I spend as much time answering questions during a normal week as I do leading the workouts! Here are a few of the questions I’ve been asked in the past week, in no particular order.
1) Tony, what do you think about the paleo diet?
2) Tony, what do you think about one of your fellow Marines having to hold an umbrella over that douchebag, Obama?
3) Tony, do you recommend that I come to boot camp all five days?
4) Tony, how much weight is in the back of your truck?
5) Tony, I’ve got a pain here in my hip-flexor, what do you think caused it and what should I do about it?
6) Tony, when should I buy new running shoes?
7) Tony, I’m thinking about buying some lighter wheels for my bicycle, what do you think?
Tony, what did you think about “Star Trek?”
9) Tony, did you really go to the donut shop with some boot campers after the 6:45 class on Tuesday? And if so, what kind of donut did you get and how many?
10) Tony, why are you reading Dostoevsky?
11) Tony, what do you mean by “free range hot dogs?”
12) Tony, what do you think about CrossFit?
13) Tony, do you prefer Chobani or Oikos Greek yogurt?
14) Tony, did you really get sent to the principal’s office on your first day of first grade?
15) Tony, won’t lifting heavier dumbbells bulk me up? I’m a girl and I don’t want to look like a boy?
16) Tony, what do you eat before the 5:30am workout?
17) Tony, how does Ashley put up with you?
18) Tony, did you really climb the real Mt. Fuji?
19) Tony, how many bicycles do you own?
20) Tony, what is the schedule on Monday, Memorial Day?
Those are just a few of the questions, real questions – almost verbatim — I’ve been asked in the past week. On any given day, I get asked about 15 or 20 questions after class and another dozen or so by email.
Obviously, many of those questions are part of the consulting I do as a part of my job. It’s one of the perks of being a member of USMC Fitness BOOT CAMP! You get ME!!!
I’m always happy to answer these kinds of questions and if I don’t know the answer, I’ll find out. As you know, I defer many of the nutrition questions to Ashley Hofeditz. As a Registered Dietitian, Ashley’s formal education and experience in the area of sports related nutrition and adult weight management are head and shoulders above mine and I’m thankful that she’s made her consultation available to the members of USMC Fitness BOOT CAMP! (She was the guest speaker at the Memphis Hightailers meeting last night! The Hightailers, founded in 1962, is the oldest bicycle club in Memphis.)
Here are the answers to the above questions, mixed up for your confusion.
Are you kidding?
About 300 pounds.
If you’re a football player, it’s a good preseason workout.
OK, I’m just messing. I’ll give you the answers in order.
1) Costly and unnecessary, if not just silly. As a historian, let me give you this news flash: our Stone Age ancestors life expectancy was only about 30 years, at best.
2) Are you kidding? Seriously, what’s your problem?
3) Uh … yeah!
4) I’m guessing about 300 pounds or so.
5) Probably too much hill training or stair running. Don’t do those things for a few weeks.
6) If you run regularly (three or more times a week), I’d say 3 to 4 months. If your knees are starting to ache, buy new ones pronto! Also, if it’s raining. Or if it’s a nice day. Buy new running shoes!
7) Sure! Or, you could do what my buddy told me once, “you could just lose 10 pounds and train harder.”
I was disappointed that there were no Jedi knights, Hobbits, or vampires.
9) Yes. A chocolate covered one. One only.
10) Because I’m all out of Tolstoy.
11) It’s meaningless. It’s just something silly. Like “free range” everything is.
12) If you’re a football player, it’s good. It’s essentially what we did in preseason strength and conditioning. If you’re not a football player, it’s high risk, misguided, and for reasons I can’t understand, seems to breed a form of superciliousness that’s odd in the fitness industry.
13) Oikos. No question. Stamos is right about this one!
14) Yes. It was over a little blonde haired girl named Carolyn Orr.
15) Not unless you start using steroids and lifting super heavy weights at low reps.
16) Nothing. I have half a cup of coffee.
17) The patience of Job, the wisdom of Solomon, and the luck of a lottery winner!
18) I sure did. Even helped deliver a baby while doing it.
19) That’s Classified. It’s more than 4 and less than 10.
20) We’ll have one workout at 6:30 and then I’d like to encourage you to run the Memorial Day 3 Miler at Overton Park. http://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=13408
Q&A is a part of every day for me, like many of your days too. So feel free to ask whatever is on your mind. No question, as you can see, is too far off the chart! And although there really ARE stupid questions, I seldom get asked too many of those!
