Sergeant Tony's Blog

Archive for August, 2015

The Talk — Sgt. Tony Ludlow, blog post for 8/27/2015

Aug. 27th 2015

Every man I know, from Congressional Medal of Honor recipients to skinny middle school boys whose voices still crack when they talk, is afraid of the same thing. We fear female drama.

Actually it’s not fair to say that we’re fearful of it, we just find is so unpleasant and awful that we’ll do practically anything to avoid it.

We’re also horrible at breakups. We’re bad at it for a lot of reasons and one them is because we just want to avoid the unpleasantness and the drama that we know will follow. So in order to by-pass all of that, we’ll do the following: leave a break up voicemail message on her work phone, send break up texts, and change our Facebook relationship status with no prior warning. We’ll even send a break up message through some intermediary. That last one was my “go to” move in junior high.

Cowardice? Maybe. Drama-free? Usually.

I’ve heard women complain about these tactics and say, “be a man!” “Do it like a man!” Sun Tzu, on the other hand, would applaud our tactics.

I’ve known guys who got married to women they didn’t love simply because they couldn’t figure out a way to break up with the lady. “Every time I tried to break up with her, she’d cry and carry on and talk me back into the relationship. And now we’re married!”

We aren’t interested in “the talk” … either giving one or receiving one.

As men, we know that when you ladies say, “we need to talk,” we’re relatively certain that you aren’t going to say, “Listen, I’ve been totally unreasonable and bitchy lately, I hope you’ll forgive me.” We are 110% sure that the woman who says “we need to talk” is going to give us a detailed recitation of OUR infractions, misdemeanors, and felony offenses. We know it’s a kangaroo court where the plaintiff is also the prosecuting attorney, judge, and jury. And if the defendant doesn’t show enough remorse, contrition, and self loathing after the case has been presented, the plaintiff will impose punitive sanctions and reprisals. Tears may or may not flow. Things may or may not get thrown. But brace yourself, nuclear winter is surely coming.

Yeah, we love those talks.

As men, when the “thrill is gone” from a relatively short-term relationship, we’ll just become “too busy” and quit calling, emailing, and texting. Of course, ladies do this too.

But that’s not really what this is about.

One of the greatest truths I ever learned about relationships is this: attraction isn’t a choice. It either is or isn’t there. Most of us know this to be true. If you’ve ever been single and one of your friends fixed you up with someone you’d never met before, you knew almost instantly whether you were attracted to them. You knew it within the first few minutes of meeting them.

And probably most of us have been interested in someone who, no matter what we did, said, or gave, showed no reciprocal interest in us. It’s pretty freeing to discover that attraction is no more a choice than other things we like or don’t like. My oldest son has been a country music fan for most of his life. I hate it. When he was in high school he put together a mixed tape — yes, a mixed tape — of country music he was certain would change my mind. It didn’t.

Certainly there are things that someone can do to enhance their attractiveness quotient: work on themselves, inside and out; learn to be happy alone; learn to be patient; have their own life, their own friends, their own source of joy and happiness, etc.

(Huge turn off for me: post on Facebook that you’re bored. But that’s for another essay.)

But what about a situation where initially there was some level of attraction, but then …?

We were fixed up, “Allison” and me, by a mutual friend who thought we’d be a good match. I’d seen her picture and she’d seen mine and both of us, apparently, were not repulsed by the other and agreed to meet for dinner. She had short red hair and clear blue eyes and seemed to smile all the time. Plus she had good posture. After a few minutes, I actually thought I might have a connection with her! Allison was from Lexington, KY and had graduated from UK with a degree in anthropology and was working as a mortgage broker. (Since this was before the Calipari debacle, I hadn’t yet developed a bias against UK.) She seemed energetic and happy and confident. And energetic and happy and confident are huge! Allison even asked questions about me. And she listened. We seemed to have a number of things in common. A number of safe things, of course.

Over the next few weeks, I saw Allison once on the weekends and had at least one or two interactions with her during the week. In the beginning of a relationship, romantic and otherwise, we do a little dance. We talk about safe subjects and try not to introduce anything too controversial in the process of getting to know the other person. We keep our crazy cards — if we have them — close to our chests and try not to give too much away too soon. We try not to smother the other person by coming on too strong or too fast. There’s an unwritten law or agreement, a timed choreography, to relationship building. It’s a bit like practicing tennis. The goal is to keep the ball in play when you practice. You don’t hit winners. You don’t get impatient waiting for the other person to return the ball by hitting more balls over the net. You wait for the other person to return the ball. You wait.

Think of it using this metaphor: the relationship is like a bridge under construction. In the beginning, it’s like a rope bridge with wood slats that you have to walk over carefully, using your hands to grab the rope that’s doubling as a banister. Over time, the rope bridge becomes a wooden foot bridge, that becomes a wider reinforced wooden bridge that could support more weight. And maybe over time, that bridge that was once made of ropes, becomes a Brooklyn Bridge capable of bearing tremendous weight for a lifetime. But if you put the weight of a car on a rope bridge, the bridge will fail. You must be patient. You must wait. The bridge will be built over time and it may not be built on your time schedule … so you must wait.

You wait.

Even if waiting is uncomfortable, and it is, you wait.

You wait.

Good things are worth waiting for. And in a culture of instant gratification, overnight shipping, and next day delivery, we seem unable or unwilling to exercise one of the grandest of all virtues: patience.

