Sergeant Tony's Blog

Archive for June, 2015

VOTE LUDLOW 2016 — Sgt. Tony Ludlow, blog post for 6/17/2015

Jun. 17th 2015

Yesterday the earth didn’t explode when the Donald Trump descended from on high via an escalator, to unauthorized Neil Young music — Neil cares not for the Donald, he’s a Bernie Sanders man — to announce to the waiting world that he, the Donald, the King of the Combovers, would save us from “the losers” in Washington by running for president … again, raising the number of mental midgets vying for the presidency to about 120 or so. In a rambling, often incoherent, narcissistic diatribe laced with the kind of hyperbolic bragging and boasting that has endeared the Donald to the people, Trump announced his announcement, to the great joy of every late night talk show host and stand up comedian in the free world.

This has, of course, inspired me to launch my OWN candidacy for the presidency! LUDLOW 2016! I will not run as a member of the Republican Party, the Tea Party, the Democratic Party, or the Libertarian Party. I will be running as a member of the Coffee Party. And since I’m a better choice than 95% of those who’ve thrown their big hats into the ring, I thought, here at the beginning of my run for the presidency, I’d compare and contrast me with the most recent, and most annoying, candidate, Mr. The Donald Trump.

Ludlow vs. The Donald:

Divorces: Ludlow: 2, Trump: 2, so a tie
Bankruptcies: Ludlow: 0, Trump: 5 and counting
Personal debt: Ludlow: $0.00, Trump: Million$
Number of enemies: Ludlow: 2, Trump: Millions
Number of people sued by candidate: Ludlow: 0, Trump: Millions

Ludlow: United States Marine
Trump: Meant to join, but …

Ludlow: gun owner
Trump: comb owner

Ludlow: military hair style performed by a barber
Trump: hair of unknown origin coiffured by theoretical physicist Stephen Hawking and a cotton candy man at Coney Island.

Ludlow: skin tone: normal caucasian
Trump: skin tone: normal Cheetos

Ludlow’s ego: normal-ish, given his awesomeness.
Trump’s ego: cosmic black hole, given his gasbaggery.

Think about it, America. These are some of the many reasons a vote for LUDLOW 2016 makes more sense than voting for Mr. Potato Head.

In all seriousness, I’m already weary of the presidential campaign and it’s only June of 2015. The election isn’t for another 16 MONTHS! Even if I had a candidate I liked right now, I’d be sick of them by November 2016!

Quite honestly, I liked voting absentee from Japan a lot better. My sources for information back in those days were The Japan Times, The New York Times, The Wall Street Journal, Voice of America shortwave radio broadcasts, CNN International, and NHK television news broadcasts. Without the distraction of 24 hour cable news pundits, prognosticators, and opinion spreaders, things were clearer. In Japan, I voted absentee for president 3 times and never seemed to mind the process.

The process is divisive and nasty. Just the other day a woman was sentenced to 23 years in prison for killing her friend with a crock pot (who uses a crock pot as a lethal weapon?) after they got into an argument over presidential politics. Of course, political enmity has been divisive since our country’s beginning. Aaron Burr, the sitting Vice President, and Alexander Hamilton, the former Secretary of the Treasury, were bitter political rivals and personal enemies who met on the morning of July 11, 1804 to dual to the death.

Politics and religion do more to divide than anything else in our fine Republic. If you can, try to keep it civil as this whole sordid mess continues to crank up. And when in doubt … you can still VOTE LUDLOW 2016!

— 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.”)

The Skinny on Trans Fats

What exactly are trans fats, why they aren’t so healthy for us, and which foods contain them? Let’s get the skinny on trans fats.

Though meat and dairy products naturally contain trace amounts of trans fat, most trans fats are artificially made by bubbling hydrogen gas through vegetable oils, a process called partial hydrogenation. This process stabilizes the fat therefore it allows foods to stay fresh longer. It allows for a longer shelf-life for baked goods, allows frying oils to be used longer before breaking down, and gives foods made with trans fats a certain type of texture and “mouth feel” that you just don’t seem to get with other oils (think of pie crust).

Trans fats began appearing in foods in the early 1900’s with the invention of Crisco shortening. You can mainly find trans fat in products made with partially hydrogenated vegetable oils, such as vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, salad dressings, and fried foods.

