Sergeant Tony's Blog

Archive for November, 2014

Thank you, Wampanoags! — Sgt. Tony Ludlow, blog post for 11/26/2014

Nov. 26th 2014

Do you suppose the Pilgrims had a Thanksgiving Day feast in 1621 like the one’s portrayed in those Norman Rockwell paintings? The Pilgrims in their buckled hats and the Wampanoag Indians in their formal loin cloths?

I like to imagine so, but I’m pretty sure it didn’t happen like that at all.

Have we been celebrating Thanksgiving since the earliest days of Colonial America? Did our Founding Fathers enjoy a day of feasting, floats, and football followed by a turkey induced stupor, while the lady-folk piled into wagons to go into town and shop for Christmas presents of new drab clothes and candles?

I reckon not.

Though our country had loosely celebrated a day of thanksgiving since the Revolutionary War and George Washington’s victory at Saratoga. We can actually thank Sarah Hale, the author of the nursery rhyme, “Mary Had a Little Lamb,” for our national holiday. It’s true! She wrote President Abraham Lincoln a letter and asked him to establish a day of national thanksgiving. Lincoln, possibly seeing the misery and despair brought upon the country by a bloody and divisive civil war, established our national day of Thanksgiving beginning in November 1863.

I think Lincoln hoped that a day of national remembrance of all that we shared collectively as a nation, both North and South, would touch the hearts of Southerners who still felt some sense of American identity that would help to ameliorate the strife and bring a quicker end to the war.

As an historical aside — US History teacher lesson — President Obama has recently, and throughout his presidency, taken grief for his executive orders. Poor Barack. The man, grayed by the office like his predecessors before him, is so vilified by some that if he cured cancer or killed Osama Bin Laden (wait, he actually did that) with an executive order he’d still be called a socialist, or a fascist, or a communist (usually by people who couldn’t define those terms and explain the differences between them). The other day I heard that Obama was trouncing all over the Constitution — like the Bible, often referenced, hardly read, routinely misunderstood, open to interpretation, and usually explained by unqualified talking heads on cable news — and that he was acting like an emperor! History teachers, and history enthusiasts alike, all think this is pretty comical, because the same detractors juxtapose President Obama with our 16th President, Abraham Lincoln, praising Mr. Lincoln as the greatest president in US History while chanting impeachment for Mr. Obama. And as much as Abraham Lincoln is rightfully lauded and honored for his courage and leadership in preserving the Union, HIS executive orders make Barack Obama’s look like those two-man Sonic commercials. For example, President Lincoln suspended habeas corpus, declared martial law, issued the Emancipation Proclamation, took over control of the telegraph system, AND the railroads!

OK, back to Thanksgiving.

I was asked once why the Detroit Lions, traditionally one of the less spectacular teams in the NFL, gets to have a national audience on Thanksgiving Day? The answer? It was the Lions who came up with the idea! In 1934 the Chicago Bears, at the invitation of the Detroit Lions, traveled to Detroit and played the first Thanksgiving Day professional football game. It was the first time that a professional football game was broadcast with a national radio audience. And thus began the tradition of listening to, and then watching, the Detroit Lions play on Thanksgiving Day. I would really like for them to win on Thursday, the 80th anniversary of the first game, cuz they seldom do! AND they’re playing … wait for it … “daahBears” … again! Go Lions!

However you choose to celebrate Thanksgiving, I hope you’ll be filled with a sense of gratitude and appreciation for what you have and what this year has brought to you. Is there anything so winsome as heartfelt gratitude and humility? Good parents always insist that their children say “please” and “thank you.” Parents recognize that instilling a sense of gratitude in their children is as important as any life skill they can pass on to them.

Each of us owes our station in life to the help and assistance of others. It’s the “turtle sitting on the fencepost” parable. The turtle didn’t get on top of the fencepost by itself. Today I want to express my own gratitude to you who do more than just read these emails. To you who show up on the Quarterdeck, and particularly for you who have been showing up for years, you enrich my life with your friendship and continued participation in the program and I am so very grateful! Thank you so very much! And equally important, I am thankful that the regular payment of your fees keeps me from living under a bridge. You guys really are the hands who put this turtle on the fencepost! (Now, would you mind helping me off? I have places to go!!)

Today, and everyday, thank you very much for being a part of my life. You guys are like family to me. In fact, I see most of you way more often than I see my own blood relatives. (And that is a source of great thanksgiving for my blood relatives!)

Happy ThanksLiving, Everyone!

— 30 —

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Thanksgiving Holiday Schedule: No workout tonight, Wednesday, November 26th. We will stand-down until Monday morning, December 1st! Happy Thanksgiving All!

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YOU CAN’T FIX STUPID

I had a conversation or twelve with friends about “toxic people,” spurred by a recent article I wrote where I gave the following advice: “As soon as you start backtracking and allowing toxic people back into your life, you’ve chosen the wrong response.” And after consulting Ron White’s stand up routine where he asserts that you “can’t fix stupid,” I give you, as a PSA, the following other things you can’t fix:

You can’t fix psycho.
You can’t fix inconsiderate.
You can’t fix unkind.
You can’t fix angry.
You can’t fix insecure.
You can’t fix crazy.
You can’t fix over-reactionary.
You can’t fix emotionally stunted.
You can’t fix sleazy.
You can’t fix dishonest.
You can’t fix narcissistic.
You can’t fix clueless.
Since you can’t fix those things, it’s foolhardy to stay coupled with something – someone — you can’t fix.

