Sgt. Tony's Fitness Boot Camp

Sgt. Tony, a United States Marine Corps veteran, holds a PhD in Health & Human Performance. Class times

0530-0630 Monday - Friday
0645-0745 Monday - Friday

Operating as usual

05/13/2024

When he was 67, Thomas Jefferson wrote a letter to his friend, David Howell. "I give more time to exercise of the body than of the mind, believing it wholesome to both," he wrote.

With every birthday comes a higher need for exercise. The need increases exponentially. Jefferson knew this. The Marine in this photo is 83-year-old Jim Walsh. He knows this too. He says, "Keep movin' and keep pushin,' don't let the old man in!"

This morning a former boot camper returned to the Quarterdeck. She said, "I know this is gonna be ugly, but I've gotta get started back."

With the combination of our vacation and me getting sick on our last day, I've missed over 3 weeks of exercise. This morning it was ugly for me too. It's always tough to start back up. So, you just tell yourself, "I know this is gonna suck for a while, but I've gotta get back to it."

If "I gotta get back to it" describes you, you're not alone. The Quarterdeck is open for business! C'mon back or get started for the first time.

Photos from Sgt. Tony's Fitness Boot Camp's post 05/12/2024

Good Mother's Day Afternoon, everybody!

I believe my upper respiratory funk has passed!

Thank you all for your patience and concern. It wasn't until Thursday that I was able to take a full breath. Ashley gave me a Covid test, just to make sure. Actually, I think she just enjoyed manipulating my brain through my nasal passage with a 3ft. barbed-wire Q-Tip. She laughed diabolically, twisting that nasal swab--actually used for horses--and making my eyes blink involuntarily in Morse Code. That's how she got the pin number for my offshore bank account in the Cayman Islands.

All kidding aside, my thanks to my bride and to our Executive Officer, Richard Bourland for last week. And special thanks to Richard for leading the classes while we were on vacation.

I'll be on the Quarterdeck in the morning! Since rain is in the forecast in the morning, let's go ahead and meet inside. I know you're eager to get back outside as am I!

On a different note, this past Friday, Matthew was promoted to Lieutenant Colonel! I know that many, if not most, of you guys are unfamiliar with military ranks. But maybe I can explain it by telling you that a Lieutenant Colonel is the Commanding Officer of a battalion or squadron of between 500 to 1,200 Marines.

One of many things I love about Matthew's story and his career is how it started. In a word, disastrously. He enlisted right out of high school in 2000. But Private Ludlow had a horrible first year in the Corps. He hated it and the Corps seemed to hate him too. He was in trouble half the time. I prayed every day that he'd just make it to the end of his enlistment and get out with an Honorable Discharge before the Marine Corps kicked him out. And I'm not kidding.

What turned him around? Good leaders and good mentors. Senior Marines in his chain of command took him under their wings and made him a project! (Those men became close family friends!) By the time Matthew's unit invaded Iraq in 2003, he'd been promoted to Corporal. When his enlistment was up, he'd made Sergeant and decided to reenlist. By the time he'd been promoted to Staff Sergeant, he was in a commissioning program that sent him to college. When he graduated from college, he was promoted to Second Lieutenant. From there he was promoted to First Lieutenant, then Captain, then Major. And now today, he's a Lieutenant Colonel.

Just to finish out the rank structure, after Lieutenant Colonel is Colonel (often referred to as a "Full Bird Colonel"), and after that is General.

When Matthew was promoted to Captain, a guy asked me if I felt inferior, or jealous, or envious because of Matthew's successes which eclipsed mine in the Corps. After I gave him my "what the eff is wrong with you, dude" look, I said, "If you feel anything other than pride and joy about the successes of your children, there's something bad wrong with you and your parenting."

Don't we all want our children to be happy and successful, however they define success? The Ludlows have never defined success in terms of money and possessions, but in terms of happiness and making a difference in the lives of as many people as possible, in being a part of something greater than ourselves.

I asked Matthew what he would say if he could go back in time and talk to his younger self, that Private barely getting by, what he would say: "Man ... you ain't gonna believe what I'm about to tell you ..."

See y'all in the morning!

The photos are of him taking the Oath of Office in his promotion ceremony.