As the days passed, as much as I had wished otherwise, my interest in Allison started to wane. What had started out with a good deal of anticipation had stalled. Allison clearly wanted something more in the relationship and this introduced a dynamic, a tension, a cloud into our interactions that made me feel a little claustrophobic and bound. She wanted more of my time and more of a commitment and she wanted it quicker than what I was comfortable with.

I didn’t understand her hurry, her impatience. She progressively called, emailed, and texted more than I was returning, almost 3 to 1. I’d get three forms of communication from her before I even had a chance to respond to one. Plus I hate talking on the phone! (Which I told her.) What had started out positive and upbeat and energetic and fun, started looking and feeling like none of those things. I felt myself tense up and I didn’t like that feeling.

Over the next couple of weeks, I started stepping back. Allison responded by coming on even stronger and pouting and acting upset by my failure to respond in a “timely” way, and in a way that she preferred. Her increasing correspondence and phone calls made me dread hearing from her. She demanded answers to needy insecure questions.

I wondered what had happened to that energetic, happy, confident, and positive lady I’d met in the beginning? We’d barely been seeing one another for six weeks.

Initially there had been attraction and interest, but those things waned over time and eventually died all together as her agenda and impatience got the best of her and changed the nature of our relationship.

So, did I sit down and explain these things to Allison? Did I call her and explain what had happened? Did I explain why I’d lost interest in her? Did I do the hard work of telling her that she’d smothered me and choked out the attraction? No. I did the easy thing and just quit contacting her and quit responding to her. When I couldn’t ignore her calls, I answered and said that I was so busy with teaching, coaching, and leading boot camp that I just had no time for a relationship. It was crazy busy and hectic, I explained.

I lied.

Generally speaking, we offer people noble reasons or excuses for not satisfying their expectations and desires. We’re busy.
We’re swamped at work.
We had a prior engagement.
We have out of town guests.
We’ve got a sick relative.
We’re going through a strange time in our lives.
We say these kinds of things in order to avoid having “the talk” and explaining that we don’t like that person anymore and these are the reasons why we don’t want to be with them anymore. We don’t want to tell the other person hurtful things; it’s not you, it’s me, we say.

This applies not only to romantic relationships but also to casual friendships and other associations. Friendship building is much like interacting with cats and kids. The more you pursue them, the more they’ll run from you. Too much, too fast, too soon is not only the biggest mistake made by new runners, it’s the biggest mistake made in relationship building, right up there with borrowing money from someone.

There’s an ebb and flow to the process of relationship building that can’t be ignored and can’t be hurried. No one likes an interloper. Some people bounce from one relationship or group of friends and associates to another, going in quick and smothering people in the process. Then they seem truly surprised when that situation turns sour and people withdraw from them. Those people never give us the gift of missing them … because … they … are … always … THERE!

Some people can’t be alone. They MUST have someone in their lives. And that often means ANYone.

Some people are in constant need of stimulation and new things.

Some people are easily bored and are in need of entertainment and trips and trinkets and do-dads.

Some people have agendas (marriage, house, kids — QUICKLY! Can’t you hear the tick tock?).

Some people are carrying the unresolved baggage of a previous relationship(s) and they need the next person, or next situation, to fix things.

Some people reek of desperation and desperation scares everyone away. Everyone.

Relationships are best forged over time. I immediately put up defenses and a wall of suspicion when someone new barges into my life in a hurry, assuming a familiarity that’s not in evidence and inserts themselves into my life uninvited.

Good friendships and good relationships are the ones built on a deep foundation that takes time to dig and reinforce.

Single friends, work on you! Be happy and healthy, confident and patient. Learn to be comfortable and happy in your own company and in your own life. Relax. There are worse things than being single. Your best day in a dysfunctional relationship is still less desirable than your worst day alone. Trust me.

— 30 —

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TODAY’S NUTRITION TALK
by Gunnery Sergeant Ashley Holloway, RD LDN,
(An 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.”)

5 Foods You Should Never Eat

If you are on Facebook then you have probably seen the ads and posts that seek to educate you on “The 5 foods you should never eat.” As I look through these lists I see that I eat every single one of these “banned” foods! As a Registered Dietitian, I don’t have a list like that, because Dietitians prefer to not use terms such as never and always. But if Registered Dietitians did have a list, this list from Dietitian June Lupiana, would be it!

1 Never Eat Rotten Food

You should not eat spoiled food. It’s just bad for you! And you don’t need to rely merely on expiration dates as once upon a time we didn’t even have these handy (but hard to find) dates on things. We relied on our senses like sight, for example: “Yup, that bread clearly has another life form emerging so maybe I shouldn’t eat it.”

A very powerful tool, especially when inspecting things in opaque containers like expired milk, is your taste buds.

The Exceptions…

Probiotic-rich foods like kimchi and sauerkraut
Most delicious artisan cheese
Yummy aged beef
Lots of soy products including miso!

2 Never Eat Poisonous Stuff

Definitely do not eat anything poisonous! In fact, it could kill you! Thankfully most household items that contain poisonous substances are marked with an imposing skull and cross bones symbol. But again, that little useful tool, just like the expiration date, is a drop in the bucket as far as evolution goes. Again, thank you, taste buds! Because of those little buggers we are not only surviving, but thriving.

