Sergeant Tony's Blog

Archive for April, 2015

Mission Capable! — Sgt. Tony Ludlow, blog post for 4/29/2015

Apr. 29th 2015

Her question kinda threw me.

“Is your fitness for show, or do you actually ‘do’ something with it?”

hmmm? That smelled like a trap.

I sort of got the impression that she was about to ask me to come over and do some yard work, or chop firewood, or move a piano if I said yes.

What is my fitness for?

I guess that might be a fair question. If not a bit unusual.

Why do I stay fit? Well, to be honest, in the back of my mind, I actually hope the Marine Corps will call me and offer me a cool kick-ass job. After 9/11 I called the Corps and told them I was ready. They put me on a waiting list. I never got called. Damn. BUT, I need to be fit and ready, just in case … I need to be ready for when my Beloved Corps DOES call … I see you rolling your eyes … it could happen.

Why bother to be fit?

Well, outside of the OBVIOUS health benefits … and outside of the OBVIOUS psychological benefits … I personally want to be fit for two main reasons. (Medical doctors and mental health professionals tell people all the time to be more sedentary and to eat more crap, right?)

First, I want to be able to say “yes” if a buddy calls me up and says, “Hey man, we had someone drop out of our adventure racing team, can you join us?” I want to be able to say “yes” if I’m invited to go water sking … or if I want to hike the Grand Canyon or the Appalachian Trail … or if I get asked to go inline skating … or if I get asked to do WHATEVER … I want to be ABLE to say “YES!”

The Marine Corps calls that being “mission capable.”

If my Corps calls me, I want to be mission capable. If a friend calls me and invites me to do something athletic or physically challenging, I don’t want my fitness level to be the reason I can’t. If they want me to help them move, I’ll come up with a better excuse!

I’m not interested in saying “I can’t.” I’m not interested in offering up excuses. I’m not interested in acting my age, whatever that means. (I got beat in my first triathlon by an awesome 65 year old man when I was a very fit 20 something! I wish HE’d acted HIS age that day! hahaha)

Being strong and fit for life when life calls is my goal. Life called … they want YOU back!

And second, looking OK is OK too. I’m not going to “let myself go.”

Being the best me than I can be involves the mental, spiritual, and physical. Being the best YOU that you can be will involve the same things. Improving myself mentally will involve more than Wikipedia. Less reality television and more books. Spiritual development will require something more than warming a pew or a seat at religious services and ceremonies. And physical fitness will demand a commitment to a lifetime of challenge and consistency.

Consistency!

Consistency

Consistency

If you’re a boot camper, physical fitness means more than just showing up on the Quarterdeck. You gotta work hard too!

You need to buy heavier weights and talk to your neighbor less. Socializing is HIGHLY encouraged during breaks and wall squats and even stretching. But when it’s time to work … WORK! If you can easily chit chat while doing a weighted exercise … your weights are too light.

I want YOU to be ready when someone calls and says, “Hey, wanna go do x, y, z?” I want YOU to be mission capable! I want to be mission capable!

But don’t call me to move your piano.

Move it yourself!

Life called … they want YOU back!

If I won the lottery today, I’d still have to exercise and I’d still probably do it early in the morning … with you knuckleheads!

— 30 —

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TODAY’S NUTRITION TALK
by Gunnery 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.”)

Bob Harper, of the Biggest Loser fame, has yet a new book out. He puts one out about every 3 years or so. Here was Ashley’s review of the one he called “The Skinny Rules.”
THE GOOD: The book does provide some sound advice such as, pay attention to food labels, watch your portion sizes, and drink plenty of water. But all diet books tell you that! Nothing new there.

THE BAD: You can only eat complex carbs at the first meal of the day, no eating after a certain time of the day, and the calorie level is VERY VERY low … 800 a day for women, and 1200 calories a day for men.

THE UGLY: This diet is a combination of a “starvation diet” and a low carb diet. The combination of the two allows you to lose a lot of water weight in just a few short weeks. Because every gram of carbohydrate you store in your body carries with it about 3 grams of water. And once you get rid of the carbs, the water weight goes away as well.