05/04/2024

It's great to travel, and it's great to come home, too—unless home is Georgia's 14th congressional district. But in our case, home is near our family, friends, and the best bar-b-que in the world ... and where man is properly pronounced mane.

The Traveling Ludlows are back in Shelby County. Travel from Amsterdam to Atlanta to Memphis went without a hiccup, even our luggage arrived when we did.

One recommendation, if you haven't seen the movie "1917," and you have some interest in WWI, I'd recommend it. Ashley and I saw it in the theater when it came out in 2019 and I downloaded Thomas Newman's wonderful soundtrack then. I watched it again on the flight home today ... or yesterday ... or tomorrow night ... I'm not sure when I'm writing this. I'd forgotten just how incredible the movie is. (I have strange attachments to war movies. I watched "Glory" again on the trip over. The acting and cinematography in "1917" is spectacular. The brilliant cast of well-known actors who perform understated cameos is remarkable.

Thanks again, y'all, for traveling across the ocean with us!

River Teme at Dinham Bridge, below Ludlow Castle, Ludlow, Shropshire 05/02/2024

Our day in Ludlow, and more specifically, our day in the Ludlow Castle, was everything I hoped it would be. It's one thing to stand back and look at something medieval, it's an entirely different thing to go inside it, to climb steps that were laid centuries ago, to stand at the uppermost parapet where others stood 800 years ago.

For us, it has the same awe-inspiring effect as considering the billions of stars and galaxies so far away. Look into the clear nighttime sky and know that the light hitting your eyes traveled light years away—and that the source of that light might have exploded a million years ago.

But in the case of this castle, you can reach out and touch those stones and imagine the skilled hands that placed them there.

Ludlow Name Update!
Ashley did further research and discovered that "Lud," coming from its Middle and Old English roots, referred to the mighty sounds of the rapids in the River Teme ("teem"), where the castle and village were built. The hill or bluff where the castle and village were built was called Low, from its Middle and Old English roots. "Ludlow" means "the roar of the rapids from upon the hill." All in all, not a bad name!

We begin our trek home tomorrow. We drive to Birmingham ("burming'em") to catch our flight to Amsterdam. Then from Amsterdam to Boston, and then Boston to Mempho!

This has been the trip of a lifetime, for sure! We started in London, where we spent two days including a day in Richmond. Then we traveled by train to Edinburgh. In Scotland, we took a tour of the Scottish Highlands. After two days in Scotland, we drove to Wrexham, Wales for one day. Then to Hay-on-Wye, Wales for two days. From Hay on Wye, we spent two days in Chipping Norton, England. And from Chipping, we drove to Ludlow. When it's all said and done, I'll have driven almost 1,000 miles in the UK! At this point, I can drive on the wrong side of the road and car, steering with my knees while applying my lipstick and eyeliner!

Thank you, everyone, for being interested in our trip and for being so interested and kind! We've enjoyed your emojis, comments, questions, and observations from your own travels to the UK. It's felt like we've been traveling together! Many of you we'll see Monday morning in Memphis! 😀

See the lovely Ashley's page for today's photos. A few of which I actually took!

River Teme at Dinham Bridge, below Ludlow Castle, Ludlow, Shropshire

05/02/2024

I’ll post more later, but I wanted to tell you about two things that have happened today: 1) We do not have to spell our name here in Ludlow! 😉 All my life, I’ve had to. But not here! 2) I spoke Japanese here at the Ludlow Castle gift shop! We bought a few things and the lady who works there, who was obviously Asian, spoke English like a local. Ashley and I asked if she was from here and she said no, that she was from Japan! My wife immediately told her that I’d lived in Japan and that led to us speaking to one another in Japanese. This led her boss, who isn’t used to being left out, to stand there watching her subordinate shine! 😊

I asked if she ever spoke Japanese to a Ludlow in Ludlow? 😉

More about our tour of the castle and our last full day in the UK later. We start our trip home tomorrow.

Photos from Sgt. Tony's Fitness Boot Camp's post 04/29/2024

UK Travel Log

We sadly left the little village of Hay-on-Wye ("Hey-on-Way") this morning to drive to Chipping Norton ("Chipping" is from the Old English "cēping" meaning "market"). Parts of Chipping Norton date back to the 12th century; the building where our Airbnb apartment is dates back to 1694.

