986 at the age of 91.

Even the church has a problem with the role that money and possessions plays in its life, and prophets like Dr. Culpepper, whose grandson is a good friend of mine, are publicly lauded, but privately vilified, marginalized, and dismissed. The church doesn’t really want prophets. After all, many of the prophets of the Old Testament were summarily stoned to death, so not really a good career move to be one.

Tell me what a man does with his money, and I’ll tell you what’s important to him. That’s an adage that’s been quoted so often and by so many, that it’d be impossible to trace it to the source. “For where your treasure is, your heart will be also,” the Bible says. And vice versa.

I’m not a financial planner, but I know that the same thing that applies to weight loss: eat less, move more, is the key to sustained long term weight loss success, and that the same thing applies to money: earn more, spend less. I’m not going to be asked to give financial advice on The Today Show, but I do know something about getting out of debt.

Money management isn’t a long way off from weight management. Discipline, sacrifice, commitment, applied in one area of life can be applied to another. When talking to a new boot camper about their desires to lose weight, I often ask about successes they’ve had in other areas of their lives, looking for examples of those attributes of success from one thing to transfer to another. Dr. Phil has famously said, “the best predictor of future behavior is past behavior.” In 1775 Patrick Henry said, “I have but one lamp by which my feet are guided, and that is the lamp of experience. I know of no way of judging of the future but by the past.” Or maybe said another way: high frequency, habitual behaviors are more predictive than infrequent behaviors.

Does that mean that we’re slaves to our past? Does that mean that if we’ve been financially irresponsible or regular failures at exercise and fitness in the past that we’re destined to be in debt and out of shape for the rest of our lives? Is the past always prelude?

No. I don’t think so.

But … changes will require a complete shift in thinking and behavior without excuses, compromises, or shortcuts. It’s been said before and I believe it: people do what they want to do and make excuses for the rest.

Debt and fitness are fixable. Let me help you fix your fitness.

— 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 THIS SATURDAY — LOCATION TO BE ANNOUNCED

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.

———————————————————————————

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.”)

Three Easy Tips to Prevent Overeating

We all know that the best way to lose weight is to eat less and move more. Often times we sabotage our efforts to eat less without realizing it. Here are three ways we sabotage ourselves and what you can easily do to remedy the situation.

1. Using large bowls and plates. If you use a giant bowl to eat your cereal in, then most likely you are eating way more than you think. Your eyes trick you into thinking you are eating less than you think. So that giant bowl of Cap’n Crunch you are eating has about 22 % more crunchberries in it than if you had poured the cereal into a smaller bowl. And if your kids are eating out of these big bowls, they are likely to serve themselves up to 43% more since they are extra influenced by the visual appearance of food. In an interesting study by Dr. Wansink, of Cornell University, and author of Mindless Eating: Why We Eat More Than We Think (Bantam Books), found that people serve themselves two scoops of pasta when using a 10-inch plate versus three scoops on a 12-inch plate, resulting in an extra 60 calories. If you eat off of big plates every day, three times a day, those extra unwanted, and un-noticed calories will add up fast!

The remedy: Use small dishes to eat from. You will serve yourself less and not even know it!

2. Keeping food on the kitchen counters. Remember the old adage … out of sight, out of mind? Well, it holds true! Did you know that what you keep out on your counters may roughly predict just how much you weigh? We tend to eat what we can see. Dr. Wansick determined that women who kept potato chips visible on their kitchen counter weighed 9 pounds heavier than those who didn’t. And those that had even one box of breakfast cereal in plain sight on the counter weighed 21 pounds more! If you see it, you are more likely to eat it. According to the study, you are three times more likely to eat the first food you see in the cupboard or the refrigerator than the fifth thing you see.

The remedy: To keep your weight from creeping up, keep healthy snacks visible on the counter and keep the foods with empty calories in the back. Out of sight, out of mind, and out of your mouth!