With so few calories, you are bound to have a lot of difficulty sticking to such a low calorie level and you are bound to be grumpy and moody, and no one around you wants that!! And once you begin eating carbohydrates again, the water weight comes back on. This diet gets a low rating in my book. Also, Bob does not have a degree in Nutrition, nor is he a Registered Dietitian!

The bottom line: Eat less and exercise more! And if you need help losing weight, ask a Registered Dietitian for help!”

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Used running shoe collection will be next week! Stay tuned! Don’t throw your old shoes away!

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Thursday’s Schedule: Rain? BOGA. Clear? CARDIOGA

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APRIL IS BRING A FRIEND TO BOOT CAMP MONTH! Time is running out!!

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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!

—————————————————

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

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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
– 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*
– Ashley Holloway 4/2010

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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Lt. Col. Bill Leftwich — April 28, 2015

Apr. 28th 2015

Elvis may be the most famous Memphian, but Bill Leftwich and Walter Singleton are among our most heroic. Today would have been Lieutenant Colonel William G. Leftwich Jr.’s birthday.

Born in Memphis and a graduate of Central High School, Leftwich obtained an appointment to the United States Naval Academy, graduating with honors and promoted to the rank of 2nd. Lieutenant in the United States Marine Corps.

At the time of his death in Vietnam in 1970 at the age of 39, Lt. Col. Leftwich was in command of the 1st. Reconnaissance Battalion, 1st. Marine Division. He was awarded the Navy Cross (second only to the Congressional Medal of Honor), the Silver Star, and three Purple Hearts, among other distinguished awards and medals.

Lt. Col. William G. Leftwich, Jr.’s name in synonymous in the Marine Corps with outstanding leadership, so much so that the “Leftwich Trophy” is awarded annually to a Marine Officer who exemplifies outstanding leadership. A statue of him is in front of Haywood Hall on Marine Corps Base, Quantico, VA. The destroyer, USS Leftwich (DD-984), was named in his honor. The Armel-Leftwich Visitor Center at the United States Naval Academy also bears his name.

An avid tennis player, he was a member of the Naval Academy Tennis Team and later returned to the Academy years later as a company commander and coached the tennis team there. Here in his hometown of Memphis, the Leftwich Tennis Center is named after him and a memorial is erected in front of the center.

Lt. Col. Leftwich is buried at Forrest Hill Cemetery, Memphis.

Image 4-28-15 at 9.46 AM

1110220

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Today — Tuesday, 28 April 2015

Apr. 28th 2015

We are a GO! for meeting this morning at 0530 at the Leftwich Tennis Center on Southern! (All other classes meet at CMC!)

THE 0530 CLASS MEETS TODAY AT THE LEFTWICH TENNIS CENTER!

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Throw Off the Bowlines — Sgt. Tony Ludlow, blog post for 4/15/2015

Apr. 15th 2015

Two of my favorite movie swordsmen are complete opposites.

The Black Knight is an unyielding buffoon from “Monty Python and the Holy Grail,” and Ujio is a dedicated warrior, from “The Last Samurai.” The Black Knight is totally comedic. Ujio (eew-gee-oh) a samurai, is quite the opposite.

Two opposites.

Two awesome guys!

If you’re not a Monty Python fan, The Black Knight is famous for saying the most absurd things while LOSING a sword fight. I mean, you’re LOSING a sword fight and you’re talking?

In the movie, King Arthur systematically dismembers The Knight. And if dismembering can be funny, then this scene is the funniest dismembering scene in cinematic history.

The King wants to end the duel since he’s obviously beaten the Knight. But as each body part is lopped off, the Knight continues to taunt the King, trying to provoke him into continuing the duel. It’s silly and so stupid that it’s funny.

The Black Knight’s famous response, after the King cut off his arm, was to dismiss it as nothing because “it’s just a flesh wound.” And even as King Arthur is leaving the scene and continuing on his quest to find the Holy Grail, the dismembered Knight continues taunting and yelling at The King, calling him a coward and trying to get him to keep fighting!

