VALUES May 2020 Tulsa

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10 Minute Cleaning Trick Page 4

Oklahoma Waterfalls Page 18

Beginners 5K & 10K Training Page 44

In This Issue

4 No time to clean? Here’s how to speed clean in 10 minutes.

3 Ways to Teach Kids Good Money Habits.........................................................28 AVB Bank.............................................................11 Advantage Roofing and Construction LLC........46 BA Med Spa & Weight Loss Center....................11 BMW of Tulsa......................................................7

Inola Portable Buildings & Pole Barns..............47 Jersey Mike’s Sub...............................................48 LCI Concrete........................................................33 Midwest Pathogend...........................................40 Mother Nature’s Pest Control & Lawn Care.......48 NE Oklahoma Students @HomeLearning with RSU Public TV......................................34

Bob Moore Chrysler Dodge Jeep Ram of Tulsa........................................................26

Oklahoma’s Waterfalls...............................18

Dental Careers of Tulsa.......................................36

Premier Collision Center....................................7 Premium Cabinets..............................................23

District on Main, The...........................................22

Preventing Dryer Vent & Chimney Fires............................................24

Drytect..................................................................37

RCB Bank.............................................................22

Fence & Roof Damage Experts....................38

Restoring Body Health & Feet Unlimited.........14

GNC, Draper Family GNC...................................16

Rolling Through Spring..............................42

Getting in Step with Custom Orthotics.......32

Sooner Lawn.......................................................7

Gleam Guard Wood Refinishing.......................30

South Pointe Chevrolet......................................3

Grassroots Healthcare........................................14

South Pointe Chrysler Jeep Dodge...................6

Grigsby’s Carpet, Tile & Hardwood....................29

Tile by Tony Inc....................................................17

Who is the Best Concrete Driveway Contractor?.................................................12

USHEALTH Advisors............................................15

How to Clean Your Home in 10 Minutes.................................................4 How to Train for a 5K..................................44 |

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Now is a great time of year to explore Oklahoma’s scenic parks and waterfalls.

Black Hat Cleaning Services..............................17

Central Bank of Oklahoma................................18

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18

Why Choose Superior for Garage Doors, Service & Repairs........................................8 Wood Floor Store & More..................................10

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Jeff Galloway, inventor of the RUNWALK-RUN training method opens up the possibilities of running and completing a marathon.

Value News Magazine MAY, 2020 WWW.VALUENEWS.COM

Value News Magazine is distributed throughout Northeast Oklahoma and is published monthly by Values, Inc., P.O. Box 35525, Tulsa, OK 74153, 918-828-9600.

All 5 area community issues may be viewed online at ValueNews.com.

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How to Clean Your Home in 10 Minutes

BY MARY BRANSFORD

FAMILY POWER CLEAN

Do a 10-minute power-clean every day. Make it a game. Set the timer and turn on dance music (see below), and we clean as much as you can in that quick spurt. The kids put their toys away while you focus on the one area that you see needs the most immediate attention,

GET YOUR BEST CLEAN ON WITH THESE CHEAP AND PRACTICALLY EFFORTLESS CLEANING HACKS. such as the floors, kitchen, or bathroom. Last but not least, give yourself or family a fun activity afterward as a reward.

Energize your home keeping with music and turn chore time into party time. You will be amazed at how much quickly and easily cleaning the house can be. So blast on the music … pull out your vacuum and duster…and get going!

Want to make your own housework playlist? Start with the top songs featured below… (from Comparethemarket.com) According to Compare the Market’s research of real housework playlists; these are the 10 songs most likely to be on a cleaning playlist: 1. “Senorita,” by Shawn Mendes 2. “Mr. Brightside,” by The Killers 3. “Bad Guy,” by Billie Eilish 4. “Uptown Funk,” by Mark Ronson 5. “Bohemian Rhapsody,” by Queen 6. “I Wanna Dance With Somebody,” Whitney Houston 7. “Truth Hurts,” by Lizzo 8. “I Don’t Care,” by Ed Sheeran (Justin Bieber) 9. “Shape of You,” by Ed Sheeran 10. “Someone You Loved,” by Lewis Capaldi 4

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STINKY CAR? Use pure vanilla extra on a few cotton balls and tuck under your car seats and trunk, and within a day or two, the smells will disappear. This can also be used in other stinky places too!

REMOVING PET HAIR FROM FURNITURE

Use a damp rubber glove and work your hand over furniture to collect fur. The damp glove works like a magnetic to pick up hair. A lint roller is also a good choice for this chore.

HOME CLEANING DISINFECTANT Chemical-free cleaning solutions like vodka is proven to eliminate germs and odors and can be mixed into many homemade cleaning product recipes. Use any brand, except not flavored vodka.

STAINS ON COFFEE MUGS AND MORE A Magic Eraser can be used to scrub a nasty shower curtain, as well as remove stubborn coffee stains from your favorite mug.

ELIMINATE UPHOLSTERY STAINS There’s no need to hire an expensive professional to get those stains out of your upholstery. Instead, rub a little bit of shaving cream (anything but the gel kind) into the stain, let it sit for 30 minutes or overnight, and then blot it dry. Just make sure that you test this method out on a hidden area of your couch before actually putting it to use, as there is always a small chance of damaging the fabric.

GRUNGY TUB Use a half a grapefruit sprinkled with salt to quickly and easily scrub your tub.

The salt creates an abrasive texture while the acid from the grapefruit breaks down stains.

MATTRESS FRESHEN-UP The easy way to limit bacterial contamination and allergyprovoking dust on your bed is to use a vacuum and some baking soda. Vacuum your mattress, next apply a sprinkling of baking soda, and let it sit for a few hours to absorb any odors, vacuum again, and you have helped make your bed a cleaner place to sleep.

