Sergeant Tony's Blog

Archive for June, 2016

Lawyers, Guns, and Money — Sgt. Tony Ludlow, blog post for 6/23/2016

Jun. 23rd 2016

The world watched in horror as the details of the Orlando mass murder unfolded. The next day, I wrote a post on Facebook that got some reaction, both positive and negative. Overwhelmingly positive! I said that there were two things you don’t need. One was hate, and the other was an AR-15 assault rifle.

And though 200+ people agreed with me, a half-dozen or so did not. My position on the AR-15 was wrong, they said.

People called me names. Unpatriotic and unAmerican, they said. Liberal Hillary lover, said another. “‘Libtard’ leftist traitor to the oath you took as a Marine,” said by a man who’s never taken an oath and never served one day in any branch of our military. (“Libtard,” I discovered, is a pejorative term combining “liberal” with “retard.” Classy.) I should be ashamed of myself, I was told by another. “READ THE CONSTITUTION!” one yelled in all CAPS! Thankfully, not everyone who disagreed was disagreeable.

And all of this because I said that civilians don’t need an AR-15. Wow.

Thankfully, no one disagreed with me about hate.

I won’t conduct a public back and forth debate on this issue on Facebook. I don’t mean to sound rude about it, I just don’t think going back and forth on social media is very dignified nor profitable. No minds are changed. Plus I thoroughly understand the position points of both sides of the discussion. Additionally, I’m as affixed to my views on this as I am on my views regarding exercise and good health. What I’m writing here isn’t intended to dislodge anyone who is likewise firmly attached to their differing views.

But I want to add a voice of clarification and a perspective to what I said about the AR-15, especially in light of the Senate’s recent vote to continue doing nothing about gun violence and the House’s refusal to revisit earlier gun control legislation proposals.

For the sake of shorthand, I’m using “AR-15” to describe all similar weapons. “AR-15” has become a name to refer to all lightweight, semiautomatic rifles with large capacity magazines.

In the spirit of partial disclosure, “I LIKE BIG GUNS, AND I CANNOT LIE!” I’ve been a gun owner since I was a lad. Home alone one Saturday night when I was 13, I pointed my 12 gauge shotgun pointblank into the face of a man breaking into my house.

Growing up in Arkansas, bonding with the male members of my family meant hunting, camping, fishing, and target shooting. I spent 10 years in the USMC, the United States Marine Corps. Also lovingly known amongst Marines as “Uncle Sam’s Machine-gun Club.” The Marine Corps is a war fighting organization. Period. So all Marines, everyone from F-18 fighter pilots to supply clerks, are infantry riflemen first. As such, all Marines are REQUIRED to spend at least 2 weeks on the rifle range every year re-qualifying and honing our shooting and war fighting skills. Some of us spend more time on the range more frequently. And about 35% of us are also EXPERTS with a rifle, like me, achieving the highest level of marksmanship proficiency in the Marine Corps. The other day I was in a gun shop looking at a Glock 23 and a Sig Sauer SP2022.

My point is, I’m no stranger to guns or to the gun culture.

I’m taking on the gun issue again because of a post being shared over and over on Facebook. A post that uses a photo and text that are misleading.

The single photo is of two rifles: an M1 looking rifle with an absolutely beautiful walnut stock and classic Parkerized metalworks (I like to call it “your granddad’s assault weapon”) with what looks like a 10 round capacity magazine mounted. The other rifle is of a particularly scary looking black AR-15-ish rifle similar to the ones used in the last half dozen mass murders in America. Mounted in the AR magazine-well is also a 10 round magazine. The post says the two rifles are the same, with only cosmetic differences.

Some of my friends have shared this unfortunate post. It isn’t particularly well written and uses insulting labels and disrespectful language towards anyone who doesn’t agree with them. An ad hominem argument, a logical fallacy.

Comparing an M1 style rifle with an AR-15 style rifle, both semiautomatic weapons, and declaring them the same weapon with only cosmetic differences is simply not true. Whether you call them “assault weapons” or “assault rifles” is superfluous semantics. As one friend of mine said, “call them ‘kitty cats’ if you want” … “that which we call a rose by any other name would smell as sweet.”

Note: The next 3 paragraphs explain the functional and operational differences between the two types of rifles. You could skip down to the 4th paragraph if you prefer. Or even scroll down and read the last 5 paragraphs.