We'll have more about Chipping Norton tomorrow. Just a bit more about Hay-on-Wye.

Ashley and I LOVED Hay-on-Wye! This village, built on a bluff just above River Wye, is quaint, quaint, quaint! The population has remained around 2,000 people—not the SAME 2,000 people 😉—since the middle 1700s, and there is little evidence of any building in the village being built within the past 50 years. They restore, refurbish, refit, and repaint. It has a permanent, yet current, Tolkien/Dickens feel.

They get their share of tourists from all over the UK and the USA—there were Americans at the table next to us at the restaurant last night. The village boasts over 20 bookstores, including the largest secondhand bookstore in the world! Everyone was so nice to us and genuinely seemed happy that we chose to visit. We really hated to leave. Ashley says that we should retire there!

As always, check her page for photos.

04/29/2024

Good morning, everyone. We are still in the UK, but our Executive Officer, Richard Bourland, is sick this morning. (It happens to the best of us.) So unfortunately, class will have to be canceled for today. Thank you for your patience and understanding.

Please pass the word! Thank you.

Do plan on coming Wednesday! If there’s a problem, I’ll let you know.

Get well soon, Richard!

04/28/2024

Today, we've made our way from Wrexham to Hey-on-Wye. This was a beautiful drive through the winding two-lane roads of the English countryside.

We passed through the small town of Oswestry, where one of my favorite poets, Wilfred Owen, was born in 1893. While serving in the British Army in France during the First World War, he wrote the poem, "Dulce et Decorum est," which was published posthumously. He was killed in action on November 4, 1918, just days before the Armistice was signed on November 11. My 8th grade English teacher, Mrs. Cecil Holman, introduced me to this poem. (Sherry Toliver!)

Hey-on-Wye is a delightful village in Wales that Ashley found! It is famous for its bookstores—in fact, it boasts the largest used bookstore in the world! I've never seen anything like it. Ashley's page will definitely have photos. We're spending the night here and will buy some books tomorrow before heading to Chipping Norton, England.

04/26/2024

It’s nearing our last full day in Scotland. We’ve loved Edinburgh! We took a bus tour to the Highlands today and it was awesome. It included a lot of stops in small hamlets and cool little villages. We were in St. Andrews, Aberdeen, Inverness, Loch Ness, and Sterling, to name a few. Ashley will post photos! None of Nessie, but several of the hairy cows … or is that hairy coos?

04/25/2024

UK TRAVEL LOG
Today has mostly been a travel day. We started in London and have travelled 425 miles north to Edinburgh, Scotland.

It’s taken me 28 years to get to Edinburgh. I applied to the Ph.D. program at the University of Edinburgh in 1996 and was accepted. But things happened. I’m gonna check with them and see if my spot is still open! 😉 As always, check Ashley’s page for cool travel photos if you’d like.

Churchill War Rooms 04/24/2024

UK Travel Log

Today's subject was Winston Churchill. If you've seen "The Darkest Hour," the Churchill biopic from 2017 with Gary Oldman cast in the role of Sir Winston, the War Room tour and Churchill Museum would be a treat for you!

We took a river bus up the Thames River from the Tower of London to Westminster. By accident, we saw Parliament (not the funk band from the 70s and 80s), Big Ben, the London Eye, Victoria Station, St. James' Park, Westminster Abbey, Trafalgar Square, Shakespeare's Globe Theatre, Picadilly Circus, Buckingham Palace, and HMS Belfast.

We have heard every European language spoken today and every rendition of English. We heard Chinese, Russian, and Norwegian.

One of the things I'm most impressed with is the question, "How did a fledgling coalition of 13 backward colonies with no army and no navy ever expect to win independence from England, with its majesty and might, with the most powerful army and navy in the world?" (Thanks, France!)

We have heard "Cheers!" and "Brilliant!"
We have not heard "Jolly Good!" "Cheerio!" "Gov'nah," or "Pip Pip!"

One last thing about Churchill. My favorite biographer, William Manchester, took over 30 years to write a three-volume biography of Churchill. And for good reason. I'm going to start volume three when we get home.

