Sergeant Tony's Blog

Archive for March, 2018

We’re Up All Night to Get Lucky! — Tony Ludlow, 3/28/2018

Mar. 28th 2018

DX_Ym4FWAAAYVST

You probably don’t know Kathy Warren.

You might know someone “named” Kathy Warren, because, according to Facebook, there are a ton of Kathy Warrens out there.

But I’m pretty sure the one I’m talking about isn’t the one you might know.

But I bet every one of you have heard the voice of Kathy Warren. “THE” Kathy Warren, that is.

Nothing about Kathy Warren would indicate she would be so well known. Even after 30 years since she became “famous,” she’s still famous. Nothing about Kathy Warren’s education or background would lead you to think she should be an important part of pop culture.

Some would say she was just lucky.

It’s amazing how many famous people, even those who are obviously talented, claim their good fortune and fame were the result of good luck. You hear it all the time. I recently heard Sting say he had just been lucky.

Really? Sting?

What is luck?

I’m not going to wade into the deep and often unsettling waters of Providence versus Fate, or intelligent design over random chance, free-will versus predetermined will, or even try to tackle the notion that “God helps those who help themselves.”

That last one was a theological staple around the Ludlow house when I was growing up. It was followed by “cleanliness is next to Godliness” and then immediately followed by “now, go clean up your room!”

Later when I became an insufferable little know it all, I announced that the cleanliness and Godliness thing wasn’t in the Bible. That earned me an entire weekend of divine cleaning.

OK, back to luck.

Sometimes it’s said that luck favors the prepared.

What is pretty clear to me is that good things tend to happen to certain people and crappy things tend to happen to others.

I have some Facebook friends who fall into that last category. Seems every day of their lives, and every one of their Facebook status updates are a different version of the same song, “woe is me,” “nobody knows the trouble I’ve seen,” and “gloom, despair, and agony on me.” In other words, they’re really fun people. “If it weren’t for bad luck, I’d have no luck at all” kind of people.

But what if you could do things to alter your “luck.” What if you could alter, adjust, and realign your day-to-day life to increase your luck like the lucky people do? What if you could prepare to get lucky?

Interested?

Ten Ways to Increase Your Luck

1. Pay attention to your surroundings.

You won’t spot the $20 bill on the sidewalk unless you’re looking. Be alert! Look around! Keep your eyes and ears open! You never know what you’ll discover by accident.

2. Strike up conversations with strangers (Ladies, you probably need to be a LITTLE cautious here.)

You never know who you’ll meet, the contacts you’ll establish, or the new friends you’ll make in the most average of places: the line at the grocery, the bank, the county jail (just checking to see if you’re awake). I have a friend who had a life changing experience after she got locked up for DUI. You meet some interesting people in jail … so I’ve heard.

Talking to random people is one of my favorite things to do! Some people are more risk-free than others: clerks, waiters, waitresses, and sales people are usually less risky and easy to talk to since they sort of have to talk to you! And they’re less shady than street people talking to themselves, half naked guys in a convenience store, or Ole Miss grads. (Love ya, Ole Miss friends! Just checking to see if you’re still paying attention!)

I actually “met” Ashley during a phone conversation.

Several years ago, I was asked by a production company of the BBC to consider spending two weeks in England participating in a television show they were looking to produce. The program was to have me cast as a Marine fitness instructor leading two families back from obesity toward fitness. The producer wanted me to bring along a Registered Dietitian, if I could. At the time, I only knew one RD and it wasn’t Ashley.

I called, Mary, the RD I knew, and pitched the prospective short-term job to her. Mary was unable to do it, but she did give me the name of an RD she believed would be perfect for the job, Ashley. So, I called her! We had a great conversation. She was indeed open to pursue the opportunity in Great Britain and so I contacted the BBC and told them we were good to go here in the States and ready.

Unfortunately, about a month later, the production company was unable to secure the kind of funding and support they needed and had to abandon the project. They called me and I had to call Ashley with the bad news. She seemed delightful and so friendly, I was sorry I wasn’t going to have the chance to meet her.

But a few years later … lucky me, right?!

3. Unfriend your negative “friends.”

This is a Facebook thing you can actually do in real life. That’s right. If someone is dragging you down, robbing you of your joy, making you feel badly about yourself, sucking all of the energy out of your life, then just cut ‘em loose!

If you have the power to choose and the power to dismiss them from your life, don’t allow anyone inside who doesn’t make you happy, inspire you to be a better person, respect you, or make you feel loved and appreciated. If they’re prone to frequent melt-downs, outbursts, temper tantrums, disrespect, drunk drama, and other forms of inappropriate behavior … “hey, hey, hey, goooooood bye!”

When it’s in your power to do so, dismiss the negative people from your life. In my experience, most of the people who treat me in ways that are not acceptable are people in a bad relationship with themselves. But that’s not my problem to fix. And that kind of perspective on life is something I don’t need. Plus, it’s not very lucky!

4. Vary your daily routine.

Do like Supertramp and take the long way home. Stop at a shop just to browse. Take a different route to work. You never know what a variation of routine will bring.

I know a woman who believes God is going to give her a husband. She’s been waiting and praying for over 20 years. She goes to work, comes home, and goes to church. Her routine never varies. She travels the exact same roads and never colors outside the lines. I guess she’s going to marry the FedEx guy. I don’t think she’s met anyone new in years.

5. Be aggressive and decisive about making the changes you want in your life.

No one is more interested in you and your dreams than YOU are! That means the odds of someone arriving at your door, or in your life, to put you on the fast track to a new or better life is slim to none. But mostly none.

Get on with it!

A sailboat isn’t maneuverable unless it’s moving. It needs wind in its sails. When it’s dead in the water, it’s impossible to steer.

MOVE!

Nike said, “Just Do It” And Shakespeare (or Edward De Vere, the 17th Earl of Oxford, your choice) said, “The bow is drawn, make straight the arrow.”

The universe rewards movement, activity, and energy. Bust a move!

6. Follow your hunches and gut feelings.

Pay attention when something doesn’t feel quite right. I’m not talking about daily paranoia or constant suspicion of everything around you – which is a clear indication of the need for mental health counseling ASAP! But listen when your gut talks to you. Pay attention to the red flags … AND the green ones too!

A lot is said about the red flags in our lives. We learn to recognize them and to avoid them.

But what about the green flags? The ones that say “GO!” In the same way we avoid those red flag situations, we need to move quickly and confidently when the universe gives us the green!

I’ve listened to that little voice with the green flag and been soooo happy I did. And then … I’ve ignored that little voice waving the red flag and lived to regret it. I can’t remember a time when the red flag was wrong.

In his book, “Blink,” Malcolm Gladwell describes the brain’s ability to get impressions and to make decisions from a small amount of input and knowledge. It’s a behavioral scientist’s view of unconscious impressions and their significance. If it seems wrong, it probably is. And if it seems right, it just might be!

7. Expect good things.

If you think something good is going to happen you’ll be more likely to spot it when it does. And associated with this is giving people the benefit of the doubt. Miserable people assume the worst and usually get it.

Dropkick the drama queens (and kings) from your life. They’re usually miserable and want YOU to be miserable right along with them! They’re expecting doom. Leave them to it … without you!

Look for the good in people and situations. I always err on the side of giving people the benefit of the doubt. My default setting is to like new people and to think of new people as good and honorable. Sometimes, this has backfired. But I’d rather wear the rose-colored glasses and have occasional disappointment than the other way around.

8. Smile.

Not only does this inspire others to smile back, but it is the easiest and fastest thing you can do to make yourself look more attractive and accessible … unless you’re missing a lot of teeth. Then you should contact my friends, and sometimes Boot Campers, Dr. John Whittemore, DDS or Dr. Dory Sellers, DDS.

It’s interesting how smiles turn to laughter and the whole vibe changes.

9. Outlast bad luck and look for opportunities.

Often a negative turn of events creates unexpected opportunities for good things. I started USMC Fitness BOOT CAMP because I was strapped for money eighteen years ago and needed to supplement my teacher’s salary to make ends meet. Now look at the EMPIRE that has grown from me being broke!

When I first became self-employed, I was very very protective of my finances and was tight fisted with my money. One woman and her husband, not friends of mine, ridiculed my frugal behavior at the time and made fun of my struggle to create a successful business.

They’ve both filed for bankruptcy … twice … in the past 10 years. But I never did.

As an aside, I know that sometimes things happen beyond a person’s control and bankruptcy is the only option to dig out of a bad situation. Catastrophic illness is one of the single most common causes of bankruptcy. Bad things happen to good people. Things that person had no control over.

What I’m talking about is financial irresponsibility. Like the woman I knew who was $47,000 in credit card debt with nothing to show for it and somehow managed to get a new car, just so she had MORE debt when she filed for bankruptcy. Pity the poor guy who married that crazy chick! (He apparently ignored his gut and all of those red flags!)