In the very serious “The Last Samurai,” Ujio spends the first two thirds of the movie wanting to kill Tom Cruise. A feeling that we can all relate to from time to time, no doubt. (Probably more so after that whole “couch hopping” foolishness on Oprah several years ago. Or maybe after his interview on The Today Show when he called Matt Lauer “obtuse” or “feckless” or some such vague, but insulting sounding word. Not to mention the whole Scientology business.)

But in the end Captain Algren (Mr. Cruise) and Ujio become comrades and go into battle together against a common enemy. It would be a battle that Ujio would not survive.

At one point during the battle, Ujio is wounded multiple times, severe enough that he could have been taken from the field, and where he would surely die … behind the lines. Not an option for a proud and noble samurai. No warrior wants to die on the ground behind the lines.

Ujio rebuffs the concerns and the assistance from his fellow samurai, all the while spitting out blood. He gets to his feet without help, stands up straight, readjusts his battle armor, and without a word being spoken, nods to his fellow samurai, to let them know of his readiness and his resolve. Ujio then sets himself in preparation for the next wave of enemy soldiers. And when those soldiers attack, Ujio rushes into the battle to meet his enemy head on!

The fact that neither The Black Knight nor Ujio ever gave up would be reason enough for me to admire them. And would be reason enough for me to tell you about them.

But what I particularly like about Ujio and The Knight are their obvious choices to focus on something other than their circumstances, their wounds, and their sure defeat. They are singularly focused on their duty. Their eyes are fixed upon doing their duty, staying the course, and finishing their mission. They are mission focused and mission capable. By an act of their will, they ignore the obvious calamity and turn their attention to finding a solution to their dilemma and completing their mission.

“Tony are you ever serious?” I get asked from time to time. Usually it’s in the form of some critical remark or tone. Usually it comes from some stuffed-shirt-stick-in-the-mud-fuddy-duddy who takes things waaaay too seriously and takes exception to my jocularity and optimism. Usually it’s from someone who doesn’t know me very well.

I get the impression from them that they believe that somehow I’ve managed to live this long without being touched by tragedy or heartache. That somehow the lines on my face have been caused only by sophomoric and juvenile jokesterisms and tomfooleries. That I’ve been spared the trials and tribulations that accompany most others through this journey. That I’ve somehow veered away from the potholes and pitfalls; I’ve avoided the deathbeds and the funerals; I’ve missed out on life’s misfortunes, the pain of loss and loneliness, the death of a dream, or the tragedy of brokenness.

But if you know me at all, then you know that I am well acquainted with those things, the same things that accompany all of us in life.

What I refuse to do is to focus on them.

Or at the very least, try not to focus on them. I’ll take the rose colored glasses any day over playing the victim.

I don’t want my worst moments, or my most misguided decision, or my deepest tragedy, or my most horrific experience to define who I am or to permanently discolor my world or my personality.

I want to be like The Black Knight and Ujio. I want my focus to be on moving forward. On the mission.

I’m not looking for excuses. I’m looking for opportunities. I want to face my enemy with a sword in my hand and a crazy grin on my face. And in the process I’m going to be irreverent and silly, occasionally serious, but mostly absurdly borderline inappropriate, light, and funny.

But I will also purposely and regularly engage in introspection and reflection with a hope of discovering a better way to be a better me.

But at the end of the day, I want more laugh lines in my face. I will systematically put aside those things and those people that are not in my best interest, who take the smile from my face, or who drain the energy from my life.

And so should you. Dismiss from your life those who constantly misunderstand you and assign ill intent to your most innocent actions. Keep at a distance those who would rather jump to conclusions than understand the situation and the circumstances. Let the “right fighters” fight alone.

There are many of you reading this who have overcome incredible and horrible experiences and yet you CHOOSE, by an act of your will, to focus on the now and the future! You know that happiness isn’t found, it’s manufactured … from within. You refuse to be shackled to the past or to an experience that YOU did not choose.