It’s also foolhardy to ruin a family holiday with arguments and debates about things that are divisive and inflammatory. The odds of you changing someone’s mind in the heat of an argument are none and none. Be a peacemaker and a peacekeeper!

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RUNNER’S WORLD MAGAZINE!
Our own RD, Ashley Holloway, has been asked by Runner’s World to be a part of their “Ask the Expert” feature! How cool is THAT? Congratulations, Ashley!! We’re “lucky” to have you!

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.”

Today’s nutrition talk about Thanksgiving can be summarized in this:

Eat, drink, and be thankful!

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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.

– 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
– “El” McCain 11/2013

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– Courtney Phillips 2/2011
– JD Dombroski 4/2011
– Carrie Schule 5/2011
– Bevan Lee 5/2011
– Mary Bauer 6/2011
– Lee Chase 7/2011
– Tait Keller 8/2011
– Heath Alderson 9/2011
– Lindsey Stanfill 9/2011
– ShaWanda Upshaw 10/2011
– Tara Ingram 11/2011
– Rachel Phillips 2/2012
– Jean Maskas 2/2012
– Keith Renard 4/2012
– Alan Compton 4/2012
– Steve Havard 5/2012
– Beth Stengel 2/2012
– Chris Kelley 6/2102
– Lora Gubanov 8/2012
– Susye Clark 7/2012
– Orli Weisser-Pike 9/2012
– Lindsey Leet 9/2013
– Morgan Johnson 9/2012

Over 3 years is a Sergeant
– Ashley McClure 7/2010
– Falana Scott 7/2010
– Jenni Harris 8/2010
– Anne Marie Wyatt 8/2010
– Paul Bauer 11/2010
– Robin Scott 3/2011
– Chris McLelland 3/2011
– Randal Rhea 4/2011
– Cindy King 4/2011
– Sherri Thompson 4/2011
– Melissa Thompson 5/2011
– Michelle Moss 5/2011
– Becky Lawler 5/2010*

Over 4 years is a Staff Sergeant
– Jonathan Phillips 10/2008*
– Cameron Mosley 11/2009
– Karen Massey 11/2009
– Cecelia DeLacy 2/2010
– Malinda Miller 3/2010
– Jay Mednikow 3/2010
– Ashley Holloway 4/2010
– Beth Mills 5/2010
– Emily Melonas 6/2010
– Keith Renard 6/2009*
– Tim Romanow 8/2010

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

Over 6 years is a Master Sergeant
– Anne Mead 2/2005*
– Beth Rehrig 7/2007
– Matt Prince 6/2007
– Frank Jemison 10/2007
– Patty Dougherty 3/2008
– Oscar Adams 3/2008
– Alan Schaeffer 5/2008
– Mike Ryan 5/2006*
– Dory Sellers 6/2006*
– Albo Carruthers 8/2008
– Anne Kenworthy 8/2008

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

Over 8 years is a Sergeant Major
– Louis Glazer 3/2005
– Gary Thompson 10/2005
– Scot Bearup 10/2005
– Kay Shelton 1/2006
– Leesa Jensen 5/2006
– Megan Warr 8/2006
– Rob Norcross 8/2006

Over 9 years is a Warrant Officer 1
– Melissa Moore 2/2005
– Matt Green 5/2005
– Mike Barta 6/2005*
– Anne Emmerth 6/2005*

Over 10 years is a Chief Warrant Officer 2
– Buddy Flinn 7/2003
– David Townsend 1/2004
– Hank Brown 3/2004
– Andrew Forsdick 9/2004

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

Battalion Executive Officer
Major Richard Bourland, 9/2003

* broken time

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ARE WE FACEBOOK FRIENDS?

We should be!

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

You should totally do that!

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BOOT CAMP DISCOUNT

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

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

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USMC FITNESS BOOT CAMP CLASSES

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

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BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!

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

Here’s how the discount works!

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

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

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

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

BE SURE TO TAG ME!

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

So log on and start getting your discounts now!

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

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

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Reminder for tomorrow, Tuesday, Nov. 24: ALL CLASSES INSIDE AT CMC! No Mt. Fuji and no M-16! SPECIAL FUN WORKOUT!

Nov. 24th 2014

Reminder for tomorrow, Tuesday, Nov. 24: ALL CLASSES INSIDE AT CMC! No Mt. Fuji and no M-16! SPECIAL FUN WORKOUT!

Posted by Tony Ludlow | in Uncategorized | No Comments »


This Week’s Holiday Routine — 11/23/2014

Nov. 23rd 2014

Greetings ALL!
Quick word about this week’s routine: Since this week begins our Holiday Challenge weigh-in (see the details in this past week’s newsletter), all classes will be INSIDE this week, irrespective of the temp or weather.
Monday-Wednesday morning classes meet.
Monday-Tuesday evening class meets.
Wednesday evening class will NOT meet.
All Thursday & Friday classes will stand-down!
All classes meet on Monday, December 1st. as scheduled.