3. Eating “family style.” Eating together as a family has definite benefits. It creates lasting bonds, inspires togetherness, and teaches values. But serving food from bowls and platters just increases the temptation to overeat. You don’t even have to get up to go for seconds or thirds. Serving meals family style is even harder on the guys. Men typically eat fast and often wind up eating more just to fill the time waiting for the other family members to finish eating. Not the best weight loss strategy.

The remedy: Keep the serving bowls and dishes in the kitchen. Then you actually have to get up to get more. Research found that just by moving serving dishes to a side counter six feet away, reduced how much people ate. Women ate about 9 percent less (since they were less likely to eat additional portions to begin with) but men ate less, by a whopping 29%!

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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 x 2
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
– Jennie Lata 6/2013
– 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

——————————————

ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

———————————————

BOOT CAMP DISCOUNT

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

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

———————————————

USMC FITNESS BOOT CAMP CLASSES

0530 Monday through Friday
(First and second Tuesday of the month are M-16 Workouts at CUMC. Third and fourth Tuesdays are Mt. Fuji Workouts at the U of M)
5:45 PM: Monday through Thursday, 5:30 on Friday.

————————————————

BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, (there are fake boot camps out there) you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

—————————————————

Q. How can I get up in the morning on a consistent basis?A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:
1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.
2. Once the last call alarm goes off, the bed becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!
4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.

—————————————–

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

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Pearl Jam — Sgt. Tony Ludlow, blog post for 10/15/2014

Oct. 15th 2014

Some of my degenerate friends went to see Pearl Jam last night, a rock band that looks like it needs a good shower and some clean clothes. (But I do like “Evenflow.”) Given the skyrocketing costs of concert tickets these days, I’ve become more selective about the concerts I attend. I developed a very complicated algorithm to determine whether I should buy tickets to a particular concert. Here’s that algorithm in simple terms: “If I don’t have at least $10 worth of that band’s music in my iTunes Library, no tickets will be purchased.”

Pearl Jam was soooooo close, coming in at $9.90. (Sorry Eddie. Maybe next time.)

Some of my profligate friends who went to the concert last night posted an assortment of their debaucherous concert photos on Facebook for all to see. It looked dreadful, all of those unwashed hoodlums milling about pretending to understand abstract thought and grunting lyrics! But it got me to thinking about my first concert.

Driving to Tulsa, Oklahoma, spring 1975.

I lied to my mom.

I told her that I was spending the night with a buddy, but I had decided to drive to Tulsa, about two hours away, and see Leo Kottke in concert. Leo is a guitar player extraordinaire. His concerts are usually small intimate gigs. Think “New Daisy Theater,” which he’s played many times, and not FedEx Forum. He usually switches between a six string or twelve string acoustic guitar during his concerts, playing a lot of slide while seated in a plastic chair. And though he does sing some, it’s really best if he doesn’t. He’s not much of a singer. But he’s the best guitar player I’ve ever seen … well … him and Ry Cooder. I suppose that’s all debatable. But those two guys would have to be in most people’s Top 20 Guitarists list. I’m getting off point. Let me refocus.

I drove to Tulsa by myself. I’d never been that far away from home by myself on my own in my own car and I was both excited and a little worried that I might have car trouble or that my mom would discover my deception. I was 17.

I tried to get some buddies to go with me but they either had never heard of Leo or were too nervous about driving into Oklahoma with their buddy, escaping hearth and home, out on the open highway where all kinds of foolishness and mischief might lurk.

I made it to Tulsa just fine and had an excellent time at the concert. That’s actually an understatement! Up to that point, it was one of the premiere experiences of my life and I still talk about it to this day. In fact, I talked about it just this morning!