Outlast the “set back” and look for opportunities!

10. Be positive, grateful, and thankful.

Ever notice how people who exhibit those things seem to be happy … seem to be so lucky? Putting positive energy out there into the world comes back to you! As one of you told me recently, “Tony, when people whine and complain they just become big ‘crap magnets.'”

The opposite is true too! When people are positive, grateful, and thankful they become magnets of great things, wonderful things, and “oh so many startlements.”

The music group, 10cc, recorded “I’m Not in Love” in 1975. At the time, the analog technique used to create that ethereal choral sound was unheard of. It was pretty cutting-edge stuff. Later, it would be used by a number of groups. Queen’s “Bohemian Rhapsody” is one of the better-known songs that copied the technique. And Enya’s success is completely dependent on those innovations.

I really like “I’m Not in Love.” There I said it. Whatever. Get over it! And one of the most important parts of the song is the obvious woman the singer is supposedly not in love with, saying “be quiet, big boys don’t cry.” The receptionist at the recording studio — Strawberry Studios — came out from behind the receptionist’s desk to be the voice of that woman, saying those six words. Six words that were essential in knowing that the singer really was in love. Six words that are a part of classic rock lexicography.

Kathy Warren said, “I was working at Strawberry Studios as a secretary and receptionist … when they (the members of the group) were trying to work out what to put in the middle eight. And a telephone call came through for Eric. So, I went to the studio door and just opened it quietly and whispered, ‘Eric, there’s a phone call for you.’ And they all said, ‘That’s it!’ The line they asked me to say was, ‘[whispered] Be quiet, big boys don’t cry.’”

And just like that, a lucky girl got luckier still. I’ll bet Kathy had already proven she was positive, happy, helpful, and a team player. No wonder she was so lucky!

So, here you are! Ten ways to get lucky!

Good luck, everyone!

— 30 —

—————————————————————————

APRIL IS BRING A FRIEND TO BOOT CAMP MONTH!

In honor of my friend, Tom Farrar, who passed away at the tender age of 54. Tom was my accountant and a great guy, but he did NOT take care of himself.

Ever since Tom’s death, a death I believe was preventable, I’ve designated April as the “TOM FARRAR MEMORIAL BRING A FRIEND TO BOOT CAMP MONTH.”

• You can bring a friend for a week for free!

• No strings attached, no pressure to join!

• I won’t gather their contact info, and I won’t do anything but make them feel welcome!

• Absolutely no sales pitch, no guilt, and no veiled attempt to sign them up.

In fact, if they decide to continue after their free week with us, they’ll have to initiate that!

Let them come and enjoy a week on the Quarterdeck at no charge!

If you no longer live in Memphis, but your friends and family are still here, send them to me for a FREE WEEK!

If you’re injured and unable to exercise with your friend, go ahead and send them to me. You don’t have to be with them. Your referral will be enough.

And if you need to get back on the Quarterdeck yourself, c’mon!

I promise NOT to guilt you or give you a hard time! I don’t care if you’ve gained weight or you’re out of shape. Don’t be embarrassed! I’m not going to shame you or make you feel bad. I’m always so happy to see you! You’ll be met with a hug or a hearty handshake and a “welcome home” reception!

Since I don’t advertise, you guys are my sales staff, so please share this post and tag your friends in the comments.

—————————————————————————

TODAY’S NUTRITION TALK
by Sergeant Major Ashley Holloway, MS, 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.”)

Have a Snack Attack

Is snacking throughout the day bad or good for you? Some people believe that it is better to eat three square meals a day without snacks in between. Others believe that snacking is not healthy because when they think of the word “snack” they think of typical vending machine fare such as candy bars, chips, or regular soda. If you do find yourself craving sweets or other not so healthy treats, it could just be that you let yourself get too hungry.

The good news is that proper snacking is healthy for you and is an important part of anyone’s diet. Eating often, every three to four hours, helps to maintain your blood sugar levels, your carbohydrate stores, and keeps your body fueled for the next activity. Snacking often also helps prevent uncontrollable hunger, which can lead to an unhealthy snack attack where you eat large quantities of food or you make unhealthy snack choices that you wouldn’t have made if you were not so hungry.

The best way to snack is to consider it as more of a mini-meal than a snack. Focus on choosing items that you would have for a regular meal but on a smaller scale. To optimize nutrition, be sure to select items from several different food groups. To make sure that do not skip these all-important snacks, pack your desk at work or your gym bag with healthy items such as dried fruit, nuts, instant oatmeal packets, granola or sport bars, peanut butter, pop top cans of tuna, and whole grain crackers. If you are on the go a lot, take along a small cooler stocked with healthy snacks. Some great healthy snacks to try include:

· – a slice of veggie topped pizza
· – string cheese and a piece of fruit
· – sliced apples spread with peanut butter or almond butter
· – trail mix with nuts and dried fruit with a glass of milk
· – Greek yogurt sprinkled with mixed berries
· – instant oatmeal made with milk topped with almonds
· – whole wheat toast topped with peanut butter and banana
· – baby carrots dipped in hummus
· – 100 calorie bag of microwavable popcorn with 1cup low-fat chocolate milk
· – Triscuit Thins with Laughing Cow or Baybel cheese
· – Whole grain pretzels dipped into peanut butter

———————————————————

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!

—————————————————

Patreon

Through the years—almost 19 now—folks have been super supportive of USMC Fitness Boot Camp and all that I do through it.

Weekly, I hear from former boot campers who’ve moved away. They write saying how significant the program was to them, how much they miss it, and how much they enjoy getting the newsletters and Facebook updates.

Sometimes, those who’ve moved away send money because they want to be helpful and to support the program. This happened just a few days ago. Sometimes these folks know that at any point in time, there are about half a dozen boot campers coming for free because they lost their job, or there’s been some other detrimental change in their finances and they’d have to drop out boot camp.

We’re the only fitness company in Memphis that allows members to continue to participate for free if they lose their jobs or their finances take a horrible hit. And when they’re back on their feet, they just start paying from that point forward. The months they came for free never have to be paid back.

I consider what I do to be more ministry than business, and don’t kick anyone out because of money problems.

Like you, I support different causes and organizations in Memphis just because I believe in what they do and want to help them keep doing it. Monthly, I support 8 different local entities, including WKNO and Literacy Mid-South.

Additionally, last year I started supporting two different people on a site called Patreon. It’s a way to support artists, musicians, writers, instructors, and others who produce content or provide services of a broad nature but might not be able to continue doing so without financial support from patrons … like how educators, artists, musicians, and others were supported by patrons back in the day.

I’ve been encouraged to join Patreon myself, giving folks an opportunity to support the program in small automatic monthly amounts.

Check out the page and if you feel led to support the work I do, even if it’s $1 a month, the number of patrons will be an encouragement to me and others!

https://www.patreon.com/TonyLudlow/overview

Thank you so much!

—————————————————

ARE WE FACEBOOK FRIENDS?

We should be!

HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?

You should totally do that!

—————————————————

Q. How can I get up in the morning on a consistent basis?

A. Contrary to what many think, I am NOT a morning person. I have to be “dynamited” out of the bed! Here are some tips to help you get going in the morning:

1. Use two alarm clocks. I have a snooze alarm that starts going off several minutes before I intend to get up. Then I have a “Last Call” alarm clock that is located across the room. This alarm clock is set to go off when I MUST get up.

2. Once the last call alarm goes off, the bed becomes OFF LIMITS! Get moving!

3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn the TV on!

4. Lay out your clothes the night before. Don’t go wandering around the house in the morning trying to find your left shoe and your favorite shorts. So, have things ready the night before.

—————————————–

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

To your optimum health and fitness!

SEE YOU ON THE QUARTERDECK!

Tony

Sergeant Major Tony Ludlow

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

Posted by Tony Ludlow | in Uncategorized | No Comments »


Zuuto Tomodachi — Tony Ludlow, 3/22/2018

Mar. 22nd 2018

1128140743_5659369f68619

You have to try hard to avoid seeing published articles—almost daily—explaining the far-reaching benefits of exercise. Benefits that go beyond the physical! Toward that end …

APRIL IS BRING A FRIEND TO BOOT CAMP MONTH!

030307FarrarT_03032007_1

In honor of my friend, Tom Farrar, who passed away at the tender age of 54. Tom was my accountant and a great guy, but he did NOT take care of himself.

As an Air Force vet, he enjoyed chiding me for being a Marine 24/7 and always staying in shape. “All of that running around and sweaty exercise is good for you Marines, Tony,” he’d say, “I’m more of a fine wine and dining sorta fella!”

No matter what I said, I couldn’t convince my Type-A, overweight, high-strung friend to exercise and lose weight.

Tom had a heart attack and died in his front yard picking up his newspaper one morning in the spring of 2007. (He would have joked that The Commercial Appeal was responsible for his demise.)

