Sergeant Tony's Blog

Archive for March, 2015

Talk Nerdy to Me — Sgt. Tony Ludlow, blog post for 3/25/2015

Mar. 25th 2015

When I was in the 6th grade I wrote a list of things I wanted or wanted to do in my life, a bucket list of sorts, a dream sheet, a wish list. There were the usual things for a 6th grade boy: marry the pretty girl in my class, play professional football, be a fighter pilot.

I did none of those things.

But my list did include a couple of things that I did manage to do: live in Japan and have my own personal library.

I fell in love with books at an early age. In the 1st grade I was hospitalized for a month with pneumonia. My 1st grade teacher, Mrs. Shirley White, visited me in the hospital with school work to stay current with my class. And she brought books and magazines for me to read for fun.

In the 4th grade, our teacher had us make our own book cabinet out of a cigar box, with decorated match books representing the books we read during the school year. We wrote the name of the book we’d read on our little matchbooks and our little libraries were displayed all around the room. At the end of the school year our teacher gave awards to the three students who read the most books, represented by the accumulation of those little matchbooks in our cigar box libraries. Week by week we saw our own progress compared to that of our classmates. At the end of the school year, I did not receive an award. Alas, I’m a slow reader. But more about that later.

Books.
In particular, words.
Those are things that get my attention.

Reading is fundamental, as the old adage goes. That phrase was intended to encourage a generation to read. And I saw a bumper sticker on a mini-van one morning that said: “Reading is Sexy.” I agree! Sexier than big mammary glands. In a room of Playboy playmates, a nerdy girl wearing glasses and reading classic lit. would get my attention over those shallow platinum blond fakes.

I grew up with a library card in my pocket. I was proud of that library card! A Saturday morning trip to the public library was a treat! And I thought that the epitome of prosperity and knowledge would be to have a personal library in my home someday. That would be the true sign of achievement! I always thought the best day of school was the day that the book order was delivered to our classroom! Do you remember that? Those boxes of books would be delivered to the classroom and the teacher would take out the order form, open the boxes, and start calling out our names and handing out the books we’d ordered. Those boxes and those books had a certain smell that I absolutely loved! Do you remember that smell too?

When I was a boy my grandfather told me that a gentleman reads books because the written word enriches his soul, informs his mind, and makes him a more interesting person. And he was right. (And it applies to women too. Several years ago when I dabbled in online dating I always asked women about their reading habits.)

It wasn’t just the stories that drew me to the books I read. Somewhere around 8th grade I started to notice the writing style of authors. In addition to the stories and the subjects that interested me, it was the writing style of the authors that compelled me to read. The use of certain words and phrases and sentence structures could be just as interesting as the stories themselves; in some cases more so. Everyone recognizes the style of Dr. Seuss!

It was also about that same time that I discovered how easily I could be seduced by the very words themselves. How a word looks, how it sounds when you say the word, how that word spoken physically makes your lips, tongue, and mouth move are all three equally enticing and fascinating. Consequently, I don’t read very fast. The more I like the writing, the slower I read. I often reread paragraphs just because I love the phraseology, syntax, and vocabulary used. I’ve also been known to read out-loud because I want to hear the words. And sometimes I move my lips when I read. Don’t judge.

Beyond the pleasure of reading, there is the absolute necessity of reading for understanding of the world in which we live. If you don’t read, then your politics, religion, and philosophy aren’t really yours. You acquire them by second hand absorption at best. At best. Without broad and diverse reading, we’re all at the mercy of talking heads on television, charismatic pulpiteers, and the personal agendas of social reconstructionists with narrow minds, hidden traps, malevolent intentions, or extremist views. If you don’t read, if you don’t do the research yourself, then who or what is informing your mind and molding your opinions?

I once had a conversation with a very enthusiastic Christian, full of zeal and self-righteousness, who also told me, rather proudly, that he doesn’t read, doesn’t like it. I asked him how many times he’d read the Bible completely. Never, he said. It was one of the most puzzling answers I’d ever heard. Since your religion is based upon a book, how is it that you’ve never even read it completely even once?

A couple of years ago I met a guy, “Greg,” the husband of someone I knew, at a Christmas party. He was a bit flashy, way overdressed for the occasion, and handsome in a television news anchor kind of way. He even had that kind of voice. He was salesman-like with an expensive haircut. A real glad-hander. He was nice enough, I thought, but a little dismissive and condescending. I get that a lot. I get pigeon-holed as “that boot camp guy” and then I get the treatment that goes with being a dumb-jock with a military background. Greg even gave me a patronizing “thank you for your service,” said as if he was thanking the guy who cuts his grass or details his Range Rover.

Greg’s wife was very proud of him and wanted everyone to be impressed with him too. Like a good wife, she lauded his achievements, from his successful career to his church involvement. All the while his chest expanded and his face glowed. She was being a sweet and supportive wife by expounding on her husband’s goodness. No fault in that. She wanted us to know that he was an elder at their large and prestigious Presbyterian church where he also taught adult Sunday School. So to make conversation I asked him what he was currently reading. That wasn’t a trick question. Among my friends, that’s a common question.