(1) The AR-15 and the M-16 I used in the Corps differ in that the M-16 is both semiautomatic or fully automatic. But the AR-15 out of the box is only semiautomatic. Semiautomatic means one round is fired for every one pull of the trigger. Fully automatic means pulling and holding the trigger makes the weapon fire continuously like a machine gun. In full auto, a shooter can empty an M-16 with a 30 round magazine in about 6 seconds. That’s 30 bullets fired in less time than it took to read the previous sentence. In semiautomatic, M-16s and AR-15s perform exactly the same. The murderer in Orlando fired 24 rounds with his AR-15-like semiautomatic rifle in 9 seconds … and then reloaded.

(2) Your granddad’s rifle with the elegant wood stock and classic blued metalworks is also a semiautomatic rifle with a much lower capacity magazine. Defenders of the AR-15, and it’s copies, want you to believe that the AR-15 and your granddad’s classic rifle are the same rifle since they’re both semiautomatic.

(3) But if I was going to a public place to shoot and kill as many people as I can with a rifle, I wouldn’t take my granddad’s, which is heavier and kicks like a mule. And neither would anyone else when an AR-15 (or its equivalent) is available. The AR-15 is much easier to shoot with a mild recoil. It’s lighter by nearly 5 pounds and tactically superior. But the most important difference is the AR can take a high capacity magazine. An average shooter can take two 40 round magazines and tape them together upside down—an old Marine Corps trick—and easily empty them both—80 rounds—in well under 1 minute with an AR-15.

I should note that the number of mass murders victims committed with a rifle is much much lower than that for all other gun murders and suicides. (Although my brother used a rifle to kill himself.) The overwhelming gun of choice, by approximately 90%, is a hand gun. The key differences are that mass murder victims are often strangers to the murderer, killed at random in a public place, and done so in such an unspeakable manner that the carnage is high and the scene horrific.

Is there a hand gun problem in America? Of course there is. Are our elected officials doing anything to curb it, reduce it, or even study it? No. Not a thing. However, they HAVE chosen to get involved in spurious and red herring legislation: bathroom policies and transgender segregation.

Supporters of an American’s right to own a semiautomatic rifle with a high capacity magazine do so based on opinions, philosophies, and beliefs separate from agreeable ballistics and mistaken identities. The “cosmetic” defense can’t be used. Gun dealers, arms manufacturers, the NRA, and other gun owners and enthusiasts CAN argue 2nd Amendment interpretations, which is at least a debatable point.

I readily acknowledge that the AR can be used for target shooting and they’re fun to shoot! Honestly, a part of me would love to get an AR, go to a match distance range and shoot for a couple of hours … put a tight grouping into a pie plate at 500 yards just for fun, without a scope, like back in the day.

Some say that semiautomatic rifles with high capacity magazines are useful for hunting and home defense. And those are extremely debatable points.

Here’s my take on hunting with an AR. If you require a 30 round magazine to kill one (1) deer, then you might want to take up gardening instead. Hunting is clearly not your thing. But the argument could be made that an AR-15 “could” be used for hunting. But personally, I’d like to think I’m a better shot than to need a 30 round magazine to kill one (1) deer.

Home defense with an AR-15? Pistols and short barreled shotguns are much better choices. A rifle, or long gun as they’re often called these days, is a tough sell for home defense inside a 1500 square foot house with a lot of corners, meager open spaces, or clear lines of sight. And when you shoot and miss the bad guy in your house with your AR-15, and you will miss, that round keeps going … through walls, floors, windows, and doors. If you live in an apartment building with notoriously thin walls and floors, your misses will endanger your family and your neighbors. That’s a similar risk with a pistol and shotgun as well, but the high velocity round fired from an AR-type keeps going and going.

That’s my tactical assessment. But that’s me. The argument could be made that an AR-15 “could” be used for home defense. But it certainly wouldn’t be my choice. Not by a long shot. No pun intended.

