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Sep. 23rd 2016

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A Momentary Lapse of Reason — Sgt. Tony Ludlow, blog post for 9/22/2016

Sep. 22nd 2016

Brad Pitt and Angelina Jolie are headed for divorce. Are you OK with this news? Have you been sad? Have you scheduled some time with your therapist to talk you down from the ledge of this tragedy?

Though I make light of it, doesn’t the end of a celebrity marriage make us feel a certain amount of sadness? We lament the end of almost all relationships, even those that have nothing to do with our own lives. And the media is having a field day with it all! The cover of yesterday’s edition of The New York Post featured a full-blown full-page cover of a laughing Jennifer Aniston, allegedly gloating over karma’s slow but sure treatment of her ex-husband and his “home wrecker” wife. Whether true or not, at some point, we presume, the two movie stars–either one or both of them—realized they were in a dysfunctional relationship.

How do you know if you’re in a dysfunctional relationship? And to borrow from The Clash, how do you know if you should stay or should you go?

There are telltale signs. Red flags. For example, how often do you make that sighing sound in exasperation, or from exhaustion, or in frustration, or in resignation? How often do you get that empty feeling in the pit of your stomach when you realize you’re in a fight or in some heated argument that has no end in sight and no healthy or rational resolution? How often do you say to yourself, “here we go again”?

Compare that to the “aww” factor. Where the other person says or does something that makes you say, “awww, you’re so sweet, thank you so much …”

Of course, criminally dysfunctional relationships are obvious. They’re marked by verbal and physical abuse, the involvement of law enforcement intervention, or the need to retreat to a “safe house.” Even so, how often have you seen people stay in a relationship so acutely unhealthy and dangerous?

Dysfunction has varying degrees of misery and differing levels of toleration. It also has a strange allure for some. In the same way that a brooding bad boy with anger issues or a moody volatile flake of a woman—and others like them—seem like good choices, smart investments of time, money, and energy to some people. Some of us are “fixers” by nature and we take those tormented souls into our lives thinking we can fix them, like misunderstood strays we rescue. “If I just show them enough normal and enough love,” we reason with ourselves, “they’ll come around.”

They don’t.

Why do people stay in dysfunctional relationships?

Sometimes it’s fear of being alone. As if being in some sort of relationship, any sort of relationship, marked by so much toil and trouble and pain was better than the peace and calm and harmony of one’s own company. Unless someone is good alone, they’re never going to be good with someone. There’s always going to be an imbalance, something ill-fitting, something dysfunctional and unhealthy. I see it every day.

Sometimes religious convictions keep people in marriages that have become unhappy, empty, and in some cases hardly better than battlefields in winter. My first marriage lasted 20 years, the majority of it good, but two tragic events in our extended families (the suicide death of my dear brother and the untimely death of her beloved father) caused the two of us to spiral out of control in different directions. It forever altered the dynamics of our relationship. She had become a stranger to me, as I had become to her. Counseling, thoughts and prayers, and sheer will-power afforded us little in the way of reconciliation and after 5 years of “working on it,” our terminally ill relationship ran its course and ended. I was the one who said “enough” and gave up. And I was vilified for it. It seems the one who throws in the towel is the one most often demonized as the ranks of friends and family members divide and take sides.

The ending of a marriage isn’t often a happy occasion, but the ending of something that isn’t working, that’s become irretrievably lost and dysfunctional, is a good thing. I don’t advocate giving up without a fight on every front! (Marines are not known for retreating and surrendering.) Some relationships can be salvaged and others can’t. Only those in such relationships can know for sure.

But this much I know: if the relationship is right, it doesn’t require that much work.

Sometimes the stigma of failure keeps people in dysfunctional relationships. They fear failure’s public image and the scandal, gossip, and whispers that are sure to follow. No one wants to be seen as anything but successful. As if ending an unhappy marriage makes one a loser and the object of ecclesiastical condemnation and celestial punishment. Of course, concerns about how a divorce might negatively impact the children will keep miserable people in an unhappy marriage, as if that’s a better environment for the children.