Many of you have honored me by sharing some of those experiences with me. You have brought me into your inner circle of friends and family and allowed me to see the burden — invisible to the rest of the world — that you have chosen to leave on the side of the road. You’ve shared with me your stories of victory and triumph. And the ugliness of those experiences have only made me admire, cherish, and appreciate you all the more. You shine like diamonds in the sun! You fellas have become more noble and winsome in my eyes … you women more precious and beautiful.

I have a recurrent theme, a sermon, a message that I am almost daily compelled to recall and share. It’s the ancient lesson from Plato: “Be kind, for everyone you meet is fighting a hard battle.”

Choose life! And choose it on your own terms! Ignore the critics and the fearful. Take chances. Say yes!

Live an extraordinary life, despite your circumstances!

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” ~ Mark Twain.

— 30 —

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Thursday’s Schedule: Rain? BOGA. Clear? CARDIOGA

————————————————————————

APRIL IS BRING A FRIEND TO BOOT CAMP MONTH!

————————————————————————

TODAY’S NUTRITION TALK
by Gunnery Sergeant Ashley Holloway, Registered Dietitian, LDN

(A Registered Dietitian has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.”)

The Health Benefits of Oatmeal

1.Boosts Energy- Oatmeal has a good number of carbohydrates, and your body needs carbs to keep its energy levels up. That’s where oatmeal can come in handy. Low fat and relatively low calorie, a single bowl of oatmeal can help to boost your energy levels (very important in the morning) while not loading your body with fat. Pair a small bowl of oatmeal topped with chopped up fresh fruit and nuts with a glass of milk to give your muscles the tools necessary to rebuild while giving your muscles a head start on post-workout muscle recovery.

2. Prevents Diabetes- Oatmeal has a low glycemic index which is beneficial when it comes to reducing the risk of diabetes. A low glycemic index helps the stomach empty its contents slowly, which has a positive effect on our insulin sensitivity. Oatmeal also contains fiber which slows down how quickly the carbohydrates effect blood sugar levels.

3. Helps with Weight Loss- Oatmeal helps decrease your appetite because it is full of soluble fiber. Soluble fiber dissolves in water, which delays the emptying of your stomach, keeping you full for longer periods of time. This is very beneficial if you are trying to eat less. Also, cholecystokinin, a hunger-fighting hormone, is increased with the oatmeal compound beta-glucan. A 2009 study published in the journal Molecular Nutrition and Food Research found satiety increased as a result of eating foods that contain beta-glucan, like oatmeal.

4. Fights Colon Cancer- Oatmeal is full of both soluble and insoluble fiber, and a high-fiber diet can be beneficial when it comes to reducing the risk of colorectal cancer. Insoluble fiber has a laxative effect and adds bulk to the stool, which prevents constipation.This fiber attracts water and passes through the digestive tract easily, speeding the passage of food and waste. And according to the American Cancer Association, insoluble fiber helps the body to fight against bile acids, and their toxicity, which helps to lower the risks of cancer and helps to promote good colon health. A 2011 study published in the British Medical Journal found that total fiber intake, was strongly associated with a reduction in colon cancer. For every 10 grams of fiber consumed there was a 10 percent decreased risk in colon cancer. The more fiber people ate, the more risk reduction was found.

5. Boosts Heart Health- Oatmeal’s soluble fiber helps with heart health. The soluble fiber helps to reduce the amount of bad cholesterol in the blood stream. The way this works is the soluble fiber sort of gathers the bad cholesterol to itself while traveling through the body, then takes the bad cholesterol with it as it leaves your body. Oatmeal also contains both calcium and potassium, which are known to reduce blood pressure numbers. A 1999 study published in The American Journal of Clinical Nutrition found whole grain consumption, because of it’s soluble fiber, was associated with a reduced risk of coronary heart disease.

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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

——————————————————

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
– 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*
– Ashley Holloway 4/2010

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 »


The Horseman Cometh — Sgt. Tony Ludlow, blog post for 4/8/2015

Apr. 8th 2015

I was 21 years old when I coached my first season of high school basketball. I became the boys varsity basketball head coach at Battery Creek High School in Beaufort, SC. (Go Dolphins!)