He wanted to know what I meant by the question.

I’m sorry, what?

I told him that I was referring to the books he was reading as part of his personal devotion and study and in preparation for his teaching responsibilities and duties as an elder.

I was genuinely curious to know what he was reading.

He said, “I don’t really like to read … I’m just too busy and too restless for it.” He went on to explain that “I look at the teaching materials the church gives me and then I just let the Spirit guide me.”

I’m sorry, what?

His answer left me slack jawed. I was reminded of what Charles Spurgeon said, “Much pride and little learning come of hasty reading.” Any religious leader, political leader, or any kind of leader for that matter who doesn’t read, isn’t qualified for the job. Remember when CBS’s Katie Couric asked Sarah Palin what magazines and newspapers she read to inform her world view and give her perspective? She couldn’t name even one. I’m sorry, what?

All Marines, from Privates to Generals, are required to read from a list of books in order to be considered for promotion to the next rank. Bet you didn’t know that.

(Here’s the link to the reading list: http://www.marines.mil/news/messages/Pages/ALMAR027-11.aspx/)

All Marines are required to read in order to be promoted. Every next rank has its own reading list that includes books as diverse as “1984” by George Orwell, “The Village” by Bing West, and “The Crisis of Islam” by Bernard Lewis. No other branch of service requires its warriors to also be scholars.

If the Marine Corps requires its recruits and its Generals to read, shouldn’t we require that of those who stand before us?

Beyond the scope of simple pleasure, understanding, and knowledge that we get from reading, there is another greater need for the Gregs of the world to read. Every major religion is based on the texts of a book, or series of books if you’re Mormon (The Bible, The Book of Mormon, The Doctrines and Covenants, and the Pearl of Great Price). Meaning that all followers, leaders, teachers, deacons, elders, preachers, rabbis, priests, and clerics of all the major religions have to be readers, bookwormish, bibliophiles. If they’re unwilling to read, then they’re getting their information second, third, or fourth hand. Or even worse, people fall prey to a personality cult. (The beloved pastor of Bellevue Baptist Church, the late Dr. Adrian Rogers, was a man of such personality and charisma that he could have told his church that the Lord blesses peanut butter and jelly sandwiches and Memphis would have immediately become empty of every jar of peanut butter and jelly!) To make matters more troubling, people who don’t read are at the mercy of someone else’s interpretation of what they read. That person is at the mercy of someone else’s critical thinking.

But my new friend Greg seemed almost proud of the fact that he was too restless and too busy to read. He believed in the virtue of busy-ness. One of my relatives told me once that he’d never read a book in his whole life and he seemed quite proud of that fact.

I don’t understand the pride that comes of ignorance, of not reading.

It reminds me of something Mark Twain said, “a person who won’t read has no advantage over one who can’t read.”

All of these things were rolling around in the back of my mind when Ashley and I were in Philadelphia a few years ago standing in the very room in Independence Hall where the Declaration of Independence was discussed and modified by our Founding Fathers. And I thought of these things when we stood in front of the little narrow house where Thomas Jefferson wrote that Declaration. When I stood in the room where Edgar Alan Poe wrote “The Raven” and “Murders in the Rue Morgue,” I thought about what Twain said. And we stood in the tiny room at Valley Forge where George Washington strategized and drew up plans for the defeat of the British army and I thought about the blessings of providence that placed the future of our country in the hands of such a well-read man, self taught.

I always expect the places where great works were written to be somehow majestic, resplendent, almost ethereal, with the sounds of Gregorian chanting in the distant background and the gentle rustle of papers from a welcome breeze through the windows. The places where profound things are written are supposed to be high and lofty like Mt. Olympus, Mars Hill, or Mt. Sinai. But the rooms are almost always simple and nondescript. In fact, Poe wrote in a small dank and dark room. Thomas Jefferson complained of flies in the little room where he wrote in the sweltering Philadelphia heat and humidity. Ernest Hemingway wrote “A Call to Arms” and “For Whom the Bell Tolls” in a one-room garage apartment in Key West, no bigger than a small Starbucks, with plenty of traffic noise outside. I stood in that room too and wondered how that simple apartment could have been the birth place of such creativity.

I know plenty of people, myself included, who have dreams of creativity, artistic expression, and musical ambition, but who are waiting to be in just the right venue, just the right place. They’re expecting to move to another house, relocate to a new city, move to a cabin in the woods, or travel overseas to find the perfect place for their muse to inspire them.

The trip to Philadelphia inspired me. I stood in the same place where great men stood. I occupied the same space where the brave and courageous and brilliant and honorable gathered to fashion out of nothing a new nation and a future for us all.