The Exception…

Fugu – If ever given the chance to try Fugu, do it! But it’s not likely you will have the chance because only licensed chefs who are trained in thoroughly removing the poisonous parts are allowed to prepare the dish, and we don’t stumble upon those chefs every day.

3 Never Eat Foods You Hate the Taste Of

If you’ve gotten to the point where the food isn’t expired and it doesn’t contain a poison warning, good. Give it a go. But, if you start eating it and it’s not enjoyable, then stop eating it.

For example, you might go out and get yourself some perfectly good kale and use it in place of your typical go-to romaine lettuce. Maybe you did this because…kale is a “super-food”. But alas, once you try your first bite, you quickly realize that the taste is far from something you find fulfilling and yummy. So don’t eat it. Again, your taste buds are purposeful so don’t work against them.

The Exception…

Make sure you know what you’re doing with the food or at least have the fortitude to admit you don’t know what you’re doing so you can seek advice from someone who does (i.e. Julia Child).

As a Food Adventurer (self-proclaimed title), I like to say “I’ll try anything, three times.”

Which brings me back to the case with kale. The above story is a personal one, the first time I tried it I thought I hated it because I had no idea how to work with it. You don’t just use kale in place of romaine (unless you actually do and you like it). So, try to understand the food you are working with and then prepare it in a way that tastes enjoyable to you. Nowadays I don’t just chop up kale and throw it in a bowl, I massage it first with some olive oil, lemon and sea salt since this makes it delicious.

Never Eat Foods You Are Allergic or Intolerant To

I could list off a whole lot of examples here but dairy comes to mind instantly on this one. Not to demonize dairy in any way since it is a perfectly fine food for lots of people, but there are some who just can’t handle it! A dead giveaway is how you feel afterwards.

Read This Related Article:
Mindful Eating Review: The Basics

If you can see a clear connection between consuming a particular food and how it makes you feel afterwards and that feeling is not a good one, this food might not fit for you. Regardless of how good it might work for others, it might not work for you and that’s okay because there isn’t one singular food that contains essential ingredients you can’t find elsewhere.

So, if you’re allergic to seafood, there are other sources of omega 3 fats just like if you are intolerant to dairy, there are other sources of calcium.

The Exception…

The one exception to this rule is when you make an exception to this rule. In other words, you might know full well that you don’t tolerate dairy but you decide to eat it anyway. You did a thorough risk versus benefit analysis (you took a mindful approach) and you chose to eat it. You made the call.

5 Never Eat Food Simply Because You’re Told To

One of the scenarios I use is this – you go out to eat at a restaurant that makes your favorite cheesecake. You had a late lunch so you aren’t very hungry. You really only want the cheesecake but instead you order a healthy entrée first, grilled salmon with a sweet potato and sautéed veggies, and then you order the cheesecake for dessert. You leave the restaurant STUFFED.

Think about it, what did we get stuffed on? We often lump foods into 2 categories, the good ones and the bad ones and as we do this, if we don’t eat enough of the foods on the good list, we aren’t being good.

Don’t re-create someone else’s good food list, make your own. – and on it list the foods that make you feel good. That’s health-supportive eating and that’s what we believe in here.

Adapted from: http://www.fitwoman.com/blog/2015/03/12/5-foods-you-should-never-eat/

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LABOR DAY WEEKEND!

Monday, September 7 is Labor Day and we will stand-down! No workouts on Labor Day!

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BUFFALO RUNNERS HALF MARATHON TRAINING

Because the first weekend in September is Labor Day weekend, we will have no organized group run. Our first organized group run will be the following weekend. The long run for Labor Day weekend should be 1hr 10 min. The goal should be to run 5 minutes at an 11’30” pace followed by a 1 min walk break. Do that rotation through out the run.

All are welcome to participate! Not just boot campers. However, active duty boot campers only pay $75 for the three month training. All others — Friends of Boot Camp — pay $125.

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“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”
~ Calvin Coolidge

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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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The Goodbye Girls — Sgt. Tony Ludlow, blog post for 8/19/2015

Aug. 19th 2015

She regularly left fruit at my door. She never knocked or rang my doorbell. She just left it and went home. For a long time, I didn’t even know it was a “she” leaving the fruit. I had no idea who was doing this, or why.

It wasn’t until I inadvertently caught her about to leave the plastic bag of fruit at my door that I discovered who it was. I was on my way to an appointment and had just run home for a quick bite to eat. My car wasn’t there — I’d taken the subway home — so she thought I wasn’t there. When I opened the door to leave, I was as shocked as she was when we stood there face to face, with the familiar bag of fruit in her hands.

She was noticeably embarrassed and now the mystery of several months was over.

For almost a year she’d been anonymously leaving seasonal fruit at my door. She had hoped to keep it a secret. Thing is, I knew her very well from my neighborhood and had spoken to her at least once a week for over a year.

Of course, I started out by apologizing for startling her. That only seemed to embarrass her more. I tried to make her feel more at ease by thanking her for all of the food she’d given me. But that didn’t seem to help. So, I did the only other thing I could think of. I asked her why.

I expected an explanation that was easily immediate and reasonable, maybe just wanting to be neighborly and kind. Nothing more.

Instead, she started telling me a story that began 50 years earlier, when she was just a girl of 18 or 19. Growing up in the south of Japan in a small city called Chiran, the concern, she said, was that the war would soon move from Okinawa to the mainland of Japan as Allied forces, mostly Marines, marched across the Pacific. The small town of Chiran, a town I’d never heard of, was at the southern most part of the mainland and would surely become an invasion point.