Ashley and I have been together for over 5 years and we’ve never had a fight or an argument. It’s true. (And it’s not like we don’t know how to do those things, we’re both divorced people. Every divorced person knows how to fight!) I mentioned the fact that Ashley and I haven’t fought to some folks the other evening and some said we ought to be teaching a class! Their suggestion might have been made in jest, but if we did hold a class, we’d surely suggest one simple technique to help in every relationship, both romantic and non-romantic. It’s called “turning toward the other person.”

“Turning toward the other person” is like this:
Him (looking into the afternoon sky): “It sure is a beautiful sky this evening.”
Her: “It sure is. It’s such a pleasant afternoon.”
In this example, she turns towards him with her response. She validates him. What she says encourages and supports him. Her response draws him to her.

Here’s the same thing done wrong: the turning away.
Her (looking into the afternoon sky): “It sure is a beautiful sky this evening.”
Him: “Not really. It’s cloudy over there and kind of a dull haze right there and it’ll probably rain soon.”
He turns away from her with his response. It ends the conversation and casts a pall over the interaction. It alienates her. It says that her opinion isn’t valued or affirmed. It pushes her away.

Ignoring her completely and making no comment at all might be the only thing worse.

Most of our encounters and conversations come to a fork in the road where the listener can chose one direction or the other; there’s a point where the listener turns toward the speaker or turns away from them. Certainly, there are situations in life where we MUST take the opposite position from the person we’re talking to when that person is advocating something that might be dangerous or a threat to someone’s person or property. Not all of life and not all conversations can be agreeable. But even then the manner in which we take that opposite position can either invite further respectful dialog, or it can disrespectfully end the conversation all together, leaving people with hurt feelings and a desire to avoid the other person at all costs. It’s possible to disagree agreeably with someone.

What happens when you consistently turn away from the significant person in your life? Over time, they’ll shut down and just quit talking to you. Why risk the confrontation, rejection, and conflict? They’ll disengage.They’ll quit sharing their dreams and hopes and aspirations with you. They’ll restrict their conversation with you to only the topics and subjects necessary. And over time, they’ll seek out those to talk to who’ll turn toward them.

It’s not that hard, really. Just don’t turn away.

— 30 —

——————————————————

ARE YOU UP FOR PROMOTION?

ARE YOU DUE FOR PROMOTION?

Let me know if you’re due for promotion between now and the end of the year! Please email me with the month of your promotion, the number of years, and VERY important: the size shirt you prefer. Thank you!

——————————————————

ALL HAIL THE BUFFALOES!

The Buffalo Runners are running! Half marathon training continues this weekend.

We’ll meet on the southeast-side the new Visitor’s Center at Shelby Farms. The new VC is located in the same spot as the old VC.

We’ll be running 1hr 40min on Saturday, using the run/walk program made popular by top marathon coaches across the country.

ALL ARE WELCOME! The cost for the 3 months of training is $75 for active duty boot campers and $125 for inactive boot campers and “friends of boot camp.”

Bring water and/or sports drink (Gatorade, Powerade, etc.) and one, or possibly two, servings of a calorie replacement food as well (GU, Powerbar, PB&J, Cliff Bar, etc.)

SEE YOU SATURDAY!!

——————————————————

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

——————————————————

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,
(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.”)

Processed Foods: What’s OK, What to Avoid
by the Academy of Nutrition and Dietetics (www.eatright.org)

Processed food has a bad reputation as a diet saboteur. It’s blamed for our nation’s obesity epidemic, high blood pressure and the prevalence of Type 2 diabetes. But processed food is more than boxed macaroni and cheese, potato chips and drive-thru hamburgers. It may be a surprise to learn that whole-wheat bread, homemade soup or a chopped apple are also processed foods.

While some processed foods should be consumed with caution, many actually have a place in a balanced diet. Here’s how to sort the nutritious from the not-so-nutritious.
What Is Processed Food?

“We have to determine what processed really means when we’re talking about processed food,” says Andrea Giancoli, MPH, RD, past spokesperson of the Academy of Nutrition and Dietetics. For example, Giancoli considers white bread refined since most of the healthy fiber has been removed during the processing. “It’s also processed, but keep in mind, that as a cook you’re doing processing yourself. Have you ever heard of something called a food processor? I think we get really caught up in the word processed without realizing what it truly means.”