Ever since Tom’s death, a death I believe was preventable, I’ve designated April as the “TOM FARRAR MEMORIAL BRING A FRIEND TO BOOT CAMP MONTH.”

• You can bring a friend for a week for free!

• No strings attached, no pressure to join!

• I won’t gather their contact info, and I won’t do anything but make them feel welcome!

• Absolutely no sales pitch, no guilt, and no veiled attempt to sign them up.

In fact, if they decide to continue after their free week with us, they’ll have to initiate that!

And I promise not to be mean to them!

You guys aren’t clients or members; you’re family and friends to me. So, thank you for your continued support. If the program has been beneficial to you, invite a friend to join you for a week, especially a sedentary friend. This isn’t really an invitation to people who are actively involved in some other all-inclusive fitness program. Sedentary people, people who only run or who only cycle are the kind of folks that I’m hoping we can reach!

Let them come and enjoy a week on the Quarterdeck at no charge!

If you no longer live in Memphis, but your friends and family are still here, send them to me for a FREE WEEK!

If you’re injured and unable to exercise with your friend, go ahead and send them to me. You don’t have to be with them. Your referral will be enough.

And if you need to get back on the Quarterdeck yourself, c’mon!

I promise NOT to guilt you or give you a hard time! I don’t care if you’ve gained weight or you’re out of shape. Don’t be embarrassed! I’m not going to shame you or make you feel bad. I’m always so happy to see you! You’ll be met with a hug or a hearty handshake and a “welcome home” reception!

Since I don’t advertise, you guys are my sales staff, so please share this post and tag your friends in the comments.

30

—————————————–

Patreon

Through the years—almost 19 now—folks have been super supportive of USMC Fitness Boot Camp and all that I do through it: lead 3 daily exercise classes, counsel members, lead half marathon training, write essays, and provide health, fitness, and nutrition counseling.

Weekly, I hear from former boot campers who’ve moved away. They write saying how significant the program was to them, how much they miss it, and how much they enjoy getting the newsletters and Facebook updates.

Some of those folks still live in Memphis but life and circumstances have “providentially” hindered them from coming back to the Quarterdeck, usually because they’ve moved out the city into the county.

Sometimes, those who’ve moved away send money because they want to be helpful and to support the program. This happened just a few days ago. Sometimes these folks know that at any point in time, there are about half a dozen boot campers coming for free because they lost their job, or there’s been some other detrimental change in their finances and they’d have to drop out boot camp.

We’re the only fitness company in Memphis that allows members to continue to participate for free if they lose their jobs or their finances take a horrible hit. And when they’re back on their feet, they just start paying from that point forward. The months they came for free never have to be paid back.

I consider what I do to be more ministry than business, and don’t kick anyone out because of money problems.

Like you, I support different causes and organizations in Memphis just because I believe in what they do and want to help them keep doing it. Monthly, I support 5 different local entities, including WKNO and Literacy Mid-South.

Additionally, last year I started supporting two different people on a site called Patreon. It’s a way to support artists, musicians, writers, instructors, and others who produce content of a broad nature, but might not be able to continue doing so without financial support from patrons … like how educators, artists, musicians, and others were supported by patrons back in the day.

I’ve been encouraged to join Patreon myself, giving folks an opportunity to support the program in small automatic monthly amounts.

Check out the page and if you feel led to support the work I do, even if it’s $1 a month, the number of patrons will be an encouragement to me and others!

https://www.patreon.com/TonyLudlow/overview

Thank you so much!

————————————

TODAY’S NUTRITION TALK

by First Sergeant Ashley Holloway, Registered Dietitian, LDN, MS.

(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.”)

Nutritional Science 101- Muscle Mania

In order to have the best physical health, we need to make sure that our bodies are packed with muscle. Muscle makes up about 75 percent of our lean body mass. Lean body mass also includes our organs, bones, tissue, and skin. It generates heat, and it serves as a pool of protein for our muscles and vital organs, and tissues. Muscle gives us mobility and balance and allows us to get up from a sitting position, to walk across the room, and to do all activities that we do in our daily lives.

The bad news is, the amount of muscle mass we have will decrease as we get older! And by older, I mean around 25-30 years of age. The reason we begin to lose muscle as we age is due to the slowdown of how our body uses the protein we eat to build muscle, called protein synthesis. By age 40, we can lose up to 8% of our muscle mass every ten years, and then around 70 years of age, this muscle loss can almost double to a 15% loss every ten years. That is a lot of muscle loss!

Another way we lose muscle is if we become ill or injured in some way. If our bodies are trying to fight off an illness or repair from an injury, it increases our need for calories and protein. And if we are unable to eat or consume enough protein for the healing process, our bodies will actually break our muscles down so that the protein can be used for healing. This muscle loss can happen very quickly and rapidly! If we are younger and have plenty of muscle, breaking down a little of our muscle may not be a big deal. But if we are older and are already losing muscle due to aging, the consequences can be devastating, and could also be life ending!

Losing just 10% of our muscle mass 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

Sadly, when our body loses 40% or more of lean mass, it is incompatible with life, we die. Our body has become so weak, that it just can’t sustain itself any longer.

A person’s weight on the scale is not always a good indicator of muscle loss, especially in people who are overweight and obese. And obese person can be a skinny frail person on the inside, with just a lot of cushion on the outside. One of the best indicators for muscle loss is to look for changes in functional status, strength, and energy. Think about someone older in your life that you have known for a long time. Has their strength, stamina, energy level, or their ability to get around decreased? Is this YOU?

Now that I have sufficiently depressed you, let me tell you the good news! There are things we can do to counteract the natural loss of lean body mass as we age. We can’t slow down the loss completely, but we can slow it down considerably. We can avoid losing our independence, our functionality, our strength, and stamina by doing two key things.

The first key thing we can do (and should do) to maintain muscle mass is to do strength training exercises. You have probably heard the saying “If you don’t use it, you lose it.” Well, research shows that performing weight bearing exercises a minimum of 2-3 days a week does help to prevent muscle loss and build our muscle mass. These exercises don’t have to include heavy weights or even joining a gym, but each session should cover all the major muscle groups. Push-ups, sit-ups, wall squats, planks, lunges, and many other body weight exercises can be done to accomplish this goal.

The second thing we can/should do to prevent age-related muscle loss, it is recommended that we eat protein at least three to four times a day, consuming 20-30 grams at a time, for the highest muscle building rate. An average three-ounce portion of meat (about the size and thickness as the palm of your hand) contains a little over 20 grams of protein. The type of protein should be high-quality protein such as meat, milk, poultry, and fish. Nuts, seeds, legumes, and many other foods also contain protein to meet that 20-30 gram per meal goal.

Consuming plenty of protein is usually no problem at all when we are younger. But as we age, we typically eat a lot less protein. Why? The reasons can be numerous: taste changes, digestion issues, chewing problems, difficulty preparing meals, living solo, and many more reasons. As we age, we need to pay close attention to the amount of protein we eat and strive to take in enough to prevent the loss of our muscle and decreases in functionality, strength, and energy.

As you can see, muscle mass is extremely important and is vital for life. Strength training exercises and good nutrition play a key role in helping maintain and build lean body mass. Having healthy muscles equals a healthier, stronger, independent you!

Have you ever wondered how the protein we eat turns into muscle? When we eat eggs, turkey, beef, pork, and other sources of protein, your body uses about 8% of the calories from protein for muscle building and repair. Here is a simplified tutorial adapted from Men’s Health on how it all works.

Step 1-Digestion: When we eat protein, enzymes from your stomach and small intestine break down protein into smaller pieces called amino acids (the building blocks of protein) and peptides (which are chains of at least two or three amino acids.) More enzymes in the small intestine further breakdown the peptides into amino acids for use throughout the body.

Step 2-Transport: Once the protein is broken down completely into amino acids, they travel to the liver through a vein called the hepatic (liver) portal vein. One of the jobs the liver has is to send out amino acids back into our bloodstream to be used by our muscles.

Step 3-Response: Our muscles are made up of woven bundles of muscle fibers. When we perform weight bearing exercises, we develop small micro-tears in the muscle fibers. When this happens our body signals to your immune system that muscle repair is needed. Growth hormones, stem cells, and amino acids are all called in to help repair the damage.

Step 4-Construction: Amino acids are then weaved together to form myofibrils which are bundles of protein threads to be used for muscle building and repair.

Step 5-Repair and Growth: These bundles of protein threads are then fused with the damaged areas of our muscles to repair the micro-tears that were caused by exercise. These myofibrils not only repair the damage, but also help to make your muscles bigger and stronger.

———————————-

REMIND!

I’ve recently signed up for the messaging app called Remind. Designed with schools in mind, it is easily adaptable for groups and organizations like ours.

Signing up is free and easy. Your privacy is ensured and there will be no group text situations that makes us all crazy! I’m the only one who can reply to everyone. Any messages from you will only go to me, not to the whole group.