Churchill War Rooms Discover the life and legacy of Winston Churchill in the bunker and museum hidden beneath the streets of Westminster where he ran WW2.

04/21/2024

You won't be surprised to know that Ashley and I are members of several camping/outdoorsy Facebook groups. Shocking, I know!

On one of those pages, a man asked for a solution for being able to lift three jugs of water, 1 gallon each, to a shelf just above his head in his RV, like a cabinet above a sink or stove. He said, "I need help doing this because I'm a senior."

Hmm? A senior? So, I went to his profile page.

He's 63.

I stalked his profile page further, expecting to find some reference to a physical impairment of some kind, some sort of handicap, that would explain his comment. There was none. There were photos of a man doing things that gave no hint to an impediment. He was only 63.

"Bruh, you're only 63! You're not an invalid! You're not handicapped!" is what I wanted to write. But I didn't.

His only reason for being unable to lift the one gallon jug of water above his head was his age. He didn't say he had a bad shoulder or a bad back. He didn't say anything about bad knees or anything. It's possible that he has those things, but his age was the only reason he gave.

"Age ain't nuthin' but a number," I heard for the first time 25 years ago. I was in my early 40s then. And I just filed that phrase away in my head.

Over the years, the truth of that phrase has been evident every day.

All things being equal, how you age is up to you.

Dani Rojas is a soccer player (football) on Apple's "Ted Lasso," played by actor Cristo Fernandez. Dani's motto is "Football is life." But 85-year-old super athlete, Don Wildman's motto is "Movement is life. When you quit moving, it's over."


Ashley and I start our vacation tomorrow--my longest in 25 years! The 5:30 class will meet inside on Monday, Wednesday, and Friday. The 6:45 class will not formally meet while I'm gone, but the gym will be accessible from 6:45 to 7:45.

行ってきます!

Kyu Sakamoto - Sukiyaki (Lyrics + HQ) 04/19/2024

I have a standing offer for a free month of boot camp for anyone who can guess the song that was playing in my head that morning. Today, because the song was so obscure, I offered a lifetime membership. There were no winners.

This morning, it was this one! In 1963, it became the only song in Japanese to reach No. 1 on Billboard's Hot 100 chart. In the US, it was called "Sukiyaki" (a Japanese type of stew). The song has nothing to do with stew. This song was the first time I ever heard the Japanese language. The next year in 1964, I met my first Japanese person, the mother of one of my friends from 2nd grade. The combination of this song, and the influence of my friend's mom, started my lifelong love of all things--well, MOST things--Japanese.


This coming Monday, Ashley and I will begin my longest vacation in 25 years! We leave Monday the 22nd and will return on Friday, May 3d.

While I'm gone, the 5:30 class will meet Monday, Wednesday, and Friday. The 6:45 class will not officially meet.

Kyu Sakamoto - Sukiyaki (Lyrics + HQ)

04/19/2024

Greetings, all!

This is for the 6:45 class.
Beginning the morning of Monday, April 22nd, the 6:45 class will not meet formally until Monday, May 6th. However, the gym will be open from 6:45 to 7:45 for individual workouts. I will gladly send anyone from that class the written routine for the classic "Standard Workout." Just email me ([email protected]) and I'll send it along.

The 5:30 will meet Monday, Wednesday, and Friday (no Tues/Thurs workouts) until my return to the Quarterdeck on May 6th.

Thanks, everyone!
Tony

04/15/2024

It's Patriot's Day in Boston!
My friend, Dory Sellers Gaston, is running the Boston Marathon today! Dory, a wife, mother, and full-time dentist, qualified for Boston all while battling cancer.

GO DORY GO!!!

The race is being broadcast live on ESPN2.

JK Wedding Entrance Dance 04/14/2024

This past week, I mentioned this video and I got a lot of "WhatRUTalkingBoutTony" looks. Here ya go! These are people I wanted to be friends with!

See you in the morning! Inside!

JK Wedding Entrance Dance Our wedding entrance dance to Forever...yeah, forever.For more information or to make a donation towards violence prevention please visit our website: http:/...

04/13/2024

Greetings, all!