STEAM CLEAN YOUR MICROWAVE Clean dried splattered food from your microwave by filling a microwave-safe bowl with a few tablespoons of white vinegar and a cup of water.

Cook on high for about three minutes. Your microwave will quickly steam up, making those caked-on messes easier to wipe away.

THE POWER OF VINEGAR FOR YOUR COMPUTER KEYBOARD, SHOWER HEAD & COFFEE POT Vinegar is known to combat bacteria activity. For your coffee pot, simply fill your coffee maker’s reservoir with a few tablespoons of white vinegar mixed with water, run it, and then run it once more

with only water to eliminate any lingering vinegar smell.

That spotty shower head in your bathroom is just as gross as it looks. In fact, one 2009 study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that 20 percent of shower heads tested were contaminated with Mycobacterium avium, which can cause serious respiratory health issues. Fill a sandwich bag with white vinegar and affix it to your shower head with rubber bands and leave to soak overnight.

Research from the American Society for Microbiology suggests that the acetic acid in vinegar significantly diminishes bacterial counts, even when it comes to hard-to-beat germs like tuberculosis. For your computer keyboard using a toothbrush and 50/50 vinegar and water solution, gently scrub the keys and/or wipe down with a soft cloth.

EASY BLENDER CLEANING Clean your dirty blender the easy way to remove stuck-on sticky stuff by pouring some warm water, a little baking soda and a drop of dish soap into your blender—pulse for a few seconds. Finish with a good rinse or place into the dishwasher.

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WHY CHOOSE SUPERIOR FOR GARAGE DOORS, SERVICE & REPAIRS

BY MACY GOODNIGHT

F

or 12 years, Superior Overhead Door has been committed to proving their name says everything about their business.

Owners Steve and Tammy Lewis are positive they are providing their customers with everything they promise. “We strive to represent ourselves truthfully,” said Steve, “by standing stronger than our competitors and always being what we say we are.”

Superior is recognized for top-rate customer service. “Not only are our products superior,” said Tammy, “but we get compliments on our staff all the time because of the service

we provide.” “When you’re getting available in different colors. “You feedback like that from your customer don’t have to do anything to it,” base,” Steve added, “you know you’re said Steve, comparing them to the doing what you’re supposed to be custom wood doors, which must be doing, and it feels good.” prepped and stained or painted after In addition to standard steel doors, installation. Customers can see the they also offer custom wood designs many wood finishes available on site, and accent hardware for the latest or shop online. trends in home curb appeal. With A newly expanded showroom a wide array of selections to choose gives customers more to see and from, most any budget can be experience, to assist in making the accommodated on pricing. “We are most optimal choice for their home. very competitive with our pricing “It gave us the opportunity to show with a better bang for your buck,” how much we can do,” said Steve. said Steve.

“Customers can use all of their senses Metal doors are also available to make a choice.” in a wood-look, with plank style Tech-savvy customers will appreciate the latest in hightech overhead door motors now available, as all new systems come with the ability to operate doors from the convenience of their cell phone. “This is convenient for when you leave your garage door open after you leave,” said Tammy.

“You can now check to make sure Above: Wood-look metal doors are elegant and durable.

Left: Service vehicles are always recognizable.

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it’s closed, and even operate it from your phone.” The increased security is a bonus, as well as the added convenience of wi-fi. Also available are operators with back up batteries in case of power outages. The newest motors are quieter, smoother and sturdier than ever before.

Oklahoma weather makes durability a requirement, especially for overhead doors. “Many people don’t realize how important the garage door is during major storms,” said Steve. “The door needs to stay in place during high winds for home stability.” Some specialty doors are wind rated to withstand winds up to 150 mph. Wind ratings will dictate pricing on these durable doors.

Steve and Tammy recommend thinking ahead for spring weather and ensuring overhead doors are maintained. The experts at Superior can provide annual maintenance on overhead doors to ensure they are working properly and can recommend updates to keep

them online and operating safely and efficiently.

Superior’s technicians are highly trained for installation and maintenance, and all technicians will always be identifiable, as they will arrive in a Superior Overhead Door service vehicle for added security.

It is in the smallest details that Superior delivers to ensure that they are providing their customers with the absolute best in overhead door sales and service. “Our customers trust us, and they know we are going to do it right,” said Steve. “Our name says it all. We want to be superior to our competition.”

SUPERIOR OVERHEAD DOOR 6998 S. 145TH E. AVE. | BROKEN ARROW, OK (918) 258-3667 WWW.SUPERIOROVERHEADDOORS.COM

Above: Superior Overhead Craftsman Mark McAnally builds a custom wood door.

Below: Owners Steve and Tammy Lewis.

“Our name says it all.

We want to be superior to our competition.”

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WHO IS THE I BEST CONCRETE DRIVEWAY CONTRACTOR?

BY MACY GOODNIGHT

n any industry, having a specialized niche in a particular market may seem like it would give a business an edge. For LCI, this is an absolute truth, as they proudly proclaim, “We do driveways!”

Since 2005, the business philosophy at LCI has focused on extraordinary customer satisfaction, quality workmanship with the highest quality materials, and rapid project completion while maintaining the greatest standard.

Owner, Kalan Paul, comes from a background of custom luxury home development and believes this experience is a great resource for his clients. “I’ve been through the entire design process with customers, and designed and built million dollar or more homes throughout midtown Tulsa and the surrounding area,” he said.

“I’m very familiar with the design process.”

For clients of LCI, a project begins with a meeting at the customer’s home to analyze their needs and wishes for driveway replacement or repair. “The customer can walk me through what they want to accomplish, and I can advise on time frames, ideas, and potential for them to be aware of before we get started,” said Kalan. “Once I meet with them, I will get all the necessary measurements and go back to my office to compile the estimate, and we can a project going very quickly.” Nearly 30%-40% of their

SINCE 2005, THE BUSINESS PHILOSOPHY AT LCI HAS FOCUSED ON EXTRAORDINARY CUSTOMER SATISFACTION, QUALITY WORKMANSHIP WITH THE HIGHEST QUALITY MATERIALS, AND RAPID PROJECT COMPLETION WHILE MAINTAINING THE GREATEST STANDARD. Left: Owner, Kalan Paul.