In July of 2002, the National Academy of Sciences’ Institute of Medicine made it official that trans fats have a negative effect on blood cholesterol levels and increase the risk of heart disease. We have all heard that saturated fats raise the risk of heart disease, but trans fats are even worse than saturated fats. Trans fats not only raise “bad” LDL cholesterol like saturated fats, but they also lower “good” HDL cholesterol. This is a double whammy to your cholesterol numbers. Studies also show that trans fats may increase triglyceride levels and cause inflammation, which increase the risk for heart disease and may also increase the risk of type II diabetes.

The Food and Drug Administration (FDA) in 2006 required food manufacturers to list trans fats on the Nutrition Facts Label and on some supplement facts panels. But there is a loophole that you need to be aware of. Under the labeling regulations, any food that has less than 0.5 grams of trans fat per serving is allowed to list zero grams of trans fat on the label. Very sneaky!! The best way to know if you are taking in unwanted trans fats is to check the ingredients list of your foods for the words “shortening”, “partially hydrogenated” or “hydrogenated oils”, which indicate that the food contains trans fats. The higher up on the ingredient label that you find these words means a larger amount of trans fats in the product. Remember those 0.5 grams of trans fat can add up to several grams of unwanted trans fats a day.

Food labels do help us be aware of trans fats in the foods we buy at the supermarket, but do not help at all when we go out to eat. Many sit down and fast food restaurants continue to fry foods in trans fats laden oil. A large order of french fries can contain up to eight grams of trans fat. Fortunately, some restaurants and many food manufacturers have been working to phase out using trans fats in their products … having to list a high trans fat number on a food label can be quite a motivator. Some food manufacturers have said that this change has been difficult, because reformulating products can be expensive. Alternative oils can be more costly and most of the substitute oils do not bake up the same way as products made with trans fats. And as we all know, as consumers we can be quite picky about our food, we want the flakiness of our favorite baked goods, but don’t want these foods to have the trans fats in them that make the food so flaky and tasty! That is a big dilemma for food companies.

Nonetheless, changes are already in the works. In 2013, the FDA changed the status of trans fat and removed the GRAS (generally recognized as safe) status which means that now, no amount of added trans fats is considered healthy. This past Tuesday the FDA said that all trans fat has to be removed from food products within the next three years. Companies can petition to be excluded, but I am hoping none will win!

Many companies have already made changes, you can buy trans fat free cookies, creamers, snack cakes, potato chips, and the Girl Scouts are making changes to their cookies too. Remember, most of the foods that are usually full of trans fats such as snack cakes and cookies, should already be quite limited in your diet. Now that these foods are being made without trans fats, they should still be a very small part of your diet. But it is good to know that these occasional foods are not and will not be as unhealthy as they once were!

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THURSDAY, 18 JUNE: Carioyoga!

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Rank T-Shirts

If you’re due a promotion t-shirt, PLEASE email me with your name, number of years, and preferred American Apparel t-shirt size. Even if you’ve done that in the past, please do it again for me. Thank you!

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Running With Music!

If you run with music, for safety’s sake, turn the music down or use only one earbud, especially in a race. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

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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!

—————————————————

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)
Alan Compton (2013)
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
———-

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: 901-644-0145S

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Climb Mt. Niitaka — Sgt. Tony Ludlow, blog post for 6/10/2015

Jun. 10th 2015

I’m a little ashamed to admit what I’m about to admit.

I know I shouldn’t feel this way.

I know it’s wrong. It’s wrong. It’s wrong. And there is no need for you to shoot me an email telling me how ashamed you are of me and how disappointed you are in me. I get it. I know. But I’m going to admit this shameful thing to you anyway.

Here goes.

I used to think Ole Miss was a real college. There. I’ve said it. Come at me bro!

OK, I’m joking. My apologies to my Ole Miss friends, particularly Gina, Becky, Jay, and Matt.

No, what I’m confessing is that I’m secretly — and now I guess, not so secretly — pulling for those escaped convicts. I know I shouldn’t. I know that they’re both convicted murderers. I know that they’re both bad men. (One of them is even a Marine veteran, so I’ve heard. Surely the mastermind.) One of them kidnapped, killed, and dismembered his boss. Despicable! But who among us hasn’t fantasized about your boss disappearing … permanently?