Posted by Tony Ludlow | in Uncategorized | No Comments »


Naked and Afraid! — Sgt. Tony Ludlow, blog post for 11/20/2014

Nov. 20th 2014

About once a year I get an email or phone call from some sort of television show.

No, it’s never anything like me being asked to guest star on NCIS, or The Walking Dead, or be a guest on The Daily Show.

Instead, I get invitations to participate in reality shows. I’ve done two such shows that I’m proud of. I actually got to help some at-risk-folks. But I’ve politely bowed out of all other offers for a variety of reasons. (I actually “met” Ashley on the phone after I’d been asked by a BBC production company to travel to England for two weeks to work on a reality show there. The BBC folks asked me to bring a Registered Dietitian with me and that’s how I ended up getting Ashley’s phone number! For the record, I thought she sounded wonderful. Unfortunately, the show they were in preproduction on in the UK was never fully developed and the trip was canceled.)

Yesterday I was contacted by a production and casting director of the Discovery show called “Naked and Afraid.” If you’ve never seen this show, in a nutshell, here’s the summary: two strangers — a man and a woman — are taken to some remote area of the world (Botswana, Nicaragua, Purtero Rico, Louisiana swamp, Moroccan desert, etc.) where they take off all of their clothes. They actually meet for the first time naked.

They’re permitted to bring one item with them, like a knife, rope, fire starter, magnifying glass, machete, whatever. Otherwise, they’ve got no food, no water, and no clothes. They’re given a rudimentary map that indicates where their exfiltration point is located and a camera to document their individual stories. And that’s it! They have 21 days to survive and reach that extraction point to meet the helicopter, boat, or jeep to be picked up. They’re followed by a camera crew 24/7 that offers no help and no advice; in the event of a medical emergency or if the participant wants to quit, the camera crew will call for help to remove the participant from the challenge.

Most of the participants come from an outdoorsyish background: backpackers, hiking guides, rafting guides, survival enthusiasts, and the like. So there’s some reasonable expectation that they’ll be successful. But it looks to me like the casting folks seem to pair people up with partners who’ll probably not like one another. And then they put them in locations with almost zero percent chance of success. I’ve seen a few episodes and it’s usually a train wreck. You just can’t look away. And when the two naked adventurers start to succumb to hunger and exposure, they gradually turn on one another, bickering and arguing, making for better ratings. After all, most people don’t watch NASCAR to see a clean run around the track. They’re looking for the bumps, rubs, grinds, wrecks, and drama.

And in the case with Naked and Afraid, there’s the nudity. Imagine the increase in popularity of NASCAR if the drivers were naked! For the Discovery Channel’s standards, the naked couple’s frontal private area is blurred, but the butt isn’t. That’s right! So, any shots from behind show the person’s … behind. After several days of living outdoors, sitting and laying in the dirt, those rear-end shots are NOT provocative. It’s pretty gross.

The 21 day adventure is reduced to a one hour show that highlights the best of the best and the worst of the worst. As it turns out, more people “tap out” than make it to the 21 days and the exfiltration point. Plenty get sick from eating things they shouldn’t have or they drink water with nasty things living in it. One poor guy was so hot and thirsty, and the little stream he found was so clear and cold, he couldn’t wait to purify the water, so he drank it. The next day he was so sick that he had to be airlifted out to receive medical treatment.

If you DO make it the 21 days, what do you get?

Nothing. You get nothing.

As it turns out, the only thing these nude adventurers get for their trouble is “pride.” Seriously?

Yesterday, before I got the email, if you’d have asked me, I’d have said that the winners get a big pile of money. But no. No money. Just “pride.”

Yeah, no thanks.

I contacted the casting/producer person and respectfully declined his offer to participate.

I told some folks that if I HAD participated, I’d be naked, but I’m a Marine and I wouldn’t be afraid! hahaha (That’s probably false bravado.) All of us know something about fear. We face fears all the time. We embrace the fear, and stare it down. Whatever it is that we’re fearful of, we just accept it and go for it anyway. I can’t think of anything I’ve done in my life that didn’t have some measure of fear attached to it. And my guess is that’s true of you as well.

I’ve often taken exception to some of the popular teaching of spiritual teacher and author, Marianne Williamson’s most famous quote: “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.”

This, of course, is simply not true. Even still, Facebook is regularly filled with this quote as someone’s status update, a meme with some beautiful nature scene and that quote superimposed over it. As if having clouds or a beautiful ocean sunset with a sailboat in the distance would make this quote more true, less mumbo jumbo.

Any freshman taking a psychology of religion class learns early on that religion and philosophy often evolved to address the same fears that are common to us all: fear of the dark, fear of the unknown, fear of one another, and fear of death. Psychologists, therapists, counselors, and psychiatrists never report that their waiting rooms are full of people fearful of their own power … a power beyond measure. Ms. Williamson may be right on other things, but in this, her most often quoted statement, she’s way off the mark.

We aren’t powerful beyond measure. We’re filled with fears, inadequacies, and insecurities. I’ve coached people, in one way or another, for the whole of my adult life. I’ve discovered that everyone needs to be told “you can do it!” or “you’ve got this!” Every runner, still miles from the finish line, needs positive self talk to make it. Sometimes that positive self talk voice is so small and quiet, or just not there at all, and in its place is a negative dialog. The cheering crowds at the end of most marathons are often the difference between a runner giving up or pushing on! I’ve been there plenty of times, encouraged by the cheering of strangers to keep going.