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projects are alterations beyond just repair, to expand, or add special features to the existing driveway, such as a sidewalk or porch repair or replacement. Kalan is always happy to offer his design expertise to ensure his customer’s complete satisfaction. “I’m a big fan of doing radius concrete as an option other than doing a 90˚ when there is a transition from driveway to sidewalk,” he said. Aesthetics are always taken into consideration in the design. LCI does require a 600 sq. ft. minimum for each project, so any sidewalk or porch addition would need to be included with the driveway work.

As initial meetings take place at the customer’s home, Kalan assures his potential clients of his honesty, integrity, and proficiency with over 100 job references listed on their website that customers can visit to see his work, and possibly speak with previous customers for review. “They are welcome to go by and look at them,” said Kalan. “Maybe even ask the owners if they are happy with the work.”

Many call LCI when they feel their driveway has become

AFTER

AFTER

BEFORE

unsightly, with stains or other blemishes. Most people will know they need to call LCI when they begin seeing cracks or chips.

When cracks or peeling of the top layer begin, it will only get worse from there. If cracks begin to gape or the sides become uneven on the surface, this could be a sign of structural issues beneath the driveway that need to be addressed. “It’s not going to get better,” said Kalan.

“The main reason the concrete raises and lowers structurally is a lack of infrastructure,” he

BEFORE

continued. “Hairline cracks are normal, but I highly recommend incorporating a metal infrastructure inside the concrete for durability.” Rebar is the standard for stability, as it helps to keep the concrete together despite small cracks. It also will not pull apart, or allow raising and lowering on the sides of cracks.

It is also recommended to dowel into existing concrete, such as a garage floor. This process entails drilling holes into the standing concrete and inserting rebar into the holes that run will through the newly poured concrete. This provides further stabilization and durability in the new driveway.

Kalan and his team at LCI are the authority when it comes to driveway repair or replacement.

Call them today for an analysis of your concrete, from the curb to your front door. For more information, or to see their project gallery, visit their website at www. lcitulsa.com or call (918) 960-1440 to make an appointment.

LCI CONCRETE

1216 E. KENOSHA STE. 104 | BROKEN ARROW, OK (918) 960-1440 | WWW.LCITULSA.COM  @LCICONCRETE

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Excellent Employee Health Benefit…

Grassroot’s Corporate Healthcare Program What is corporate health?

Corporate health at Grassroots Healthcare is an affordable wellness program you can offer to your employees to help them stay on top of their health and prevent illness. The corporate health package is $50 a month for employees with no additional charge for office visits. If a participating member needs a blood test or lab work, Dr. Tate only charges for the cost of the test.

As a participant in the corporate health program, patients have direct cell phone access to Dr. Tate for advice and urgent medical care. If you need a procedure, Dr. Tate only charges $10 to $20.

What are the benefits of corporate health?

You shouldn’t sacrifice access to health care due to the high costs. Dr. Tate at Grassroots Healthcare offers you and your employees an affordable alternative that may relieve some of the stress surrounding health insurance, deductibles, and care medical expenses.

Plus, providing your employees with access to quality health care may help: · Reduce sick time · Improve employee morale · Increase productivity · Decrease employee turnover Access to an affordable health care program may also improve both professional and personal

relationships for your employees by reducing stress levels at work and at home.

What can participants expect from the corporate health program?

Dr. Tate is an internal medicine physician who takes a holistic approach to care, so you can expect excellent health care that focuses on whole-body wellness, not a symptom or an illness. Instead of prescribing medication, she looks for the underlying cause of your health issue to provide treatment aimed at the root of the problem so you not only get symptom relief, but possibly a cure too.

Dr. Tate also utilizes nutritional supplements and hormones to help patients either reduce medication needs or discontinue use altogether, which also helps save on health care costs. She also helps her patients make better lifestyle choices to improve overall wellness, which may prevent future health issues and improve your quality of life.

For a corporate health program that’s affordable, thorough, and focused on wellness rather than sickness, call Grassroots Healthcare, or schedule a consultation using the online booking tool.

Call today or schedule a visit using the online booking tool.

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klahoma is graced with some of the most beautiful lakes with pristine shorelines in America. With close to 55,646 miles of shoreline, our state’s shoreline measures more than most of the gulf coast and Atlantic. Even more magnificent are the waterfalls. There is nothing like the beauty and essence of a cascading waterfall in the summertime.

Have you ever considered taking a great waterfall adventure? You might just want to throw a picnic in the car and take a short road trip to some or all of these.

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Travel to Southeastern Oklahoma to see the beauty of this waterfall and the nature surrounding Broken Bow Lake. There are several nature trails for the novice adventurer, those that want to explore but no go off the beaten path to the very challenging trails for only the experienced adventurers. Plan to go for a day or stay at the campgrounds or cabins and bed and breakfast places to choose in the area. Family fun can be found all around Broken Bow. Canoe, kayak, and paddle boards rentals, mini-golf, horse-back riding trails and zip lining. Let’s not forget about the abundance of fishing. Food and shopping options galore. Check out the many restaurants, winery’s, brewery’s and plenty of shopping.

About a three-hour drive from the Tulsa area; take US-75 south to OK-3 in Pushmataha County, exit 16, follow OK-3 to US-259 N/N Park Dr. Broken Bow.