In August, we'll celebrate 25 years of boot camp pain, laughter, fitness, misery, health, audaciousness, strength, and occasional tomfoolery.

When I started this gig on August 2, 1999, it was just going to be a side-hustle to supplement my very lucrative teacher's salary! I intended to shut it down and move from Memphis after my youngest graduated from Houston High School in 2006. (My oldest graduated from Germantown, my daughter from Cordova, and my youngest from Houston.)

Obviously, that didn't happen. By 2006, my roots in Memphis and my love for this job were deep. I chose Memphis ... and you guys.

During the past 25 years, I've been approached by several fitness franchise companies to buy one of theirs. In every case, I had more education and experience in health and fitness than the franchise people. Their approach to fitness was lopsided and missing vital components. Some of them required the franchisees to sell stuff, including dietary supplements. Their business models never seemed like a good fit for me. Too much circus and not enough exercise science. I passed.

This past week I got another offer and I passed on that one too. Every program, without fail, focused on only one or two of the five components of a balanced health, fitness, and strength program:
1. muscular strength and stamina,
2. cardio strength and stamina,
3. flexibility
4. agility
5. balance
The older I get, the more important all five have become. When I've mentioned the missing components to the franchise people, they all say the same thing, "The client will have to address those things on their own." But, why?


SCHEDULE UPDATE!
Ashley and I will be on vacation for two weeks starting April 22. We'll be back on the Quarterdeck on Monday, May 6th.

While we're gone, all classes will be inside.
THE 5:30 CLASS:
Executive Officer Richard Bourland will be leading the 5:30 class Monday, Wednesday, and Friday. There will be no classes taught on Tuesdays and Thursdays while we're gone.

THE 6:45 CLASS
Several members of the 6:45 class will also be out of town during that time. Those include boot campers who have led the class in the past. That leaves the 6:45 class questionable while we're on vacation. Here are the options:
* I can provide a written workout plan for a volunteer(s) to facilitate
* Members of the 6:45 class can join the 5:30 class during our vacation time
* Members of the 6:45 class can stay at home and watch one of the hundreds of workout videos Ashley and I made during Covid and are still available on our YouTube channel: https://www.youtube.com/
* Members of the 6:45 class can sleep in and do their own thing.

If there isn't a volunteer for the 6:45 class, we'll suspend the class for the time Ashley and I are gone.

I'm happy to give any member of the 6:45 class a discount for their May boot camp fee to compensate for our vacation time in April.

Thanks, everybody! I'll let you all know the status of the 6:45 class by this coming Friday, if not sooner.

Have a great weekend!

Outkast - Prototype 04/11/2024

Today's Heavy Weight Wednesday Workout kicked my b***y!

I offered a "Lifetime Membership" to anyone who guessed the song that was playing in my head this morning. No winners because it was this little ditty! And I swear it's been over 15 years since I heard this song, but yet, it was playing in my head at 4:30am!

Outkast - Prototype

04/10/2024

My older brother, Jack, was my Marine Corps recruiter. Most of you know that story. Our time on active duty overlapped by a few years. One day, my unit had spent the day making beach assaults, paddling to the beach in rubber boats, establishing a beachhead, and then paddling back out into the ocean just to do it all over and over again ... ad infinitum ad nauseam.

By the time I got back to the barracks, I was soaking wet, shivering from the cold, and there was sand in every or***ce in my body. I was miserable. Coincidentally, Jack called me about the same time I got back to the barracks. He asked how I was, so I told him. I whined and moaned and complained and carried on ad infinitum ad nauseam.

The whole time, he never said a word.

Finally, after I'd whined myself out and had nothing more to whine about, he said, "You done, Sheila?" (It was the 70s before female Marines were given a chance to prove themselves as capable as any man.) Then he said, "You joined the @%&$%!&*^$$^&'ing Marine Corps ... what the ^$&*$ #% #@!$ did you expect?" 😬
"You're right, you're right ..." I shamefully said.
"You did't talk like this to the guys in your unit did you?" he demanded.
"No," I lied.
"Good, because complainers are punks and whining is boring," he reminded me.

After that, I took a different approach. Sarcasm!
"Awesome! Beach assaults today! YES!!! I LOVE BEACH ASSAULTS!"