Some say that the issue isn’t guns, it’s the challenge of identifying those who are mentally ill, unstable, or full of hate. Others say that the problem isn’t guns, it’s the lack of Godliness, Jesus, and revival. The first one—identifying the mentally ill and angry—would be great, if we could do it. We could certainly do better than we are. But commonsense says someone who can’t buy a plane ticket because they’re on the “no fly” list shouldn’t be able to buy a weapon of any kind! The second one implies that a lack of Godliness, Jesus, and revival is what leads to gun murders and violence. In 1988, my first year in Japan (a secular society with less than .05 percent of the population claiming to be “Christian”), there were well over 25,000 murders in America … but only 12 in Japan. Twelve murders during an entire year in a country with half the population of the United States! … without Jesus, prayer, or the Bible. (It could be argued that Japanese people DO pray … but not like Christians.) If Japan were like us, there should have been at least 10,000 murders! But I’ve never felt more safe in my life than when walking the streets of Japan. I’m not saying that people don’t need Jesus or the Bible. But that’s a completely different conversation.

M-16s and AR-15s (and all similarly equipped semiautomatic rifles) are weapons of war that have no place in civilian life. And that’s not just my opinion only, it’s the opinion of the children of the man who invented the AR-15 and M-16. They said their late father, Eugene Stoner, never intended for his invention to be available to civilians and would be “horrified and sickened” by these mass murderers using his invention. He himself never used his own invention to hunt, nor did he use it for home defense.

It seems to me that the only country in the world that’s “put a man on the moon” could find reasonable, rational, and commonsense solutions. But with every massacre, and with every uptick in handgun deaths, the Congress and Senate do the same thing: thoughts and prayers and then back to bathroom business (or gridlock) as usual. I thought after 27 elementary school children and their teachers were slaughtered at Sandy Hook Elementary School that we’d finally see some solutions brought forward by our best and brightest elected leaders. But Washington does nothing when it’s controlled by the corporate gun lobby.

It’s understandable why Washington does nothing on this particular issue. Rifles, even semiautomatic ones, account for such a small percentage of annual firearm deaths that those elected officials are reluctant to spend any political capital on a no-win proposition. The mass murders get the headlines and the outrage, as they should, but it’s the handguns that are responsible for the vast majority of the thousands and thousands of annual firearm deaths in America. One murder every 18 hours.

There are good and patriotic folks on both sides of the gun issue. As a gun owner and an American who believes we have a problem, I’m frustrated. People who love their country and believe in the Constitution are on both sides of the argument. Painting either group with broad and insulting brushes is both inaccurate and a mistake. Yelling at one another, calling one another names, belittling one another with hate-speech and insulting labels intended to inflict the greatest harm on our fellow citizens, is not only wrong, it’s counterproductive and ends the dialog, ensuring that nothing changes and nothing gets solved. It sabotages our Republic. It’s a trap door into global irrelevance as the civilized world more and more ceases to view the United States as a moral and intellectual country qualified to lead. We’re seen rather as petulant children with a dangerous obsession. We’re even unwilling to study the issue. In fact, there’s a Congressional BAN on gun violence research! That’s right. When the corporate gun lobbyists buy the government, the result is a Congressional ban on gun violence research.

That we have a problem isn’t even debatable, both nationally and locally. Here in Memphis we’ve had more murders in the first 6 months of 2016 than were committed in ALL of Japan for the cumulative TEN years I lived there!

We must disenthrall ourselves from the barbaric need to be armed to the teeth beyond the public good.

And if a person, or persons, have revealed themselves to be aligned with radical and dangerous adherents to a bastardized version of religion, be they sympathetic to ISIS, the KKK, or Westboro Baptist Church they should have no means of arming themselves with anything, least of all an AR-15.

Congressmen and Senators, our gun problems are multifaceted and complicated. They’re not easy, but it is your duty to solve them! We need wisdom, not more fiery stump speeches, enflaming our passions and fears without informing our intellect. Doing nothing doesn’t work! Doing nothing different, but expecting different results is incompetence and gross dereliction of duty. Thoughts and prayers, moments of silence, candlelight vigils, and flags at half-mast may warm our hearts, but do NOTHING to solve our problems.

I think we can start by doing two things: (1) lift the Congressional ban on gun violence research and (2) kick the gun lobby out of the government. It’s IMPOSSIBLE to move forward so long as the corporate gun lobby is allowed to fund political campaigns and control our government, all the while hiding behind the Second Amendment. Our two Senators, Alexander and Corker, have both received thousands and thousands of dollars from the NRA alone. President George H.W. Bush, a lifelong member of the NRA, resigned from it because of inflammatory and false rhetoric spewing from NRA leadership. Their leadership is the same, but their rhetoric has escalated unchecked and without accountability.