I was inspired to read more. And to write more. And to make more of my life. And to remember where we as a nation came from. To remind myself that there is more that unites us – Democrat, Republican, Libertarian, and Independent — than divides us. That the genius of our country is our ability to negotiate and compromise and not insist on getting everything we want. I was inspired to look for Statesmen and Stateswomen in the leaders I vote for, and not just politicians with an over eager ego and blind ambition. That the greatness of America isn’t demonstrated by how loud and how caustic we use the First Amendment, but by how wisely and intelligently we use it.

The written word has been at the core of our culture, our history, our science, and our government. Failure to read moves us that much closer to mob ignorance, superstition, and stupidity.

The late Ray Bradbury said, “You don’t have to burn books to destroy a culture. Just get people to stop reading them.”

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APRIL IS BRING A FRIEND TO BOOT CAMP MONTH!

Bring a friend for a week for free, no charge, no strings, no follow-up sales pressure.

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APRIL is also the month for me to get your promotion t-shirts distributed. More about that later!

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If it’s raining tomorrow, we’ll do BOGA. If it’s not raining, we’ll do CARDIOGA!

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TODAY’S NUTRITION TALK
by Sergeant Ashley Holloway, RD 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 & A

Q: Does the consumption of greasy foods prohibit the absorption of alcohol?

A: Fatty or greasy foods do not prohibit the absorption of alcohol, but it does slow down how fast the alcohol is processed. By eating a meal or snack before you begin drinking, the food will slow down the metabolism of the alcohol. Consuming fatty/greasy foods slows down the metabolism of the alcohol even more than carbohydrate or protein containing foods do. The reason is that fats take longer to be digested and also because the fat somewhat coats the lining of your stomach, slowing down how quickly the alcohol gets into your blood stream.

But eating fatty foods the day is a recipe for a stomach ache, consuming high fat foods then only irritates your stomach lining.

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A LITTLE SLEEP …

Happily, lazily, carelessly fitness is lost and weight is gained.
The realization that fitness has slipped away isn’t as apparent as weight gain, though.
The tight jeans and snug jacket, on the other hand, shout: “hey there, fatty.”

The loss of fitness is discovered in more subtle ways. Getting winded at the top of the stairs, straining to lift the big bag of dog food, wishing you’d checked that luggage instead of carrying it through the airport … announcements that you’ve lost strength and stamina.

The numbers at the doctor’s office confirm that your weight gain and your fitness lost are putting you at growing risk of illness, heart disease, and other health related maladies.

More women die of heart related illness than from all cancers combined. Help a friend get healthy and fit. And if that person who needs to get healthy and fit is you, GET BUSY!
As my friend, Teri Trotter, battling cancer for the second time, says: “LIVE YOUR LIFE!”

And live it as fit and as healthy as you can!

“How long will you lie there, you sluggard?
When will you get up from your sleep?
A little sleep, a little slumber,
a little folding of the hands to rest—
and poverty will come on you like a thief
and scarcity like an armed man.” ~ Proverbs 6: 9-11

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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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THE GOOFY CLUB

Members of The Goofy Club are boot campers who’ve run the Walt Disney World Goofy Challenge in Florida. Club members participated in the Marathon Weekend in Orlando by running a half marathon (13.1 miles) on Saturday and then running a full marathon (26.2 miles) the next day!

Dory Sellers (2015)
Chris McLelland (2015)
Kay Ryan x 2! (2013 & 2015)
Ashley Holloway (2013)
Tony Ludlow x 2 (2009, 2013)
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THE IRON CLUB

Iron Club members have run one or more (or multiple) Ironman series triathlons: the 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run; often called the Half Ironman) and the 140.3 (2.4 mile swim, 112 mile bike, 26.2 mile run, the Full Ironman!)

Scot Bearup 70.3 & 140.6
Andrew Forsdick 70.3 & 140.6
Tony Ludlow 70.3
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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.
Sam Podesta
Ben Newsham x 2
Tim Jacobs
Lee Chase,
Chris McLelland,
Andrew Stolnicki,
Dory Sellers,
Henry Kenworthy,
Matt Green,
Andrew Forsdick
Tony Ludlow

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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.

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 Latta 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
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– JD Dombroski 4/2011
– Carrie Schule 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
– 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*
– 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
– 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
– Melissa Moore 2/2005

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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What Time is It? — Sgt. Tony Ludlow, blog post for 3/18/2015

Mar. 18th 2015

MARCH MADNESS!

It’s finally here, the best 2 and a half weeks of college sports, in my opinion! For my money, as a former high school basketball coach, you just can’t beat the excitement of college basketball in March!

Did you know that the last 60 seconds of an average NCAA tournament game lasts between 5 and 6 minutes in real time, what with repeated fouling, free throws, timeouts, and referees’ video replay reviews. Most coaches earn their salary during that last minute. How they manage that last minute of a game, more often than not, determines the outcome of that game. It’s more art than science and some coaches are Rembrandts and others are 5 year olds with finger paint.