I’ve been doing USMC Fitness BOOT CAMP for almost 14 years. In addition to being the Fleet Marine Physical Training Non-Commissioned Officer in Charge in my last battalion, my first certification for group exercise was through the MCI (Marine Corps Institute) in 1978. I’ve been a student of exercise and athletic performance ever since and have gotten all sorts of interesting certifications and endorsements since. Plus, I’ve run more 5Ks and 10Ks than I can remember, more than 30 half marathons, more than 10 full marathons, and more than 120 triathlons. In September I’ll lead my 20th half marathon training session! To date, I’ve trained over 400 people to run their first half marathon!
All that to say this, I’ve been a serious student of exercise and a serious participant in sports for a very long time. Answering questions about weight training and running, exercise and fitness, nutrition and performance is a part of what I do as the commanding officer of USMC Fitness BOOT CAMP and I’m happy to help. Don’t hesitate to let me help you too!
– 30 —
MEMORIAL DAY: ONE WORKOUT AT 6:30AM!
FAVOR: May I ask you to go to the USMC Fitness Boot Camp website and just click on the Sgt. Tony’s Blog banner. You don’t even need to read it. Just going to the website and clicking on the banner will do the trick! According to the Google gurus, doing that will help to ensure that our website comes up on the first page of a Google search! Thank you!
Forty Thousand Dollars.
Actually more than that.
More than $40,000 is the amount of money that USMC Fitness Boot Camp and its members have donated to various causes and charities. We have given to everything from St. Jude and the American Red Cross, to Wounded Warriors and Japan Tsunami Relief. The list includes over 30 different charities and causes!
Soon you will be supporting boot campers running as Heroes for St. Jude, one of our most beloved and endeared charities. And I hope that you will!
In addition to this, we will be making an aggressive effort to support and give to Multiple Sclerosis, specifically through the MS 150 Bike Tour, a 150 mile fund-raising bike ride. Our own Andrew Forsdick (a boot camper since 2004) has been riding in this event for several years because he believes in the work of the National Multiple Sclerosis Society. But this year it has become personal. Just a few weeks ago, Andrew himself was diagnosed with MS.
So this year, I’m riding the MS 150 in honor of our friend! I’m inviting you to join in the ride and/or to make a donation! More about that later. But here’s a link that will give you more information! Andrew’s team name is “F MS.”
“A nation that makes a great distinction between its scholars and its warriors, will have its laws made by cowards and its wars fought by fools.” ~ Thucydides
TODAY’S NUTRITION TALK
by Sergeant Ashley Hofeditz, RD LDN,
Structure Function Foolishness!
“Many food companies make claims about their food products. Claims such as “improve immunity,” “low in fat,” and “helps kids developing brains.” In the US alone, it’s more than a $31 billion dollar business, with designer yogurts generating over $4 billion in revenue.
Unfortunately, most of these claims are completely unsubstantiated. Here is the low-down on the three categories of claims permitted on US food labels.
Health claims: These claims describe a relationship between a food or food ingredient and reducing the risk of disease or health condition. The Food and Drug Administration (FDA) must preapprove them and are the only kind that requires evidence to back them up and prove these claims.
To date, only 12 health claims have been approved.
Example of a health claim on a food label: ‘Regular exercise and a healthy diet with enough calcium helps teens and young adult white and Asian women maintain good bone health and may reduce the risk of osteoporosis later in life.’
Nutrient content claims: These claims look at the amount of different ingredients in the product, such as sugar and fat. To make these claims, the food must meet the criteria of the word. For example, ‘low fat’ means that the food contains less than 3 grams of fat per serving and no more than 30% of the total calories are from fat. If you see these types of claims, you know that the food had to meet the required definition.
Examples of a nutrient content claims on food labels: Low fat, low sugar, high fiber. But beware, food companies know a trick. They can say certain words that don’t have an exact definition. A term like ‘lightly sweetened’ doesn’t mean anything and has no requirement.
Structure/function claims: These claims describe how the food has an effect on the structure of function of the body. Unlike health claims, structure/function claims do not deal with the reduction of disease and do not have to be preapproved or authorized by the FDA. The food company is responsible in making sure the claims are truthful and not misleading. But NO evidence is required up front! These are the types of claims we see the most.
Examples of structure/function claims on food labels: ‘improves immunity,’ ‘protects muscle,’ ‘promotes good health,’ ‘builds strength.’
As you can see, claims can be very misleading. If you are interested in using certain foods to improve your health, be sure to check with a Registered Dietitian, the food and nutrition expert, who can help you determine what foods are right for you.