To say that the team and I got off to a rocky start would be an understatement. Their previous coach had had a major stroke and was in the hospital just before the preseason practice was to begin. I was asked to take the job because, well, I think they were desperate and I was handy. The Vice-Principal and I were friends and had worked together in a teen mentoring program that I volunteered for. The previous year I’d been a player/coach on a Marine Corps intramural basketball team that came in second place in the East Coast Inter-service Basketball Tournament. The Vice-Principal knew that and he knew that I liked working with high school students … and he thought I’d do an adequate job because of my other qualifications: I actually owned a basketball.

I was barely older than the seniors on the team, and they knew that. They also knew that this was my first head coaching gig. They also wanted their old coach back and were resentful towards me for taking his place. The fact that the man was 60 years old, nearly died, and was still in the hospital when practices got underway didn’t keep them from being less than enthusiastic about me. Their former coach was a legend and wouldn’t be coming back. I was a nobody who’d been forced upon them. They took their frustration and disappointment out on me.

They couldn’t care less what I said and they were sure they knew more about how to coach THEIR team than me.

We got through the preseason without too much friction and we won our first two games easily. But honestly, a monkey could have coached those two games. We were a much better team than our first two opponents. I could have sat on the bench and read a magazine and we still would have won. The team mostly gave me lip service, running whatever offense and defense the team captain said.

By our third game I was frustrated with the whole thing. The starting five were all seniors who’d played with one another since middle school and had looked forward to playing for their beloved coach their senior year. I was clearly NOT that coach.

The team we were playing in the third game was better than the other two, but we were still rolling along. Midway through the third quarter of that game, with us ahead by 6 points, I called time-out. Although we were winning, we were lucky to be ahead. I knew this. They thought it was because they were so great. I was at a complete loss as to what to do with a team that ignored me and I felt like I was wasting my time. This was no fun for me. So during the time-out, I announced that I wouldn’t be coaching anymore for the rest of the game and that I’d be tendering my resignation to the Athletic Director and Vice-Principal after the game. They were on their own, I told them. I wasn’t angry. I just spoke mater-of-factly.

Then I sat down.

The looks on their faces was a combination of shock, disbelief, and “oh really, well fine, we don’t need you anyway … we can do this without you!”

What followed was almost unbearable to watch as a coach. My team wilted right before my eyes. I watched the momentum swing and the other team mount a comeback. I did nothing. The boys on the bench and the fans in the stands let me know that I HAD to do something. “Call time-out!” “Get control of the situation!” I heard everyone behind me in the stands grumble. “What is he doing?” “Why doesn’t he do something?” The atmosphere was awful. And still I sat there doing nothing. Quite honestly I didn’t know what would happen next. I was gambling, but not bluffing. I was dead serious about what I told them.

In the middle of the fourth quarter, with the other team up by 12 points, our team captain called time-out. The 5 on the floor came over to the bench. “Now what?” I wondered. The guys on the bench stood up. I didn’t move and kept my seat with a stone face. The team captain spoke first.

“Coach, we’re sorry! We need you to coach us … please?” They all chimed in with similar things, nodding their heads in agreement with their captain. And then they all looked at me, waiting to see what I’d say.

It was the first time any of them had called me “coach,” I’d been “Tony” to them before that. In the beginning I had been trying to win their acceptance and be their friend and had allowed myself to be called by my first name … by subordinates. A decision that had backfired. They only seemed to resent me more. All the things about leadership I’d learned in the Marine Corps I’d disregarded in an effort to win their acceptance and friendship.

The other boys on the bench chimed in with the same request. I was being begged to coach the team … by the team.

I stood up and looked them all in the eyes and then went “Drill Instructor” on them. Bobby Knight would have been proud! After I quickly chewed them out, we formulated a plan and I sent them back out on the floor. I got my substitutes ready to go in and execute the plan and give the guys on the floor a break.

And then I crossed my fingers and held my breath, hoping that my gamble would pay off.