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Found in the Wichita Mountains, Medicine Park not only is home to waterfalls, it is also at the base of the Wichita Mountains. Bath Lake allows swimming and is open 7 days a week, starting Memorial Day weekend through Labor Day. Hours: 10 a.m. to 8 p.m. It does not cost anything to visit for the day, it does cost $2 to swim along the falls. Campgrounds and cabins are available to rent for overnight or longer stays. The beauty extends beyond the falls into the town as you look around you will see walls of granite and cobblestone that naturally grows. The town’s history includes outlaws and horse thieves, as well as Will Rogers, Wiley Post, Frank Phillips, Bo Wills, Al Capone, Bonnie and Clyde, Pretty Boy Floyd, and Roy Rogers and Dale Evans. Such beauty and history are only a few reasons to come visit. Hoka Hey Motorcycle Challenge July 15-18 the starting point for a 10,000-mile journey covering 48 states with an End of Road Party on July 28th.

About a three-hour drive from the Tulsa Area; I-44 west to OK-49, exit 45, follow OK-49 to East Lake Drive in Medicine Park.

One of the most famous waterfalls in Oklahoma, this 77 ft. Beauty is a must see. This waterfall is breathtakingly beautiful, so bring your camera. You can’t swim in the waterfall’s crystal clear water but there are places to swim nearby. Admission into the park is $5 per vehicle.

Campsites are also available for animal charge. Close by there are several outdoor activities for family fun; hiking, wildlife watching, biking, and fishing. There are several restaurants and shopping close as well. A tidbit of history; West Siloam Springs which is close by the Natural Falls in Colcord, was originally known as “Dripping Springs,” which became popular and prosperous due to the summer health resort known for the healing powers of its spring waters. The falls were used as a backdrop in the movie, “Where the Red Fern Grows” in 1973.

Just a short drive about an hour away from the Tulsa area; take I-244/US-412 east towards Arkansas. Follow US-412 East/US-59 South to your destination in Dripping Springs.

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Oklahoma’s tallest and most stunning waterfall. Turner Falls park is open 24 hours a day for you campers, the campgrounds fill up quickly during the summer so call ahead and reserve your spot. There are cabins for rent nearby as well.

Day admission is also available and is open 6 a.m. to 8:30 p.m., children under five are free. Tickets are purchased per day per person ranging from $7-$14. The park has been a place where people go to enjoy since 1868. There are two natural swimming pools, caves, nature trails and natural wildlife to explore. It’s also known as the “Heart of the Arbuckle’s.”

Less than a three-hour drive from the Tulsa area. Take I-44 West to I-35 South, exit 51 for US-77 toward Turner Falls.

Chickasaw National Recreation has the most popular falls in Travertine. Summer heat can overheat the smallest to the biggest of kids.

Enjoy swimming in ice-cold waters while delighting in the elegance of the falls. Enjoy picnicking, hiking, camping, boating and fishing. Be sure to stop by the Travertine Nature Center open Thursday through Monday from 9 a.m. to 5:30 p.m. Children can participate in the park’s Junior Ranger program and earn a Junior Ranger patch, badge and certificate. The falls and natural pools were once considered to be “healing waters” in the 1910-20’s.

Admission: a day-trip is completely free to enjoy. For folks who want to make a weekend of it, camping fees range from $14 to $30 plus a $9 reservation fee. According to the National Park Service, you must make your reservation for a campsite no later than seven days from the date you’re looking to camp out.

Less than a three-hour drive from the Tulsa area, take I-44 west to US-377 south to Murray County. Take Perimeter Road to your destination.

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preventing dryer vent & chimney FIres T

BY MACY GOODNIGHT

he iconic look of Black Hat Cleaning Services, Inc. has become synonymous with honesty, integrity and unsurpassed professionalism. When you see the hat, you know you’re getting the absolute best in chimney, air duct and dryer vent cleaning.

In 1977, owner and founder, David Harris, Sr. started his chimney sweep business in a time when healthy living in the home was gaining traction.

In 1983, he bought the first air duct cleaning truck in Oklahoma and began providing the best service in its class. By the following year, they incorporated dryer vent cleaning.

Over the years, his company has evolved into a trusted name in the

business. “It’s amazing in this industry to have this kind of longevity,” he said. “Everywhere I go, I wear my hat.

I always wanted everyone to recognize my company with my top hat.”

The services provided by Black Hat encompass comprehensive safety and overall health in the home.

Chimney sweep services as well as dryer duct cleaning, are essential for fire prevention, and air duct cleaning is vital for the air quality inside the home, ensuring a healthy breathing environment. David offers constructive advice with service to assist in cost savings for energy usage and can even result in less frequency in required cleaning service. “Air duct cleaning times depend on

Below: You can’t miss the Black Hat Cleaning van when it’s in your neighborhood.

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how often you change your filters, what kind of filter you’re using, and their placement,” he said. “If you’re using the right filters and keeping those fresh, you’ll actually have a less frequent need for professional cleaning service.” On average, air duct cleaning is standard once a year for those using less quality fiberglass filters.

Fire burning chimneys are recommended to be cleaned depending on wood-burning capacity, with a standard recommendation of professional sweep every 3 to 4 ricks of wood burned. Gas burning fireplaces only need cleaned every 15 to 20 years. “If you’re not sure if your chimney needs cleaning, at least have

it inspected,” David said. “If you’ve never had it cleaned, clean it!”

With cooler weather coming soon, fireplaces will likely see more use, but most people spend more time indoors as a result of colder temperatures. The air quality within the home should be clean, without dust and particles blowing around in the air that is breathed.

Dryer duct cleaning is sometimes overlooked by homeowners but should be a top priority regarding fire safety. Many home fires are caused every year by the lint that gets trapped within the pipes and once ignited can quickly burn throughout a home. “Dryer lint is the best thing you can use to start a campfire,” said David. “It is highly flammable. You don’t want that trapped in your wall as a fire hazard.”

David’s sound advice for homeowners is only a small part of the comprehensive service provided

by Black Hat. Honesty and integrity are at the forefront of his business practice and what his customers see when they see him in his top hat.

