Sergeant Tony's Blog

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

Wednesday, Oct. 1st 2014 2:57 PM

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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