There are solutions. As a gun owner, I’m weary of inaction! Beginning to do something is better than continuing to do nothing. Other countries across the world have discovered solutions, and not one of those solutions is a religious one. Indignation, self-righteousness, anger, paranoia, and stubborn resistance to change aren’t solutions. They aren’t a strategy. The solutions, though complicated and difficult, are there … if we’re only willing to be wise and courageous enough to act!

— 30 —

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80% OF YOUR WEIGHT LOSS SUCCESS HAS NOTHING TO DO WITH EXERCISE!

———————————————————

NO FRIDAY EVENING WORKOUTS FOR THE SUMMER.

——————————————————

DO YOU USE VENMO?

If you’d like to pay using VENMO, you may! I’m Tony Ludlow on VENMO!

If you’re unfamiliar with VENMO, it’s a payment app for your phone (or computer) owned by PayPal and functions like a check. You can LITERALLY make a payment on your phone in less time than it takes to fill out a check! Click, click, click, done! All done!

——————————————————

TODAY’S NUTRITION TALK
by Master 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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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!

—————————————————

Have a GREAT day!

Yours in good health and fitness!

Sgt. Tony

Posted by Tony Ludlow | in Uncategorized | No Comments »


RANK T-SHIRTS!!!!

Jun. 10th 2016

A week without boot camp makes one weak! <-- see what I did there? Let me offer up a personal invitation for you to join me on Monday! RANK T-SHIRTS! It looks like I have enough folks to place an order! If you were due a new rank t-shirt; If you are due, or will be due before September, LET ME KNOW ASAP! Even if you've sent me the info before, please do it again. Things have a way of slipping through the cracks. I need the following: 1. NUMBER OF YEARS COMPLETED 2. PREFERRED T-SHIRT SIZE Thank you! And thank you for your patience. (Wait a minute. Thank you for your "patience???" Dude, you're GIVING them a shirt ... that's a GIFT! Gifts come when they come. That's how gifts work. You take it back and tell those maggots to just WAIT!) LET ME KNOW! HAVE A GREAT WEEKEND!

Posted by Tony Ludlow | in Uncategorized | No Comments »


In Honor of D-Day 1944 — Sgt. Tony Ludlow, blog post for 6/8/2016

Jun. 8th 2016

I rode past them every afternoon.

They were all men and strangers to me.

But every afternoon there they were without fail. And there I was, riding my bike past them, loaded down with a rucksack full of schoolbooks and other alleged essentials.

I looked at them. They looked at me. I rode past.

This went on for a couple of weeks.

Then one day I decided to wave at them.

The old men sitting in front of the “old folks home” – actually a convalescent facility — waved back.

We started waving at each other everyday after that.

Then one day that spring, after months of riding my bike past the home and waving, I decided to ride up the short driveway that led to the long porch where the ten or so men sat watching the world go by and from where they’d seen me ride past. That day I stopped and said hello.

When you’re 15 you think old men have always been old men. I couldn’t imagine that these old dudes had ever been anything but old dudes. After that first day of stopping and saying hello, I learned that those old men had been young men once. Despite my inability to picture it.

It might have been pity that motivated me to stop that first day—I felt sorry for the old guys, seldom visited by any family—but it was genuine intrigue that kept me coming back. The “Old Breed,” that’s what I called them, became friends to me. I laughed as they made fun of one another and “goofed” on each other in pretty much the same way that my friends and I did. After several weeks they started messin’ with me too. That was when I knew I’d been accepted as a part of the group.

“Bicycle Boy, (what they called me when my name escaped them) do you shave yet?” one would ask.

“Yes sir,” I’d said.

“With a blade and all?” another would say with a laugh.

“NO! He don’t use no blade!” another would insist! “Bet he just smears some milk on his chin and gets the cat to lick it off!”

And this kind of thing would send them all into a laughing and coughing frenzy!

“Hey, bicycle boy, got a girlfriend?” they’d ask. No matter what my answer was to any question, it didn’t matter, they were gonna wind me up. If I said that I did, in fact, have a girlfriend, they’d say stuff like, “oooohh! Lookie lookie at bicycle boy, havin’ a girlfriend and all … why don’t you bring her ‘round and let us have a look at her!”

Ridicule with affection.

And if I said that I didn’t have a girlfriend, they’d say things like, “What’s wrong little man, can’t get a gal to like ya with that big ol’ nose of yers? Hahahaha!”