“My customers know that they can trust me to be honest, and take care of them, give them peace of mind.”

Over the years, just as David’s hat has gotten taller, the services have evolved to become more efficient, time-saving and thorough. “I was one of the first people in this business to clean a chimney from the bottom up, and it was a quicker, cleaner, and safer cleaning process then,” he said. Chimney cleaning can take up to 45 minutes. David loves his work and the people he serves.

“This is my 42nd year in business, and many more years ahead.”

BLACK HAT CLEANING SERVICES 5146 S. 94TH E. AVE. | TULSA, OK (918) 747-1510 | WWW.BLACKHATNOW.COM  @BLACKHATCLEANING

Right: For over 42 years, Black Hat Cleaning Services owner David Harris, Sr. has been serving N.E. Oklahoma.

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3 Ways to Teach Kids Good Money Habits

RCBbank.com/GetFit

Spend, Save and Share Jars Many parents teach their kids the value of hard work by paying them for chores. You can take this a step further by talking about what they can do with their hard-earned cash. Get three jars and add the label spend, save, and share to the jars.

Then sit down talk to them about where they want to put the money and how much in each jar. This is also a great way to learn how to count change.

Budgeting for Groceries

VS.

Before you go to the grocery store, make a budget and shopping list of the items you need. Then have your kids guess the cost of different items. When you get home, compare the receipt with your shopping list and discuss the differences. This is also a great chance to teach kids the difference in price between name brand and generic items. Make a list of items and have your kids look online to find out how much money they can save by choosing generic items over name brand products.

Needs and Wants Discuss the difference between needs and wants. In order to survive, you have needs. Food, water, shelter, and clothing are examples. Wants are things you would like to have but aren’t always necessary. Take this a step further by taking a large white sheet of paper and writing “needs” at the top of one column and “wants” at the top of the other. Then have your kids cut out images from magazines and grocery advertisements and put them in one of the two columns.

Afterward, you will have a visual to discuss their choices. There are gray areas, so be prepared to tell your kids why cookies are food, but that doesn’t make them a need.

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Left: John Chatzigiannidis (D.O.M.P, C.PED), takes the time to ensure each patient receives the most comprehensive evaluation and treatment.

GETTING IN STEP WITH CUSTOM ORTHOTICS

BY MACY GOODNIGHT

T

he motto of John Chatzigiannidis(D.O.M.P, C.PED), owner and practitioner at Feet Unlimited and Restoring Body Health, is simple but rare in today’s bustling world.

“I treat the patient, not the clock.

No question or problem is too big or small!” Feet are his specialty, and optimizing his patient’s overall health begins with the proper steps.

Located in The Warren Medical Building at 6465 S. Yale Ave., Suite 608, it is their mission to help their patients move better, feel better and live better. For almost 20 years, John has practiced as a trusted Certified Pedorthist, with emphasis on manual osteopathic manipulation, therapeutic diabetic shoes, ankle-foot orthotics, and custom-made orthotics. His insight on biomechanics is providing revolutionary care for his patients, and contributing to their complete well-being.

“I am one of a few people who make custom orthotics locally,” said John. “They are not made for everyone, as there are certain problems and conditions that dictate practical 32 |

application.” Most candidates for custom-orthotics will have experienced pain, discomfort, or issues in the feet or elsewhere in the body caused by pronation, flat feet or misalignment.

In some cases, patients will have been born with one leg slightly longer than the other. “True custom orthotics are like wheel balancing,” John said. “Like a car, when the wheels are balanced, the entire body works better.”

Patients with orthotic needs will receive a thorough Biomechanical Exam to evaluate and ensure that all requirements are met for an effective and successful outcome. The patient is asked to bring several frequently worn pairs of shoes in with them for the exam, to research wear patterns that will show unequivocally how a person’s feet are being used while walking or during activity. A full podoscope screening will also be utilized to show exact pressure points on the soles of feet. A postural study will be conducted as well, to examine what the body is doing in conjunction with the feet. Video of the patient walking will be taken to assess the gait cycle. “Then we present all of our findings to the patient with all of

VALUE NEWS TULSA MAY 2020 WWW.VALUENEWS.COM

this information so that they can be educated and informed on their need for orthotics,” said John. “The last thing we want to do is have a patient scratching their heads. A patient should understand how it all works.”

Once the evaluation is complete, an impression is taken of the feet, and a cast is made. The custom-orthotics are handmade in John’s lab, and patients will usually get them back within a week. After two weeks, a follow-up visit will take place to ensure the patient is comfortable and seeing the desired results. Adults and children will find the benefits of this pedorthic care.

Other services provided by John include manual osteopathic manipulation, therapeutic laser therapy and much more, in an effort to ensure that their patients are living their best lives.

For more information on customorthotics and other services provided

by Feet Unlimited, Inc. and Restoring Body Health, visit their website at www.restoringbodyhealth.com, or call for an appointment at (918) 747-8224.

RESTORING BODY HEALTH & FEET UNLIMITED

6465 S. YALE AVE. STE. 608 | TULSA, OK (918)747-8224 | WWW.RESTORINGBODYHEALTH.COM Below: Podoscope screening is utilized during a biomechanical exam to find pressure points in the soles of the feet.

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NE Oklahoma Students @HomeLearning

with RSU Public TV Tulsa, Sequoyah School Districts Provide Teacher-Led Classes over RSU’s Public TV Channel 35.1

BY CLARICE DOYLE

R

ural and urban educators are joining forces with RSU Public TV to bring daily learning experiences to hundreds of thousands of northeast Oklahoma school children who find themselves staying at home due to statewide school closures.

RSU TV’s @HomeLearning

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programming airs daily Monday through Thursday, 9 a.m. to noon.