“Obaachan” was the name I called her, which is really just a nickname Japanese children give their grandmother, kind of like Nanna, and what she insisted I call her. I only called her Isaji-san (Mrs. Isaji) once or twice before she corrected me. I liked calling her Obaachan. I was happy to have a Japanese Meemaw since I never knew my own.

Chiran, she told me, was only mildly famous for one thing. It had been the location of one of the last Kamikaze training bases during WWII. And with Allied forces preparing to invade mainland Japan, many more young men were arriving in Chiran to receive their training before flying off to their deaths to save the Empire from the invading foreign demons. The young men arriving kept getting younger and younger, hardly more than boys. But in all of Japanese history, the mainland had never been successfully invaded and this generation of Japanese was not going to fail in their duty. They would repel the invaders; they would sink their ships; they would hurl them back into the sea.

Obaachan could see the look on my face and realized that I was having trouble seeing the connection of a bag of fruit to her girlhood home in the south of Japan.

“My brother, she continued, was two years younger, and had decided to become Kamikaze. He had seen other older boys march off to become soldiers and he was full of zeal to join them. My sister and I had already been serving as ‘good bye girls,’ or nadeshiko. We gave the Kamikaze their final farewell at the airfield. We bowed and waved and bowed and waved as the boy pilots taxied their planes and took off into nothingness.

We waved and waved until we couldn’t see them anymore. Why did we have to endure such sorrow?

In July of 1945, we said goodbye to my brother. Then the rest of my family and I went north to a small village in central Japan to live with other family members there. We thought it might be safer. We braced for the invasion while my little brother stayed in Chiran to became Kamikaze. It was the most horrible of horrible things. Our little brother, lost to us forever. The sadness was more than we could speak of.

In August, the US dropped the atomic bombs and the invasion that was anticipated never happened. My country surrendered. The war was over. All was lost and the country was burned, beaten, and starving. But soon American GIs filled the streets all throughout Japan. They were not the white devils and demons we were told. They were kind and generous and brought food and supplies. On their shoulders was the hope and future of our homeland.

Soon we heard from my brother! It was a miracle! His mission had been planned for August 7, 1945, but the first bomb had fallen the day before and all missions were immediately postponed as the military leaders met to decide what to do. But after the second bomb, the decision was evident. Japan surrendered. My little brother’s life was spared!

I am not bitter about the atomic bombs. They were terrible parts of a terrible war. Our government and our military leaders lied to us and lead us into that shameful horror. The bombs prevented more death and destruction and saved my little brother’s life. And then when the Americans arrived, they didn’t come as conquerors to enslave us, as our leaders had said, they came to help us rebuild our country. Without the Americans, my family would have starved to death. Without the bomb, my brother would have died for no reason.

All of my life, I have wanted to repay the American kindness in some way. Forty years had passed and still I had no opportunity to repay. And then my hopes were fulfilled! You moved into my neighborhood and became my American friend, my American grandson. You love Japan and you love the Japanese and your heart is kind and tender. So I try to take care of you, Tony-san, because your country took care of me and my family. Every day I see you, I am reminded of these things and my heart is made whole.”

I wept.

— 30 —

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The weather tomorrow looks good for Cardioga! Come and get your run, jog, and power walk on!

If it rains, we’ll do BOGA instead!

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TODAY’S NUTRITION TALK
by Gunnery Sergeant Ashley Holloway, RD LDN,
(An 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:I like fruits and veggies, but dislike buying and eating fresh fruits and vegetables. All the produce I buy in Memphis spoils within 2 days and it usually takes me forever to eat. I end up throwing it all away, not purchasing at all, or I’m in the grocery store 4 times a week!

I do cook with frozen veggies, but I don’t eat canned fruits or veggies since I thought those were bad for you. I normally make smoothies with frozen fruit and spinach but I’ve grown tired of that. I am looking for something to mix it up. I keep reading that there are juices that have 100% of your daily value of fruits and vegetables. I would prefer a juice but also want to be conscious of how much sugar I would be adding to my diet. Do you have any suggestion for a juice alternative to eating fruits and veggies? Thank you!

A: What a great question! I completely understand about fresh fruits and veggies going bad before you have a chance to eat them. Actually, canned fruits and vegetables are very healthy for you, just like frozen and fresh are.

Canned and frozen fruits and veggies are packed at the peak of freshness. And often, canned vegetables are higher in nutrition than fresh, especially tomatoes. And there are plenty of no-added-salt canned vegetables to choose from too.

Regarding canned fruits, just choose those packed in juice, not in heavy syrup. This way you are not getting lots of extra added sugar. You can also substitute no-added-sugar dried fruits in place of fresh, but make sure to pay attention to the serving size, since it will be smaller since the fruits will shrink when dried.

I would recommend choosing canned, dried, and frozen fruits and veggies over juice for one main reason … you get more fiber. Nutritionally, I would recommend no more than 1/2 cup (4 ounces) of juice a day because juice is higher in calories and since it is a liquid it doesn’t seem to provide the same level of satiety that the whole fruit does. The type of juice you should choose if really based on your own preference, just choose the kind you would drink … orange, pineapple, mixed fruit, etc. But I would recommend one with 100% of the RDA for Vitamin C.