Humiliation with humor.

As the Old Breed let me into their little club, I started paying attention to the things they said to dig at each other, I discovered that these old dudes were real men, through and through. Harold would call Frank a pansy because during World War II Frank was “livin’ it up in Paris chasin’ French girls, while I was gettin’ my ass shot off on Guadalcanal.”

Frank would counter with, “Yeah, Harold you and your little jarhead buddies (“jarhead” is a derogatory nickname for Marines) wuz enjoyin’ a south sea vacation while I was freezin’ my ass off in a Belgian forest with no food and no ammunition and the Jerries shellin’ us all night.”

And on and on it would go like that with these guys.

The Old Breed included a survivor of the Bataan Death March in the Philippines during WWII. Ed had stormed the beaches of Normandy on D-Day. John had parachuted into occupied France. Robert had been on an aircraft carrier that was sunk by a kamikaze in the Pacific, and then spent hours in the open sea hoping to be rescued. Clayton had been a prisoner of war in a concentration camp in Germany. James had fought for his life on the sulfur beaches of Iwo Jima and had gotten wounded, winning a Silver Star on the first day of the battle and had to be taken off the island to a hospital ship. The Old Breed called him a “feather merchant quitter!” (I had no idea what a “feather merchant” was) … No one was spared the harassment! Everyone got “the business!” So you can only imagine the crap they gave me, a skinny, pimply faced 15 year-old kid on a bike, waiting for his voice to change.

Theirs was a fraternity of men’s men and I was accepted into that fraternity on a limited probationary provisional basis. At the end of the school year I would be moving away. Before I said goodbye to them that last time, I had to promise several things: to become a real man, to lose my virginity before I turned 30 (they said laughing), to buy a car, to join the service, to do something spectacular, and to not be a coward. Not necessarily in that order. “Don’t you dare be a punk! You hear?! You be a man!”

These were men who could say that the only thing they minded about getting old was that other men no longer saw them as dangerous.

There are plenty of shallow and vacuous people in the world without a thing of depth, or compassion, or achievement, or contribution, or accomplishment, or self-sacrifice to commend them. They’re …
Selfish.
Narcissistic.
Pompous.
Self-centered.
Petty.
Materialistic.
Dramatic.
Arrogant.
Entitled.
Self-righteous.
Living and dying, unheralded, uncelebrated, and unsung.

But on the other hand, there are untold numbers of people you casually encounter everyday who carry within them a history of incredible courage, service, strength, achievement, sacrifice, compassion, depth, dignity, survival, and meaning. But you’d hardly know it. People like that seldom boast.

And this is especially true of many old folks.

So many of them have outlived their spouses, their families and their friends. Yet here they are, alone and often forgotten, in a culture that elevates youth without merit and scoffs at anything old. A culture that has quit treating them as human beings.

There are untold stories behind the most unexpected people. Old men sitting in chairs waving at a kid on a bike turned out to be heroes and great men beyond my imagination.

Today, over 1000 of those World War II veterans die every single day. A generation of gallantry lost to a generation that doesn’t know and doesn’t care. Theirs was a generation that said hard work builds character, struggle builds strength, depth of experience leads to wisdom, and respect is earned not given.

My thanks to the warriors from the Greatest Generation. You gave another generation a litmus test by which to measure all other men.

— 30 —

Next week I’ll be talking about the virtue of husband shaming.

————————————————————

80% OF YOUR WEIGHT LOSS SUCCESS HAS NOTHING TO DO WITH EXERCISE!

———————————————————

NO FRIDAY EVENING WORKOUTS FOR THE SUMMER.

——————————————————

DO YOU USE VENMO?

If you’d like to pay using VENMO, you may! I’m Tony Ludlow on VENMO!

If you’re unfamiliar with VENMO, it’s a payment app for your phone (or computer) owned by PayPal and functions like a check. You can LITERALLY make a payment on your phone in less time than it takes to fill out a check! Click, click, click, done! All done!

——————————————————

TODAY’S NUTRITION TALK
by Master Sergeant Ashley Holloway, RD LDN,
(A Registered Dietitian has a BS in Food Science, followed by a one year internship through an accredited university, and then with the recommendation of the internship program’s supervisor, a national examination is required. After that, an RD must have continuing education units annually in order to remain active and registered. An RD is an expert, not a hobbyist or a “food enthusiast.” You could follow the nutrition advice of some Facebook friend of a friend … or you could follow the advice of a scientist.)