What happened was remarkable! That group of belligerent rebellious showoffs transformed into a disciplined team with a plan.

We came back.

We won by 2.

We went on to win our conference championship that year! And even though winning the championship was exciting, nothing compared to that third game, the game I became coach.

After that first season, when I was mostly just relying on a fundamental knowledge of the game and a broad idea of what we should work on in practice – there was no internet to use to download a coaches handbook, practices, or plays – I realized that I needed to have an organized practice plan. I put together a binder of basketball coaching fundamentals and topics/situations that had to be covered from the very first practice to the very last game of the season. I got advice for my binder from books I borrowed from other coaches and whatever books and magazines I could find in the libraries. I photocopied what I could and made notes and diagrams on notebook paper.

One of the most fundamental aspects of coaching a successful team is the same fundamental in leading a successful life.

Every sport, and every life, has certain simple fundamentals that have to be worked on and executed in order to be successful. In life you have to study, eat right, and exercise. In basketball you have to be able to pass, dribble, and shoot.

One of the other fundamental things a basketball team has to do is called “transition.” If you’re a fan of the game, you hear basketball announcers talk about a team’s “transition game” quite a bit. You’ll hear them say that a certain team “isn’t very good in transition.”

Simply put, transition is the moment when a team goes from being on offense to being on defense, or vice versa. A team’s ability to make that “transition” at lighting speed is an essential of a winning team. A coach will drill and drill and drill a team on “transition recognition,” and then respond, change gears, and execute a new strategy in nano seconds, without thinking about it. A team has to recognize the moment of transition, exactly when it occurs, and then respond instantly and without hesitation.

Life is a series of transitions. Situations in life change, hardly ever as fast as in a basketball game, but nonetheless transitions occur and a successful life manager responds with action. It would be great if the signs of transition were as obvious as who’s got the ball. A job transfer, a job change, or a loss of a job are obvious transitions that require strategies. An illness, an injury, a divorce, or a breakup are obvious game changers too. All requiring action.

Contingencies, alternate plans, readjustments, and boldness are required in successful life management. The universe rewards action. And if the situation can’t be prepared for ahead of time, then what guiding philosophies and values will dictate the next action taken in transition?

I know someone who is mediocre at life management. She has no Plan B. Ever. If Plan A can’t be executed or doesn’t work out like she thinks it should, she has no Plan B to fall back on and isn’t flexible enough to make adjustments on the fly. That is, unless you call crying, pouting, mopping, sulking, and throwing up your hands in resignation a “plan.” It’s not that she is incapable of formulating a Plan B. I think she is. But for her, Plan A MUST succeed! For her, Plan A fell from heaven. Plan A is engraved in stone like Moses’ tablets, and equally nonnegotiable and irrevocable. (I wonder how her poor husband suffers through this adolescent life management technique.)

Imagine a basketball team on offense who loses the ball, and then instead of getting back quickly on defense, just stops, stands around, and starts pouting and blaming one another for losing possession of the ball. All the while, the other team goes down court and scores. The only teams that might do that are immature, undisciplined, poorly coached youth teams. You didn’t see that in any of the teams that played this past weekend in the NCAA Final Four. (By the way, for the second year in a row, a girl has won our bracket pool! Congratulations, Elizabeth!)

Take time on a regular basis to think about your life and the situations and roles that you occupy. What would you do if x, y, z happened in those situations and in those roles? What are your contingency plans? What are your Plans A through Q? What is your guiding philosophy? What are your priorities, goals, and objectives? What are your leadership principles and your personal code of conduct?

Or will you just use The Force, fly by the seat of your pants, make it up as you go, and hope that everything turns out ok?

If a high school basketball coach will take the time to prepare a team of teenaged boys for game situations that may or may not occur, just so that a basketball game can be won during a season that only lasts four months, how much more important for us, living our lives and being responsible for the lives of others, to have a “binder” prepared to deal with life’s transitions.

One of my favorite passages from the Old Testament is Jeremiah 12:5. Loosely translated it says: “If you have run with the footmen and they have worn you out, what will you do when the horsemen come?”