I yell at the television, I’ll admit. Usually I yell at the refs and sometimes I yell at the coaches. I seldom yell at the players, unless they’re missing free throws: “THEY’RE FREE THROWS, SON! FREE. THROWS.” Most coaches can increase their win: loss record by working more in practice on defense and free throws. Once, after a game that we lost by 8, some of my players complained that we got robbed by the officials. I asked my assistant coach to tell me how many free throws we missed. We missed 11. The players got the point.

No matter how good the coach is, there are some things out of the coach’s power to control. There are some things a coach can’t stop.

I was the head coach of a varsity boy’s basketball high school team enjoying a 20 point lead … and I couldn’t stop the halftime celebrations going on in our locker room. We were beating our cross-town rivals by 20 points and the boys were ecstatic! We’d won a game against them earlier that season in triple overtime at their place. It was one of my most satisfying wins as a coach and probably added 10 years to my life! And now we were playing that same team at home and were up by 20 at the half!

But a head coach doesn’t celebrate at the half. A head coach knows that there’s another half of basketball to play. But high school boys playing their rivals don’t have the life experiences to understand that. They can’t imagine that there’s another half of basketball to play. They feel invincible!

I tried to stop the celebrations, but the locker room was electric beyond my ability to control it. And the looks of pure joy on their faces made it hard to be angry at them for being happy. I tried. I put forth a weak and vain effort to end the celebration and put a sober serious look on their faces. Truth is, I probably didn’t try as hard as I should have. Truth is, it felt good to me too. Truth is, I was pretty pumped myself.

Every war movie teaches one lesson over and over: The enemy must be destroyed and left dead on the battlefield. Not “left for dead.” They have to be stone cold dead. The ones “left for dead” will somehow find a way to revive themselves and come back and ambush you later.

Every horror movie teaches two things: One, don’t go back into the house, don’t go down into the basement, don’t go up into the attic cuz there’s a maniac with an axe waiting for you. And the other thing you learn is the necessity of making sure the ghoul is dead. Graveyard dead. Otherwise he’ll end up in your rearview mirror as you’re driving away.

“It ain’t over ‘til it’s over,” baseball icon Yogi Berra is quoted as having said.

“It ain’t over ‘til the fat lady sings,” is widely attributed to sports writer and broadcaster Dan Cook. An assumed reference to a sturdy soprano singing the final aria of an opera, indicating the end of the show.

The point is, until it’s over, it’s still on. It’s still possible to turn things around, discover something new, embark on a new career, make a difference, become what you were intended to become, be with the one you were destined to be with.

When there’s still time on the game clock, there’s still a chance to win!

The history of late bloomers is totally fascinating to me! The people who became famous or accomplished later in life are some of the most interesting characters you’ll ever read about.

– Andrea Bocelli didn’t start singing opera until he was 34.

– Julia Child didn’t start cooking until she was 36.

– Ian Fleming, Frank Baum, and A. A. Milne were all 44 when they wrote their most famous, and first, works: Casino Royale, The Wizard of Oz, and Winnie the Pooh, respectively.

– Susan Boyle was 48 when she entered and won the contest “Britain’s Got Talent.” She dreamed a dream.

– Ray Kroc was 52 when he convinced the McDonald’s brothers to franchise. Seven years later he bought them out.

– Harland Sanders, aka Colonel Sanders, launched his career as a fried chicken tycoon when he was 65.

– Grandma Moses didn’t start painting until she was 67.

– Ronald Regan was 69 when he became our 40th President.

– Oscar Swahn won two Olympic gold medals for shooting when he was 72.

So long as there is time remaining …

“Everyone saw the big clock ticking …”

Well, back in the locker-room, I couldn’t stop those boys from celebrating when there was still another half of basketball to play.

So what happened?

We lost by 2 at the buzzer.

All of my attempts to keep those boys focused on putting the game away failed. By the beginning of the 4th quarter our lead was down to 8. One of their players caught fire and started draining threes! I watched as my team wilted in front of my eyes. I yelled. I tried to be calm. I screamed. I called timeout and got in their faces. I called timeout and prayed. I tried everything I could think of. Nothing worked.

The other team saw the game clock ticking and played to win. My boys saw the same clock too … and played not to lose. Playing to win vs. playing not to lose. Big difference.

In all of the years I coached high school basketball, that was the most painful loss I ever experienced. It pains me to this day.

There’s a difference between marking time and making time.

There’s a difference between settling and refusing to settle. (Are there any sadder words than “he/she settled”?)

There’s a difference between looking at your future with excitement, with passion, and opportunity, instead of as a series of ever repeating mediocre days.

And the most fantastic thing about it all is that it’s within your power to make that change, to do the unthinkable, to turn this thing around, to make a difference, to turn an apparent loss into an awesome win!

You can do it!

The clock’s ticking …

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“Tony, how can I be successful at getting fit and losing weight?”

“Be consistent to AT LEAST three USMC Fitness BOOT CAMP workouts per week. (5 are better!) Give 100% effort! Increase the weight of your dumbbells every 3 to 4 weeks until you max out (women at 15 or 20 pounds, men at 30 or 35.) Eat less. Move more.”