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BUFFALO RUNNERS OFFICIAL HALF MARATHON TRAINING TO BEGIN

The first weekend in September, hopefully that Saturday, will be the start of my 26th half marathon training group! This training is set up for those running the St. Jude Half Marathon in December, but anyone is welcome to participate.

Prerequisite: you should be able to cover 3 miles in 36 minutes or less. Our weekend long run is set up for 5 minutes running at an 11’30” pace, followed by a 1 minute walk break.

All are welcome, not just boot campers. However, the fee is less for active duty boot campers. It’s $75 for the 3 month training for boot campers and $120 for “friends of boot camp” and former active duty campers.

Group runs, training manual, nutrition advice, and constant consultation are only parts of the benefits of being a Buffalo Runner!

Location will, in all probability, be Shelby Farms, but the the final decision hasn’t been made yet. Don’t worry. It won’t be Collierville or Shelby Forrest!

The first run is FREE for those not sure.

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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!
YOU DETERMINE WHETHER YOUR WORKOUT IS HALF-ASS OR KICKASS!
YOU DETERMINE WHETHER YOUR WORKOUT IS HALF-ASS OR KICKASS!
YOU DETERMINE WHETHER YOUR WORKOUT IS HALF-ASS OR KICKASS!
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)
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
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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
– Mandy Tenent 3/2014

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Linebackers & Ballerinas — blog post for Sgt. Tony Ludlow, 8/12/2015

Aug. 12th 2015

“Tony, I want to get in shape. What do I need to do? How long will it take?”

This frequent question gets thrown at me as if I were sitting on a little perch above a tank of water, waiting for someone’s softball to hit the bullseye.

The fitness answer isn’t a simple one.

What does it even mean to be “fit” or “in shape?” Seriously. Define it. Stop reading. Tell the person next to you — unless you’re reading this on an airplane and the stranger beside you doesn’t seem interested in this subject — what the definitions of “fit” and “in shape” are.

In shape for what, exactly? Fit for what?

Bill Pearl is a legend in bodybuilding. He’s 85 years old now, but at the peak of his competitive bodybuilding career, he won the Mr. Universe title 5 times. Today he still gets up at 3am and works out six days a week! He looks like a fit man half his age!

Yesterday, I was having a conversation with my oldest son about aging. I said that celebrating annual birthdays is what we all hope to do (as opposed to the alternative); his birthday is in 5 days; my mom would have been 85 today. But aging WELL has to be our goal. Sadly, the majority of people arrive at a certain age, usually 40 something years old, overweight, or frail, in poor health through neglect, unhealthy lifestyle choices, laziness, lack of self-discipline, or being dealt a poor hand by fate, circumstances, or lousy genetics. And sadder still is the notion that this is normal! I talk to people everyday who think that! Crazy!

The best thing that ever happened to me athletically came in the summer of 1979 when I was in my early 20s. With 100 yards left in one of my first triathlons, I got passed 100 yards from the finish line. The man who bested me I later discovered was SIXTY-FIVE YEARS OLD! What a gift he gave me! As a healthy young Marine, that man SHOWED me that when I reach my mid-60s I could still be a badass! That son I spoke with yesterday had a dream a few years ago; in his dream he was standing at the finish line cheering for his 80 year old dad, as the old badass completed the Hawaii Ironman Triathlon! I fully intend to fulfill my son’s dream!

I’ve been a student of exercise and sports for my entire adult life. I was in a Marine Corps weight room working out when a guy came in and said, “Hey gents, they just said on the radio that Elvis died.” That was August 16, 1977. When Bill Pearl’s book, “Getting Stronger,” was published in 1986, I stole from my kid’s college fund and bought a first edition copy. That worn out book has been invaluable to me as a coach and fitness professional! And it’s still in print and Bill Pearl continues to redefine what 85 can look like!

The thing that sets Pearl’s book apart from other exercise and fitness books is the way in which he addresses the varied approaches to weight training for different sports and activities. Needs dictate different workouts.

Being in shape to play football is different from being in shape to play volleyball. Competitive bodybuilders will train differently than lacrosse players. Cyclists will train differently than tennis players.

You see what I mean.

Pearl’s book contains 21 different weight workouts for 21 different sports.

Being in shape, or being fit, depends on what you’re training for, what’s required of the sport. During the football season, a linebacker would make for a lousy triathlete. And the triathlete would get killed playing rugby.

Even on a football team there are different approaches to weight training depending on the position of the player. When I was a high school assistant football coach, I worked with the wide-receivers and defensive backs. They trained differently than the offensive linemen. Cornerbacks, wide-receivers, and running backs don’t train like defensive linemen. And kickers don’t train like anyone else on the team! Swimmers train differently than hockey players and baseball players don’t train at all! Hahaha Sorry, baseball fans!

So when a person says that they want to be “fit” or “in shape,” the training will depend on what they want to be fit for.

Then there’s something that exercise physiologists refer to as a “different kinesis” to describe how fitness for one sport or activity seldom correlates to fitness in another.

I used to bring my high school basketball team to the 5:30am boot camp class at the University of Memphis. Without fail, those high school athletes struggled with the boot camp workout. It wasn’t that I didn’t push them hard at basketball practice, it’s that what we do on the Quarterdeck is different than what we did on the court. It was a different kinesis, different physical movements with a different physical response. It’s possible that if you did the workout that I put those players through, you’d be sore too. It’s different movement with different intensities. It didn’t mean that one was any better than the other. They were just different.