I’ll only utilize this messaging service to inform you of any changes to venue or times. Likewise, I’ll use it, in addition to Facebook, to announce any weather-related cancellations or changes.

Just copy and paste this link into your browser to sign up: remind.com/join/usmcfi

————————————-

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 »


QQ < 0.0

Mar. 15th 2018

12622178_10153390855773379_1581327377445202735_o

Professor Stephen Hawking, PhD, has died at the age of 76.

If you missed “A Brief History of Time: From the Big Bang to Black Holes,” published in 1988, you might have been exposed to Dr. Hawking through his “appearances” on “The Simpsons” or “Futurama,” or his real appearances on “The Big Bang Theory.”

And if not those things, you might have seen the 2014 movie, “The Theory of Everything,” a movie about his amazing life.

Even his doctoral dissertation, which I’m planning to plagiarize in my own dissertation, is available online: PDF – PR-PHD-05437_CUDL2017-reduced.pdf

I love physics and science, but I don’t have much of an aptitude for them. Much like my appreciation of music, but with no ability to play beyond rank beginner. I tested out of one semester of physics in college, but I couldn’t test out of the second semester. And I didn’t make straight A’s in the two years of college physics I took. But I did okay. But I loved it nonetheless.

The title of the movie, “The Theory of Everything,” comes from the hypothesis, famously put forward by Albert Einstein, that there is a theory of everything (ToE) that ties quantum mechanics with astrophysics with cosmology with every other physical aspect of the universe and explains it all.

I’ve been in a PhD program for almost two years working on a doctorate in leadership. I attended my first official leadership training in 1977. I graduated first in my class in that Non-Commissioned Officer’s Leadership School. (On a side-note, Scot Bearup’s father was my primary instructor and the Senior Staff NCO of the school!) I’ve attended some form of leadership training about every 3 years since.

I said all of that to say this: there is a theory of everything where leadership is concerned. And I think it’s summarized in one word.

Relationships.

Good leaders formulate good relationships with those they lead.

Tubby Smith has been fired as University of Memphis Men’s Basketball Head Coach. When he signed to come to Memphis 2 years ago, I was excited! Coach Smith came with an impressive resume as a college basketball coach. He led the University of Kentucky to a National Championship in 1998. (But as one disgruntled U of M student said yesterday, “Yes, he won a championship in 1998 … but I wasn’t even BORN in 1998!”) Her comment sort of echoes the “But what have you done for me lately?” mentality. Tubby couldn’t ride his own coattails and fill the seats at the FedEx Forum.

tubby-smith-030518-usnews-getty-ftr_r6e1q08ganiq1ounh8lgfjjaj

Still, I was excited and hopeful when he came, and wanted our Basketball Tigers to match our Football Tigers! The Memphis faithful will know that for decades the reputation of the U of M has been just the opposite. We were always considered a basketball school. But that has changed in recent years! The football program increased as the basketball program decreased. It was like “Stranger Things” and the upside down!

But my excitement started to cool almost from the beginning.

Coach Smith seemed low energy. His television interviews were lacking in the kind of spirit and enthusiasm I had remembered. Still, I didn’t worry too much. That is, until he failed to connect with the University and the community. It looked like he had no relationships with either. I feared he was just “phoning it in.” Like Memphis was just another stop in his coaching career. I wondered if he and his wife had actually unpacked from their move from Texas Tech, where Smith coached for only 3 years.

College coaches moving around from school to school isn’t unusual. But the best programs across the country have a strong tradition and have had few coaches over the years. Since 1961, North Carolina has had only 2 coaches! Coach Mike Krzyzewski, “Coach K,” has been at Duke for 38 years. Rick Byrd has been at Belmont for 32 years. Coach Jim Boeheim has been at Syracuse for 42 years. Tom Izzo has been at Michigan State for 23 years. I could go on. And that’s just a few in NCAA Division 1.

High turnover in any institution or organization is a sign of things wrong, not things right.

Did Coach Smith make a valiant effort to connect with Memphis and build solid relationships here within the community? I can’t answer that. But it doesn’t look like he did. John Calipari, love him or hate him, connected with Memphis. He formed relationships here. He even had a restaurant, “Cal’s Steakhouse,” in the Doubletree Hotel. The place was covered in Cal’s coaching memorabilia. It was his connection here that made his departure so hard to swallow for many. That, and the recruits he took with him to UK.

I had other complaints about Tubby that aren’t germane to this essay, but there seemed to be a shallow relationship between the coach and his players. There was certainly a visible lack of respect on the part of some of the players towards their head coach.

It’s a shame, really. I had high hopes.

If relationships are the theory of everything for leadership, then “Ask better questions” is at the heart of building those relationships. It’s not a matter of asking yes and no questions. It’s all about asking better questions. Open ended questions. Questions that indicate a sincere interest in the other person.

A long time ago, I started evaluating my relationships with people based on something I call the “Question Quotient.” Simply stated, does that person know as much about me as I know about them, based on the kind and quality of the questions we asked one another?” Stated another way, “Are they as interested in me as I am in them?”

I have a friend about whom I know a TON! I can tell you where they went to high school and college. I can tell you where their spouse went to high school and college and what both of their majors were. I can tell you their children’s names and their children’s hobbies and habits. I can tell you which of those children are doing well and which ones aren’t. I can tell you where they vacation and why they go there. I can tell you their pet’s names. I can tell you the names of their parents and things about them. I could easily write a 10-page essay on this friend and their life.
This friend could not tell you how many children I have, much less their names. Actually, I think they could tell you how many children I have only because, like most parents, I’ve talked about my kids without being asked!

As it relates to what my friend knows about me through the questions they’ve asked, very little. What they know from what they’ve asked could fit on one side of a 3×5 card with plenty of space for doodles and cartoons!

I suspect we all have friends like this. And you know the depth of the relationship based on how little interest they seem to have in you. The Question Quotient is below zero. Only when the QQ value is a positive number is that relationship thought of as significant.

A long time ago, I was fixed up on a blind date. I hadn’t been in the States from Japan for more than a couple of years. She seemed nice enough and pretty enough. But when I mentioned that I didn’t know about something that had happened 5 years earlier because I was in Japan. She never asked a single question about that. WHO WOULDN’T ASK A QUESTION ABOUT THAT? “Oh, really? Japan?” “What were you doing in Japan?” “Where did you live in Japan?” “What was it like in Japan?” “Oh, I’ve always wanted to visit Japan! Tell me about living there.”

Nothing.

I thought maybe she didn’t hear me, so later in the conversation I mentioned again that I’d just moved back 2 years earlier from Japan.

Cricket noises.

QQ value of less than zero.

If relationships are the key, then better questions turn the key.

Good questions are better than no questions at all.

But better questions will have a lasting effect on the depth and significance of your relationships. And if you’re in a position of leadership—and who isn’t leading someone, irrespective of our roles?—then being a better leader by asking better questions will make an enormous difference!

Want to be a better friend? Ask better questions!

Want to be a better parent? Ask better questions!

Want to ask better questions? Look beyond the surface. Look beyond the interrogation questions. Look beyond yes and no and the resume. Think in terms of feelings, emotions, motivations, reactions … touch the shared humanity you have with that other person.

Maybe I should write some examples of those kinds of questions.

-30-

—————————–

Patreon

Through the years, people have been super supportive of USMC Fitness Boot Camp and all that I do through it. Almost weekly, I’ll hear from some former boot camper who’s moved away. They write saying how significant the program was to them and how much they enjoy getting these newsletters.

Some of those folks still live in Memphis but life and circumstances have “providentially” hindered them from coming back to the Quarterdeck. (This sounds better than “they got lazy and got out of the habit.”)

Sometimes, those who’ve moved away send money because they want to be helpful and to support the program. This happened just a few days ago. Sometimes these folks know that at any point in time, there are about half a dozen boot campers coming for free because they lost their job, or there’s been some other detrimental change in their finances and situation and would otherwise have to drop out boot camp.

I support different causes and organizations, like you do. But last year I started supporting two different people on a site called Patreon. It’s a way to support artists, musicians, writers, and others who produce content of a broad nature, but might not be able to continue without financial support from patrons … like how educators, artists, musicians, and others were supported by patrons back in the day.

Today, the work produced by members of Patreon is found in printed materials, blog posts, YouTube videos, face to face instruction, consultation, reviews, lectures, and any number of outlets. I support the two I mentioned because I like what they do and want to help.

I’ve been encouraged to join Patreon myself, giving folks who aren’t actively in the program (or even those who are), an opportunity to support the program in small automatic monthly amounts.

More about that later!

————————————

TODAY’S NUTRITION TALK

by First Sergeant Ashley Holloway, Registered Dietitian, LDN, MS.

(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.”)