How do you learn to endure? By enduring.
Marcus Aurelius, the ancient Roman Emperor and Stoic philosopher, said, "If it's endurable, then endure it. Stop complaining."

04/09/2024

In one of my classes a few years ago, I wrote a paper comparing and contrasting the coaching and leadership styles of Coach Bobby Knight and Coach Mike Krzyzewski. One section of the paper dealt with the relationship the two coaches had with their former players. If you know those two coaches, you won't be surprised that hardly any of Coach Knight's former players had any kind of relationship with him after their playing days were over. Coach K, on the other hand, has a long and warm relationship with his former players going back to his first season at Duke in 1980.

If you ask me, and I know that you didn't, that makes Coach K a far superior coach ... and human being. It's an unquantifiable metric that is the best indicator--more than wins and losses--that demonstrates the depth and success of the coaching.

And though I will probably always be reviled by John Calipari, many of his former players are loyal to him, not on the same level as Coach K, but certainly heads and shoulders above Bobby Knight. I will pull for Cal at Arkansas because ... well ... I'm an Arkansan.

Before I end my posts about college sports for this year, one word more about coaches, namely Dawn Staley, the coach of the championship South Carolina Gamecocks. I watched her post-game interview with great interest. She praised Iowa's Caitlin Clark for how Clark almost singlehandedly put women's college basketball in a new light this year, even calling her the GOAT.

But the truth is, Dawn Staley is the GOAT! Just Google her and you'll know why I say that. There is nothing in basketball that she has not won as both a player and a coach! But in her moment of victory over Iowa, and with the eyes of the basketball world on her, she did not gloat or even take credit for another national title. She lifted someone else up. She's a class act. Real leaders make you proud to follow them.

Real leaders lift others up and give them a noble reputation to live up to. They do not brag or steal the credit or limelight. Real leaders take the blame for mistakes but shift the credit for successes to others. It's no accident that both Coach Staley and Coach K are in a commercial together for AFLAC!

Also, and more importantly, Coach Staley's players love her.

04/08/2024

I'm looking forward to seeing you guys in the morning!

We'll stay inside until the end of April. This will help those filling in for me while Ashley and I go on vacation.

Several of you have told me how much you've enjoyed using foam rollers on Thursdays. If you haven't purchased one, you can find them on Amazon, of course, as well as sporting goods stores, Target, and sometimes at TJ Maxx.

One of the things I like about this phase of my career is that I get asked fewer and fewer questions about weight loss and more questions about functional fitness, mobility, and how to stay out of the ER!

Thank you for the gift of your time and the confidence and trust you have in me. I don't take those things for granted. I've got the best job in the world!

04/06/2024

Since last night, the sports world has been all abuzz with discussions about the end of the UConn/Iowa game. Sports people on television need to have something to talk about and the questionable foul called near the end has provided them something to fill air time with. I don’t blame them. That’s the gig, you know?

This is what I wrote on Dr. Justin Lawhead’s post regarding that call and the end of the game.

“I coached high school basketball for over 20 years, both here and overseas. I don’t think I was a great coach, but I tried to be. I’ve seen my share of bad calls that went against us. I’ve seen my share of missed calls that benefited us.

“I also refereed for 10 years. I made plenty of unintentional bad calls and missed calls that I should have made. I’m human. Whenever a coach argued with me about one of those calls he thought I missed, I just calmly said, ‘Coach, if it happened the way you said it did, then I just missed it and I apologize.’

“All that to say this, whenever we lost a close game, and maybe there were calls that didn’t go our way toward the end, my players would be angry and loud about it in the locker room—they were teenagers, after all—I would settle them down and have them take a seat. I gave a short speech about how bummed I was about the loss and then I would ask my assistant coach, ‘Coach, how many free throws did we miss?
How many turnovers did we have?
What was our rebound percentage?’

“The report was always enough to turn the vitriol down. The game only seemed decided at the end.

“In last night’s game, the foul at the end didn’t decide the game. Missed free throws, poor rebounding, and turning the ball over decided the game.”

Winning is important, for sure, but it’s not the most important thing. Helping players become the best version of themselves through sports is the most important.