If for some odd reason you’ve been living under a rock, or in a cave, or in another country, here’s what I’m talking about. These two guys pulled a Shawshank! In an escape that mirrored the methods of fictional character Andy Dufresne, played by Tim Robbins in the 1994 movie, The Shawshank Redemption, they broke out of the Clinton Maximum Security Facility in upstate New York.

So daring and ingenious was their escape, that included the use of power tools and an intimate knowledge of the schematic of the facility, that the comparison to the Shawshank Redemption escape was inevitable. So intrigued by it all, New York Governor Andrew Cuomo had to go to the prison and retrace the inmate’s exact route.

While other prisoners were turning tooth brushes into shanks or getting their law degree, these two guys: 34 year old David Sweat and 48 year old Richard Matt were planning to bust outta jail!

In the same way that we were amazed to see how Andy did it at Shawshank, we’ve been equally astounded at how these two did it at Clinton.

Yes, I know it’s wrong to think of these two criminals as heroes and to make a sympathetic comparison to Andy at Shawshank. I know that it can desensitize us to the danger that these two desperadoes present to the public. Yes, I know they are likely to commit other crimes while they’re on the lam. But all of that not withstanding, wow!

I think I’d be amazed by these guys even if I’d never seen the movie. I mean, how could you NOT be impressed? If you’ve ever had to plan ANYthing, you know that Plan A seldom works out as planned. As German Field Marshall, Helmuth Karl Bernhard Graf von Moltke, said in 1871: “The tactical result of an engagement forms the base for new strategic decisions because victory or defeat in a battle changes the situation to such a degree that no human acumen is able to see beyond the first battle.” Or said another way, “No battle plan ever survives contact with the enemy.” Or said another way, “S#*t happens.” Murphy’s Law.

Planners, strategists, and logisticians better have a Plan B and a Plan C and all the way to Plan Z. You better have contingencies for your contingencies. This was at the center of non-commissioned officer’s training; you better have a strategic and tactical flow chart that accounts for all contingencies. If this, then this. Ad infinitum. I can’t imagine that I’m the only one secretly pulling for these fugitives. Any of us who’ve made plans that involved a number of contingencies, exact details, and split second coordination with others has to look at this whole thing and say WOW!

With a prison full of guards, other prisoners, and surveillance equipment manned around the clock in a maximum security facility, and guards patrolling the cell block looking into the cells every hour, these two completely defied the prison and the odds.

I can’t get enough. I want to know how they did it! It’s like they pulled off a huge magic trick with the whole world watching and no one knows how they did it. If I were the FBI, I’d get Penn & Teller involved. I bet they have a theory.

If this thing ends poorly, with innocent people harmed, all of us who admire their ingenuity, planning, and execution won’t have much admiration left for them. We’ll look at this breakout in the same way that a military strategist can admire the pre-Pearl Harbor planning and attack of the Japanese on Pearl. I wrote a paper in college on the planning and strategy of the Japanese. It was brilliant! From a military perspective, the planning and execution was genius. But in the end, the result was and will always be viewed as an ultimate evil.

Some of us still imagine — and hope — that one day a man will quietly pass away and in his personal effects we’ll find the confession of DB Cooper.

But for the time being, I’m watching every newscast describing the Shawshank of 2015 and just shaking my head and saying … wow!

— 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.”)

HOT! HOT! HOT!

The temperature and humidity has made for a very hot June The high temperatures and high humidity increases your risk of dehydration and even life threatening hypernatremia if you exercise in the Memphis heat. But just how much and what kind of fluid should you be taking in?

For those early morning class and for those exercise sessions less than an hour and for some general hot-weather fluid tips, try these guidelines adapted from the American College of Sports Medicine guidelines:

Before exercise: Try to drink plenty of fluids in the 24 hours before your planned exercise session and then drink two or more cups of fluid two to three hours before exercise. This will help keep you hydrated while allowing your body time to get rid of any excess fluid before your exercise session begins.

During exercise: Drink 6 to 12 ounces of cool fluids (water is fine) every 15 to 20 minutes. If your exercise session or run is less than an hour, a sports drink is not needed. These drinks contain calories, many up to 200 a bottle and can add to weight gain if they aren’t counted. It is important to note that is you are exercising less than an hour but the the “ feels like temperature is over 90 degrees, you would benefit from the additional electrolytes that a sports drink provides, but the extra calories are not necessary, so choose a low calorie sports drink, I like Gatorade’s G2.