Processed food falls on a spectrum from minimally to heavily processed:

* Minimally processed foods — such as bagged spinach, cut vegetables and roasted nuts — are often simply pre-prepped for convenience.
* Foods processed at their peak to lock in nutritional quality and freshness include canned beans, tomatoes, frozen fruit and vegetables, and canned tuna.
* Foods with ingredients added for flavor and texture (sweeteners, spices, oils, colors and preservatives) include jarred pasta sauce, salad dressing, yogurt and cake mixes.
* Ready-to-eat foods — such as crackers, granola and deli meat — are more heavily processed.
* The most heavily processed foods often are frozen or pre-made meals including frozen pizza and microwaveable dinners.

The Positives of Processed

Processed food can be beneficial to your diet. Milk and juices are sometimes fortified with calcium and vitamin D, and breakfast cereal may have added fiber. Canned fruit (packed in water or its own juice) is a good option when fresh fruit is not available. Some minimally processed food such as pre-cut vegetables are quality convenience foods for busy people.

“Bagged vegetables and salads are helping people eat more vegetables,” says Giancoli. “They’re more expensive, but if your choice is between paying less and chopping it when you know you’re not going to do that, and paying a little more for the bagged vegetable you know you’re going to eat, the [bagged vegetable] is a better choice.”

“You have to look at the big picture,” says Giancoli. “Be a detective — read the ingredients list and review the nutrition facts panel. Food is complex and we need to get to know it.”
Look for Hidden Sugar, Sodium and Fat

Eating processed food in moderation is fine, but consumers should be on the lookout for hidden sugar, sodium and fat.

Sugar
“We have tons of added sugars in our food supply,” says Giancoli. “We think that just because a product says ‘organic’ or ‘natural,’ that means it’s better and healthier for us, but that’s not always the case … whether [a product] has added high-fructose corn syrup or natural cane sugar, we need to be wary of both.”

Sugar isn’t just hidden in processed sweets. It’s added to bread to give it an appealing browned hue, and there’s often a surprising amount added to jarred pasta sauces and cereal. The number of carbohydrates on the nutrition label also includes naturally occurring sugars which may be a significant amount in foods such as yogurt and fruit. Instead, review a product’s ingredients list and look for added sugars among the first two or three ingredients including sugar, maltose, brown sugar, corn syrup, cane sugar, honey and fruit juice concentrate.

Sodium
Most canned vegetables, soups and sauces have added sodium, which enhances taste and texture and acts as a preservative. We need some sodium, but we often consume much more than the Dietary Guidelines for Americans’ recommendation of less than 2,300 milligrams a day.

Surprisingly, a heavy hand with table salt may not be to blame for our overconsumption of sodium. “Three quarters of our sodium intake comes from processed foods,” says Giancoli. “Only 20 or 25 percent of it comes from salting our food. The salt shaker is not the major problem.”

Canned vegetables, soups and beans can be packed with nutrients, so don’t cross them off your shopping list entirely. Instead, look for reduced or low sodium on labels. “Buy products light in sodium, and then sprinkle a little bit of salt on top if you need it,” suggests Giancoli. “You’re still going to get a lot less sodium than if you bought the regular product.” Also, always rinse canned beans and vegetables — this simple step reduces sodium content by about 40 percent.

Fats
Added fat helps make food shelf-stable and gives it body. Trans fats — which raise our bad cholesterol while lowering our good — are on the decline in processed foods, but you should still read food labels. According to the FDA, a product can still claim it has zero trans fats if each serving has less than half a gram of the fat.

“If [a product] has a really small serving size and you’re eating three or four servings, [trans fats] add up,” says Giancoli. “Even if a product says it has zero trans fat, check the ingredients list. If it contains partially hydrogenated vegetable oils, then it’s going to have to have some amount of trans fat in it.”

——————————————————————————

Running With Music!

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

—————————————————

MAKE A FACE!!!!

INCREASE YOUR WEIGHTS!

YOU GET OUT WHAT YOU PUT IN!

What you get out of the workouts is determined by you.

How much do you work? How much effort you put into trying to do all of the repetitions with proper form and how much weight you’re using will determine what you get out of each workout.

YOU DETERMINE WHETHER YOUR WORKOUT IS HALF-ASS OR KICKASS!
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!