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If it’s raining tomorrow, we’ll do BOGA. If it’s not raining, we’ll do CARDIOGA!

——————————————

TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD 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.”)

Coconut Oil – Helpful or Hype?

Coconut oil is an edible oil extracted from the meat of coconuts harvested from the coconut palm And according to recent reports, is widely touted to be have health benefits and be the latest food cure-all. Claims abound that coconut oil help with everything from Alzheimer’s, poor immune function, thyroid disease, heart disease, cancer, obesity and even HIV.

So should you run on down to Whole Foods and stock up on coconut oil? Not so fast.

The evidence that coconut oil is a super healthy cure-all is not convincing and these claims appear to be more testimonials than clinical evidence.

Coconut oil is extremely high in saturated fat and contains more saturated fat than any other food available. Saturated fats help to raise your good cholesterol levels (HDL) but raise your bad cholesterol levels (LDL) as well. Neither the American Heart Association nor the 2010 Dietary Guidelines suggest that coconut oil is any better or preferable over other saturated fats. All saturated fats, including coconut oil should be limited to 7%-10% of calories because it can increase risk for heart disease, according to the AHA and 2010 Dietary Guidelines.

Most experts agree that to reduce the risk of heart disease, you should replace saturated fats in your diet with healthier unsaturated fats. There is further agreement that more research is needed in the area of fatty acids and its relationship to health.

If you are looking for real health benefits, switch from saturated fats to unsaturated fats and including vegetable oils, fish oils, and plant fats in nuts, avocados, and seeds. These fats should be the primary fats in your diet because they are either neutral or raise HDL cholesterol but don’t raise LDL cholesterol. Increasing the good.

Enjoy coconut oil if it is your preference but do so in moderation until further research indicates it is better than other saturated fats.

————————————————

A LITTLE SLEEP …

Happily, lazily, carelessly fitness is lost and weight is gained.
The realization that fitness has slipped away isn’t as apparent as weight gain, though.
The tight jeans and snug jacket, on the other hand, shout: “hey there, fatty.”

The loss of fitness is discovered in more subtle ways. Getting winded at the top of the stairs, straining to lift the big bag of dog food, wishing you’d checked that luggage instead of carrying it through the airport … announcements that you’ve lost strength and stamina.

The numbers at the doctor’s office confirm that your weight gain and your fitness lost are putting you at growing risk of illness, heart disease, and other health related maladies.

More women die of heart related illness than from all cancers combined. Help a friend get healthy and fit. And if that person who needs to get healthy and fit is you, GET BUSY!
As my friend, Teri Trotter, battling cancer for the second time, says: “LIVE YOUR LIFE!”

And live it as fit and as healthy as you can!

“How long will you lie there, you sluggard?
When will you get up from your sleep?
A little sleep, a little slumber,
a little folding of the hands to rest—
and poverty will come on you like a thief
and scarcity like an armed man.” ~ Proverbs 6: 9-11

———————————————————————————

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!

—————————————————

THE GOOFY CLUB

Members of The Goofy Club are boot campers who’ve run the Walt Disney World Goofy Challenge in Florida. Club members participated in the Marathon Weekend in Orlando by running a half marathon (13.1 miles) on Saturday and then running a full marathon (26.2 miles) the next day!

Dory Sellers (2015)
Chris McLelland (2015)
Kay Ryan x 2! (2013 & 2015)
Ashley Holloway (2013)
Tony Ludlow x 2 (2009, 2013)
———-

THE IRON CLUB

Iron Club members have run one or more (or multiple) Ironman series triathlons: the 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run; often called the Half Ironman) and the 140.3 (2.4 mile swim, 112 mile bike, 26.2 mile run, the Full Ironman!)

Scot Bearup 70.3 & 140.6
Andrew Forsdick 70.3 & 140.6
Tony Ludlow 70.3
———-

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.
Sam Podesta
Ben Newsham x 2
Tim Jacobs
Lee Chase,
Chris McLelland,
Andrew Stolnicki,
Dory Sellers,
Henry Kenworthy,
Matt Green,
Andrew Forsdick
Tony Ludlow

—————————————————————

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.

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 Latta 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
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– JD Dombroski 4/2011
– Carrie Schule 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
– 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*
– 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
– 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
– Melissa Moore 2/2005

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 »


Eye of the Storm — Sgt. Tony Ludlow, blog post for 3/11/2015

Mar. 11th 2015

Two 3rd grade teachers changed my life.

In September of 1965, I went into my 3rd grade classroom at the beginning of the school year, along with my fellow classmates, to discover that there were already 8 students in the room sitting in random seats. The black students, 4 girls and 4 boys, were transfers from the all black school a mile or so away. Segregation was over, Mrs. Gray told us, whatever that was. My assigned seat was right next to one of the boys. We started to talk. He told me that I was the first white kid he’d ever spoken to. We touched one another’s arms to see if our colors would rub off. We became friends right then. Ronnie became my first black friend. In January 2000, almost 35 years later, he took time out of his life to visit with me when my father died.