That said, ask me about my toughest loss as a coach and I can tell you everything about that game … from over 20 years ago! 😉

04/05/2024

What is the secret to your success? That's a question no one has ever asked me!

Despite the above, I've spent all of my adult life studying self-improvement, relationship building, personal productivity, leadership, and goals/habits/accomplishments. I understand Life Coaches address these things.

University of Iowa basketball phenom, #22 Caitlin Clark has inspired a whole new generation of basketball players. This morning on The Today Show, they had a girl's basketball team out on their plaza running through drills and practices. These 10-12 year-old girls were interviewed and most of them mentioned Ms. Clark. But one girl in particular said something that went beyond the usual fan-girl admiration. She explained what she's doing to be more like #22. She's practicing like her.

There are precious few prodigies in the world. The vast majority of those who achieve things do so through intentional work habits. The young girl who was interviewed repeated Caitlin Clark's work ethic. Every day Clark takes 300 shots: 100 free throws, 100 three-point shots, and 100 mid-range shots. Every day. And that doesn't include all of her other workouts and drills and the practices with her team.

They say that luck favors the prepared.

Kobe Bryant had a work ethic that shamed his fellow NBA greats. When Tiger Woods was a teenager, he went to the driving range before school and hit 500 balls. After school he practiced and played rounds and rounds of golf. Admitedly, these two were talented, but they magnified that talent through hard work and discipline.

Habits of hard work and discipline can make the difference for an average person. Trading leasure time for time doing the hard things--the work--leads to improvement. When I see someone accomplished at something observable, like playing a musical instrument, or excelling at a sport, for example, I know they traded time they could have been doing something else for the time to become accomplished at that thing.

Time must be traded.

Everyone wants to win, but not everyone wants to prepare to win. The will to succeed means nothing. It's the will to prepare to win that means something. This is not only true of sports, it's true of life. Are we willing to say no to the good thing in order to say yes to the hard work that leads to the excellent thing?

Study the lives of those who've accomplished great things, and you'll find lives built on simple daily habits of self-improvement and discipline. I'm not talking about the worthless rich who inherited their filthy wealth. I'm talking about those who received little to nothing from the station of their birth, but took those ordinary, common, and average things and fashioned something remarkable out of them.

Here at the end of college basketball season, I'm reminded that those college coaches just two games from the championship are probably not geniuses at basketball offense. (They "might" be.) Every player wants to shoot. Every player wants to score. I never had to inspire players to shoot. But the truly great coaches sold their players on the value of trading offense--the glory--for the hard work and discipline of practicing defense. Offense wins games. Defense wins championships.

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Videos (show all)

Since I started studying Japanese again, I've made you endure many of my adventures in butchering the language. .Here's ...
Hey, everybody!!I love our Heavy Weight Wednesday workout! It was good to see you this morning!Many of you watched our v...
Hey, everyone!.A couple of quick things.1. We will be CLOSED for Memorial Day. .2. Covid is still around. In the past tw...
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A short 5 minute video to tell you something important.
AN EXCELLENT BALANCED WORKOUT!

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Big Hurt’s Athletics uses strength and conditioning along with speed and agility drills to help gr

FPB-Fitness & Performance Box FPB-Fitness & Performance Box
Memphis, 38119

Fitness & Performance Box

Fat burn Fat burn
Memphis

On this page, I am promoting products related to health & fitness. providing the best products which are related to health & fitness from various brands

Kidokinetics Memphis Kidokinetics Memphis
Memphis

Kidokinetics Memphis is a fun and engaging kids fitness program serving ages 1-10!

kenetixpf kenetixpf
4000 Summer Avenue, 103
Memphis, 38112

Coach Kenny • Personal Training + 1 on 1 Training + Semi-Private (2-3) • Classes

Flipping Out, LLC Flipping Out, LLC
1665 Bonnie Lane Suite 104
Memphis, 38028

Flipping Out, LLC provides equitable and affordable tumbling training to youth ages 4 to 17.

Ape S*t Fitness Ape S*t Fitness
Memphis

Arrow Bungee Arrow Bungee
2715 Bells Highway, Jackson
Memphis, 38305

This is a high intensity low impact workout/ dance class that is the most fun you will ever have