The concert was held in a small venue with open seating and I found a great spot in the second row. Leo was so close that I could hear the music coming directly from his guitar without the need for the sound system. He played most of the tunes from the only album of his that I owned at the time, entitled “Ice Water.” He played my favorite song, an instrumental called “A Good Egg.” When he started playing that song, I was transfixed! Such is the power of music, isn’t it? His hands and fingers flew. I couldn’t have been more captivated. We all were! And then in the middle of that song Leo started talking to a girl on the front row, just in front of me! She couldn’t believe that he was talking to her and was a bit surprised! He asked her questions, and was having a truly engaging conversation with her as he ignored the music he was playing, as if his hands and fingers were attached to some other person. I was caught between admiration and jealousy! The girl couldn’t have been more than twenty years old and so far out of my league I wouldn’t have been able to start a conversation with her if I’d had a year to prepare. But Leo just started talking to her as if they were old friends: “Hello there! Are you enjoying the concert? Are you from Tulsa? Is that so? And how do you like college?” And on he went while his hands and fingers appeared to be moving by direction of some unseen puppet master back stage.

I have vivid memories of that concert that I put to paper in the form of journal entries. I had started keeping a journal a couple of years before and wrote in detail about that trip and the concert. I went into detail about the events of the trip, how many miles per gallon I’d gotten, where and what I ate, and every detail about the concert itself. My mother, God rest her sweet soul, knew I kept a journal, and as far as I know, never one time violated my privacy and looked in it. Had she, I’m certain punishments and retributions would have followed because I wrote about everything!

I continued to keep journals from that time forward and by the time I was to move back to the States from Japan in the late 90’s, I’d filled stacks of them! They included my thoughts, ideas, impressions, workouts, plans, ambitions, quotes, drawings, goals, etc. I had written down the details of my workouts and my runs, my triathlon training, my experiments with different training ideas and techniques, my nutrition guidelines … everything. My adventures in Japan and the life I acquired there were described in those notebooks. If my house had caught on fire, I’d have run inside and grabbed those journals! They contained my life.

When the moving company came to my house to pack and load my shipment for my return to America, they took great care to pack all of my belongings, including my journals, into boxes. They took all of my things to their warehouse at the Port of Nagoya where they were packed into a crate and put into an overseas shipping container for transport by freighter. Two months later, the crate arrived at the Port of New Orleans where it was opened, searched, cleared through customs, and then all of my personal effects were loaded into a truck and shipped to me here in Memphis. Unfortunately, several items were missing from my shipment, including the boxes that contained my journals. I don’t have to tell you how upset I was. Inquiry was made, of course, and a trace put on those items, but they were no where to be found. No one could tell me where they were or where they’d dropped off the manifest. The claim I filed with the freight company was for a paltry sum; how do you place a monetary value on twenty years worth of life written in your own hand? My journals were gone forever.

I was hesitant to begin keeping a journal again. But a year or so later I started again. And then several years after that, I was romantically involved with a woman who, when my back was turned, helped herself to the journals I’d been writing. She also snooped in my cell phone and laptop. And though my entries and my digital life were mostly boring and innocuous, they were, nonetheless, my own private thoughts and ideas that should have remained private. But she was the jealous type who saw everything and everyone as a threat and that clouded her interpretation of the things I wrote. She tried for a long time to keep her snooping a secret from me, but when at last she was certain that she’d discovered some indiscretion I’d written about in my journal, she revealed her betrayal and went on the attack, accusing me of things beyond my imagination, but not beyond her ability to see demons where none existed. And even though all of her awful accusations were countered with innocent truths, I had never felt so violated and betrayed in my life. It brought about the end of the relationship.

I can’t discount the great value in writing things in a journal or notebook or digital diary. So many times in my life, all I needed to do was just get something written down, get it out of my system, for me to feel at ease and at peace. Many a hot and inflammatory letter was never sent because I’d simply written all of my anger and outrage into pages in a journal that never saw the light of day. I still write in journals, but because of that one experience, I’ve been less regular and hesitant to be as forthcoming as I’d been previously.

Here’s the take away: if you snoop, you lose. No matter what. The breach of trust through an act of spying changes the dynamics of every relationship in which it occurs. Even if nothing inappropriate is discovered, a foreign and infectious poison is introduced into the relationship that few survive. It’s a cancer. It creates an atmosphere of dishonesty and betrayal that are fatal to the vast majority of relationships. And if not fatal, then surely the relationship becomes heavy and dark and burdensome through suspicion and distrust.