A Latin phrase that I love is ‘caveat emptor,’ or ‘let the buyer beware!’
That’s great stuff, Ashley! Thank you very much!
Today’s new friend is tomorrow’s family.
WE HAVE OVER 2700 LIKES ON FACEBOOK!
Invite your friends to “like” our USMC Fitness BOOT CAMP Facebook page. This may be the first seed to sow in helping a friend get back into exercise and fitness! They can get exposed to what goes on, they’ll be more likely to make a change and maybe even join you on The Quarterdeck!
Encourage your friends and family to “Like” the page! It would be awesome to have 2800 likes by the end of June! But even more awesome, it might motivate your friends and family to take charge of their lives!
Keep on checking in! Keep on tagging your friends!
DID YOU START USMC FITNESS BOOT CAMP LAST MARCH, APRIL, or MAY 2012? Let me know, ASAP!! I want to get your rank t-shirt made ASAP!
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 KICKASS OR NOT!
It’s time for you to go up in weights … that’s what I’m thinking!
MAKING A FACE (THE GRIMACE) IS THE POOR MAN’S (OR WOMAN’S) FACELIFT!
EVERY WEDNESDAY AND THURSDAY IS T-SHIRT DAY!
WEAR YOUR RANK INSIGNIA SHIRT, SUB 7 SHIRT, OR OTHER USMC FITNESS BOOT CAMP SHIRT!
SUB SEVEN CLUB!
Members of the Sub-7 Club are Boot Campers who’ve run the mile in under 7 minutes under my observation and timing.
Congratulations to the following members of the Sub Seven Club:
Lance Corporal Lee Chase,
Lance Corporal Chris McLelland,
Staff Sergeant Patrick Moore,
Staff Sergeant Rob Johnston,
Staff Sergeant Andrew Stolnicki,
Gunnery Sergeant Bart Thomas,
Staff Sergeant Dory Sellers,
Gunnery Sergeant Henry Kenworthy,
Master Sergeant John Winford,
First Sergeant Matt Green,
And Sergeant Major Andrew Forsdick.
VETERAN BOOT CAMPERS!
Your rank insignia t-shirts look AWESOME on you! (Don’t forget to wear yours EVERY WEDNESDAY AND/OR THURSDAY, T-SHIRT DAY!
And please go to
And enter your boot camp anniversary date. If that information is already there and correct, you’re good to go.
Every Wednesday is our Official BOOT CAMP T-SHIRT DAY! You can wear your rank insignia shirt anytime you‘d like, of course, but always every Wednesday!
The Rank Structure of the Quarterdeck:
Under 6 months is a Private
Six months to 1 year is a Private First Class.
Over 1 year is a Lance Corporal
- Alan Compton 4/2012
- Rachel Phillips 2/2012
- Amber Jackson 4/2011
- Carrie Schule 5/2011
- Mary Bauer 6/2011
- Bevan Lee 5/2011
- Melissa Thompson 5/2011
- Wayne Henderson 1/2011 *
- Michelle Moss 5/2011
- Lee Chase 7/2011
- JD Dombroski 8/2011
- Lindsey Stanfill 9/2011
- ShaWanda Upshaw 10/2011
- Tara Ingram 11/2011
- Pam Torres – meritoriously promoted 12/2012
- Tait Keller 12/2012
- Kitty Keller 12/2012
Over 2 years is a Corporal
- Randal Rhea 4/2011
- Cindy King 4/2011
- Sherri Thompson 4/2011
- Robin Scott 3/2011
- Chris McLelland 3/2011
- Courtney Phillips 2/2011
- Emily Melonas 6/2010
- Beth Mills 5/2010
- Anne Marie Wyatt 4/2010
- Jenni Harris 8/2010
- Tim Romanow 8/2010
- Ashley McClure 8/2010
- Wendy Shea 4/2008*
- Jeremy Harris 1/2009*
- Falana Scott 7/2010
- Paul Bauer 11/2010
Over 3 years is a Sergeant
- Ashley Hofeditz 4/2010
- Cecelia DeLacy 2/2010
- Teresa Faulk 6/2009
- Meg Cannon 3/2009
- Cameron Mosley 11/2009
- Karen Massey 11/2009
- Paul Tronsor 3/2009
- Jonathan Phillips 10/2008
- Sarah Vickers 8/2009
- Shena Clemons 10/2008
- Robert Hunt 8/2009
- Albo Carruthers 8/2008
- Kim Wamble 8/2008*
- Scott Plunkett 10/2008
Over 4 years is a Staff Sergeant
- Jessie Flanders 1/2009
- Andrew Stolnicki 1/2009
- Ben Killerlain 1/2009
- Buddy Daves 5/2008