Traditional and time honored elements of fitness address muscular strength, muscular stamina, cardio-respiratory strength & stamina, flexibility, balance, and agility. Our approach mirrors the desired results of Marine Corps physical training: men and women physically fit for the demands of combat.

And though none of us are going to be deployed to Afghanistan, or some other godforsaken place, the level of fitness we achieve at USMC Fitness BOOT CAMP is more than enough to meet the challenges of the Urban Warriors of East Memphis.

We aren’t bodybuilders, football players, or shot-putters! Our fitness is more than sufficient for us to engage in all kinds of extra-curricular activities! We’re fit for the task. Healthy. Strong. And if we address our diet, our weight is also within the range of healthy people. We are able bodied. We are mission capable. We aren’t feeble or frail. Our annual physical exams reveal that we’re good to go! And we have the lab work to prove that we’re healthier than the vast majority of people our age!

If you want more out of our workouts — taking it to “the next level” (whatever that useless phrase means) — then use heavier weights and push yourself harder! Do all of the exercises and do them properly with a full range of motion. Do ALL of the repetitions, not just every third one. If we’re doing something for time, do it the WHOLE time! If I correct the class in general for poor form — usually push-ups and planks — assume that I’m talking to YOU! Since you’ve shown up … give it your ALL!

It’s simply not enough just to show up. Being in my presence, while a blessing, will NOT result in maximum improvement! Sometimes people complain about plateauing, when it’s really half-assing the workout that’s the problem. We’ve all seen the friends who come together, but who spend most of their time chatting one another up, getting little from their investment of time and money, and annoying those around them. Challenge yourself to go harder, faster, stronger! Buy heavier dumbbells! Especially for Wednesday!

Many of us have languished a bit during the summer months. Vacations, distractions, and the heat have made us lazy, or sluggish, or complacent. It’s time to crank things up, come to Jesus (or Sergeant Tony) and recommit ourselves to excellence and achievement with renewed purpose and a mature resolve to “redeem the time.”

And if you want to lose more weight, remember that 70% of your weight loss success will come as a result of your diet, 100% of your success will come as a result of your attitude and commitment to the goal. So, start logging your calorie intake and start getting on the scales!

You get out of the workouts … what you put into them. You get out, what you put in.

Just like everything else in life.

— 30 —

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The weather tomorrow looks to be awesome for Cardioga! Come and get your run, jog, and power walk on!

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TODAY’S NUTRITION TALK
by Gunnery Sergeant Ashley Holloway, RD LDN,
(An 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.”)

FIBER, FIBER EVERYWHERE!

Getting enough fiber in your diet is important to your health. More and more research is showing that a high-fiber diet may help prevent heart disease, cancer and other ailments.
Just how much fiber do we need? The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, fiber needs drop to 21 grams a day for women and 30 grams a day for men.

Unfortunately, most of us just do not consume enough of this nutrition powerhouse to get any of its potential benefits. The average American takes in only 10-15 grams of fiber a day compared to the recommended 20-38 grams a day. That means most of us need to double up on our fiber containing foods.

Found in plant foods, dietary fiber is the indigestible component of the cell walls of the plant. Since fiber passes through the body virtually intact, it provides very few calories.
Fiber comes in two forms: soluble and insoluble, with most plant foods contain some of each. Good sources of soluble fiber include oatmeal, oat bran, lentils, dried beans, peas, barley and some fruits and vegetables, notably apples, prunes, citrus fruits, and potatoes.
Insoluble fiber holds onto water and helps food to speed through the stomach and intestines, and while adding bulk to the stool. Insoluble fiber is found in foods such as wheat bran, brown rice, rye, nuts, apple peel and whole grains.

Fiber helps to prevent constipation and improve bowel regularity. Fiber is also beneficial if you are trying to lose weight. The digestive tract can handle only so much bulk at a time, so by filling up on high fiber foods can cause you to eat less. Fiber can also help prevent heart disease. Soluble fiber binds to cholesterol and helps to reduce blood cholesterol levels. Fiber can also help with diabetes control, because soluble fiber “traps” carbohydrates, slowing down their digestion and thus helping to control blood sugar levels. Other research shows that fiber may also play a role in reducing high blood pressure and preventing colon and rectal cancers.

Fitting more fiber into your day can be easy with a few simple changes. Some tips to try include:

* Eating a high-fiber breakfast. Eating a whole grain cereal with fruit such as berries or raisins can provide five or more grams of fiber.

*Reading food labels. Just because the bread you eat is brown in color does not mean it is high in fiber. Looks can be deceiving. A food is a good source of fiber if it contains at least 2.5 grams of fiber per serving.

*Eating the peel. Eating the cleaned, edible peel of foods such as apples and potatoes ensures that you get every bit of fiber out of the food.

It is important to increase your fiber intake slowly over a period of a few weeks to avoid stomach discomfort, gas, and bloating. Also, remember to drink plenty of water. Fluid helps your body use the fiber more effectively and prevents constipation. Be careful not to overdo your fiber intake. Eating more than 50 to 60 grams of fiber in a day can possibly lower the absorption of other vitamins and minerals that occurs during digestion. Be sure to talk to your doctor or other qualified health professional before making any changes in your diet.