That’s not to say that if one member of a relationship has violated that relationship through cheating or irresponsible spending or other inappropriate behavior, that every means available be sought to mend that failed trust. It might mean giving up all privacy in email accounts, text messaging, Facebook accounts, digital note taking, or journaling. When trust is broken, complete openness and transparency are probably the only ways that trust can be reestablished. But that’s pretty extreme, in my view. In a loving, committed, and healthy relationship trust and honesty are the foundation upon which that relationship lives. If you can’t trust the one you’re with, if you can’t allow that other person their own privacy, if you can’t keep yourself from spying and snooping, then you have no business in that relationship. Something(s) is bad wrong.

If you snoop, you lose. And you can write that down in your journal.

— 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 THIS SATURDAY — LOCATION TO BE ANNOUNCED

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.

———————————————————————————

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.”)

Sweet Tooth Solutions

If you are trying to reduce the number of calories that you consume or to reduce added sugars in your diet, artificial sweeteners and other sugar substitutes may be a healthy way to have your cake and eat it too.

Artificial sweeteners and sugar substitutes are found in a variety of food and beverages marketed as “sugar-free” or “diet,” including yogurt, soft drinks, chewing gum, baked goods, candy, fruit juice, ice cream, and scores of other foods and beverages.

Sugar substitutes are loosely considered any sweetener that you use instead of regular table sugar (sucrose). But often the terminology used can be open to interpretation. For instance, some manufacturers call their sweeteners “natural” even though they’re processed or refined, as is the case with stevia preparations. And some artificial sweeteners are made from naturally occurring substances — sucralose comes from sugar, for example. Artificial sweeteners are also known as intense sweeteners because they are many times sweeter than regular sugar.

Artificial sweeteners are attractive alternatives to sugar because they add zero to just a handful of calories to your diet. In addition, you need only a fraction compared with the amount of sugar you would normally use for sweetness. A teaspoon of regular sugar has about 16 calories. One 12-ounce can of a sweetened cola contains 8 teaspoons of added sugar, or about 130 calories from sugar alone. But if you consume a diet version of the same cola, you are getting no calories, which can easily be an attractive option for those who like soda but want to avoid the extra calories.

But are artificial sweeteners and sugar substitutes safe? Unlike herbal supplements, artificial sweeteners are regulated by the Food and Drug Administration (FDA) as food additives. This means that they must be reviewed and approved by the FDA before they are put on the market. Many of these products are declared by the FDA to be “generally recognized as safe” (GRAS). That means that these items are considered as being safe for their intended use, by qualified professionals based on scientific research or they have such a lengthy history of common use in food that they’re considered generally safe and don’t require FDA approval.

Luckily for consumers, the FDA has also established an acceptable daily intake (ADI) for each artificial sweetener. This is the maximum amount considered safe to consume each day over the course of your lifetime. ADIs are intended to be about 100 times less than the smallest amount that might cause health concerns. Good news for those Diet Coke drinkers out there … According to the American Cancer Society, an adult weighing 165 pounds would have to drink more than 19 cans of diet soda or consume more than 107 packets of aspartame (Equal or Nutrasweet) a day to go over the recommended level.

As you may know, artificial sweeteners have been the subject of research and intense scrutiny for years. Critics of artificial sweeteners say that they cause a variety of health problems, including cancer. Back in the 1970s linked saccharin to bladder cancer in laboratory rats. Because of those studies, saccharin once carried a warning label that it may be hazardous to your health.

But according to the National Cancer Institute, the Academy of Nutrition and Dietetics, and other health agencies, there’s no hard scientific evidence that any of the artificial sweeteners approved for use in the U.S. cause cancer or other serious health problems. And many more research studies confirm that artificial sweeteners are generally safe in limited quantities. As a result of the newer studies, the warning label for saccharin was dropped.

When choosing sugar substitutes, it is important to be an informed consumer. While artificial sweeteners and sugar substitutes may help with weight loss and weight maintenance, they aren’t the key to weight loss and should only be used in moderation.