We don’t suffer from power immeasurable that grips us with fear. We suffer from lack of self-discipline, resolve, determination, and weakness in the face of fear or testing.

When someone new joins USMC Fitness Boot Camp or becomes a new Buffalo Runner, I get a pretty good idea if that person will be successful based on their previous experiences with challenges. How have they performed in the past? Do they have a record of starting and quitting or is there a pattern of successfully completing other tasks and challenges in their life? Have they bounced from one job to the next, one relationship to the next, one trendy fad to the next, one address to the next? I look to see if there’s been consistency and constancy in their personal lives. These things don’t determine how I interact with them, I generally like people and look forward to making a new friend, but it does tell me how much effort I should probably put into trying to remember their name.

All of us have fears and face challenges to our self-discipline. Here are some ways to face them down and win.

~ Face the fear, calm your breath, and do it anyway.
~ Failure is not an option so remove it from the equation.
~ Never give up so keep moving forward. You can do this!
~ If success is only a matter of perseverance, refuse to quit.
~ Believe in yourself and prove to the world and to the naysayers that you’ve got the right stuff!

Those five statements look like things coaches tell teams and players. And they should. They’re the things that every good coach tells their teams and their players because these are the things all winners have in common. They’re cliches for a reason. They’re stereotypical because they’re the DNA of everyone who wins and achieves. Everyone wants to win. But few want to do the hard work of self-discipline and perseverance to win.

Henry Ford said, “Whether you think you can or you think you can’t, you’re right.”

— 30 —

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HOLIDAY CHALLENGE 2014

The Holiday Challenge is soon to be upon us! What is it? The Holiday Challenge is an annual event — completely voluntary — where you are rewarded for maintaining your weight during the holidays! Cool, right? It only costs $50 to participate and here’s how it works: on Wednesday, November 26th (the day before Thanksgiving) I’ll weigh you and record the information. When we come back after the Holiday break on Monday, January 5th, I’ll weigh you again.

If you’ve maintained your weight during the holidays, you get a FREE MONTH of Boot Camp! IF YOU’VE LOST WEIGHT … you get an additional FREE MONTH! (Free months are redeemable after March 2015.) If you’ve gained weight you’ll get a hug from Ashley!

You’ll hear more about this later!

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— 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 IS SHELBY FARMS!
Our next training run will be this Saturday morning at 7am.

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RUNNER’S WORLD MAGAZINE!
Our own RD, Ashley Holloway, has been asked by Runner’s World to be a part of their “Ask the Expert” feature! How cool is THAT? Congratulations, Ashley!! We’re “lucky” to have you!

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.”

Drink and be Merry

As a Registered Dietitian, I think it is important to find a happy medium between good health and good times and sometimes we are lucky enough to have both of those things at the same time. Take USMC Fitness Boot Camp for instance. We all laugh, smile, and joke around all while we are building our fitness! How awesome is that!?!

Believe it or not, another way good times and good health can go hand in hand is when you are having a glass of wine, a beer, or even a cocktail!

Research shows that moderate consumption of alcohol may actually prolong your life and may reduce your risk of heart disease which is the leading cause of death in the United States. It has also been shown to improve your chances of surviving a heart attack or stroke. Alcohol increases your levels of HDL, your good cholesterol, and improves the factors that influence blood clotting therefore reducing risk for blood clots which can cause strokes.

Studies also show that moderate drinkers are more likely to have a healthy weight, get more sleep, and exercise regularly. If these studies are valid, that means we probably have a lot of drinkers on the quarterdeck!

A drink before a meal may help improve digestion of your meal, a glass of wine may help you relax after a stressful day at work, and an occasional drink with friends can be a great social outlet. These physical and psychological effects may contribute to a healthy well-being.

So what is considered drinking in moderation? The 2010 Dietary Guidelines state that moderate drinking means one drink per day for women, and two drinks per day for men. And no, you can’t drink all seven glasses of wine in one night and call that moderation! One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor, all which have approximately 0.6 ounces of alcohol in them. And if you have never measured out 5 ounces of wine, do it. At least once, so you can see what it looks like. You may end up drinking more than one serving, but at least you will be aware of how much you are drinking.

The next time you reach for a beer, a glass of wine, or a cocktail, know that you have this RD’s seal of approval, if you are drinking it … in moderation!

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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.

– 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
– “El” McCain 11/2013

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 »


Location Change for Tuesday Morning’s 0530 Class — 11/18/2014

Nov. 17th 2014

Mt. Fuji will be frozen tomorrow morning, so don’t go to the U of M! Instead, the 0530 class will be at CMC for M-16!

Posted by Tony Ludlow | in Uncategorized | No Comments »


GIVE ME YOUR F#&%*ING MONEY! — Sgt. Tony Ludlow, blog post for 11/12/2014

Nov. 12th 2014

The sound of the switchblade got my attention. I could see the blade in the dim light of the stairwell. It was the first time I’d ever had a knife pulled on me.

I was a 12 year old boy in the 7th grade and had been bullied by this bigger 15 year old 9th grader the whole school year. Just about everyday, in between fourth and fifth period, he found me on the same dark stairwell landing, in the oldest part of the school, that led to the boy’s athletic dressing room, a glorified basement. I was going up the stairs, he was coming down them. It was the only way in or out of the dressing room leading to the outside.