—————————————————

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 »


Art for Art’s Sake — Sgt. Tony Ludlow, blog post for 9/7/2016

Sep. 7th 2016

At the end of my 10th grade year in high school, straitened circumstances forced me to move from Fort Smith, Arkansas, where I’d lived my whole life, to El Paso, Texas. My parents had divorced some years before and my father was living in El Paso with his wife and my two younger half-brothers. My mom had remarried in February of my 10th grade year and was moving to California, where her new husband lived. I had the choice of moving to California with her or to Texas. My mom’s new husband was a dirtbag, so at the end of the school year I chose to move to El Paso.

But I was miserable in El Paso that summer. I missed my friends back in Arkansas and felt lonely and alone. I had no friends in El Paso and knew absolutely no one outside of my immediate family. The summer passed like molasses and every day seemed 48 hours long. To stay busy and to earn some money, I got a job throwing newspapers and working at a Pizza Hut. When school finally started, I couldn’t have been happier. At least now I’d have a chance to make some new friends.

But that didn’t happen. Well, not in the usual way that you make friends. Right out of the gate, on the first day of class, I met a guy named Leo Cancellare.

I don’t remember any kind of normal introduction with Leo. The kind where you say hi, and the other person says hi, and you say nice to meet you, and they say nice to meet you. He just started talking to me on that first day as if we’d known each other our whole lives. Out of the blue! So familiar and personable was his conversation with me, I thought for sure he had mistaken me for one of his close friends and at some point he’d realize his mistake and say, “oh, sorry, man.” But he didn’t.

Before meeting Leo, I felt like I had been treading water in the darkness of night in the ocean, waiting for a rescue. And here came Leo in a fast rubber boat that never slowed down but somehow managed to snatch me up out of the darkness and toss me in!

Leo was without a doubt the most energetic and charismatic person I’d ever met! Everybody seemed to know him in a big city school. And everyone loved him! He was that guy! And for reasons I never really knew, nor could I even guess, he wanted to make me—a kid from Arkansas and new to the school, with nothing to commend me— a part of his inner circle of friends. I seriously offered nothing in the way of social status and had no social capital to barter. I had no money, no car, and no connections. I was a nobody from nowhere with nothing. And once Leo found out where I was from, he gave me the nickname of “Arkansas!” that was eventually shortened to just “Ark.” (In fact, many people thought my name was “Art” and I got an invitation to a Halloween Party addressed to “Art Ludlow.”) And Leo made it his job to introduce me to practically everyone who lived in El Paso, Texas … because it seemed that he knew everyone!

And he did this for absolutely no reason that I could ever imagine. He just did it.

Leo made me join the swim team with him because the football team had no open positions, he said, and besides, there were girls on the swim team and none on the football team! (Sound reasoning.) Plus he was Captain of the team and a fantastic swimmer, gifted and natural and it just seemed to be a part of him. I think he had chlorine in his blood and gills instead of lungs. And he had a heart as big as his home state, made of pure gold. I’d never seen anyone so well liked!

Friendship with Leo opened countless doors to friends all over the school. I had friends in every class and in every social circle because of Leo. On weekends that fall semester, at Leo’s invitation (read: insistence), I joined him and a bunch of other guys to play football and to hang out. Leo’s friends became my friends.

After Tuesday evening swim meets, we would all go to a pancake house that had “all you can eat pancakes” for some ridiculously low price and we’d eat till we were sick to death of pancakes. Leo’s idea, of course.

Unfortunately, just before the Christmas break that junior year at Irvin High School, circumstances changed again and I found myself preparing to move back to Fort Smith. Remarkably, I also found myself saddened to leave. I’d made so many new friends and had such an incredible time as an Irvin High Rocket. But all of it, every friend and every good experience and memory, I could trace back to my friendship with Leo. I shed more than a tear saying goodbye and hugged him hard. A guy I’d only known for 4 months had made such a tremendous difference in my life. And it made me want to pay it forward.