And remember, even though a food is labeled as sugar-free, doesn’t always mean that it is calorie free! If you eat too many sugar-free foods, that contain calories from other ingredients, you can still gain weight! It is also important to note that processed foods, which often contain sugar substitutes, usually do not offer the same health benefits as do whole foods, such as lean meats, fruits, vegetables, and whole grains.

———————————————————————————

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 x 2
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
– Jennie Lata 6/2013
– 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

——————————————

ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

———————————————

BOOT CAMP DISCOUNT

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

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

———————————————

USMC FITNESS BOOT CAMP CLASSES

0530 Monday through Friday
(First and second Tuesday of the month are M-16 Workouts at CUMC. Third and fourth Tuesdays are Mt. Fuji Workouts at the U of M)
5:45 PM: Monday through Thursday, 5:30 on Friday.

————————————————

BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, (there are fake boot camps out there) you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

—————————————————

Q. How can I get up in the morning on a consistent basis?A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:
1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.
2. Once the last call alarm goes off, the bed becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!
4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.

—————————————–

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

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


SATURDAY: STAND DOWN. TRY AGAIN TOMORROW MORNING.

Oct. 11th 2014

We’ve got steady rain in East Memphis and the radar looks bad all the way back to Oklahoma.

We’ll STAND-DOWN for today and try again tomorrow morning at 7am at the U of M. As per today, I’ll do the same thing in the morning and will post the conditions and decision by 6am.

SATURDAY: STAND DOWN. TRY AGAIN TOMORROW MORNING.

Posted by Tony Ludlow | in Uncategorized | No Comments »


Livestrong — Sgt. Tony Ludlow, blog post for 10/8/2014

Oct. 8th 2014

An Open Letter to Voters, (Warning: Political Rant)

I don’t engage in too much political posturing and commentary. But I’m a little hot right now. You may want to sit this one out.

I don’t think I’ve ever heard anyone say, “my political views were challenged and changed by something I read in a blog or in a Facebook status.” Not too many people ever willingly hold onto some sort of religious, political, or philosophical view that they believe to be wrong. We believe that everything we believe is true and right. Why else would we believe it? The Bible says the same thing. Everyone is right in their own eyes. Have you ever heard anyone say that they believe in XYZ even though they readily admit that XYZ is false? Of course not. Only fools would consciously, willingly, and admittedly declare such a thing. Reasonable and rational people would, upon discovering that something they believe is false, change their minds and alter their beliefs.

If you believe that President Obama is the worst president of all time, nothing I will write here will change your mind. Even if I told you how horrible other presidents like James Buchanan or Herbert Hoover were. If you believe that George W. Bush or Ronald Reagan are the greatest presidents of our time, nothing I could write will alter your opinion.

It’s politics. If you like the guy in the White House, most everything they do will be analyzed with a sympathetic eye. Likewise, if you don’t like the President of the United States, little they do will be interpreted favorably.

I’m guilty of this kind of blindness too.

I was perhaps one of the last people to quit believing in Lance Armstrong. I was defending him for years before his eventual downfall. In one commercial for Nike, Lance is being medically evaluated in several quick cut scenes and he speaks directly to the audience, “Everyone wants to know what I’m on … I’ll tell you what I’m on … I’m on my bike 6 hours a day busting my ass … what are YOU on?” I loved that commercial. I believed in Lance. I proudly wore the yellow “Livestrong” wristband for years. I continued to wear it throughout the years of allegations and growing suspicion, as more and more cyclists came forward to substantiate the accusations of performance enhancing drug usage by Armstrong. I stood with Lance and applauded every time he went on talk show after talk show to deny those claims and accusations. I thought his accusers were jealous and bitter over Lance’s successes, just like he said. I even upped my donations to the Livestrong charity as a way to show my support.

You can imagine how sad I was when I took my yellow wristband off, never to put it on again … disappointed at myself for believing a lie for as long as I did.