Nutritional Science 101- Muscle Mania

In order to have the best physical health, we need to make sure that our bodies are packed with muscle. Muscle makes up about 75 percent of our lean body mass. Lean body mass also includes our organs, bones, tissue, and skin. It generates heat, and it serves as a pool of protein for our muscles and vital organs, and tissues. Muscle gives us mobility and balance and allows us to get up from a sitting position, to walk across the room, and to do all activities that we do in our daily lives.

The bad news is, the amount of muscle mass we have will decrease as we get older! And by older, I mean around 25-30 years of age. The reason we begin to lose muscle as we age is due to the slowdown of how our body uses the protein we eat to build muscle, called protein synthesis. By age 40, we can lose up to 8% of our muscle mass every ten years, and then around 70 years of age, this muscle loss can almost double to a 15% loss every ten years. That is a lot of muscle loss!

279363_10150384107721978_291972561977_10397364_7724065_o

Another way we lose muscle is if we become ill or injured in some way. If our bodies are trying to fight off an illness or repair from an injury, it increases our need for calories and protein. And if we are unable to eat or consume enough protein for the healing process, our bodies will actually break our muscles down so that the protein can be used for healing. This muscle loss can happen very quickly and rapidly! If we are younger and have plenty of muscle, breaking down a little of our muscle may not be a big deal. But if we are older and are already losing muscle due to aging, the consequences can be devastating, and could also be life ending!

Losing just 10% of our muscle mass 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

Sadly, when our body loses 40% or more of lean mass, it is incompatible with life, we die. Our body has become so weak, that it just can’t sustain itself any longer.

A person’s weight on the scale is not always a good indicator of muscle loss, especially in people who are overweight and obese. And obese person can be a skinny frail person on the inside, with just a lot of cushion on the outside. One of the best indicators for muscle loss is to look for changes in functional status, strength, and energy. Think about someone older in your life that you have known for a long time. Has their strength, stamina, energy level, or their ability to get around decreased? Is this YOU?

Now that I have sufficiently depressed you, let me tell you the good news! There are things we can do to counteract the natural loss of lean body mass as we age. We can’t slow down the loss completely, but we can slow it down considerably. We can avoid losing our independence, our functionality, our strength, and stamina by doing two key things.

The first key thing we can do (and should do) to maintain muscle mass is to do strength training exercises. You have probably heard the saying “If you don’t use it, you lose it.” Well, research shows that performing weight bearing exercises a minimum of 2-3 days a week does help to prevent muscle loss and build our muscle mass. These exercises don’t have to include heavy weights or even joining a gym, but each session should cover all the major muscle groups. Push-ups, sit-ups, wall squats, planks, lunges, and many other body weight exercises can be done to accomplish this goal.

The second thing we can/should do to prevent age-related muscle loss, it is recommended that we eat protein at least three to four times a day, consuming 20-30 grams at a time, for the highest muscle building rate. An average three-ounce portion of meat (about the size and thickness as the palm of your hand) contains a little over 20 grams of protein. The type of protein should be high-quality protein such as meat, milk, poultry, and fish. Nuts, seeds, legumes, and many other foods also contain protein to meet that 20-30 gram per meal goal.

Consuming plenty of protein is usually no problem at all when we are younger. But as we age, we typically eat a lot less protein. Why? The reasons can be numerous: taste changes, digestion issues, chewing problems, difficulty preparing meals, living solo, and many more reasons. As we age, we need to pay close attention to the amount of protein we eat and strive to take in enough to prevent the loss of our muscle and decreases in functionality, strength, and energy.

As you can see, muscle mass is extremely important and is vital for life. Strength training exercises and good nutrition play a key role in helping maintain and build lean body mass. Having healthy muscles equals a healthier, stronger, independent you!

Have you ever wondered how the protein we eat turns into muscle? When we eat eggs, turkey, beef, pork, and other sources of protein, your body uses about 8% of the calories from protein for muscle building and repair. Here is a simplified tutorial adapted from Men’s Health on how it all works.

Step 1-Digestion: When we eat protein, enzymes from your stomach and small intestine break down protein into smaller pieces called amino acids (the building blocks of protein) and peptides (which are chains of at least two or three amino acids.) More enzymes in the small intestine further breakdown the peptides into amino acids for use throughout the body.

Step 2-Transport: Once the protein is broken down completely into amino acids, they travel to the liver through a vein called the hepatic (liver) portal vein. One of the jobs the liver has is to send out amino acids back into our bloodstream to be used by our muscles.

Step 3-Response: Our muscles are made up of woven bundles of muscle fibers. When we perform weight bearing exercises, we develop small micro-tears in the muscle fibers. When this happens our body signals to your immune system that muscle repair is needed. Growth hormones, stem cells, and amino acids are all called in to help repair the damage.

Step 4-Construction: Amino acids are then weaved together to form myofibrils which are bundles of protein threads to be used for muscle building and repair.

Step 5-Repair and Growth: These bundles of protein threads are then fused with the damaged areas of our muscles to repair the micro-tears that were caused by exercise. These myofibrils not only repair the damage, but also help to make your muscles bigger and stronger.

———————————-

REMIND!

I’ve recently signed up for the messaging app called Remind. Designed with schools in mind, it is easily adaptable for groups and organizations like ours.

Signing up is free and easy. Your privacy is ensured and there will be no group text situations that makes us all crazy! I’m the only one who can reply to everyone. Any messages from you will only go to me, not to the whole group.

I’ll only utilize this messaging service to inform you of any changes to venue or times. Likewise, I’ll use it, in addition to Facebook, to announce any weather-related cancellations or changes.

Just copy and paste this link into your browser to sign up: remind.com/join/usmcfi

————————————-

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 »


Great Expectations — Tony Ludlow, 3/8/2018

Mar. 8th 2018

s-l225

I loved school. But it didn’t always love me back. In the 8th grade I fell into a quagmire of academic quicksand.

Algebra and English were conspiring against me. These two fraternal twins were dishing out misery and frustration of the worst kind and I hated them both. I was awful at Algebra and even further awfullering about to which the grammaringly.

Mrs. Holman was my 8th grade English teacher. She was also the first adult black woman I ever had a conversation with. Or, as Mrs. Holman would insist, “The first adult black woman with whom I ever had a conversation.”

She was a middle-aged lady who wore big jewelry and colorful dresses of the kind that elegant women wore in those days. Her perfume was a very distinctive powdery scent. Nothing was out of place or wrinkled. And she spoke with an adorable Southern accent, right out of some fancy finishing school. If she said, “Young sir, you need to go to the barber shop.” It would sound like, “Yuung suuh, you need to go to the baahba shop.” Think refined Southern like Scarlett, not trailer park Southern like Reba or Paula Dean. (I’m joking. Please, no hate-mail from you Reba or Paula fans!)

Of all the 8th grade English teachers on faculty at Darby Junior High School in Fort Smith, Arkansas, Mrs. Holman had the reputation for being one of the toughest. From the beginning, I was scared.

Our first one-on-one conversation occurred after school early in the first semester. I was failing her class in a horrible and grotesque manner. The first semester was all grammar and the second was all literature and writing.

Apparently, my goal during that first semester was to establish a new level of rock bottom in her grammar class. As it turned out, I was doing a splindid job. Transitive verbs, indirect objects, participles, conjunctions, subjects of prepositions, past pluperfect verbs, subordinate clauses, diagramming sentences … none of it was sticking. (Where were you, “School House Rock”?) Conceptually, I was lost.

So, three days a week, instead of going to football practice after school, I had to go to Mrs. Holman’s classroom for remedial grammar. I was not happy about this and I made no effort to hide the ugly chip on my shoulder. Of course, I blamed Mrs. Holman. It had to be HER fault that I didn’t get it. Grammar, like most things in school, had little real-world application, I reasoned. I didn’t see much point to much of what I was studying.

By the end of the first semester, and after a lot of hard work, I raised my F- to a solid C. And my bitterness towards Mrs. Holman actually turned into something of a crush. She was beyond charming! I can’t emphasize that enough. She had a way of disarming me and convincing me that I could do well. She took such an interest in all of her students, not just me. She was absolutely irresistible. I started working hard to impress her.

By the end of the first semester I was no longer having to get extra help after school and the literature and writing of the second semester were way more fun.

Everything was going just fine, that is until Mrs. Holman did something terrible and unforgivable. She slipped some poetry into the mix. I took an immediate dislike to it.

Poetry?

Seriously?

To me, poetry seemed like 14 year old girls writing maudlin little lines about rainbows and butterflies, horses and sunsets. They liked to add “you see?” to the end of lines to make them rhyme, you see? All of it reeked of pretentiousness, like trying to make that butterfly sound more important than just a flying bug with a colorful costume. And then there was all that nonsense about theme, and meter, and rhythm, and rhyme, and figures of speech, and form. As far as I was concerned, it was worthless in the estimation of my barely pubescent brain. When would I ever need this foolishness, I wondered.