It features a range of academic and physical education options, delivered in 30-minute segments, taught by certified classroom teachers and community education partners from Tulsa. Many of the classes are live broadcast.

VALUE NEWS TULSA MAY 2020 WWW.VALUENEWS.COM

TPS classes address core subject areas such as the arts, STEM, physical education, as well as social emotional learning and more. Sequoyah teachers are also providing multi-grade level lessons focused on reading, math, social studies and science with each lesson including enrichment

opportunities.

Interactive reading and story time are presented by the Tulsa CityCounty Library staff each Friday, 9 to noon. @HomeLearning is slated to continue through May 15.

Station Manager Royal Aills said RSU TV launched @HomeLearning in response to a direct reach out from Sequoyah Public Schools (Rogers County) Superintendent Dr. Terry Saul, when he learned that suspension of the school year due to the COVID-19 pandemic was a real possibility.

“We are thrilled to partner with RSU TV to provide additional engagement opportunities for our students through the end of the school year.

The live programming that will be provided by our staff and community partners will be another great way for students and families to engage in learning during this time.”

-TPS Superintendent Deborah Gist @HomeLearning now includes Distance Learning options provided by Tulsa Public Schools and community partners such as Tulsa Regional STEM Alliance, Discovery Lab, AHHA Tulsa, Kang’s Taekwondo, YMCA of Greater Tulsa, Opportunity Project, Outdoor Classroom at Woodward Park. @HomeLearning online also provides access to regionally unique experiences including virtual tours of the Will Rogers Memorial Museums, Phillbrook

Museum of Art and the Gilcrease Museum. Visit www.rsu.tv/ learning.

“Broadcasting locally produced and teacher-led distance learning content is a perfect fit for RSU Public TV,” Aills said. “We’ve been doing this for over 30 years on the higher education side. Expanding our educational mission to include elementary and secondary public school opportunities that reflect our regional need is another best practice for our station.”

RSU Public TV is a licensee of Rogers State University. Its geographic reach includes all or portions of 24 northeastern Oklahoma counties and 1.2 million viewers. RSU TV is accessible free over-the-air and is carried by most regional cable and satellite television providers.

“We are doing all we can to continue to serve our students and our community during these times,” said RSU President Dr. Larry Rice. “One unique ability we have is our public television station. I am proud of the leadership from our station to partner with public schools in delivering remote instruction.”

The State Department of Education officially closed all school facilities to the public and suspended the remainder of the school year on March 25th replacing in classroom learning with individual Distance Learning Plans approved for each school district.

To learn more about RSU Public TV’s @HomeLearning programming, visit www.rsu.tv/ learning for the daily programming schedule and other online learning opportunities.

RSU PUBLIC TV

1701 W WILL ROGERS BLVD | CLAREMORE, OK (800) 823-7210 | WWW.RSU.TV  @RSUPUBLICTV |  @RSUTV

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SEVEN WAYS TO KNOW A CAREER IN

Dental Assisting MIGHT BE FOR YOU

1. You are a people person: Do people ever tell you that you have a chipper, yet calming presence? According to Colgate, “Dental anxiety and phobia are extremely common. It has been estimated that 9-15 percent of Americans avoid seeing the dentist because of anxiety and fear.

That’s about 30-40 million people.” A key to any dental assistant job description is to be able to help put folks at ease and ensure they have a positive experience in the office.

2. Job security and satisfaction are important to you: The dental

industry is ready for you! The U.S. Bureau of Labor statistics projects a nearly 24 percent growth over the next 10 years, which means your dental assistant training is in-demand. Beyond just being in-demand, dental assisting was ranked No. 17 among health care support jobs in this year’ U.S. News and World Report poll.

3. You have the heart of a teacher:

With health care coverage reaching more Americans than ever, more people are making regular trips to the dentist. Through community and school-based programs, education on the importance of oral health is taking root. That means you’ll be interacting and teaching a diverse group of backgrounds and ages how to maintain their teeth, gums, and mouths for years to come. You would be helping people maintain

their oral health, giving them the quality of life and personal appearance everyone wants.

4. You find work-life balance attractive: There’s nothing wrong with a

9-5 job. In fact, it’s what most current dental professionals enjoy most about their jobs. The flexibility, regularly scheduled hours and teambased offices mean you can make a difference at the office and at home.

5. A fast-paced environment doesn’t bother you: Dental Assistant

programs will help you learn quickly that there is little downtime in a professional office. Invest in a good pair of tennis shoes. You’ll be on the move.

When you’re not greeting patients and helping the office stay on schedule, you’ll be in exam rooms, sterilizing equipment and managing patient records. When you’re looking at how to become a dental assistant, in addition to visiting accredited dental assistant schools near you, consider if the aforementioned five things apply to you. If they do, call us today for your free information packet and begin preparing for your future career today!

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careers, the training for becoming a dental assistant is easy-to-do and does not take years or an entire college degree to complete. This is what makes becoming a dental assistant ideal for anyone fancying a mid-life career change. In as little as 10 to 14 weeks, you could earn your Certificate in Dental Assisting and be on your way to a rewarding career in the healthcare field.

Call for your FREE information packet! (918) 640-4111 Licensed by O.B.P.V.S., since 1998

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www.dentalcareersoftulsa.com

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FENCE & ROOF DAMAGE EXPERTS

BY TOM FINK

D

on’t let the name fool you: Advantage Roofing & Construction handles much more than just roofing and construction.

From siding to deck work, repair work to fencing and more, Advantage Roofing & Construction workers come with the expertise and experience to tackle all of your light or heavy projects, drawing from more than 50 years of craftsmanship, quality service, hard work and superior products.

And it the coming months, it would be even more to your advantage to reach out to Advantage as company owner Scot Willis will be giving away free fencing.