I don’t believe theologically, politically, socially, or philosophically exactly as I did, say, twenty years ago. But I’m fairly certain that few, if any, of those views were altered because I lost an argument with someone. Those views changed over time, with contemplation, and honest — and often painful — questioning of those things. As Tim Minchin, in his superb commencement speech at the University of Western Australia, said: “your opinions should be constantly and thoroughly examined … we must think critically, and not just about the ideas of others … be hard on YOUR beliefs … take them out on the veranda and hit them with a cricket bat … be intellectually rigorous … identify your biases, your prejudices, your privileges. Most of society’s arguments are kept alive by a failure to acknowledge nuance. We tend to generate false dichotomies and then try to argue one point using two entirely different sets of assumptions … like two tennis players trying to win a match by hitting beautifully executed shots from either end of separate tennis courts.”

In recent days the threat of ISIS and the unrest in the Middle East has brought the question of military intervention in that region to the forefront of political dialog and disputation. Republicans and some Democrats have criticized the President for his handling of this insidious evil. The President stated weeks ago that there would be no American “boots on the ground.” Instead, we’ve been assaulting ISIS through bombing and surgical missile strikes that haven’t been enough in the minds of many. We’ve got to have boots on the ground, many are demanding.

I, for one, applaud the caution of the President. The calamity of hasty military intervention in the Middle East in the form of ground troops simply can’t be overstated. The quagmire of Iraq and Afghanistan are proof of the folly of hasty involvement in a ground war in the Middle East, where our ignorance can’t be overstated. In addition to the casualties on the battlefield, 22 veterans kill themselves every single day in this country. We bury 22 casualties from those wars every single day. We buried 22 yesterday. We buried 22 today. And we’ll bury 22 tomorrow.

But these aren’t my only reasons for a measured, calculated, and well thought out battle plan — that includes an exit strategy worthy of the lives that will be lost in the process. Lives that might be one of my sons. I want clear minds and open eyes deciding about the boots on the ground because those boots will be filled by MY boys. While many of my friends were sending their children off to college in 2003 — and losing their minds in the process, posting their sadness and concerns on Facebook — I was putting my oldest son, a Marine, on an airplane that took him to war, that took him to invade the wrong country, where brutal men were waiting to kill him. Now after multiple deployments, my oldest son continues to serve and is joined by his little brother who enlisted earlier this year.

If those in Washington and those on talk news shows want boots on the ground, fine. I would require them to enlist themselves so that those boots will be filled with their own feet. And if those politicians and television pundits are too old or too cowardice to serve, then let them drive their own precious children or grandchildren to the nearest recruiting office … and lets require them to join the Marine Corps or the Army — the vast majority of the boots on the ground belong to Marines and soldiers. No cushy job in the rear with the gear for the children of those who advocate engaging swiftly in a ground war in the Middle East. Those who love the sound of rattling sabres need to have their family members running point on this. It’s easy to put those boots on the ground when they aren’t your kids wearing them, your loved ones.

I want those making the decisions to be people who’ll value the lives of my sons — and yours — with the same kind of care that they value the lives of their own children. And I don’t care which political party that leadership comes from.

Wars, even necessary ones, are always evil. Always. It’s the wise carpenter who begins with a thorough plan … they measure twice … and cut once.

Political rant is over.

— 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 THIS SATURDAY — AT THE UNIVERSITY OF MEMPHIS!

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

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

HOWEVER … THE FORECAST FOR THIS WEEKEND LOOKS PRETTY SOGGY. I’ll make a decision about Saturday or Sunday by Friday afternoon. If we try for Saturday morning and it’s raining at 7am on Saturday morning, we will try for Sunday morning at 7am at the U of M. It may be that we’ll have to run whenever it’s possible for each of us individually. I’ll keep you informed via USMC Fitness Boot Camp Buffalo Runners Facebook page.

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.

———————————————————————————

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.”)

How Sweet It Is!