For a long time I thought it had been Mrs. Gray’s idea to give me my first black friend.

In 1965, I remember hearing adults, white adults, talking about how awful it was that I had to go to school with black kids. I never understood that. I always wondered what Ronnie’s life was like as a black person. Most white people never know what that’s like, but I found out when I stepped off the airplane at Narita Airport in Tokyo, Japan.

I became a minority.

Of the 128 million people who live in Japan, only about 2% are non-Japanese. That 2 percent includes Koreans, Chinese, Filipinos, Brazilians, Canadians, Australians, British, Indonesians, Thais, South Africans, Nigerians, Iranians, Russians, Turks, Indians, European Union nationals, and Americans.

I don’t hide my love for Japan very well. But my love isn’t blind. I learned firsthand what my friend Ronnie, and what all of my minority friends knew about bigotry, discrimination, and prejudice that comes from the color of your skin. I never went anywhere that I wasn’t stared at, especially by children. I was called “gaijin” just about every day for 10 years. Gaijin literally means foreigner, but it’s really the “N” word. And it is just as insulting. I’ve had groups of children ridicule me, pointing at me and yelling “GAIJIN GAIJIN GAIJIN!” I’ve overheard adults make reference to me with “gaijin,” thinking that I couldn’t speak Japanese and wouldn’t understand.

I was asked to leave restaurants because I wasn’t Japanese.
I once found a nice house to rent but they wouldn’t rent to me because I wasn’t Japanese.
I’ve had taxi drivers refuse to pick me up. I’ve had them tell me to get out of their cabs because I wasn’t Japanese.
Once, my oldest son and I tried to join I judo club but the club wouldn’t let us join or train there because we weren’t Japanese, even though we both speak Japanese and I was a black belt!
There were sports clubs that wouldn’t let me join.
There were delivery services that wouldn’t deliver to my house, even though I lived in a nice neighborhood.

In the process, I learned what it felt like to be discriminated against for no other reason than the color of my skin. It was a daily stress and strain. Some days you’d take it all in stride, and other days, when you might be in a bad mood, or having a bad day, or when the number of incidents had piled up, I’d get angry as hell. Country-people were the worst. Rednecks are everywhere, even in Japan. The ignorant, the poorly educated, those with limited life experience, and the fearful all react the same the world over.

Fear and anger shrink the brain, I’ve heard.

I learned to be angry, hypersensitive, sure that I was being discriminated against every time a situation didn’t go well. I played the race card because there were so many times that it WAS about race. And if America did something embarrassing on the international stage, or if some other white person did something despicable, I shared the shame.

I got mistreated because of some stupid thing done in Washington or when some other white person committed something horrible. An American sailor, stationed in Japan, raped a 16 year old Japanese girl and for weeks after, as the case made its way through the courts and was broadcast on every television newscast, I felt the guilt by association. I remember being asked by a Japanese guy if American military members are taught to rape Japanese girls. I remember getting on elevators during that time and women would move away from me in the elevator and hug their daughters close to them, protecting them from me, the scary gaijin who might be a rapist.

I could go on.

Mrs. Elliot was the other 3rd grade teacher who changed my life. I’ve never met her, but I’d love to meet her and shake her hand. At 36, she did something bold. Two years later, after doing the same bold experiment twice, with the encouragement and support from her administration, she did it again, but this time in front of a film crew. A few years later, I saw that film.

Today, Jane Elliot is in her 80s and the name of her film is called “Eye of the Storm.” As a 3rd grade teacher in a small rural Iowa town, after the assassination of Dr. Martin Luther King Jr., she embarked on a three day experiment with her class to teach them what ignorance, bigotry, and discrimination were like.

With a class of all white children, Mrs. Elliot started the experiment by dividing the class into two groups: blue eyed children and brown eyed children. On the first day, the blue eyed children were given special privilege and consideration. They were treated as smarter, better, and more acceptable. The brown eyed children had to wear felt collars to ensure that everyone knew they were brown eyed. They were given less, treated worse, made to wait, told they weren’t as smart as the blue eyed children, were blamed for all disruptions and breaches in classroom decorum, and had less time to eat lunch. The blue-eyed children were told not to play with the brown eyed children because “the browns” weren’t as good as “the blues” and the brown eyed children would hold them back; the brown eyed children were inferior.

Barely 15 minutes into the experiment, the children’s behavior changed drastically along eye color lines. Kids who’d loved each other and had gotten along so harmoniously before, became arrogant, nasty, vindictive, and judgmental. The brown eyed kids became angry, sullen, withdrawn, and their school work suffered. They started acting according to their subjugated treatment, according to the color of their eyes. Their sense of self changed and their self-confidence withered.

The next day, Mrs. Elliot reversed herself and the entire paradigm was turned upside down. Without suggestion or instruction, the brown eyed children became everything the blue eyed children had been the day before and the blue eyed children took on the beaten down persona of the brown eyed children from the day before.