“We’re going to be giving away 150

feet of free four-inch picket fence posts, four-inch runners, etc. – this also includes a 4 foot walk gate,” said Scot Willis, owner, Advantage Roofing & Construction. “To be eligible for this, all a person has to do is go to Facebook, like our page, comment and share it and when we reach 500 likes, we’ll give the fencing away.”

Future giveaways are planned in the coming year, Willis said, to include another 150 feet of free fencing, and in summer time, a free roof giveaway.

Willis, who owns and operates several businesses, has more than 15 years of personal experience in the field of construction, having overseen operations of Advantage for the past three, “constructing” a successful

Right: Advantage Roofing & Construction owner Scot Willis.

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business along the way.

“I started the company (Advantage) three years ago in 2017, and we’re soon to head into our fourth (year),” he said.

“I was originally an engineer, and that’s something I still do, but I initially got into construction because of a neighbor of mine, who had his own roofing company. I went to work for him, and as it turned out, I found out that I really liked the work, so I’ve been involved in some form of construction or another since then.”

Willis enjoyed construction so much that he decided to study it in school,

Below: Advantage Roofing & Construction workers are adept at all home repair and improvement jobs, such as fencing, roof work and decks.

after which he went to work with an oil and gas company, later undertaking his own business venture with Advantage.

“I won’t lie, the money’s not bad, but really that wasn’t the reason why I got into construction,” he said. “For me, my favorite part of what I do is what I can bring to each job that I do, to the work – my integrity,” he said. “Unfortunately, in this field, as in any other field, there are people who are good at what they do, and people who are bad at what they do, there are people who will deal fairly with the customer and people who will take advantage of the customer.

“Unfortunately, the bad ones don’t just hurt the customer, they hurt everyone else – all the people working construction who know what they’re doing and are good at it,” he continued. “It doesn’t take but one bad construction job or company to damage the reputation of all the good ones – to give them a bad name.

What I want to do, what I’ve always done, and what I’ll continue to do is earn my good reputation through the quality of my work – one job at a time, and being the kind of roofing and construction company that people think highly of helps give similar

companies a good name.

“Construction is something I’ve wanted to do most of my life, and even though this isn’t my only business, it’s one that I’ve worked very hard to be a success – if we weren’t doing our job, the company wouldn’t have grown into the success it is today,” he said. “Believe me, construction isn’t easy work, and if it wasn’t something I cared about, I wouldn’t be doing it, but I do, so I do.”

Work is done through inhouse employees, Willis said, but subcontractors are sometimes called upon for specialty work, and all working for Advantage only do so after they have passed background checks and drug tests.

“Our ‘area’ that we cover is basically from 1-35 and east,” he said. “In addition to the residential jobs we take, many of our customers are commercial, and well-known names, like Lowe’s, for example. Our work is in 15 Lowe’s stores all across the state. We do their fencing, siding, roofing, decks, etc. We probably do more than 20 projects every week for Lowe’s.”

Willis said Advantage has done projects for Lowe’s in Claremore, Tulsa, Bixby, Ponca City, Stillwater, Tahlequah, Muskogee, Bartlesville, Grove and others.

But commercial or residential, big name or little, Willis said each project is approached with the same level of professionalism and integrity.

“Our bottom line is to always work

Above: Advantage employees Blake and Scott digging post holes to be used to hold posts to support a fence at a residence in Claremore.

with honesty and integrity, to follow through on everything we do, to make our customers as satisfied as possible – obviously, there are jobs that are more challenging than others, but customer satisfaction is highly important to us,” he said. “Over the years, I’ve seen materials, and the quality of materials change, improve, but one thing that never changes or goes out of style is the need for people to know that they can trust you – that they can rely on you -- and having integrity in what you do accomplishes that. We follow through from start to finish.”

So, whether it’s a new roof, repairing an existing roof, fence work, deck work, or some other home or business project, take advantage of a good thing by contacting Advantage Roofing & Construction.

Advantage Roofing & Construction holds and “A” rating with the Better Business Bureau and is rated five stars on HomeAdvisor.

For more information or to inquire about project costs, visit them online at www.advrc.net.

ADVANTAGE ROOFING & CONSTRUCTION

1732 SOUTHWEST BOULEVARD | TULSA, OK (918) 344-3860 | WWW.ADVRC.NET  @ADVANTAGEROOFINGCONSTRUCTIONLLC

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h g u o r h T g n i ll o R

BY SHANNON SMITH

T

his year will mark the beginning of one of the most extraordinary times in history as we’ve all taken shelter in our homes to stay out of harm’s way. When the news of this mysterious “coronavirus” hit the worldwide news in January, I was traveling in Southeast Asia. For most of the month, I explored food markets and took cooking lessons in Vietnam, Indonesia, and Hong Kong. News of the virus was in the headlines, but life was buzzing along normally in most of the cities I visited. But when I traveled to Macao, which is the “Las Vegas” of Asia on the southernmost tip of China, there wasn’t a soul in the streets. Ordinarily, this city would be bustling with tourists and revelers, and I remember thinking, “this would never happen in our Las Vegas.” Looking back, I realized I got a glimpse of what was to come.

I returned home in February, full of new recipes and a new appreciation for Asian food, particularly Indonesian. I was preparing for my Asian cooking classes when the world came to a halt just a few weeks later. Not only were my classes on hold, but it also seemed my whole life was on hold.

So, the only way I knew to cope was to get in the kitchen and cook. As I stood over my stove, stirring pots 42 |

Spring

VALUE NEWS TULSA MAY 2020 WWW.VALUENEWS.COM

of soups and stews, I wondered what I could possibly do to help others during this time of uncertainty.

Since food is my love language, I decided to do what I do best - feed people. I dropped off meals at my friends’ doorsteps. I fed nurses and police officers. I baked cookies for farmers who delivered eggs to my doorstep. Then, I was asked to make cooking videos to help those stuck at home who needed a little inspiration for meals while in sheltering in place.