I moved back to Fort Smith in late December 1973, just a few days before New Years. And like everyone, before the days of the internet, I sadly lost touch with Leo and all of my friends in El Paso. And the same thing happened a couple of years later losing touch with most of my friends from high school in Fort Smith after graduation. Everyone scatters to the winds and literally to the four corners of the earth … and we lose touch …

Sometime during the MySpace days and prior to the arrival of Facebook, I attempted to do a little internet search of old friends, mostly trying to find guys I served with in the Marine Corps. And then I tried to find Leo. It’s hard to explain to people who’ve always had the internet and Google just how hard it was to find people back in the stone-age. Now it would almost seem impossible to be anonymous. If someone were looking for me now, it would take zero minutes to find me using THE Google! Most of us leave a pretty findable electronic footprint.

In 2004 I finally found Leo in a Google search! He had remained in El Paso, married Vera, also an Irvin High alum, went to the University of Texas at El Paso (UTEP), had a family, and went into education and coaching! Good lord, I thought, how similar were the paths our lives had taken! Leo had become one of the most successful high school swimming coaches in Texas! Over 80 of his athletes had gone to college on swimming scholarships, others had gone on to the Olympics! In El Paso there is the Leo Cancellare Aquatic Center! “Well done, my friend,” I shouted! I was elated! But not surprised. I wouldn’t have been surprised if he’d been Mayor of El Paso!

And then my heart sank when I read about his death. Leo had died on April 2, 1999 after a valiant fight with cancer. My eyes immediately filled with tears. In 2004 it was 5 years after his passing, but for me, it was as if this remarkable man had just died that very moment. A friend who’d occupied such a special place in my memories for all of those years was gone.

I continued to read tributes and memorials dedicated to my friend. The accolades for him were astonishing, but not surprising. He had touched untold numbers of people! The 16 year old boy I knew in high school, had become every bit the incredible man he was destined to be! His mark on thousands of lives was right there for me to read about. Tony Ludlow had been only one of those thousands that Leo had befriended and touched during his life! I was one of thousands of people he made to feel special and important. What a legacy he had left! He had accomplished more in 41 years of living than most would do in three lifetimes. Some men choose to make money … Leo chose to make a difference. And once again I felt inspired by him.

Later, I was able to find Vera’s address and wrote her a letter, one of thousands that she’s received about her remarkable husband since his passing. And once Mark Zuckerberg invented Facebook, Vera and I became friends there too. She is featured in this video that I recently discovered. It’s about 10 minutes long, but I promise you it’ll be worth the time you take to watch it. If you want to know what a friend looks like, what a leader does, what a life changer sounds like, may I humbly ask you to take a look at this video.

Here’s my friend, Leo Cancellare. Thank you for watching.

— 30 —

—————————————————————

BOGA tomorrow for all classes!

That’s 22 minutes of weights and exercises, followed by 22 minutes of yoga with at least 5 minutes of non-directed meditation/prayer/reflection time.

—————————————————

ARE YOU DUE FOR PROMOTION?

Let me know if you’re due promotion between now and the end of the year! Please email me with the month of your promotion, the number of years, and VERY important: the size shirt you prefer. Thank you!

——————————————————

ALL HAIL THE BUFFALOES!

The Buffalo Runners are running again! Half marathon training continues this weekend.

We’ll meet on the southeast-side the new Visitor’s Center at Shelby Farms. The new VC is located in the same spot as the old VC.

We’ll be running 1hr 20min on Saturday, using the run/walk program made popular by top marathon coaches in the country.

ALL ARE WELCOME! This run is FREE for all newbies, just to see if this is something they can do. The cost for the 3 months of training is $75 for active duty boot campers and $125 for inactive boot campers and “friends of boot camp.”

Bring water and/or sports drink (Gatorade, Powerade, etc.) and one, or possibly two, servings of a calorie replacement food as well (GU, Powerbar, PB&J, Cliff Bar, etc.)

SEE YOU SATURDAY!!

———————————————————

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

——————————————————

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,
(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.”)

Common Food Myths … Busted!

Myth: You need to eat a lot of protein in order to build muscle.

Fact: Protein alone does not build muscle mass. A strength-training program, along with enough calories from healthy foods, recovery time and sleep, are also needed for building muscle. Sure, you need protein, but overdoing it adds extra calories and won’t build bigger muscles.