— 30 —

—————————————————————————

Thursday’s Schedule: Rain? BOGA. Clear? CARDIOGA

————————————————————————

APRIL IS BRING A FRIEND TO BOOT CAMP MONTH!

————————————————————————

TODAY’S NUTRITION TALK
by Gunnery 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.”)

Q & A with the Registered Dietitian

Q: Do I need to consume lots of extra protein to build muscle?

A: Dietary protein such a lean meat, eggs, nuts, dairy, beans, and seeds is an important part of a balanced diet, but eating more protein will not magically make our muscles stronger or bigger.

The only way to grow muscles is to put them to work! Strength training exercises, like those we do at USMC Fitness Boot Camp, will help build strong muscles.

And believe it or not, carbohydrates such as whole grains, fruits and vegetables, are the best fuel for our working muscles. The carbohydrates we eat are partially converted into glycogen (sugar) which are stored in our muscles to be used to power workouts.

Getting enough protein is important, but adding protein powders, drinks, and bars are usually unnecessary. Most of us can easily get enough protein in our daily diet as long as we eat some type of protein with our meals.

—————————————————————————

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
– 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*
– Ashley Holloway 4/2010

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 »


By the Time I Got to Phoenix — Sgt. Tony Ludlow, blog post for 4/1/2015

Apr. 1st 2015

I was in Tucsan for a friend’s wedding in early April 2007 when I got some bad news.

A couple of days before I left Memphis, I called my CPA, Tom Farrar, to set up a meeting to do my taxes. I hate doing my taxes. Being self-employed means that I’m taxed at a rate of about 36%. Since I don’t get a refund, but instead get to pay, I usually wait until the last minute to get with my CPA. It’s drudgery. It’s tedious. It’s terribly boring. And I hate writing those checks. But I rationalize it by imagining that I’m paying the salaries of Marines in harm’s way.

And to those of you who do taxes for a living, God bless you.

Anyway, I got Tom’s voice mail and left a message, asking him to call me so that we could set up an appointment. By the next day, I still hadn’t heard from Tom, so I called him again. And again, I got his voice mail. I called three or four more times and never heard anything.

When I got to the Phoenix airport to fly home, I called Tom again and again got no answer. This was not like him at all.

Tom was a former Air Force guy and a numbers genius. But he was also an overweight, hyper-type-A personality that concerned me from the first day I met him. He was conscientious, a stickler for details, and usually returned his calls within an hour.

“Tom, you need to come to Boot Camp … I promise you’ll like it and it’ll make you feel better,” I used to tell him. But he would always laugh it off and promise me that he’d come “one of these days.” He’d usually remind me that HE had joined the Air Force on purpose and NOT the Marine Corps. He wasn’t interested in exercise and such. He also used to chide me about making a profit. “Tony, I’ll come to your boot camp when you start turning a profit … you know that you’re not running a non-profit, right? You know it’s okay to make some money, right?!” he’d say and then laugh at his own joke, told at my expense!

I had worried that Tom was a walking time bomb … a heart attack just waiting to happen. I badgered him, sweetly invited him, tried to shame him, and attempted to humiliate him over the years in an effort to get him to take care of himself and get in shape. I tried everything.

“All of that gung-ho exercise and running around getting shot at is for you Jarheads,” Tom had joked.

While waiting for my return flight home, I called one of our mutual friends to check on Tom.

“Cathy, I’ve called Tom several times and left him a voicemail every time, but I’ve not heard back from him. Do you have any idea what’s up?” I asked.

“Oh, Tony you’ve not heard?”
“Heard what, Cathy? What’s up?”
“Tony, Tom is dead.”
“WHAT?? What do you mean he’s dead??” I asked.
She explained that Tom had walked outside to get his newspaper, bent over to pick it up, and dropped dead in his front yard of a massive heart attack.
Tom had run out of days.

Unnecessarily.

Tom’s death was completely preventable.
Tom never came to Boot Camp. He never let me help him.

So in honor of my friend Tom, the month of April became our “Bring a Friend to Boot Camp Month!”