My grades started to tumble again. It seemed like poetry wasn’t very manly nor compelling for a young lad hoping to be a real man one day. I had to start going back to Mrs. Holman’s classroom after school for more help. I complained to her that poetry seemed so feminine and the subjects of the poems so outside of my experiences and interests. I was sure, I told her, that none of the male members of my family ever read such fluffy stuff. She just shook her head and smiled.

Then one afternoon as I was struggling to figure out what some ridiculous poem about daffodils or kittens meant, she handed me a small book.

“Tony Ludlow, you will delight yourself in this book immeasurably, or I am no judge of such matters,” she declared in that wonderful way she spoke. I took the book from her, like I was taking a traffic ticket from a cop. I dreaded having to open that book and read more flowery drivel about boring subjects that held no excitement or application for me … in a style of writing that seemed self-important and overly sentimental.

But the book Mrs. Holman gave me that day was a short collection of poems written by Alfred, Lord Tennyson. She had placed a bookmark inside and told me to open to that passage.

“When you get home, I want you to read that poem out loud several times and a week from now you will give me a report. I want you to tell me what it means.”

I would have been more thrilled about a root canal or raking leaves or throwing my paper route at 4 am in the rain.

However, she didn’t want me to analyze the poem, like I was “laying pipe,” but to tell her what it meant. Meaning. Maybe I could work with that.

The poem she assigned me was “Ulysses.”

And that changed everything.

Mrs. Holman started giving me other poems to read that weren’t assigned to the rest of the class. They were poems about life from a man’s perspective. “Dulce et Decorum Est,” the most famous poem of World War I, was written by Wilfred Owen, a British soldier, and widely acknowledged as that war’s finest poet. It was the last poem he ever wrote. Owen was killed in battle on November 4, 1918, just one week before the Armistice.

The poem brought me to tears.

Other poems followed.
“The Charge of the Light Brigade”
“Dover Beach”
“O Captain! My Captain!”
“If”
“Invictus”
“Do Not Go Gentle Into That Good Night”

And I was hooked.

The wise and cunning Mrs. Holman had won!

Years later, I became a double major in History … and English. And I never forgot the great influence of a teacher with passion and love.

On the last day of 8th grade, Mrs. Holman went around the classroom saying good-bye and good luck to each of us. When she got to me, she shook my hand and smiled. I said, “Thank you for everything, Mrs. Holman!” And she looked straight at me, paused, leaned in closer, and then said in a low voice, almost a whisper, so that others couldn’t hear: “Tony Ludlow, I expect greatness from you.”

Wait, what? You expect WHAT??

What was I supposed to say to that? What was anyone supposed to say to that?

“Yes, ma’am,” I said, as if I was going to run right out that afternoon and perform ‘greatness.’

I was an average student, an ordinary, skinny, knucklehead kid with a ton of irreverent goofiness, with no visible means of greatness. Zero. I was a very average boy, from a very average family, living in a typically average Arkansas town. So why did she say that to me? I didn’t hear her say that to anyone else! Why did she burden me with such a thing?

Over the years, I’ve never believed, despite all of my feigned cockiness and false bravado, that I’ve ever achieved greatness. But I came to believe that the “burden” Mrs. Holman charged me with that day was intended to serve as a compass marker, a way to orient the map of my life, a process by which to plot a course. It was intended to serve as momentum and enthusiasm toward good and honorable things.

Greatness travels with passion. Have you ever seen one without the other? And they have nothing to do with a person’s zip code or bank balance. I find that passion may be the single most attractive thing in a person.

A passion for things. A lust for life. A thirst for knowledge. A positive orientation to the world. These things are magnetic and winsome! Be those things and the world will find you! Be the opposite of those things and the world will avoid you.

I’ve never achieved greatness, but I know that Mrs. Holman did. She was greatness, and love, and light and she poured a little bit of those things into every child she taught!

Thank you, Mrs. Holman. I’ll always love you for investing your life in me and giving me a love for the written word.

“We are not now that strength which in old days
Moved earth and heaven, that which we are, we are;
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find, and not to yield.” ~ “Ulysses,” Alfred Lord Tennyson

… and not to yield.
… and not to yield.

… and not to yield.

– 30 –

—————————–

Patreon

Through the years, people have been super supportive of USMC Fitness Boot Camp and all that I do through it. Almost weekly, I’ll hear from some former boot camper who’s moved away. They write saying how significant the program was to them and how much they enjoy getting these newsletters.

Some of those folks still live in Memphis but life and circumstances have “providentially” hindered them from coming back to the Quarterdeck. (This sounds better than “they got lazy and got out of the habit.”)

Sometimes, those who’ve moved away send money because they want to be helpful and to support the program. This happened just a few days ago. Sometimes these folks know that at any point in time, there are about half a dozen boot campers coming for free because they lost their job, or there’s been some other detrimental change in their finances and situation and would otherwise have to drop out boot camp.

I support different causes and organizations, like you do. But last year I started supporting two different people on a site called Patreon. It’s a way to support artists, musicians, writers, and others who produce content of a broad nature, but might not be able to continue without financial support from patrons … like how educators, artists, musicians, and others were supported by patrons back in the day.

Today, the work produced by members of Patreon is found in printed materials, blog posts, YouTube videos, face to face instruction, consultation, reviews, lectures, and any number of outlets. I support the two I mentioned because I like what they do and want to help.

I’ve been encouraged to join Patreon myself, giving folks who aren’t actively in the program (or even those who are), an opportunity to support the program in small automatic monthly amounts.

More about that later!

————————————

TODAY’S NUTRITION TALK

by First Sergeant Ashley Holloway, Registered Dietitian, LDN, MS.

(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.”)

is-peanut-butter-healthy-v2-2

Hi, my name is Ashley Holloway and I LOVE peanut butter! So much so, that I eat peanut butter at least six out of seven days! Many people mistakenly think that peanut butter is fattening or unhealthy, but that is not the case. Peanut butter is chock full of good nutrition and can be beneficial to your health!

Here is the down low on peanut butter from fellow Dietitian, Nancy Clark:

PB is not inherently fattening. While any food eaten in excess can be fattening, people who eat PB (and nuts, for that matter) five or more times a week are not fatter than nut avoiders. That’s because peanuts and PB are satiating; they help you feel pleasantly fed. Peanut eaters tend to intuitively eat less at other times of the day.

PB offers many health benefits. The fat in PB is primarily health-promoting mono- and poly- unsaturated fat that knocks down inflammation. For athletes who get micro-injuries every time they train, an anti-inflammatory food such as PB is a wise choice.

The fat in PB helps absorb the fat-soluble vitamins A, D, E and K. You want to include some (healthful) fat in each meal; PB is a painless way to do so!

If you are an endurance athlete, such as a marathoner or cyclist, you’ll optimize your sports diet by eating at least 0.5 grams fat per pound of body weight. You’ll use it for fuel during extended exercise. PB in oatmeal before a long bike ride or a PB & J sandwich on a long bike ride are yummy and healthy ways to enjoy adequate dietary fat.

PB is a good source of arginine, an amino acid that helps keep blood vessels flexible so that blood flows more easily and reduces blood pressure. The more PB you eat, the bigger the effect on health protection.

What’s good for the heart is also good for the brain. Research suggests PB eaters improve their brain-blood circulation and mental function. This contributes to enhanced processing speed and better short-term memory. Eating PB and nuts today is a wise investment in your future brain health.

PB contains numerous bioactive compounds (phenols) that bolster the immune system. Spanish peanuts and shell peanuts are particularly wise snack choices because the peanut skin is rich in anti-oxidants and fiber.

Is all natural peanut butter far better than Skippy of Jif? All types of PB need to meet a “standard of identity” as defined by the USDA. Conventional brands might have 2% added saturated fat (palm oil, hydrogenated oils) to control the oil from separating. This small amount does not over-ride the positive health benefits of PB.

What about all the sugar added to Skippy and Jiff PB? “All” that sugar is only 2 or 3 grams. That’s nothing compared to the 10 to 15 grams of sugar in the jelly or honey you might enjoy with the PB, or the 6 g sugar in the sandwich bread. Regardless, sugar fuels your muscles. Please fret less about added sugar and focus more on PB’s zinc, folate, vitamin E, niacin, and selenium. It is nutrient-rich.

What about the sodium in PB? The 150 mg. sodium in a serving of PB is less than the sodium you get in one slice of bread or 12-ounces of Gatorade.

But what if I can’t eat just one spoonful…? If you stay away from PB because you can’t eat just a reasonable serving, think again. Overindulging in PB means you like it; you should eat it more often! By enjoying PB at every meal, in a few days, you will stop craving it. No more binges! Avoiding peanut butter just sets you up for “last chance eating.” You know, I just blew my diet by eating PB so I’d better keep eating it. Last chance before I go back on my diet. Denial and deprivation of PB lead to overeating. Do not deny yourself of this yummy sports food. You will deprive your body of valuable health benefits!

———————————–

REMIND!