In the late 1970’s high fructose corn syrup (HFCS) was developed as an inexpensive answer to a series of sugar taxes and corn surpluses. High fructose corn syrup is made through an enzymatic process that converts some of its glucose into fructose to increase the level of sweetness. It is a double molecule made up of 45% glucose, 55% fructose—the same as honey and similar to white sugar which is a 50/50 mix.

Although HFCS has been said to be both evil and fattening, it is much less evil and fattening that the media says. Since 2004, ninety percent of media reports on HFCS were not based on facts and evidence, but instead on opinion. Not good! Opinion cannot and does not pass as evidenced based nutrition!

What does the research say? Is it as evil and fattening as the media portrays? In 2008, the American Medical Association said that there was insufficient scientific evidence that HFCS was a unique contributor to obesity and that there was little evidenced based information on the topic. And In 2012, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) said that research provided “little evidence that HFCS differs uniquely from sucrose and other nutritive sweeteners in metabolic effects.”

All of the negative reports about HFCS seem to focus on those who are already overweight, sedentary individuals who consume excessive calories of sweets, soda, candies and processed foods sweetened with HFCS. Of course, one needs excessive, non-nutritive calories that could be better spent on nutrient-rich foods such as fruits, veggie and whole grains, but an athlete shouldn’t worry so much about a few calories of HFCS in their ketchup. Yet, you do want to limit your intake of ALL types of refined and added sugars, so that they contribute no more than 10% of your total calories.

If you do have a sweet tooth (like I do) the best way to cut back on sweets filled with high fructose corn syrup is to eat a substantial healthy meals at breakfast and lunch, made up of whole grains, lean protein, fruits and/or veggies, and have a healthy planned afternoon snack. A healthy diet of whole foods does a really great job of satisfying your appetite so you don’t crave sweets, and then this conversation about HFCS isn’t even necessary!

—————————————————

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 x 2
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
– Jennie Lata 6/2013
– 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

——————————————

ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

———————————————

BOOT CAMP DISCOUNT

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

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

———————————————

USMC FITNESS BOOT CAMP CLASSES

0530 Monday through Friday
(First and second Tuesday of the month are M-16 Workouts at CUMC. Third and fourth Tuesdays are Mt. Fuji Workouts at the U of M)
5:45 PM: Monday through Thursday, 5:30 on Friday.

————————————————

BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)

Here’s how the discount works!

It’s simple: make a Facebook status update and get a discount!

For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, (there are fake boot camps out there) you can take $2.50 off your next reenlistment fee for each update!

You can take up to $20 off for any given month!

Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.

BE SURE TO TAG ME!

You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.

So log on and start getting your discounts now!

—————————————————

Q. How can I get up in the morning on a consistent basis?A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:
1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.
2. Once the last call alarm goes off, the bed becomes OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!
4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.

—————————————–

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

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Face Time — Sgt. Tony Ludlow, blog post for 10/1/2014

Oct. 1st 2014

Let’s talk.

I’m not training you for combat and I’m not running a weight loss program.

I’m not training you for Olympic style weight lifting, which is what I started out doing in the 70s and which has been revisited recently by crossfit and a couple of other similar programs trying to cash in on the trend.

I’m not training you for bodybuilding competitions.

I’m also not running a Curves franchise.

For the past 15 years I’ve been running a health and fitness program based on the philosophy, exercises, and approaches I learned in the Marine Corps. If it’s good enough for warriors in combat, it’s good enough for the mean streets of Memphis!

It IS true that a lot of Boot Campers lose weight, but that’s only because they manage the amount of calories consumed against the amount of calories burned. And as much as I’d love to take credit for all of that success, the real work of weight loss happens away from The Quarterdeck.

On one side of our Boot Camp Fitness Coin is “health & fitness.” On the other side of the coin is how you look. We could even call it “vanity.”

Nothing wrong with wanting to look good. We all want to look our best without becoming obsessive or neurotic or narcissistic. I’m talking about a healthy emotional desire to look good. The same reasons why we groom ourselves, buy fashionable clothes, and check to see if we have spinach in our teeth.