I was the team captain of one of the 7th grade athletic teams and was responsible for the condition of the dressing room after practice. That meant that I was the last to leave on most days, making sure that the locker room wasn’t a mess.

The bully was a big kid and I was a skinny runt, barely 5 feet tall, waiting for both my voice to change and my “growth spurt” to kick in. I probably weighed 90 pounds wringing wet. On the stair landing, several days a week, he would shove me, verbally abuse me, and demand my lunch money. Some days I was able to get out of the stairwell quickly enough that I’d miss him all together. And sometimes I think he just waited for me there on the landing. Most of the time my friends from the team were already gone because they’d raced to the lunchroom to be one of the first in line. That left me alone most of the time cleaning up the locker room. If I was alone, I got jumped.

For all of those months, I never said anything to anyone about the bullying. Not to my friends. Not to my teachers or coach. And certainly not to my parents.

It was now near the end of the school year and I’d had enough of the abuse. I’d tried not to fight at school because both parties involved would be expelled. If I got expelled, I’d have the devil to pay at home and I’d be prohibited from any after school extra curricular activities. So I’d avoided fighting. And quite honestly I was afraid of the bigger older boy. But on this day, I’d had enough.

When he demanded my money, I said no for the first time.

“GIVE ME YOUR $&*^#@ MONEY, YOU LITTLE %&(#^)@!!!” he yelled, as he shoved me against the wall on the narrow landing.

I tried to push past him and get away, but he shoved me back up against the wall, yelling the same profanities. And then I heard the unmistakable sound of the switchblade.

Was he really going to attack me with a knife over pocket change? He said he was going to “gut me” if I didn’t give him the money.

When I saw the knife and heard him say that, I snapped. It was my very first “aww HELL no!!” moment. I lunged out at him, full of the anger and fury built up over months of bullying. I grabbed his throat with my right hand and tried unsuccessfully to control the knife with my left hand as he backpedaled. I felt the blade slice across the top of my left arm, just as he started to fall backwards down the stairs.

I followed right behind him as he stumbled down the stairs, still on my feet and yelling obscenities of my own. He hit the bottom of the stairs and his knife slipped out of his hand and slid across the floor. Struggling on the floor on his hands and knees, he tried to crawl over to grab the knife. But as he reached for it I stomped on his right hand with all of my might as he let out a scream. And then I reached over and grabbed the knife.

There, for a split second … full of rage … I thought about doing the unthinkable. My own rage frightened me more than the he did. This was the first time I’d ever seen this side of myself.

Instead of the unthinkable, I unleashed every foul word I’d ever heard in a fit of anger that I didn’t know I was capable of and waved the knife in his face to make my point. I was pretty sure that my voice cracked and went up an octave or two as I yelled. I took the knife and ran up the stairs, leaving him in a heap on the floor.

I ran toward the lunchroom, my heart pounding out of my chest, faster than it ever had in my brief 12 years of life. A wave of nausea overcame me and I got sick to my stomach in the restroom. I threw up and then wrapped my arm in a paper towel to stop the bleeding. I went to my locker and got my jacket. I put on the jacket to hide the cut on my arm.

When I got to the lunchroom I just sat there with my friends. I ate nothing that day. I just sat there, in a trance, next to my buddies who laughed and clowned the way that 12 year old boys laugh and clown. I said nothing. I was in a daze. Somehow I stumbled through the fog of the next few hours.

I was more than a little scared when, near the end of 6th period, a student office worker brought a note to my class. The Dean of Students, Mr. Scott, wanted me in his office at once! My classmates said the usual “ewwwwww!! You’re in troubbbble!” as I gathered my books and headed downstairs to the office. My heart started beating fast again. Now what?

I was shocked to find the bully, sitting outside of Mr. Scott’s office, with his hand wrapped in a bandage and a band aide on his forehead. Sitting next to him was his mother. She was busy yelling at him under her breath and did not look happy. He glared at me as I walked past him. I knocked on Mr. Scott’s door.

I found out that my attacker had gone to the school nurse about his hand and a knife wound. In addition to his bumps and bruises from the fall, he’d apparently gotten cut too. The nurse had to notify Mr. Scott about it, who in turn called the bully’s mother.

Mr. Scott wanted to hear my side of the story. I thought it was going to be a classic stand off with both of us telling stories sympathetic to our cases and that we’d both be expelled. I told Mr. Scott the truth. Told him about the months and months of harassment and abuse, and gave him the switchblade, with the bully’s initials scratched into the cheep plastic handle.

I was pretty sure that the Dean had called my parents and that I was about to be expelled. Instead he told me to go back out into the outer office and take a seat. He called for the bully and his mother to come into his office. After a little while they came out and the bully’s mother, a big imposing black lady who had him by the upper arm and was pinching him, ordered him to apologize to me. He did. She wasn’t satisfied with his contrition. She made him say it three more times before she looked at me and said, “Son, I’m so very sorry.” And then they turned and left. Judging by their body language, she increased the pressure of that pinch on the back of his upper arm as he limped out of the office area and into the hallway.

And that was the last time I ever saw him.