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FACEBOOK RESULTS!!!!!!!

WE HAVE ALMOST 5000 LIKES ON FACEBOOK!

(However, the video of cats knocking stuff off counter tops and tables has millions, so … I’m keeping it all in perspective!)

Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. You can do that directly from our boot camp page. Just go to the page and you’ll see a section on the right that will allow you to easily invite your friends to like the page. In particular, your Memphis friends!

This may be the first seed to sow in helping a friend get back into exercise and fitness! They can get exposed to what goes on, they’ll be more likely to make a change and maybe even join you on The Quarterdeck!

Encourage your friends and family to “Like” the page! It might motivate your friends and family to take charge of their lives!

Keep on checking in! Keep on tagging your friends!
Thanks, everyone!

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FIFTY THOUSAND DOLLARS!!! ($50,000)

$50,000.

Fifty Thousand Dollars.
Actually more than that.
More than $50,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities since 1999. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!

Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!

In addition to this, I’d like to ask you to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But 2 years ago it became personal when Andrew himself was diagnosed with MS.

I’m inviting you to make a donation! Here’s a link that will give you more information! Andrew’s team name is “F MS.”

http://main.nationalmssociety.org/site/TR?px=9986100&pg=personal&fr_id=25500&et=MJhcm0JYb4QioJz6s5-Ndg

Thanks everyone!

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

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Here I Come, Jack! — Sgt. Tony Ludlow, blog post for 8/5/2015

Aug. 5th 2015

“You’re going to do WHAT?” she said. It wasn’t really a question so much as it was a criticism said in the tone of a question.

I told her again.

She rolled her eyes, shook her head, let out a condemnatory sigh, accompanied by a dismissive wave of her hand … and confirmed why things would not work out between us.

She was a dream crusher. She was either too fearful, or too timid, or too shortsighted to launch out on her own. She liked the safety of the shore. She preferred the sure thing. She liked to swim in the shallow end. The low hanging fruit was good enough. She’d not always been like that. But you take people as they are and not as they were, or as you’d like for them to be.

And this characterizes the “support and enthusiasm” I received from friends, family, and others in the summer of 1999. What I was going to do was start something brand new. I was going to attempt to do something that only a handful of people were doing and I’d never even seen done. I had no idea how they were doing it.

We were all veterans, and had actually been to boot camp; four of us Marines at Parris Island, the other a former Navy SEAL who’d been trained at Coronado, CA where SEAL “boot camp” is located.

On the first Monday in August 1999 at 5:30am … and with only 5 people present, I launched the first program of its kind in the South. The other programs were up north and out in California.

But even though I only had 5 “recruits” present that first morning, I worked hard, handed out flyers, made phone calls, and invited everyone I knew to join me, and by the end of August 1999 we’d grown to 3.

No, we didn’t grow BY 3 … we actually SHRUNK to 3 people.

I was a little more than discouraged, but was comforted by the voices of so many who told me it wouldn’t work. “Take it from me, Tony … this will fail EPICALLY,” one nay sayer said. And he wasn’t alone.

When I explained to people what I was doing from 5:30 to 6:30am, Monday through Friday, they did what the lady did in the beginning of this essay: they rolled their eyes, shook their heads, and said sarcastically, “yeah, well, good luck with that,” the way you’d say it to a kid using a bed sheet as a parachute to jump off the roof of the garage.

It was similar to the response I got when I told friends I was joining the Marine Corps instead of going to THE University of Arkansas. It was the same kind of response I got when I told people in the late 80s that I was going to move me and my family to Japan.

In last week’s essay I said: Never take counsel from your fears, nor from the fearful, nor from your ignorance, nor from the ignorant.

Before I moved to Japan, I researched and studied for years. I corresponded with other Americans who were living there or who’d lived there. I spent the whole year prior to moving to Japan preparing for the move: passports, visas, immigration documents, documents from the State Department, securing official documents from the Japanese embassy, working with shipping/import/export companies to secure a Bill of Lading to ship belongings across the ocean, etc. etc. ad infinitum … all before fax machines, email, and the internet!! I had a list of about 1,000 other details to check off. This wasn’t a move done by the Marine Corps. I’d been out of the Corps for a while and was doing this on my own as a civilian.

I attended cross cultural anthropology classes specifically aimed at Americans moving to Asia. Our American culture has Indo-European roots, but American culture in the South has no Pacific Rim culture. Driving a Toyota and using chopsticks at a Japanese restaurant is about as much Japanese culture as anyone gets in Arkansas. And the Asian culture is nothing like our culture in the American South. There was a lot to learn and a lot to prepare for.

In starting USMC Fitness Boot Camp, I tried to do as much similar research as I could, but there weren’t any models and no programs to copy. The qualifications the 5 of us possessed were similar: we were certified fitness professionals and veterans who’d actually BEEN to real boot camp! That was to be our foundation.

But within a few years of that initial beginning in August 1999, and with national media exposure, including an interview in the Wall Street Journal, my early morning exercise experiment took off! And so did all of the copycats and imitators; boot camp programs sprung up like daffodils in the Spring with every commercial health club offering a “boot camp” class. Last week’s aerobics instructor put on a camo-t-shirt and and fake dogtags and became this week’s boot camp “sargent.” If it’s true that imitation is the sincerest form of flattery, then the 5 of us who started the movement have had the crap flattered out of us! Or as one person put it, “When they say that ‘Imitation is the sincerest form of flattery,’ I think they meant to say ‘I’m not original or creative, so I’ll just steal your idea.’ Does that sound right?”