I’ve recently signed up for the messaging app called Remind. Designed with schools in mind, it is easily adaptable for groups and organizations like ours.

Signing up is free and easy. Your privacy is ensured and there will be no group text situations that makes us all crazy! I’m the only one who can reply to everyone. Any messages from you will only go to me, not to the whole group.

I’ll only utilize this messaging service to inform you of any changes to venue or times. Likewise, I’ll use it, in addition to Facebook, to announce any weather related cancellations or changes.

Just copy and paste this link into your browser to sign up: remind.com/join/usmcfi

————————————-

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 »


Order in the Wild West — blog post of Sgt. Tony Ludlow 3/1/2018

Mar. 2nd 2018

9d39db78f28a9481ba3edb2c6c3bdbef--robert-conrad-the-wild-wild-west

The history of technology outpacing man’s ability to adapt to it successfully is full of mankind’s slow response.

Humans seem to develop new technologies faster than we can understand them, accept them, and seamlessly, or usefully, absorb them and put them to their maximum use. The Luddites and Neo-Luddites just reject them out of hand.

The Internet, though we’ve had it for years, still feels like the wild west.

The kind of civility we see in polite company hardly exists at times on the Internet. Our sense of propriety seems out of step with the technology. In many ways, the Internet has degraded communication and corrupted it. We’ve all seen conversation threads on social media go from casual politeness to full on rude and disrespectful in seconds … between strangers!

Not to mention the atrocious grammar and spelling!

In no other period in history has there ever been a time when so many can speak directly to so many. And with that access, with everyone having a megaphone, the yelling and lack of propriety have become dishearteningly common place. Everyone wants to argue and confront one another. Everyone is right. No one is wrong. No one is listening. Everyone is confrontational.

It’s also one of the many reasons I don’t watch cable “news” of any kind. “We’re right! They’re wrong!” Finger pointing and labeling of people. No one is listening. No one is thinking for themselves. Everyone is parroting back the talking points they heard on cable news. Everyone’s got their mic keyed. Everyone is yelling. Too many “Christians” shamefully involved.

“So little love for our neighbor.
So much hatred and anger.”

And lately we learn to what extent this kind of hatred and anger are promoted on social media by Russian operatives intent on division and deceit among us.

There’s a cartoon that shows a stick figure-we’ll call him Kevin-sitting at a computer screen and the caption goes something like this: “Here’s Kevin. Kevin sees something on the Internet he doesn’t like. Kevin ignores it and moves on with his life. Kevin is smart. Be like Kevin.”

I also try to remember that, during my life, every major change of my mind, be it theological, intellectual, political, ideological, or cultural did not come as a result of me losing an argument. It came as a result of being challenged to think.

For the most part, arguments quickly degenerate from an exchange of differing views to a defense of egos. All that we believe, we believe to be true and right. No one ever says, “I know I’m wrong about ‘xyz,’ but I’m going to tenaciously hold on to it and believe it anyway.”

I like the “Be like Kevin” advice. But it’s a little too simplistic and narrow. Sometimes things posted on social media ought to be confronted and corrected. Errors in information and misinformation, that could be detrimental to someone’s health and safety, need to be corrected.

Until the investigation into Russian meddling into the life, elections, and affairs of our country, I’d have opposed hate speech, racism, bigotry, lies, and evil. But now we see that our lives, our unity, and our elections have been manipulated, controlled, and damaged by a foreign and belligerent power.

Our First Amendment Rights have been used by Russian subversives to sow dissension, division, and hate among us and to assist certain people to political power and others to political ruin. War without a bullet being fired. Democracy duped and captured without even knowing we were in a fight.

If the current investigation by Robert Mueller and his staff have revealed anything, it’s that differences in genuine political orientation, religion, personal preferences, and opinion aren’t the things you ought to confront on Facebook with strangers. We used to tell our children not to talk to strangers. That’s wisdom for adults online today!

Similarly, let’s say my friend likes jazz but I think jazz is noise. He shares a jazz song on Facebook. I either “Like” it or I move on. I don’t comment under that song saying that jazz sucks. Why in the world would I do that? Just because we’re friends in real life or “Facebook friends,” doesn’t make it right to oppose his tastes or views on whatever he posts. His page, his rules! Irrespective of my opinions.

Ashley and I saw a movie and I posted on Facebook that we liked it. Almost immediately some guy commented, telling me I was wrong, that the movie was crap. What? Seriously? It’s just an opinion about a movie. It’s like criticizing someone for not liking chocolate ice cream or for having a preference for Nike running shoes.

Internet etiquette is either dying or in its infancy. It’s hard to know if we’re seeing the end of civility online, or we’re at the beginning of a new sense of online decorum, an unintended result of Russian obstruction.

Occasionally, a friend of mine will post something on social media that I think might be in error or something that might be factually wrong and need correction or alteration. If the correction is easy and won’t hurt anyone’s feelings, I’ll post it.

For example, if my friend posts that “Pink Floyd” is going to be in concert in St. Louis, and I know he’s mistaken, that it’s actually “Brit Floyd” who is going to be in concert, I’ll post something publicly like, “Hey man, that’s good info about the concert, but is it ‘Brit Floyd’ or ‘Pink Floyd’ who’s going to be in concert?”

And here’s a little tip that might be helpful: avoid using the second person singular pronoun “you,” when calling attention to someone’s error or fault or possible mistake. “You never listen to me!” has a different feel than “I sometimes don’t feel heard.”

In the case of “Pink Floyd,” I could use “you” without it sounding too confrontational or pedantic by saying, “Did you mean ‘Brit Floyd’ or ‘Pink Floyd’?” Even using the word “Did” as opposed to “Do,” in the previous example has a different nuance.

If my friend has shared something that I believe is in error, and I fear that any kind of public question or correction could be embarrassing to him, I’ll send him a private message if I think it’s that important. (The Marine Corps is big on public praise and private correction. So am I.)

“Hey, Bob, you posted something on Facebook about eating raw eggs, can you tell me more about that? Can you tell me how you came to this way of eating eggs?” I might write that in a private message or email. (Stephen Covey’s: “Seek first to understand, then to be understood.”) Rather than post on Bob’s timeline: “Hey, Bob, eating raw eggs is wackadoodle stupid thinking, man! You ain’t Rocky! You’re gonna make yourself sick!” That’s disrespectful to Bob … and probably none of my business! Now, if I genuinely want to understand the whole eating raw eggs thing, I’ll send Bob a private message and ask him about it.

We need to ask better questions.

That last statement is at the heart of good communication and relationship building: ask better questions. Seek first to understand, then to be understood.

But every day you see rude, cruel, disrespectful, uncalled for criticism and negative commentary, written for the world to see, some of it coming from complete strangers cowering behind the anonymity of a keyboard hundreds of miles away, coming from some distant friend of a friend of a friend, saying unnecessary things they think will have no consequence, no repercussion. It’s reprehensible and cowardly, at best.

And it does have repercussions and consequences in the real world.

And it’s not always strangers (or Russians) miles away. Sometimes it’s a former co-worker, a distant relative, or even some long-ago forgotten friend or classmate. But what they all have in common is that their unwanted, unnecessary, and unkind commentary is also unsolicited.

Here’s an analogy for social media that might be helpful.

Imagine that Facebook is like a nice restaurant. The people at my table (my friends) are the people I’m going to share with and with whom I’m going to interact. If I overhear a conversation in the booth behind me that I don’t agree with, I won’t interject myself into their conversation, even if one of my friends at my table knows someone at that other table (friends of my friends). I don’t correct those people at that other table, I don’t make fun of them, I don’t call them names, I don’t chastise them, I don’t even engage them. Nor do they come over to my table and do those things. Their conversation is none of my business, even if I overhear them say things I don’t agree with. If they all think jazz is great and all of them are eating raw eggs, that’s none of my business.

The online world may seem artificial, but the damage that can be done to relationships in the real world isn’t.

At my age, I’m supposed to have sage advice. So, here are my 10 Rules for Internet Etiquette, with particular application to Facebook.

Should I Comment, Or Move On?
1. Were you asked for your opinion or commentary? If “NO,” move on.
2. Were you tagged in the post? If “NO,” move on.
3. Were you mentioned by name in the post? If “NO,” move on.
4. Will your life be negatively impacted if you don’t say something? If “NO,” move on.
5. Can you “Like” that post and write something positive and helpful? If “NO,” move on.
6. Have you had interaction with this person in the past few months? If “NO,” move on.
7. Are you an expert in the subject that’s being discussed? If “NO,” move on. (A brief note about your expertise: your resume says what you’re an expert in.)
8. Is the thing you’re going to write something you’d say to that person face to face? If “NO,” move on.
9. Is the thing you’re going to write true, respectful, necessary, useful, encouraging? Should YOU be the one to say it? If “NO,” move on.
10. Would you welcome that person writing the same thing on your wall, timeline, post, etc.? If “NO,” move on.