My mom arrived at the school and she and I went into the office with Mr. Scott. I explained everything again. Mr. Scott apologized to my mother. I didn’t understand at the time why he did. It wasn’t his fault, I thought. I didn’t understand that the school was responsible for my safety and security.

Then he told me that I was to go home with my mother.

“Sir, am I expelled?” I asked sheepishly.

“No, Tony. See you tomorrow,” he answered. And that was that.

My parents never had a talk with me about what I should do if I were bullied and we never discussed it afterwards.

That was then, and this is now. The nature of student violence, bullying, and harassment of students by their classmates has increased and become a national concern. It’s also taken on new ways of expression since I was in school.

The nightly news is full of stories about our kids being bullied. If you’re a parent, have a talk with your young scholars today if possible. Impress upon them the absolute necessity of reporting any bullying to their teacher, coach, or school administrator and of course to you. Technology — text messaging, social media, email — has made it possible for kids to bully one another beyond the school day and without ever shoving their victim against a wall, so that has to be discussed too.

The tragedy in almost every one of those news stories is that the bullied student never told anyone. It goes unreported until things reach a boiling point and something horrible happens.

Good schools are addressing the issue in school assemblies and in the classrooms and encouraging students to speak out, and that’s great. But a parent’s involvement can’t be overstated. It’s a problem in private as well as public schools. Talk to your children today. Use this newsletter if you need to as a means to open a dialog.

If Sgt. Tony could be bullied … so could your child.
— 30 —

—————————————————————————————

HOLIDAY CHALLENGE 2014

The Holiday Challenge is soon to be upon us! What is it? The Holiday Challenge is an annual event — completely voluntary — where you are rewarded for maintaining your weight during the holidays! Cool, right? It only costs $50 to participate and here’s how it works: on Wednesday, November 26th (the day before Thanksgiving) I’ll weigh you and record the information. When we come back after the Holiday break on Monday, January 5th, I’ll weigh you again.

If you’ve maintained your weight during the holidays, you get a FREE MONTH of Boot Camp! IF YOU’VE LOST WEIGHT … you get an additional FREE MONTH! (Free months are redeemable after March 2015.) If you’ve gained weight you’ll get a hug from Ashley!

You’ll hear more about this later!

—————————————————————————————

— CARDIYOGA FOR ALL TOMORROW IF THE TEMPS COOPERATE!!
If the “feels like” temp is 32 degrees or below, or 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
Our next training run will be this Saturday morning at 7am.

——————————————————————————

RUNNER’S WORLD MAGAZINE!
Our own RD, Ashley Holloway, has been asked by Runner’s World to be a part of their “Ask the Expert” feature! How cool is THAT? Congratulations, Ashley!! We’re “lucky” to have you!

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.”)

Nutrition Q and A:

Q: Will I lose weight faster by eliminating snacks or by running more?

A: Trying to decide which method would be faster depends on a few important factors. What you are choosing to snack on, the amount you consume, and the frequency of your snacking. If you added one weekly run you have to consider how far, how long, and how fast you would run.

To lose one pound per week, you need to decrease an additional 3500 calories, the amount in one pound. You can do this by either reducing your caloric intake by an average of 500 calories a day or by burning off an additional 500 calories per day (equal to a 5 mile run) or a combination of eating less and moving more. Both methods work equally well for weight loss success, but you would have to run an additional 5 miles EVERY DAY of the week to lose that pound, or you could just cut out that unhealthy snack!

——————————————————————————

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.

– 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
– “El” McCain 11/2013

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 »


Luck Be a Lady — Sgt. Tony Ludlow, blog post for 11/5/2014

Nov. 5th 2014

You probably don’t know Kathy Warren.

You might know someone “named” Kathy Warren, because, according to Facebook, there are a ton of Kathy Warrens out there.

But I’m pretty sure that the one I’m talking about isn’t the one that you might know.

But I bet every one of you have heard the voice of Kathy Warren. “THE” Kathy Warren, that is.

Nothing about Kathy Warren would indicate that she would be so well known. Even after 30 years since she became “famous,” she’s still famous. Nothing about Kathy Warren’s education or background would lead you to think that she should be an important part of a pop culture.

Some would say that she was just lucky.

It’s amazing how many famous people, even those who are obviously talented, claim that their good fortune and fame were the result of good luck. You hear it all the time. I recently heard Sting say that he had just been lucky.

Really? Sting?

What is luck?

I’m not going to wade into the deep and often unsettling waters of Providence versus Fate, or intelligent design over random chance, free-will versus predetermined will, or even try to tackle the notion that “God helps those who help themselves.” That last one was a theological staple around the Ludlow house when I was growing up. It was followed by “cleanliness is next to Godliness” and then immediately followed by “now, go clean up your room!” Later when I became an insufferable little know it all, I announced that the cleanliness and Godliness thing wasn’t in the Bible. That earned me an entire weekend of divine cleaning.

OK, back to luck.

Sometimes it’s said that luck favors the prepared.

What is pretty clear to me is that good things happen to certain people and crappy things happen to others.

I have some Facebook friends who fall into that last category. Seems that everyday of their lives, and every one of their Facebook status updates are a different version of the same song, “woe is me,” “nobody knows the trouble I’ve seen,” and “gloom, despair, and agony on me.” In other words, they’re really fun people. “If it weren’t for bad luck, I’d have no luck at all” kind of people.