Aging Gracefully

Who doesn’t want to look great as they age? I know I do! And there are thousands of creams, lotions, potions, and non-surgical face lifts to keep us looking great as we age … from the neck up! But aging gracefully involves every part of our body, not just our face.

If we want to look great and feel great and maintain our independence as we get older than we need MUSCLE! Having healthy, functional muscles is the key to being able to do the things we want to do when we are in your golden years.

Muscle gives us mobility and balance; it generates heat, and serves as a pool of protein for vital organs and tissues.

Unfortunately, the amount of muscle mass we have declines with age. Our peak muscle mass is around age 30. By age 40, we lose about 8% of your muscle every ten years and around 70 years of age, this lose accelerates to approximately a 15% loss of muscle every ten years! The reason we all lose muscle as we age is due to decreases in protein synthesis (the process in which cells build proteins). This age related loss of muscle is called sarcopenia.
If we become ill or injured in some way, we can lose muscle extremely quickly. This is due to both an increase in our metabolism and an increase in muscle breakdown. If we are not eating enough calories and protein, our body will actually break down our muscles to be used as a source of protein for healing and repair. This is not a good thing!

The combination of being elderly and being ill is even more devastating to our muscles. Elderly hospitalized patients can lose 10% of muscle in only three days time! This can have devastating consequences. Losing just 10% of our muscle leads to decreased immunity and increased risk of infection. The more muscle mass we lose, the worse it is.

Losing muscle and lean body mass leads to:
– the inability to heal and recover from surgery, illness or disease
– Decreased strength and energy
– Loss of independence
– Increased risk of falls and fractures
– Weakened immune system and increased risk of infections
– Impaired healing
– Weakness/fatigue
– Increased susceptibility to illness
– Decreased quality of life

Studies show that when the body loses 40% or more of lean mass, that this is incompatible with life, typically because the organs of the body have become so weakened that the person usually dies from pneumonia.

To maintain and build muscle we need to perform weight bearing exercises a minimum of 2-3 days a week. Push-ups, sit ups, wall squats, planks, and weight lifting all fit the bill. This is in addition to running … running is NOT enough on its own to build muscle throughout our whole body.
In order to maintain and build muscle, you also need a good nutrition plan. Dietary manipulations of protein — quality, quantity, and distribution should be made.

To prevent age related muscle loss, it is recommended that we eat approximately 90 grams (or about 12 ounces of meat a day). The type of protein should be high quality protein such as meat, milk, poultry, and fish. Some experts recommend that protein needs to be consumed in a more equal distribution throughout the day in order to benefit from maximal protein synthesis or building at each meal. Studies show that it takes about 25-30 grams of high quality protein three times a day to result in the highest protein-building rate. In regular terms this means we need to eat about 3-4 ounces or meat at each meal, or consume other foods that contain protein such as yogurt, milk, beans, etc. to help meet our goal.

Strength training exercises and nutrition play a key role in helping to maintain and build functional muscle. And having healthy muscles equals a healthier, fitter, more independent you!

—————————————————

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!

—————————————————

Have a GREAT day!

Yours in good health and fitness!

Sgt. Tony

Posted by Tony Ludlow | in Uncategorized | No Comments »


You’re a poopy head!

Jun. 7th 2016

Bob is wrong because he has a stupid haircut and a goofy mustache.

An ad hominem attack (to the man) tries to discredit the person’s position by attacking things about the person and not the position or idea or belief itself.

There’s a line in the Radiohead song, “Karma Police,” that goes like this:
“Karma Police
Arrest this girl
Her Hitler hairdo
Is making me feel ill
And we have crashed her party”

The girl’s appearance, in this case her hairdo, makes the person feel uncomfortable because it reminds him of Hitler.

You can’t trust him, he comes from Arkansas.

He’s obviously an idiot, look at his hair and complexion.

He went to Ole Miss, so you know he’s thimble deep.

In the New Testament, Nathanael asked, “Can any good thing come out of Nazareth?” (Jesus was wrong because he came from Nazareth, and no good thing comes from Nazareth, they said.)

Donald Trump is the current king of the ad hominem fallacy. One of his many ad hominem attacks was against his former GOP rival, Carly Fiorina. About Ms. Fiorina he said:
“Look at that face! Would anyone vote for that? Can you imagine that, the face of our next president? I mean, she’s a woman, and I’m not s’posedta say bad things, but really, folks, come on. Are we serious?”