Anti-aging products are a gazillion dollar a year business! We don’t want to look old, or haggard, or saggy. As we age there are things that happen that can be countered by our behavior. And that brings me back to your face.

As most people age, their lifestyle, unfortunately, gets old right along with them. Men and women do less and less as they get older. They sit and observe. They watch others do stuff. They do less and less as time goes by. This of course leads to looking old. Their facial expressions hardly ever change during the course of their day. Combine that with smoking or drinking to excess and that will make someone look MUCH older than they actually are.

If you look at the muscles of the face, the first thing that you should notice is that the face is made up of … wait for it … muscles! That’s right … muscles. And the same process that makes the biceps muscle stronger, firmer, and tight is the same process that will alter the muscles of your face.

How do we exercise the muscles of the face?

First of all, be happy! Smiling and laughing make the muscles of the face work. (They also work the abs!) I don’t think it’s true that you use more facial muscles to frown than to smile. If that were true dead people would have a smile on their faces — creepy!

Facial expressions cause the muscles of the face to work. When the muscles of the face work it firms the muscles and it increases the circulation of blood through the blood vessels of the face.

I like to laugh and I love making you laugh! I like to clown and have a good time. Mrs. Goldine Gooch, my sixth grade teacher, gave me 15 min every Friday afternoon to get up in front of the class and tell jokes and stories. Mrs. Gooch told my mom that I was the “funniest most adorable student she’d ever had!”

OK, funniest … she never mentioned adorable. Whatever.

Laughter is good for the soul and it’s good for your face too!

A grimace is also a facial expression.

The grimace rocks! Your dumbbells should be heavy enough so that you are “making a face” during the last few reps of each set we do. When I see you throwing around the same set of dumbbells week in and week out, with no sign of stress or strain on your face … I know you’re just marking time. After we do push ups, you should get up off the deck RED FACED and breathing hard!

If you can fix your hair with your dumbbell in your hand … if you can pick your nose with your dumbbell in your hand … if you can point in the direction of your car with your dumbbell in your hand … if you are NOT grimacing toward the end of each set … your dumbbells are TOO LIGHT!!!

That means you’re getting USMC Fitness Boot Camp, Lite. Ewwwww … the very thought of it makes my stomach churn.

After six months in the program, most women will top out at about 15 pound dumbbells … most guys at 25 or 30. Girls will start with 5’s and be ready for 8’s or 10’s by the end of their third week. Guys will start with 10’s and be up to 15’s at month’s end.

If that doesn’t sound like you, then you’re slacking. Or you’re missing too many workouts. You’re not trying hard enough.

You want a youthful looking face? … forget a face lift, forget botox … buy heavier dumbbells and make your shoulders work harder … do more push ups from your toes … do as many reps as you possibly can! Start the exercise as soon as I start the exercise, not 3 reps into the exercise. End the exercise when I end the exercise!

You’ll work the facial muscles when you work the other muscles! Quit being so easy on yourself! The easier you treat yourself, the older you’ll look. Older as in haggard, worn out … saggy … not vibrant. Just old. Just … yucky old … not “awesomely experienced!”

Age is relative.

Or said another way, it’s how you choose to conduct your life … it’s how you choose to approach your time here on this planet that will determine what your chronological age says about you. It’s your attitude and your actions. When I was 24, I got passed by a 65 year old badass, 100 yards from the finish line in a triathlon that included a 1 mile swim, a 38 mile bike race, and a 8 mile run. That man knew how to age.

If it’s been over 72 hours since your last workout, bad things are starting to happen. Don’t believe it? Take a week off from The Quarterdeck and see what it’s like when you come back. You’re only as good as your last workout!

And that’s saying nothing about the tremendous mental and emotional lift that exercise brings! You just can’t overemphasize the multi-faceted benefits of exercise.

The aging process isn’t the same for everyone. Don’t settle. Don’t sit back. It’s never too late! Choose quality of life!

— 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 THIS SATURDAY — AT THE UNIVERSITY OF MEMPHIS!

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 x 2
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
– Jennie Lata 6/2013
– 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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