But what if you could do things to alter your “luck.” What if you could alter, adjust, and realign your day to day life to increase your luck like the lucky people do? What if you could prepare to get lucky?

Interested?

Ten Ways to Increase Your Luck

1. Pay attention to your surroundings.

You won’t spot the $20 bill on the sidewalk unless you’re looking. Be alert! Look around! Keep your eyes and ears open! You never know what you’ll discover by accident.

2. Strike up conversations with strangers (Ladies, you probably need to be a LITTLE cautious here.)

You never know who you’ll meet, the contacts you’ll establish, or the new friends you’ll make in the most average of places: the line at the grocery, the bank, the county jail (just checking to see if you’re awake). I have a friend who had a life changing experience after she got locked up for DUI. You meet some interesting people in jail … so I’ve heard.

Talking to random people is one of my favorite things to do! Some people are more risk-free than others: clerks, waiters, waitresses, and sales people are usually less risky and less shady than street people talking to themselves, half naked guys in a convenience store, or Ole Miss grads.

I actually “met” Ashley during a phone conversation years ago. Several years ago, I was asked by a production company of the BBC to consider spending two weeks in England participating in a television show they were in preproduction on. The program was to have me cast as a Marine fitness instructor leading two families back from obesity toward fitness. The producer wanted me to bring along a Registered Dietitian, if I could. At the time, I only knew one RD and it wasn’t Ashley. I called, Mary, the RD I knew, and pitched the prospective short term job to her. Mary was unable to leave the country for any length of time, but she did give me the name of an RD she believed would be perfect for the job. So I called Ashley on the phone and we had a great conversation. She was indeed open to pursue the opportunity in Great Britain and so I contacted the BBC and told them we were good to go here in the States and ready. Unfortunately, about a month later, the production company was unable to secure the kind of funding and support they needed and had to abandon the project. They called me and I had to call Ashley with the bad news. She seemed delightful and so friendly, I was sorry that I wasn’t going to have the chance to meet her.

But a few years later … lucky me, right?!

(One more word about Ashley — and I’ll say it again later — she was asked this week by Runner’s World magazine to contribute to the magazine’s “Ask the Expert” feature!)

3. Unfriend your negative “friends.”

This is a Facebook thing that you can actually do in real life. That’s right. If someone is dragging you down, robbing you of your joy, making you feel badly about yourself, sucking all of the energy out of your life, then just cut ‘em loose!

If you have the power to choose and the power to dismiss them from your life, don’t allow anyone inside who doesn’t make you happy, inspire you to be a better person, respect you, or make you feel loved and appreciated. If they’re prone to frequent melt-downs, outbursts, temper tantrums, drunk drama and other forms of inappropriate behavior … “hey, hey, hey, goooooood bye!”

When it’s in your power to do so, deep six the negative people from your life. People who are sad, depressed, or tense tend to have tunnel vision and see nothing but the dark, gloomy, and sinister in life. And that kind of perspective on life is something that you don’t need. Plus, it’s not very lucky!

4. Vary your daily routine.

Do like Supertramp and take the long way home. Stop at a shop just to browse. Take a different route to work. You never know what a variation of routine will bring.

I know a woman who believes God is going to give her a husband. She’s been waiting and praying for over 20 years. She goes to work, comes home, and goes to church. Her routine never varies. She travels the exact same roads and never colors outside the lines. I guess she’s going to marry the FedEx guy. I don’t think she’s met anyone new in years.

5. Be aggressive and decisive about making the changes you want in your life.

No one is more interested in you and your dreams than YOU are! That means that the odds of someone arriving at your door, or in your life, to put you on the fast track to a new or better life is slim to none. But mostly none.

Get on with it!

A sailboat isn’t maneuverable unless it’s moving. It needs wind in its sails. When it’s dead in the water, it’s impossible to steer.

MOVE!

Nike said, “Just Do It” And Shakespeare (or Edward De Vere, the 17th Earl of Oxford, your choice) said, “The bow is drawn, make straight the arrow.”

The universe rewards movement, activity, and energy. Bust a move!

6. Follow your hunches and gut feelings.

Pay attention when something doesn’t feel quite right. I’m not talking about daily paranoia or constant suspicion of everything around you – which is a clear indication of the need for mental health counseling ASAP! But listen when your gut talks to you. Pay attention to the red flags … AND the green ones too!

I’ve listened to that little voice before and been soooo happy that I did. And then … I’ve ignored that little voice waving the red flag and lived to regret it. I can’t remember a time that it was wrong.

In his book, “Blink,” Malcolm Gladwell describes the brain’s ability to get impressions and to make decisions from a small amount of input and knowledge. It’s a behavioral scientist’s view of unconscious impressions and their significance.

7. Expect good things.

If you think something good is going to happen you’ll be more likely to spot it when it does. And associated with this is giving people the benefit of the doubt. Miserable people assume the worst and usually get it.

Dropkick the drama queens (and kings) from your life. They’re usually miserable and want YOU to be miserable right along with them! They’re expecting doom. Leave them to it … without you!