- Dory Sellers 6/2006*
- Patrick Moore 9/2008
- Anne Kenworthy 8/2008
- Alan Schaeffer 4/2008
- Rob Johnston 4/2008
- Patty Dougherty 3/2008
- Oscar Adams 3/2008
Over 5 years is a Gunnery Sergeant
- Mike Ryan 5/2006*
- Leslie Garey 6/2007
- Henry Kenworthy 5/2007
- Michelle Dunn 3/2007
- Frank Jemison /2007
- Bart Thomas /2007
- Matt Prince /2007
- Beth Rehrig 7/2007
- George Rose /2007
Over 6 years is a Master Sergeant
- Anne Mead 2/2005*
- Kay Ryan 10/2006
- Megan Warr 8/2006
- Leesa Jensen 5/2006
- Rob Norcross 8/2006
- Mike Barta 6/2005*
- Anne Emmerth 6/2005*
- Jeff Lee 1/2006
- Ralph Braden 9/2006
Over 7 years is a First Sergeant
- John Winford 2/2006
- Kay Shelton 1/2006
- Louis Glazer 3/2005
- Matt Green 5/2005
- Gary Thompson 10/2005
- Scot Bearup 10/2005
Over 8 years is a Sergeant Major
- Melissa Moore 2/2005
- Hank Brown 3/2004
- Teri Trotter 4/2004
- Andrew Forsdick 9/2004
Over 9 years is a Warrant Officer 1
- David Townsend 1/2004
- Peter Pettit 5/2003
- Buddy Flinn 7/2003
- Amy Singer 9/2003
Over 10 years is a Chief Warrant Officer 2
- Pat McGhee 1/2003
- John Whittemore 1/2003
Battalion Executive Officer
Major Richard Bourland
* broken time
ARE WE FACEBOOK FRIENDS?
We should be!
HAVE YOU “LIKED” THE USMC FITNESS BOOT CAMP FACEBOOK PAGE?
You should totally do that!
NEW BOOT CAMP DISCOUNT
If you set up an automatic payment at your bank (Boot Camp mailing address is 4888 Southern, Memphis 38117) you can subtract $10 off your fee! That’s right, instead of $75, you can pay $65!
(This is not an automatic bank draft that I set up with a voided check. This an automatic payment that you yourself set up.)
USMC FITNESS BOOT CAMP CLASSES – NEW STUFF!
0530 Monday through Friday
(First and second Tuesday of the month are M-16 Workouts at CUMC. Third and fourth Tuesdays are Mt. Fuji Workouts at the U of M)
5:45 PM: Monday through Thursday, 5:30 on Friday.
BOOT CAMP DISCOUNTS AND FACEBOOK EXPERIMENT!
First of all, find me on Facebook and make me your friend. (Also, be sure to “like” USMC Fitness BOOT CAMP on Facebook.)
Here’s how the discount works!
It’s simple: make a Facebook status update and get a discount!
For every status update that you make that references:
“USMC Fitness Boot Camp,”
“Sgt. Tony’s Boot Camp,”
“Tony’s Boot Camp,”
or something similar, (there are fake boot camps out there) you can take $2.50 off your next reenlistment fee for each update!
You can take up to $20 off for any given month!
Your status update has to be a specific reference to USMC Fitness BOOT CAMP or to me specifically by name.
BE SURE TO TAG ME!
You can do the same thing by “checking in” at USMC Fitness Boot Camp either by using Facebook “places,” Foursquare, or any of the other “check in” apps that show up on your Facebook News Feed.
So log on and start getting your discounts now!
FREE MONTH OF BOOT CAMP FOR YOU!
Remember that when one of your family or friends joins the program at full price because of your recruiting efforts, YOU get a free month of Boot Camp!
A calendar has been added to the official USMC Fitness BOOT CAMP website.
For you visual learners, you’ll find this an easy way to glance at the week or month and see where the workouts will be, if there’s a venue change.
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 become OFF LIMITS! Get moving!
3. Get out of bed, turn off the alarm clock, and start turning on lights all through the house. Turn on the TV.
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!
Sergeant Major Tony Ludlow
USMC Fitness BOOT CAMP, Commanding
Mailing address: 4888 Southern Ave., Memphis, TN 38117
Cell Phone: 901-644-0145