While most people get enough protein from their daily diet, strength-training athletes, like bodybuilders, might benefit from more protein, especially in post-workout snacks. But even that extra amount of protein can be met by simply choosing protein-rich foods from Canada’s Food Guide, such as lean meat, fish, poultry, eggs, lower-fat milk and alternatives, and legumes.

Myth: “Multi grain” means the same thing as “whole grain.”

Fact: Don’t be fooled by marketing. Multi-grain isn’t always whole grain. Multi-grain products include different grains, but they may not be whole. You’ll get the greatest health benefits from eating whole grains. To make sure a food is made with whole grains, look on the food label’s ingredient list for the words “whole grain” in front of each grain name. If whole grains are the main ingredients in a food, they should appear first in the ingredient list. Make at least half of your grain products whole grain each day.

Myth: If the label says “fat free” the food has no fat.

Fact: Actually, if a food has less than a half a gram of fat per serving the Food and Drug Administration says that the food manufacturer can round down the amount on the label to zero. But if you eat four servings, you are actually getting 2 grams of fat NOT zero. If the ingredient label lists words like oil, then it does contain some fat!

Myth: The calories listed on the Nutrition Facts Panel are for the whole box/carton

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

Myth: Lean ground meat means low fat.

Fact: According to the USDA, lean ground meat is defined as containing no more than 10% fat, which means that it is 90% lean, right? Yes, but there is a catch: the percentage refers to product WEIGHT, not the percentage of calories from fat. Four ounces of lean ground beef contains 199 calories and 11 grams of fat, but since each fat gram is 9 calories, this means that 99 of the 199 calories are from fat, or in other words this ground beef is 50% fat! So if you are looking to reduce your fat intake, think even leaner, go for extra lean ground beef which is only about 33% fat.

Myth: All organic foods are healthy.

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

Myth: Eating certain types of foods will help boost your metabolism.

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

Myth: Some foods are “free foods” and can be eaten without risk of gaining weight.

Fact: No foods are calorie free and calories do add up! Some foods have few calories (such as most vegetables), therefore, you can eat a lot of broccoli before the calories start adding up. But If you eat more calories than your body needs, no matter if it is from broccoli, or carrots, or celery … you WILL gain weight!

(Many thanks to Ashley, our Staff Registered Dietitian, for always steering us to facts and evidence and away from hype and half-truths!)

——————————————————————————

Running With Music!

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

—————————————————

MAKE A FACE!!!!

INCREASE YOUR WEIGHTS!

YOU GET OUT WHAT YOU PUT IN!

What you get out of the workouts is determined by you.

How much do you work? How much effort you put into trying to do all of the repetitions with proper form and how much weight you’re using will determine what you get out of each workout.

YOU DETERMINE WHETHER YOUR WORKOUT IS HALF-ASS OR KICKASS!
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!

—————————————————

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 »


No Boot Camp on Labor Day 2016!

Sep. 4th 2016

Enjoy your holiday! See you Tuesday at Christ Methodist Church!

Posted by Tony Ludlow | in Uncategorized | No Comments »


What Would Smedley Do? — blog post of Sgt. Tony Ludlow, 9/2/2016

Sep. 2nd 2016

As a veteran, I’ve been asked to respond to the Colin Kaepernick affair. Here are my thoughts.

When my kids were little, I’d play the “so what?” game and the “why” game with them. I wanted them to question things. (I wasn’t exactly wanting them to question ME though … but they did.) They were living in Japan and the culture and traditions of Japan are different. We bowed to people every day, hundreds of times a day, to show our respect. At church we bowed our heads and closed our eyes, not because the Bible prescribes it, but because it’s traditional and respectful.

Mr. Colin Kaepernick sat out the National Anthem last week. Since then some of my black friends have come to his defense and some of my white friends have vilified him. I also read a black Republican’s critical letter to Mr. Kaepernick, wherein the Republican put the young quarterback “in his place.” Some ultra-white folks have also called the millionaire quarterback the “n” word, among other derogatory and hateful names. I watched about 45 seconds of a video of a 24 year old blond white girl, Tomi Lahren (I didn’t know who she was until the video went viral) who took Mr. Kaepernick to the woodshed and called him names and pandered to her Fox News audience.