On the third day, Jane Elliot brought them all back together and threw away the felt collars. The kids went back to being the same loving group as before. Actually, the level of harmony and love increased as a result.

If you’ve seen this film, you know just how powerful it is. I’ll post a link at the bottom of this essay so that you can see both the film and the 15 year reunion with those former 3rd graders. You’ll see how Mrs. Elliot took that experiment and turned it into a crusade that has become one of the most sought after diversity training programs, conducting experiments and workshops for corporations and institutions across the country.

Discrimination and bigotry are still our enemies as a society. More than fifty years after Selma, Americans of minority groups are still striving to find equal treatment and equal rights. Any system of government that discriminates on the basis of race, gender, sexual orientation, or creed is wrong. Just a week ago, Dr. Ben Carson, a potential political candidate, declared that gay people were gay by choice. After a firestorm of negative reaction, the good doctor retracted his statement and said that he misspoke. Since 1976, the year a friend of mine “came out” to me, I’ve always contended that gay people were born that way. (If you’re one of my gay friends and you think I’ve got that wrong, please let me know when you “chose” to be gay!) But the issue isn’t really a matter of whether or not one of my fellow citizens “chooses” to be gay or was born that way, he or she is entitled to the same rights and privileges as any other citizen. Today, many of my gay friends are happily married. Some are raising children.

Religious people still disagree and argue with one another about the issue of homosexuality, and that’s fine. Arguing about religion is as American as baseball and apple pie. (I always marvel at the way the Bible and the Quran are cherry-picked to support some pet “doctrine” or another.) And America is, after all, a free country and everybody has the right to be wrong about everything from religion to vaccinations, apparently.

But the government of the United States, and the Constitution that ensures that freedom, isn’t a religious organization; the Constitution isn’t a religious document. And everyone should be happy about that. Could you imagine the impossibility of religious leaders and politicians coming together to agree on something? Why, I’ve seen churches split over what color the carpet should be in the vestibule. One well known church argument was over whether the church should buy a chandelier or not. One man, who opposed the chandelier, said that he thought it cost too much, and besides, no one in the church knew how to play one anyhow.

This morning, my dear friend, the one who came out to me in 1976, lost his father and I write this partly in his honor. For almost 40 years my friend has been nothing but loyal and kind to me, proving time and time again what friendship looks like. Once, when I was flying to his city to make a connecting flight on a short layover, I had my youngest with me, a 17 month old with a horrible ear infection. The kind of ear infection that makes high altitude pressurization painful and miserable for a little one. I was that guy. The guy with a screaming child on an airplane. I was just as popular with my fellow travelers as you think I was, boarding the plane with a crying child. When we landed in my friend’s city, he met me at the airport with medicine for my sick baby. My friend had made several calls and pulled strings, run to the pharmacy, and then raced to the airport to meet me. By the time we got on the next flight, my little boy was sleeping peacefully.

When I joined the Marine Corps, I took an oath to protect and defend. When I was honorably discharged, no one told me that the oath had expired or had been rescinded. I still feel a need to protect and defend, especially those whose numbers make them appear weak and who seem easily dismissed and disenfranchised, those different from me. Members of the majority must take up for the rights and cause of the minority who only want the same rights and privileges granted to other law abiding citizens.

I don’t have a litmus test for love and acceptance and I hope that you don’t either.

— 30 —

——————————————————————————
TODAY IS NATIONAL REGISTERED DIETITIAN DAY!
Congratulations to OUR RD!!!

——————-

TODAY’S NUTRITION TALK
by 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.”)

Four Common Nutrition Mistakes

#1: Thinking that you are eating less calories than you are actually consuming. If you think that the bowl of ice cream has only 150 calories and that bowl of cereal is only 120 calories, you may be sorely mistaken. The calories listed on the Nutrition Facts panel is for one serving. But are you actually eating one serving, or are you eating two, or even three? If you didn’t measure how much you put in your bowl or on your plate, you could be consuming a lot more calories than you think.

#2: Thinking that you need to detox. Detox diets are touted as a way to flush toxins out of your system.The specifics of detox diets can vary — but usually a period of fasting is then followed by a strict diet of raw vegetables, fruit and fruit juices, and water. Some detox diets also advocate using herbs and other supplements along with colon cleansing through enemas or colonics to further empty the intestines.

You may lose a little bit of weight from a detox diet, but it is usually temporary from a combination of being on a very low calorie diet, losing water weight, and from having empty intestines. Plus, you’re likely to lose weight and then gain it right back when you go off any extreme diet.

There is little evidence that detox diets actually remove toxins from the body. Nor do you need to help your body “detoxify.” Your organs and immune system handle these duties, no matter what you eat. Your kidneys and liver are quite effective at filtering and eliminating most ingested toxins.