If, however, you are to be exercising longer than 60 minutes you will definitely benefit from the extra sugar/carbohydrates and electrolytes from a sports drink. The carbohydrates help to fuel your muscles and the electrolytes, especially sodium and potassium, reduce urine output, speed the rate at which fluids empty the stomach, promote absorption from the small intestine, and encourage fluid retention.

After exercise: Be sure to continue drinking after your exercise session is over. You can weigh yourself before and after your runs. Try to drink about 24 ounces of fluid for every pound lost. Don’t forget to include some sodium (salt) either in fluids or with the post- exercise meal. Sodium can help in the rehydration process and increase your desire to drink.

If you are curious to see just how much fluid you really need when you exercise, then be sure to check out the USA Track and Field’s Self Testing Program for Optimal Hydration. This test uses a formula to determine how much fluid you need based on your weight, the weather conditions and your exercise intensity. You can find this self-test at:
http://www.usatf.org/groups/Coaches/library/2007/hydration/USATFSelfTestingProgramForOptimalHydration.pdf

Knowing how much fluid you need is very important. Too little or too much fluid can have serious, even life-threatening consequences. Be sure you know how to properly hydrate by following the above guidelines and by following your thirst.

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With the heat rising, know the symptoms of heat exhaustion and heat stroke.
http://www.webmd.com/fitness-exercise/heat-exhaustion

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25 MILE BIKE RIDE THIS SUNDAY

The Mid-South Transplant Foundation’s RIDE FOR LIFE is this Sunday, June 14 at 7am. This is a 25 mile memorial bike ride that starts in East Memphis at Memorial Park. Get more info here: http://midsouthtransplantrfl.racesonline.com/

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Running With Music!

If you run with music, for safety’s sake, turn the music down or use only one earbud, especially in a race. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

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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

—————————————————————

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 »


Smart Women — Sgt. Tony Ludlow, blog post for 6/3/2015

Jun. 3rd 2015

All the single ladies. All the single ladies.

All the married ladies. All the married ladies.

All you ladies …

LISTEN UP!!

I’m going to help ALL you ladies today.

Get out your notebooks and grab a pen. You’ll want to save this newsletter.

I’m going to help you to understand us. Your man. Us guys. The fellas.

You’ve probably all seen those things that have circulated around on the internet about the differences between the sexes. How we interpret things differently from you gals. We’re both very different genders and we process the world around us differently. We leave the toilet seat up and we don’t ask for directions … etc., etc.

No news flash here, I know.

So let me give you the tip that will help you ladies understand just how important you are to us.

After having a couple of interesting conversations on this subject, one quite recently, I thought I’d make this Public Service Announcement. This will be informative for you ladies and my buddies will thank me.

The conversations dealt with what men want from the women in their lives, namely, their wives or girlfriends or the women with whom they are engaged in an as yet undefined, but probably complicated, relationship.

This is outside of the conversations about wanting sex or not wanting sex. It has nothing to do with sex.

This has more to do with a deeper level need.

What do we really want from you?

In a word: praise.

Ladies, the only praise that matters to us comes from you. Period. The words of the woman in our life are critical.

The whole world could lay garlands at our feet and laud us from the mountain tops, but your opinion of us is the only thing that we hear. In fact, we probably discount, or dismiss all together, the praise of the world and count it as meaningless. What you think about us is all that really matters.

Here’s why.

When we were little little boys our world consisted of mom and dad. We wanted the approval of dad and the praise of mom. “Hey mom, look what I can do!” We shouted as we started our advance on the world. Mom was the most important woman in our lives. Mom’s praise was what fueled our ambitions.

And as we got older we continued to want mom’s praise. “Oh son, I’m so proud of you” are the most wonderful words a little boy ever hears. Even more than “I love you.”

As we became men, mom was joined by you. Without hurting mom’s feelings, let me just tell you, YOUR opinion became more important to us than hers. Your praise builds the world … and your condemnation brings it all crashing down.

See, for us, your support and praise are equal to “I love you.”