Personally, as a veteran, I have no problem with Mr. Kaepernick sitting out the National Anthem. Truly. So what? Why should I get bent out of shape about it? It’s his right. It’s kind of what freedom means. As a Marine, I was taught to live by this motto: “I may not agree with what you say, but I will defend to the death your right to say it.” Personally, as a veteran, I draw the line at hate speech though. Haters are on their own.

Was Mr. Kaepernick’s decision foolish and shortsighted? Ill-advised? Immature? Hypocritical? Pointless? Grandstanding? Disrespectful? Meaningful? Meaningless? Probably. Maybe. Maybe not. Who can say? Unlike all of his critics, I can’t look into the young man’s heart and know what’s there. I do have a problem with the terms of his protest though. He said he’s committed to remaining seated during the National Anthem until there is “a significant change” in the way “the police” treat black people. How will he know? How will he measure that?

If you haven’t noticed the systemic brutalization of black people by police officers across the nation, then you haven’t been paying attention. (I have good and honorable and noble friends in law enforcement and none of them would ever do such a thing.) But the sentencing for black people convicted of a crime, and the sentencing for privileged white suspects convicted of the exact same crime is grossly and outrageously out of balance. Mr. Kaepernick isn’t wrong when he asserts that abuse exists. The abuse is there. But how will he judge if “a significant change” has been achieved? That’s the challenge.

Personally, as a veteran, I think Mr. Kaepernick should quit his football job, downsize his life, and take up the cause in earnest if this is truly how he feels. I would. Other NFL stars have done it. I’ve done it. I’ve lived out “the courage of my convictions” and I wasn’t even a highly visible millionaire. Instead of spending his days learning football plays and lifting weights, he could spearhead a grassroots movement to bring about the kind of change he wants to see. That, or join an organization already in place to accomplish those goals. Sitting out the National Anthem before a football game seems to be an impotent gesture, in my opinion.

But here’s the thing. I’ve seen Americans sit it out my whole life. No, not when the Anthem was played, but when the nation called. Every generation since WWII has been sitting it out. Only 2% of any generation puts on the uniform of the United States of America and takes their place among the host of patriots stretching back to the Revolution. (Even during WWII, 88% of that Greatest Generation sat it out.)

Did you serve in the military? How about one of your kids? Why didn’t you join? Do you not love your country? Did you not think it was worthy of your service and perhaps your sacrifice? You had better things to do? Military service beneath you? Military service is for those who are either too dumb or too poor to go to college? Was it fear?

There’s a sign inside a church gym that says, “If being a Christian was against the law, would there be enough evidence to convict you?”

What would you offer up as evidence that you’re a patriot? If you were born in this country, there aren’t many things to offer up to prove your case. At least naturalized citizens can point to something. They studied our history and our laws and took a test and then they raised their right hands and swore allegiance to this country and to the Constitution.

Not standing for the National Anthem isn’t anything. Along with other veterans, I consider it disrespectful, to be sure, but standing with your hand over your heart doesn’t make you a patriot. When was the last time you visited a National Cemetery on Memorial Day? Or on any day? Don’t think that somehow someone is a better American because they stand up for 90 seconds before a NASCAR race and sing along with Lee Greenwood. If that’s our litmus test for being a good American, a patriot, then we’re in deep trouble.

There’s plenty of hypocrisy to go around. So Colin Kaepernick didn’t stand up. So what? As a veteran, I didn’t lose anything from his protest. And our honored war dead know nothing of it.

I wish there was as much outrage about the treatment of veterans and the ineffectiveness of the VA as there has been to a football player sitting on a bench. I wish there was as much outrage about our government’s willingness to sacrifice our sons and daughters (well, the sons and daughters of the 2%) to pursue a failed and faulty foreign policy as there has been about Mr. Kaepernick remaining seated. I could go on.

One of my favorite Marines, Major General S.D. Butler, a 33 year veteran of the Marine Corps and a double recipient of the Congressional Medal of Honor, said this about war:

“War is a racket. It always has been. It is possibly the oldest, easily the most profitable, surely the most vicious. It is the only one international in scope. It is the only one in which the profits are reckoned in dollars and the losses in lives. A racket is best described, I believe, as something that is not what it seems to the majority of the people. Only a small ‘inside’ group knows what it is about. It is conducted for the benefit of the very few, at the expense of the very many. Out of war a few people make huge fortunes.