You can bring a friend to Boot Camp during April for a FREE WEEK! No strings attached. I won’t try to sell to your friends. I won’t collect their contact information to put the “full court press” on them. This isn’t a veiled attempt to get more prospects for me to call or email. Your friends can come and participate without fear that I’ll be contacting them later. No strings and no pressure. I want what you want: your family and friends living more healthy and vibrant lives … for as long as possible!

We live in one of the fattest, most unhealthy, cities in the country. That practically makes us one of the fattest cities in the world. NOT the kind of statistic that we can be proud of.

When our community is at risk, when it’s unhealthy and unfit, we all pay the price in higher health insurance and higher health care costs. We pay more for medical care and medication. We say goodbye to our loved ones entirely too soon.

We all have family and friends who are at risk, who need to lose weight, who need to quit smoking, who need to start exercising. Our friends and family aren’t getting better with age. Overeating and leading a sedentary lifestyle is making them ill. They’re falling apart. Things get ugly. People get weak. Our loved ones get frail. Quality of life suffers and degenerates to nothing interesting or exciting. Sickness prevails.

If you have a friend or family member who has recently lost a loved one, you can bring that friend for the whole month of April for free. The same thing applies. I won’t contact them later and I won’t collect their contact information. Psychologists, psychiatrists, and mental health professionals always urge their clients to get active, to get moving, to get the endorphins flowing. Sometimes just a change of venue and a new surrounding will work wonders in a person’s mental health and well-being. Your grieving loved ones can come for the whole month at no charge.

Ask your friends to come with you to Boot Camp. It may be the greatest act of love that you can show them. And if they won’t come with you, encourage them to start doing something.

I wish I’d been more persistent in inviting my friend Tom.

— 30 —

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PROMOTION T-SHIRTS!

If you’re due a promotion t-shirt, please send me your name, rank (number of years), and preferred t-shirt size!

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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 Gunnery 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.”)

Nightmare Breakfasts!

Just like your momma told you, breakfast is the most important meal of the day. Eating breakfast jump starts your metabolism and refills your liver glycogen stores that have been depleted overnight. Missing this important meal will not only leave you with low energy levels, it can slow your metabolism, and can lead to overeating later in the day. Not a good weight loss or weight management strategy.

Trying to decide on what to eat for breakfast can be tricky. Many breakfast foods that look or sound healthy actually may be nutritional nightmares packed with sugar, fat, and calories. Here a few of the worst offenders found by Men’s Health Magazine.

1. Quaker 100% Natural Granola Cereal. This cereal packs a hefty 420 calories, 10 g fat (1 g saturated), 26 g sugars, 10 g fiber into one tiny one cup serving size. That is more sugar than 3 glazed donuts! If you want to splurge on this granola, I suggest you sprinkle a few tablespoons as a topping for your low fat yogurt. If you are looking for a healthy cereal, reach instead for Shredded Wheat which has only 160 calories per cup, no sugar and 6 grams of fiber.

2. Starbucks Blueberry Scone. This tiny fruited triangle looks healthy, but with 460 calories and 17 grams of sugar, this harmless-looking scone has more than double the sugar of a chocolate covered donut. And since it only has 2 grams of fiber to offset that sugar, so you’ll be looking at a massive blood sugar spike. A healthier and more filling option is their Reach instead Bacon & Gouda Artisan Breakfast sandwich. It is high in protein, contains only a little sugar and has 100 less calories than the scone.

3. IHOP Harvest Grain ‘N Nut with Warm Blueberry Compote. Mmmmm, these pancakes sound both healthy and delicious, but the name is definitely misleading. These whipped cream topped pancakes pack in 1,120 calories, 66.5 g fat and 27 g sugars. And this is BEFORE you add a side of eggs, bacon, and hash browns. A nutritional nightmare for sure! If you really like pancakes and waffles, the Belgian Waffle with Cinnamon Apple Compote is a much better choice at only 500 calories and 17.5 g fat.

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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
– 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*
– Ashley Holloway 4/2010

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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