8. Smile.

Not only does this inspire others to smile back, but it is the easiest and fastest thing you can do to make yourself look more attractive and accessible … unless you’re missing a lot of teeth. Then you should contact my friend, and sometimes Boot Camper, Dr. John Whittemore, DDS or Dr. Dory Sellers, DDS.

It’s interesting how smiles turn to laughter and the whole vibe changes.

9. Outlast bad luck and look for opportunities.

Often a negative turn of events creates unexpected opportunities for good things. I started USMC Fitness BOOT CAMP because I was strapped for money fifteen years ago and needed to supplement my teacher’s salary to make ends meet. Now look at the EMPIRE that has grown from me being broke!

When I first became self-employed, I was very very protective of my finances and was tight fisted with my money. One woman and her husband, not friends of mine, ridiculed my frugal behavior at the time and made fun of my struggle to create a successful business.

They’ve both filed for bankruptcy … twice … in the past 10 years. But I never did.

As an aside, I know that sometimes things happen beyond your control and bankruptcy is the only option to dig out of a bad situation.

What I’m talking about is financial irresponsibility. Like the woman I knew who was $47,000 in credit card debt with nothing to show for it and somehow managed to get a new car, just so that she had MORE debt when she filed for bankruptcy. Pity the poor guy who married that crazy chick! (He apparently ignored his gut and all of those red flags!)

Outlast the “set back” and look for opportunities!

10. Be positive, grateful, and thankful.

Ever notice how people who exhibit those things seem to be happy … seem to be so lucky? Putting positive energy out there into the world comes back to you! As one of you told me recently, “Tony, when people whine and complain they just become big ‘crap magnets.'”

The opposite is true too! When people are positive, grateful, and thankful they become magnets of great things, wonderful things, and “oh so many startlements.”

The music group, 10cc, recorded “I’m Not in Love” in 1975. At the time, the analog technique used to create that ethereal choral sound was unheard of. It was pretty cutting edge stuff at the time. It would be used by a number of groups afterward. Queen’s “Bohemian Rhapsody” is one of the better known songs that copied the technique. And Enya’s success is completely dependent on those innovations.

I really like “I’m Not in Love.” There I said it. Whatever. Get over it! And one of the most important parts of the song is the obvious woman the singer is supposedly not in love with, saying “be quiet, big boys don’t cry.” The receptionist at the recording studio — Strawberry Studios — came out from behind the receptionist’s desk to be the voice of that woman, saying those six words. Six words that were essential in knowing that the singer really was in love. Six words that are a part of classic rock lexicography.

Kathy Warren said, “I was working at Strawberry Studios as a secretary and receptionist … when they (the members of the group) were trying to work out what to put in the middle eight. And a telephone call came through for Eric. So I went to the studio door and just opened it quietly and whispered, ‘Eric, there’s a phone call for you.’ And they all said, ‘That’s it!’ The line they asked me to say was, ‘[whispered] Be quiet, big boys don’t cry’.”

And just like that, a lucky girl got luckier still. I’ll bet Kathy had already proven that she was positive, happy, helpful, and a team player. No wonder she was so lucky!

Good luck, everyone!

— 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 — LOCATION TO BE ANNOUNCED
Our next training run will be this Saturday morning at 7am.

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RUNNER’S WORLD MAGAZINE!
Our own RD, Ashley Holloway, has been asked by Runner’s World to be a part of their “Ask the Expert” feature! How cool is THAT? Congratulations, Ashley!! We’re “lucky” to have you!

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.”)

Have a Snack Attack

Is snacking throughout the day bad or good for you? Some people believe that it is better to eat three square meals a day without snacks in between. Others believe that snacking is not healthy because when they think of the word “snack” they think of typical vending machine fare such as candy bars, chips, or regular soda. If you do find yourself craving sweets or other not so healthy treats, it could just be that you let yourself get too hungry.

The good news is that proper snacking is healthy for you and is an important part of anyone’s diet. Eating often, every three to four hours, helps to maintain your blood sugar levels, your carbohydrate stores, and keeps your body fueled for the next activity. Snacking often also helps prevent uncontrollable hunger, which can lead to an unhealthy snack attack where you eat large quantities of food or you make unhealthy snack choices that you wouldn’t have made if you were not so hungry.

The best way to snack is to consider it as more of a mini-meal than a snack. Focus on choosing items that you would have for a regular meal but on a smaller scale. To optimize nutrition, be sure to select items from several different food groups. To make sure that do not skip these all important snacks, pack your desk at work or your gym bag with healthy items such as dried fruit, nuts, instant oatmeal packets, granola or sport bars, peanut butter, pop top cans of tuna, and whole grain crackers. If you are on the go a lot, take along a small cooler stocked with healthy snacks. Some great healthy snacks to try include:

· – a slice of veggie topped pizza
· – string cheese and a piece of fruit
· – sliced apples spread with peanut butter or almond butter
· – trail mix with nuts and dried fruit with a glass of milk
· – greek yogurt sprinkled with mixed berries
· – instant oatmeal made with milk topped with almonds
· – whole wheat toast topped with peanut butter and banana
· – baby carrots dipped in hummus
· – 100 calorie bag of microwavable popcorn with 1cup lowfat chocolate milk
· – Triscuit Thins with Laughing Cow or Baybel cheese
· – Whole grain pretzels dipped into peanut butter

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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.

– 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
– “El” McCain 11/2013

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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