Here’s another tip: if you’ve not interacted with a person on Facebook when they celebrated a birthday,
or when they grieved the death of a loved one
or beloved pet,
or congratulated them when they got a promotion,
or rejoiced with them when they took that long awaited vacation,
or cheered for them when they got into the college of their dreams,
or admired them when they started raising chickens,
or shared in their happiness when they bought an old classic car,
or praised them when they ran a race they’d trained for,
or expressed your love for them when they had a new baby, etc., etc. …
… then don’t blindside them with some negative or confrontational comment that will literally come out of left field from their perspective. And is sure to be hurtful and confusing.

This has happened to me.

Some person I haven’t seen in 20 years, and who I had completely forgotten was a Facebook friend, comes out of the woodwork to tell me that I’m wrong about my love of Captain Crunch or they tell me they hate Notre Dame. Both things have happened.

“Treat others as THEY want to be treated,” says the platinum rule. Build one another up. Encourage one another. And remember what my Mom (and probably yours too) said,

“If you can’t say anything nice, then don’t say anything at all.”

And I like what is written in the New Testament book of Ephesians: “And be ye kind, one to another, tenderhearted …” Ephesians 4:32 (KJV)

– 30 –

————————————–

Patreon

Through the years, people have been super supportive of USMC Fitness Boot Camp and all that I do through it. Almost weekly, I’ll hear from some former boot camper who’s moved away. They write saying how significant the program was to them and how much they enjoy getting these newsletters.

Some of those folks still live in Memphis but life and circumstances have “providentially” hindered them from coming back to the Quarterdeck. (This sounds better than “they got lazy and got out of the habit.”)

Sometimes, those who’ve moved away send money because they want to be helpful and to support the program. This happened just a few days ago. Sometimes these folks know that at any point in time, there are about half a dozen boot campers coming for free because they lost their job, or there’s been some other detrimental change in their finances and situation and would otherwise have to drop out boot camp.

I support different causes and organizations, like you do. But last year I started supporting two different people on a site called Patreon. It’s a way to support artists, musicians, writers, and others who produce content of a broad nature, but might not be able to continue without financial support from patrons … like how educators, artists, musicians, and others were supported by patrons back in the day.

Today, the work produced by members of Patreon is found in printed materials, blog posts, YouTube videos, face to face instruction, consultation, reviews, lectures, and any number of outlets. I support the two I mentioned because I like what they do and want to help.

I’ve been encouraged to join Patreon myself, giving folks who aren’t actively in the program (or even those who are), an opportunity to support the program in small automatic monthly amounts.

More about that later!

————————————

TODAY’S NUTRITION TALK

by First Sergeant Ashley Holloway, Registered Dietitian, LDN, MS.

(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.”)

Time for a Gut Check

As runners we train for our races. We run the hills. We run in the cold. We run in the heat. We run the long miles. We run with the new shoes weeks before the big day. All the preparation is done with the goal of having a good race day. As runners we do a great job of training our minds, muscles, and lungs. But often we fail to also train our guts.

It isn’t uncommon for me to hear a runner say that they don’t eat before they run because they are afraid of getting diarrhea or of throwing up if they run with food in their stomach. But these same people then struggle with the last miles of their long run because they are running on fumes.

Stomach and gastro-intestinal issues are pretty common. Approximately 30-50% of endurance athletes (including up to 90% of distance runners) have had gastro-intestinal issues during and after bouts hard exercise. Gastric issues such as bloating, gas, side-stitches, nausea, stomach cramps/pain, vomiting, diarrhea, and the sudden urge to run to the nearest porta-potty are all things they fear.

The reason these issues arise during long runs is because blood flow to the gut is decreased for an extended period of time and is instead diverted to places where it’s needed most, like your muscles and your cardiovascular system. The decreased blood flow, combined with dehydration, elevated body temperature, and high levels of stress hormones, can all cause your normal intestinal function to stop suddenly.

If you are a runner with a sensitive stomach, you may think that limiting your food and beverage intake, before and during your run is the way to go. No food equals no issues, right? It may temporarily stop the problem, but it doesn’t solve the problem. By learning how to properly train your gut to accept food and liquids both before and during a run can improve your running performance without the fear of needing to make unwelcome pit stops.

The good news is that our gastrointestinal systems are fairly easy to train. Think about competitive eaters. They eat enormous amounts of food in amazingly short amounts of time. World Champion eater Joey Chesnut consumed 40 and a half slices of pizza in only 10 minutes. And another competitive eating champ consumed 72 hot dogs in that same amount of time. These two didn’t just go out on competition day and eat these massive amounts with no training. They had to spend a lot of time to train their stomachs to handle these crazy amounts.
Thankfully as runners, we don’t need to aspire to that level of gut training. But in order to be fueled properly for optimum performance without the risk of stomach upset or issues, some training is needed.

Try any of the following tips from fellow Sports Dietitian, Nancy Clark, RD, CSSD, that can help you exercise with digestive peace:

Drink enough fluids. Dehydration triggers intestinal problems. Your goal is to drink enough to prevent 2% dehydration (sweat loss of 2 pounds per 100 pounds of body weight from pre- to post-exercise). If you are a “big guy” who sweats heavily, this can be a lot of fluid. For example, a 200-pound football player could easily lose 4 pounds (a half-gallon) of sweat in an hour of exercise. He needs to train his gut to handle fluid replacement during training. He could need as much as 12 to 16 ounces every 15 minutes during a two-hour practice.

Feeling “full” and “bloated” during exercise indicates fluids (and foods) have not emptied from the stomach. This commonly happens during really hard exercise, when reduced blood flow to the stomach delays stomach emptying. Hot weather and prolonged exercise in the heat can also reduce stomach emptying.

You want to dilute highly concentrated carbs (i.e., gels), so be sure to drink enough water during exercise (i.e. 16 oz. water per 100 calories gel). This will help speed up gastric emptying.

If you plan to eat a peanut butter on a bagel before you compete, you want to routinely eat that before important training sessions. This helps train your gut to accommodate fat (sustained energy) as well as carbs (quick energy).

Once carbohydrate (such as sport drink, gel, banana, or gummi bears) empties from the stomach, it enters the small intestine and is broken down into one of three simple sugars (glucose, fructose, galactose). These sugars need “taxi cabs” to get transported out of the intestine and into the blood stream.

Too many gels or chomps without enough transporters can lead to diarrhea. By training with your race-day carbs, you can increase the number of transporters.

If you typically eat a low-carb Paleo or keto-type diet and then on the day of, let’s say, a marathon, you decide to fuel with carb-rich gels and sports drinks, your body won’t have the capacity to optimally transport the sugar (carbs) out of your intestines and to your muscles. You could easily end up with diarrhea.

When planning what to eat during extended exercise, choose from a variety of carbs with a variety of sugars (i.e., sport drink, gum drops, and maple sugar candy). This helps prevent the glucose transporters from getting saturated. Too much of one kind of sport food can easily create GI problems.

Real foods” such as bananas, raisins and cereal, have been shown to be as effective as commercial sport foods. Your body processes “real food” every day and has developed a good supply of transporters to deal with the carbohydrate you commonly eat. By experimenting and learning what works best for your body, you can fuel without anxiety about undesired pit stops.

For exercise that lasts for up to two hours, research suggests about 60 grams (240 calories) of carb per hour can empty from the small intestine and get into the blood stream. Hence, that’s a good target. For longer, slower, events, the body can use 90 g (360 calories) carb per hour from multiple sources, as tolerated. Again, train your gut!

The bottom line:
Train with relatively large volumes of fluid to get your stomach used to that volume.
Routinely eat carbohydrate-based foods before training sessions to increase your body’s ability to absorb and use the fuel.
During training, practice your race-day fueling. Mimic what you might eat before the actual competitive event and tweak it until you find the right balance.
If you are concerned about diarrhea, in addition to preventing dehydration, limit your fiber intake for a few days pre-event (fewer whole grains, fruits and veggies).
Reducing your intake of onions, garlic, broccoli, apples, and sorbitol might help reduce GI issues during exercise.
Meet with a sports dietitian to help you create a fueling plan that promotes intestinal peace and better performance.

———————————–

REMIND!

I’ve recently signed up for the messaging app called Remind. Designed with schools in mind, it is easily adaptable for groups and organizations like ours.

Signing up is free and easy. Your privacy is ensured and there will be no group text situations that makes us all crazy! I’m the only one who can reply to everyone. Any messages from you will only go to me, not to the whole group.

I’ll only utilize this messaging service to inform you of any changes to venue or times. Likewise, I’ll use it, in addition to Facebook, to announce any weather related cancellations or changes.

Just copy and paste this link into your browser to sign up: remind.com/join/usmcfi

————————————-

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 »


Like us on Facebook

Sign up for our Email Newsletter
For Email Marketing you can trust

Search

Categories

Archives