To be fair to Mr. Trump, he gets ridiculed for his hair and complexion, the two things I find least offensive about him. But attacking his appearance is an ad hominem logical fallacy.

An ad hominem attack doesn’t address the issue, it’s an attack on the person, usually it’s an attack on things about the person that the person has no control over or has no bearing on the issue at hand.

“Tony’s views are wrong because he’s been in the military and has no sense of compassion.”

“You shouldn’t date Tony because he’s a Marine and everyone knows that Marines are ruthless killers.”

Here are the Five Steps of the Ad Hominem Attack:

– Ignore the argument.
– Attack the arguer instead.
– Make the arguer look bad.
– Claim victory over the argument.
– Do a victory dance. (optional)

The straw-man next time.

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Time Has Come Today — Sgt. Tony Ludlow, blog post for 6/2/2016

Jun. 2nd 2016

Years and years ago, I heard someone say, “We all have these three things in limited supply: money, energy, and time.”

Like a lot of things we hear when we’re young, we discount them because they don’t apply to us at the time. But eventually we surprise ourselves by embracing the wisdom we’d written off.

Of course, when you’re young and broke, it’s easy to agree with the part about money being in short supply. But youth seems to be a time when we have a lot of energy and a sense that we have plenty of time. So the adage only seems 1/3 right. Plenty of energy and time. Not so much money.

At some point, at some age, we look at the hourglass and begrudgingly accept that there are less grains of sand in the upper glass than in the lower one. More sand has fallen than will fall. Time’s limit on graphic display.

What happens when you see the big clock ticking?

I can’t speak for everyone, but here’s what the tick-tock has changed or altered in me.

– I quit wasting time. When something is in shorter supply—like time—the value of it goes up and the likelihood that you’ll be willing to squander any of it goes way down.

– I’ve become a quality junkie. I say no to movies, books, television shows, and other things that are just “meh.” I’ve become selfish with my own time. I find myself less willing to tolerate mediocre conversations, mediocre parties, mediocre concerts, and mediocre relationships that are one-sided.

– In relationships with all people, not just romantic ones, I’ve tended to use what I’ve called “The Question Quotient.” Does the other person seem as interested in my life as I seem to be in theirs? Do they ask as many questions about me and my life as I do about them and theirs? If it’s me doing all the asking, then it’s not going to be a very balanced or satisfying relationship for me. These days I don’t just tend toward using the Question Quotient. With less time now than at any other time in my life, I follow it like a rule.

– I go to bed every night with incomplete projects in the works. Every night I set aside books I’m not finished with, articles online I’m still reading, and Google searches in progress. I have music that I want to listen to and download. Podcasts and TED Talks that I want to listen to and watch. And a lot more that will go unread, unwritten, unwatched, and unheard. And of course, tons of chores that Ashley has assigned me! (I can hear her cracking the whip even now as I write this!)

– I’ve become more tolerant and less tolerant at the same time. I’m more tolerant of people’s differences. But I find myself less tolerant of disrespect, insults, and mistreatment. Less tolerant of BS in general.

– And speaking of BS, I’ve turned my BS Detector Sensitivity Setting to FULL ON. And that goes for pseudo-BS, BS lite, suspicious BS, and BS intended for magic, misdirection, and manipulation for the masses. I’m requiring proof these days in a way I seldom did when I was younger. No ideologies, philosophies, or belief systems get a free pass. Everything gets challenged. Everything gets questioned. Nothing is above investigation. Nothing is sacrosanct. The clock’s ticking and I don’t have time for hocus pocus and blind obedience to things that don’t work, aren’t substantiated by science or evidence, or that have holes in them big enough to drive a truck through. No more worn out platitudes, no bumper sticker belief systems, no Facebook meme theologies. No time for things that aren’t top of the line. No time for settling. No time for relationships that are one-sided or dysfunctional. That is definitely some BS “up with which I shall not put.”

– When there’s less time on the clock, you get more interested in experiences and less interested in stuff. By this time I’ve learned that stuff, even the stuff you really want, only supplies a momentary sense of joy or satisfaction that fades almost in the instant it’s obtained. But experiences … those create memories that last and change a person in the process. Experiences do what possessions cannot; they can improve a person’s character. I’ve never seen a possession do that. Quite the contrary, actually.