Some say that they feel better on a detox diet, but the reason why they temporarily feel better may actually come from the fact that they are avoiding highly processed foods, extra sugar, and fat. These benefits may come at a cost. Detox diets that severely limit protein or that require fasting can result in fatigue, muscle aches, and irritability. Long-term fasting can result in vitamin and mineral deficiencies. Colon cleansing, through enemas and colonics, can cause cramping, bloating, nausea and vomiting and even dehydration can be a concern. And if the diet recommends pills, herbs, or supplements, these items are not backed by the FDA and can interact with different medications and can cause issues on their own.

#3: Thinking that all organic foods are healthy. Organic cookies and ice cream are still cookies and ice cream. An organic food (or its ingredients) is grown without pesticides, antibiotics, or growth hormones. That may be admirable, but it doesn’t automatically make it a health food or lower in calories or higher in nutrients. Read your labels!

#4: Thinking that certain types of foods will help boost your metabolism. The whole idea of metabolism boosting foods is generally a myth perpetuated by hype and the excellent marketing teams of different diet products and services. Your metabolic rate is determined by your gender, height, weight, body composition, and age. While there are a few foods that may very temporarily increase your calorie burn such as hot peppers and cold water, these effects are so very small that they should be secondary weight loss strategies, not primary. The best way to increase your calorie burn is through exercise.

———————————————————————

——————————————

BOGA for all tomorrow, Thursday 12 March 2015!

——————————————

A LITTLE SLEEP …

Happily, lazily, carelessly fitness is lost and weight is gained.
The realization that fitness has slipped away isn’t as apparent as weight gain, though.
The tight jeans and snug jacket, on the other hand, shout: “hey there, fatty.”

The loss of fitness is discovered in more subtle ways. Getting winded at the top of the stairs, straining to lift the big bag of dog food, wishing you’d checked that luggage instead of carrying it through the airport … announcements that you’ve lost strength and stamina.

The numbers at the doctor’s office confirm that your weight gain and your fitness lost are putting you at growing risk of illness, heart disease, and other health related maladies.

More women die of heart related illness than from all cancers combined. Help a friend get healthy and fit. And if that person who needs to get healthy and fit is you, GET BUSY!
As my friend, Teri Trotter, battling cancer for the second time, says: “LIVE YOUR LIFE!”

And live it as fit and as healthy as you can!

“How long will you lie there, you sluggard?
When will you get up from your sleep?
A little sleep, a little slumber,
a little folding of the hands to rest—
and poverty will come on you like a thief
and scarcity like an armed man.” ~ Proverbs 6: 9-11

———————————————————————————

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!

—————————————————

THE GOOFY CLUB

Members of The Goofy Club are boot campers who’ve run the Walt Disney World Goofy Challenge in Florida. Club members participated in the Marathon Weekend in Orlando by running a half marathon (13.1 miles) on Saturday and then running a full marathon (26.2 miles) the next day!

Dory Sellers (2015)
Chris McLelland (2015)
Kay Ryan x 2! (2013 & 2015)
Ashley Holloway (2013)
Tony Ludlow x 2 (2009, 2013)
———-

THE IRON CLUB

Iron Club members have run one or more (or multiple) Ironman series triathlons: the 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run; often called the Half Ironman) and the 140.3 (2.4 mile swim, 112 mile bike, 26.2 mile run, the Full Ironman!)

Scot Bearup 70.3 & 140.6
Andrew Forsdick 70.3 & 140.6
Tony Ludlow 70.3
———-

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.
Sam Podesta
Ben Newsham x 2
Tim Jacobs
Lee Chase,
Chris McLelland,
Andrew Stolnicki,
Dory Sellers,
Henry Kenworthy,
Matt Green,
Andrew Forsdick
Tony Ludlow

—————————————————————

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.

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 Latta 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
– Angela Moore 12/2013
– Jenn Bonner 12/2013
– Brett Bonner 1/2014

Over 2 years is a Corporal
– Jeremy Harris 1/2009*
– JD Dombroski 4/2011
– Carrie Schule 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
– 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*
– 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
– 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
– Melissa Moore 2/2005

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 »


Monday, March 9, 2015

Mar. 8th 2015

Now that we’ve all sprung forward, we’ll all be good to go tomorrow! All classes will be INSIDE in the morning. It’ll either be raining or the Quarterdeck will be too wet for body builders and mountain climbers! See you all INSIDE at 0530 and 0645!

Evening Crew, standby for location announcement tomorrow afternoon.

Posted by Tony Ludlow | in Uncategorized | No Comments »


Wed. Night 3/4/2015

Mar. 4th 2015

Listen Up, Evening Crew! CMC campus is closing today at 3pm. So we will be standing down this evening. That means, Lucky 13 for YOU at your casa! Don’t cheat on #6!

Be safe and cautious!

Posted by Tony Ludlow | in Uncategorized | No Comments »


Monday, March 2, 2015

Mar. 1st 2015

Just so you know, we’ll be INSIDE in the morning, Monday, March 2, 2015! That will take care of any excuses you were trying to conjure up!

GET SOME!

Posted by Tony Ludlow | in Uncategorized | No Comments »


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