It can be smashed effectively only by taking the profit out of war. The only way to smash this racket is to conscript capital and industry and labour before the nation’s manhood can be conscripted. … Let the officers and the directors and the high-powered executives of our armament factories and our steel companies and our munitions makers and our ship-builders and our airplane builders and the manufacturers of all other things that provide profit in war time as well as the bankers and the speculators, be conscripted — to get … the same wage as the lads in the trenches get.”

General Butler would have commended Mr. Kaepernick for following his convictions in accordance with his rights under the Constitution. He would have opposed any efforts to compel anyone against their will to violate their liberty of conscience. Every veteran swore to uphold and defend the Constitution that allows each citizen the right to behave in a manner that might be contrary to the personal beliefs and opinions of that veteran.

I wish the 98% was as outraged about the suicide rate of our veterans as they are about one man sitting down during the National Anthem. Like I said … I could go on. But we seem to prefer to major on minors … with misplaced outrage.

Mr. Kaepernick exercised his right as an American to sit it out. And as a veteran, I’d defend his right to do so.

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SEPTEMBER BRINGS NEW CHAGES TO THE QUARTERDECK!

– The evening class will remain Monday – Thursday.

– Our Friday evening class remains in hiatus. Instead, the evening class, beginning in September, will be a “weight day” workout, Monday – Thursday. That means that all four workouts will utilize weights, with the Thursday evening workout that will be a mix of BOGA (22 min. of weight work followed by 22 minutes of yoga, ending in undirected mediation time of at least 5 minutes) and CARDIO-YOGA (22 minutes of running followed by the same yoga/meditation routine on the BOGA days)

– The morning classes will also see the Indian Runs and cardio only workouts go on hiatus and a return of our other workouts M-16, Mt. Fuji, BOGA, and CARDIO-YOGA, among others!

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ARE YOU DUE FOR PROMOTION?

Let me know if you’re due promotion between now and the end of the year! Please email me with the month of your promotion, the number of years, and VERY important: the size shirt you prefer. Thank you!

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ALL HAIL THE BUFFALOES!

The Buffalo Runners of USMC Fitness Boot Camp will be herding up soon! Our half marathon training begins on September 3! The 3 month training is $75 for boot campers and $125 for all others. In addition to the runs and the consultation, our own Registered Dietitian, Ashley, and I have written a training manual. Ashley’s nutrition chapter is worth the price of admission!

This is doable training! In fact, most of those who train with me every year are first timers to half marathons.

If you can cover 3 miles in 36 minutes or less, you can do this training!

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

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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, 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.”)

Mislead at the Market – Part Two

Last week we shared five tricky buzzwords found on many that many grocery store items that make us think that these products are better for us. Unfortunately, these buzzwords are meant to intentionally mislead us into buying them. Today we cover a few more of these misleading buzzwords.

1. “Cholesterol Free”

Cholesterol is only found in food made with animal products. Often you will see this term posted on something that was naturally cholesterol free to begin with. But seeing this label makes us think that normally DID contain cholesterol which has since been removed. Also, the new dietary guidelines say that cholesterol is “no longer a nutrient of concern for overconsumption.” Why? About 80% of the cholesterol in your bloodstream is made by the liver, whereas only 20% comes from dietary sources.

2. “Low GI”

“Low GI” or “low glycemic index” indicates that this food will not cause a large spike in your blood sugar. But there are plenty of high glycemic foods that are very nutritious, like watermelon, and plenty of less nutritious foods that have a low GI index. We should pay more attention to the nutrition of the food as a whole and also realize that we often eat these foods with other foods which changes the glycemic index of the whole meal.

3. “Made with sea salt”

It’s a complete myth that sea salt is healthier or more nutritious than table salt. Both sea salt and regular salt have roughly the same amount of sodium, but regular salt contains iodine which is an extremely important nutrient. That means table salt actually is the more nutritious of the two. Just because something sounds healthier or because you think it is more natural does not mean it is always the best choice.

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Have a GREAT weekend, everyone!

Yours in good health and fitness!

Sgt. Tony

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