– With the hourglass leaking sand, health and fitness become even more important. It’s not just a vanity thing, it’s a quality of life thing. Youth gives a person a certain level of vitality that’s unearned. But as we age, that vitality becomes less about a young age, which you can’t hold on to, and more about life management. Choices about how we age, i.e. choices about exercise and nutrition, become the major influences on our vitality and quality of life. I’ve been in a minority for my age group for years, and that minority keeps getting smaller as time goes by. But my resolve to stay in that minority only gets stronger.

– I know what I know, and it’s not enough. So I’m committed to life-long learning and life-long thinking for myself. I didn’t spend all that money on education to outsource my own thinking. I didn’t accumulate a lifetime of experiences “in every clime and place” to give someone less qualified to do my thinking for me.

In 1963, Mick Jagger and the Rolling Stones declared that “time is on my side” when Mick and the boys were only 19 years old. At 72, I’m guessing that Mick doesn’t think time is still on his side. (Of course, Keith Richards will outlive all living species currently inhabiting the earth.) But what I love about the Stones is their apparent zeal for life and the fact that they’re still “out there” making things happen. Their “things” might not be mine, but I love that they’re still DOING something!

I like what Steve Jobs said:

“Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other opinions drown your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.”

— 30 —

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80% OF YOUR WEIGHT LOSS SUCCESS HAS NOTHING TO DO WITH EXERCISE!

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NO FRIDAY EVENING WORKOUTS FOR THE SUMMER.

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DO YOU USE VENMO?

If you’d like to pay using VENMO, you may! I’m Tony Ludlow on VENMO!

If you’re unfamiliar with VENMO, it’s a payment app for your phone (or computer) owned by PayPal and functions like a check. You can LITERALLY make a payment on your phone in less time than it takes to fill out a check! Click, click, click, done! All done!

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TODAY’S NUTRITION TALK
by Master 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.” You could follow the nutrition advice of some Facebook friend of a friend … or you could follow the advice of a scientist.)

Go Bananas

Bananas are one of the most popular fruits throughout the world and are one of my favorite fruits for sure. One of my favorite breakfast meals is a toasted whole wheat English muffin spread with peanut butter, topped with sliced banana and a glass of milk. Bananas are the perfect snack for a runner on the go because they are sweet with a firm, creamy flesh, and come prepackaged in their own yellow carrying cases. Bananas are also pretty inexpensive and are available year round.

Bananas are very nutritious as well. They contain carbohydrates in the form of three natural sugars – sucrose, fructose and glucose – combined with fiber. A banana gives an instant, sustained and substantial boost of energy, perfect to get you through your next run. Research has shown that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes. Bananas also contain potassium which is a vital mineral, that helps to normalize the heartbeat, sends oxygen to the brain and regulates the body’s water balance. Bananas are virtually fat free and are a very good source of vitamin B6 and a good source of vitamin C, dietary fiber, and manganese.

When you compare a banana to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. All of this for about 100 calories a serving. What a deal!

Bananas are great on their own, in banana bread, thrown into a smoothie, or even in southern banana pudding. To lighten it up a little bit, just in time for the heat of the summer, try this great banana-mango frozen yogurt recipe I love from the April 1997 issue of Cooking Light Magazine.

Banana Mango Frozen Yogurt
Ingredients
1 cup sliced ripe banana
3/4 cup chopped peeled mango
1/3 cup orange juice
3 tablespoons fresh lime juice
1 1/2 cups 2% low-fat milk
3/4 cup sugar
1 (16-ounce) carton vanilla low-fat yogurt
Preparation
Combine first 4 ingredients in a blender; process until smooth. Combine banana mixture and remaining ingredients in a large bowl; stir well with a whisk.
Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer’s instructions. Spoon into a freezer-safe container; cover and freeze (ripen) at least 1 hour.
Nutritional Information (per 1/2 cup-makes 6 cups total) CALORIES 118; FAT 1g; PROTEIN 3g; CHOLESTEROL 4mg; CALCIUM 105mg; SODIUM 41mg; FIBER 0.5g; IRON 0.1mg; CARBOHYDRATE 25g

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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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Have a GREAT day!

Yours in good health and fitness!

Sgt. Tony

Posted by Tony Ludlow | in Uncategorized | No Comments »


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