And though we may have joined the company of accomplished men and gained the approval of our dads, the woman in our life reigns supreme … and we’re like little boys, still craving the praise of our mom … but in this case, it’s you.

I was in a relationship once with a woman who said, “I’m not going to feed your ego!” She didn’t like other people saying nice and complimentary things about me cuz she was sure I’d get even more conceited. (As if THAT were even possible!) She thought it would help our relationship if she “kept me in check and took me down a notch or two … so that I didn’t get the big head.”

So she was mean to me.

That was her strategy. I won’t praise him. I’ll criticize him and treat him like crap and that’ll keep him with me.

Yeah, see … that didn’t really work at all. In fact, it totally backfired.

And ladies, it will fail every single time. Every. Single. Time.

We crave to be the hero in YOUR life. We may not be heroes to the world, but we want to be yours! We want to ride up on the white challenger in our shining armor and have YOU come running to us with a smile and words of welcome, love, respect, and praise. We will charge the Gates of Hell with a water gun if we think you will be proud of us.

See … she missed the point entirely. Her opinion of me was so very very important. She didn’t understand that I tried to excel in order to get HER attention, approval, and praise. The world be damned. Give us a noble reputation to live up to!

Guess what happened when someone else started being nice to me, showed me some attention, and thought I was a pretty great guy? Exactly. See ya round meanie pants!

It’s not that our egos are so fragile, it’s that your opinion of us is so important.

Your words of praise will encourage us to slay the dragon. And your words of condemnation will drive us far away.

“Well, Tony, my man is a moron and I don’t respect him and I’m sure not gonna praise him!”

Then cut him loose and find a man you can admire and respect. Do both of you a favor.

I think this may account for why divorced men remarry so quickly. Apart from some men needing or wanting to be “taken care of,” I think men want a woman in their lives because a good woman inspires a good man to be a great man!

You’ve heard it said that behind every great man is an incredible woman. So true! Michelle Obama and Laura Bush are two strong and powerful women who lost none of their strength or power by inspiring the men in their lives to hold the highest elected office in the world.
There has been only one bachelor in the White House, James Buchanan. And he is arguably one of the worst Presidents ever elected!

If you’re in a relationship with a man, I can guarantee you that your opinion of him is more important than you can possibly know. I guarantee you that when all is said and done, Barack and George both value the opinion of their wives over any other.

If you’re interested in having us around tomorrow, say something nice about us today … even if it feels weird! 😉

You’re welcome fellas!

— 30 —

—————————————————————

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 Ashley

“Q: Are there any natural foods that help with allergies, I don’t want to take meds.

A: As much as I would like to say there are foods that help with allergies, there is no one food proven to help prevent allergies.

Some people think that foods high in Vitamin C such as oranges and tomatoes can help, others think honey or yogurt will lessen the severity of allergies. But most of this is just wishful thinking.

The research is just not there. But a 2007 study did find that children from the Greek island of Crete who ate a Mediterranean diet -high in fresh fruits and vegetables, fish, olive oil, and nuts-were LESS likely to develop allergy and asthma symptoms. But if you already suffer from allergies, there is nothing food wise you can really do.

Q: On average, how many grams of protein should we eat? I know the research I’ve read varies so I’m hoping you can clarify.

A: You asked an excellent question! And the answer may surprise you, most of us take in plenty of protein.

Several studies have shown that very low to moderate intensity endurance exercise does not increase your dietary protein requirements. However, if you run or train more than four to five days a week for more than 45 minutes at a time, your protein needs are increased by approximately 20-25%. Some studies have shown that if you are female, your protein needs may be anywhere from 10-20% percent less than male athletes.

A good protein goal is about 0.4 to 0.75 grams protein per pound of body weight, or about 60-108 grams protein a day for a person weighing 150 pounds. The maximum recommended amount would be 1 gram of protein per pound. Contrary to popular belief, protein supplements tend to be unnecessary; food can easily supply what you need. Just make sure to have a protein rich food with all of your meals and snacks. Reach for eggs, Greek yogurt, milk, lean chicken and beef, nuts, and tuna.”

————————————————

Running With Music!

If you run with music, for safety’s sake, turn the music down or use only one earbud, especially in a race. I recently bought an excellent single earbud (XDU Noise Isolating Earbud) from Far End Gear http://farendgear.com/xdu/)

—————————————————

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 »


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