I have to admit, in the beginning it bothered me. As veterans, we’d served our country and paid the price to use the “boot camp” phrase exclusively, we thought. Why would you conduct a boot camp class when you’d never been to boot camp, we reasoned. So the 5 of us railed against the hijacking of our “boot camp” title, but the incoming tsunami was too big for us to repel! Now you can find a “boot camp” program that caters to everything! There are fitness boot camps, Italian cooking boot camps, computer boot camps, and even a crash course in luxury vegan dieting boot camp in France!

And so it goes. One person has said not to worry about people imitating you … worry when they don’t! And as another said, “you’re often imitated, but never duplicated!” Good enough! So we march on!

I want to say “Thank You!” if you’ve ever been on the Quarterdeck! If you’ve ever been a part of USMC Fitness Boot Camp, I humbly thank you for the impact you have had on my life! You’ve contributed to my well-being in ways that far exceed the monetary. You’ve been a source of so much more.

I very seldom see boot campers as clients, but as friends and fellow pilgrims. All of us trying to be a better version of ourselves, not in competition with anyone except that person in the mirror.

As we begin this new year, I’m just as excited, just as motivated, and just as committed as ever to helping you be the best version of YOU! I was asked if I have any intention or plan to quit and do something else with my life and the answer is “NO!” Even if I won the lottery today, I’d still have to workout tomorrow. Why would I abandon what works? Why would I want to workout with anyone else? So I plan on giving Jack Lalane a run for his money! (DID YOU HEAR THAT, JACK!??)

So thank you very very much, everyone! Without you … I’d have to get a real job!

And one last thing, if you’ve been a part of the program but currently aren’t … come on back! It’ll be great, I promise!

Here’s to an AWESOME 17th YEAR!

— 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.”)

Most of the USMC Fitness Boot Campers I know are quite concerned about their health and nutrition. One question that these health conscious people often ask me often is whether or not they need extra vitamins or supplements. If you eat a healthy, balanced diet full of fruits and vegetables, whole grains, and lean meats, a person more than likely does not need any nutritional supplements or vitamins at all. A vitamin supplement will most likely improve performance only if a person is deficient in that nutrient or vitamin to begin with.

The main reasons someone could be deficient in a vitamin is:
1. Restricting calories for weight loss
2. Unusual eating habits, such as eating mainly fast foods
3. Eating less than five fruits and vegetables a day
4. Smoking and/or drinking too much alcohol
5. Having a disease that reduces absorption or the metabolism
of certain vitamins

Most people get enough vitamins from their diet, but if someone is getting too few vitamins from their diet, the most common deficiency is some of the B-complex vitamins: Thiamin, riboflavin, niacin, Vitamin B-12 (vegetarians) Vitamin B-6 and folate and the antioxidants Vitamin C, Vitamin E, and Beta Carotene.

If a person is deficient in a vitamin because of the reasons listed above, they should try and correct the imbalances in vitamins/minerals not through a supplement, but by correcting their diet. Vitamins from foods are better because the foods that contain these vitamins usually contain extra nutrients and phytochemicals that pills do not. Although most people do not need a vitamin supplement, taking one will most likely not cause any harm as long as the supplement contains no more than the Recommended Dietary Allowance (RDA) or Adequate Intake (AI) for vitamins on a daily basis.

One Boot camper in particular wanted to know if Coenzyme Q10, Glucosamine, and Omega 3 fatty acids would be beneficial. Coenzyme Q10 is found in every cell in our bodies and it helps convert the food we eat into energy and also serves as an antioxidant. But there is no need to supplement with a pill because Coenzyme Q10 is found in many of the foods we eat. Scientific studies have found no benefit from taking Coenzyme Q10 pills.

Glucosamine claims to help with arthritis, reduce inflammation and protect joints and tendons from injury. There are many European studies that show the anti-inflammatory benefits of Glucosamine, but more studies are needed in the United States. Because of this reason, the Arthritis Foundation has stated it cannot recommend Glucosamine as a treatment for osteoarthritis at this time.

Omega 3 Fatty acids have been shown to be beneficial to the hearts of healthy people and for those already with heart disease. But you can get the amount of fish oil you need by eating two servings of fish a week, particularly fatty fish. If you already have heart disease or high triglycerides, you may need additional supplementation. You should not take more than 3 grams of Omega 3 fatty acids a day without a doctor’s supervision, because increased intake could cause excessive bleeding in some people.

If you want a way to see if you are getting enough vitamins and minerals from your diet, be sure to check out the informative website: www.choosemyplate.gov. Click on SuperTracker. Here you can assess your food intake. The online dietary assessment provides information on your diet quality, related nutrition messages, and links to nutrient information. After providing a day’s worth of dietary information, you will receive an overall evaluation by comparing the amounts of food you have eaten to current nutritional guidelines, including vitamins and minerals You can keep track of you diet for up to one year, a wonderful tool.

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– CARDIYOGA FOR ALL TOMORROW!
However, if it’s raining, we’ll do BOGA

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Rank T-Shirts

If you’re due a promotion t-shirt, Stand By! I’m going to have a sign up list! (I know, I know)

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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!

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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)
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
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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
– Mandy Tenent 3/2014

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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