Nearly every day during the month of April, I have taught someone how to cook—and I’ve never felt so useful.

I’ve also spent more time outside and even planted a garden. I probably jumped the gun a bit, but I couldn’t help myself during those sunny early spring days. I’ve stopped to watch the birds as they build their nests and sing to each other. They

sit on the fence watching me pick weeds, probably wondering why I am spending so much more time in their territory and wishing I would go away so they can get back to normal.

In many ways, I do look forward to going out into the world again, eating in my favorite restaurants, traveling the globe, and, of course, hugging my friends. But in some ways, I will miss this slowed-down life, watching my lettuce grow and baking cookies while listening to the birds tweet. As much as I enjoy being on the go, I’ve found a new appreciation for the smaller, quieter moments.

I hope you have found some joy the past few weeks, and I hope you got some time to try out new recipes and share it with those you love. If you’d like to add a little

Asian influence to your repertoire, you’re going to love my recipe for spring rolls that I brought back from Vietnam. I have been obsessed with making spring rolls lately, and they are as easy as to whip up as they are delicious. The basic ingredients can be found at most grocery stores, but I encourage you to fill them up with veggies grown with love by your local farmers. This summer may be different from those in the past, but I encourage you to still seek out locally grown foods and support our farmers who have worked tirelessly to produce delicious vegetables and herbs. You can find more of my recipes at ChefShannon.com.

CHEF SHANNON SMITH

WWW.CHEFSHANNON.COM /CHEFSHANNONSMITH |  @CHEFSHANNONSMITH

Vegetable Spring Rolls with Sweet Chile Sauce Serves 8 - I love spring rolls because you can really fill them with whatever you’ve got in the fridge. When I was in Vietnam, we filled them with sautéed beef and vegetables, and they were delicious. But, I like the vegetarian version better, actually. Many spring rolls have raw vegetables inside, but these have both cooked and raw, which gives you a lot of different textures and flavors. If you don’t have all these ingredients, add whatever you want. Spring roll wrappers are readily available in nearly every grocery store, and they are easy to use. The rolls are best within two hours of assembling, so plan accordingly.

• • • • • • • • • • •

1/4 cup coconut oil (or canola oil) 2 cups shredded cabbage 3 carrots, peeled and grated 3 stalks celery, chopped 1/2 red onion, thinly sliced 1 jalapeno, chopped 2 cups shitake mushrooms, sliced 1 cup bean sprouts 1/2 teaspoon Morton kosher salt 1/2 cup Daikon radish, cut into matchsticks 1 cup mint leaves

• • • •

1 cup Thai basil leaves 2 green onions, chopped Edible flowers (optional) 8-10 spring roll rice papers

Sweet Chile Sauce: • 1/4 cup rice wine vinegar • 1/4 cup water • 3 tablespoons sugar • 1 teaspoon minced Thai red chile (or another red chile) • 1 garlic clove, minced • Juice of half a lime Heat the oil in a large skillet over medium-high heat. Add the cabbage, carrots, celery, onion, jalapeño, mushrooms, and bean sprouts. Cook for about five minutes, until just soft, but not mushy. Stir in 1/2 teaspoon of salt. Remove from heat and put on a plate to cool. Meanwhile, on another plate, arrange the radish slices, mint leaves, basil leaves, green onions, and flowers.

Set aside with the vegetable plate. In a bowl, add 3 cups of hot water. One at a time, dip the rice paper into the hot water and press to

submerge. It should soften in about 30 seconds, and remove to a plate or board. At the bottom, one-third of the circle, place 3 tablespoons of the cooked vegetable mixture. Top with 4 slices of radish, 3 mint leaves, 2 or 3 basil leaves, 1/2 teaspoon of green onions, and some flowers.

Fold in the left and right sides of the rice paper, then fold the bottom edge up and over the filling, rolling tightly toward the top. Repeat with remaining rice paper and filling. Replace the water with hot water, as needed. The rolls can be made two hours in advance. Cover with a damp cloth until you’re ready to serve them.

Serve with sweet chile sauce.

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| 43

How to Train for a 5K Lose Weight, Improve Endurance & Agility!

O

kay, so many of us have been indoors and gained a few unwanted pounds over the past few months. One of the best, lowest-cost ways, to improve your lifestyle and lose weight is to set a goal and train for a 5K or 10K. Realistically, a 5K is a great distance for a beginner; its 3.1 miles and you can prepare in just two months. We found Jeff Galloway’s training schedule to be efficient and effective. Jeff has worked with over 300,000 runners of all ages and abilities and is the inventor of the Galloway RUN-WALK-RUN method. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we are all designed to run and walk – and he keeps finding ways to bring more people into the positive world of exercise.

On the right are Jeff ’s 5K and 10K training calendars. Need more

44 |

information? Jeff Galloway’s website, JeffGalloway.com, is host to Jeff ’s training and coaching programs, products and services, retreats, training groups and more.

How to use the 5K training schedule: Consider using this fifteen-week 5K run training schedule as your guide. It’s tailored for beginners or anyone who wants to complete a 5K race. You can also adapt it for a 5K walk.

This 5K training schedule includes a mix of running, walking and resting.

This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.

If you’d like to choose a different exercise instead of walking on the walking days, you can try cross-training and do alternative exercises such as water running,

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Above: Pictured, center, Jeff Galloway

cycling or rowing.

Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 15 minutes.

As the weeks progress, you’ll gradually increase time spent running and reduce the time spent walking. Or you can always walk, if you’re adapting the training for a 5K walk.

One day a week — Friday on this 5K schedule — is a day of rest from exercise. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you’d like. Also take a day of rest the day before your race. On this 5K run training schedule, race day falls on Saturday of your fifteenth week.

5K/10K Training Schedules • Don’t wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one.

• Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end. The conservatism will allow you to recover faster.

• Every other day you can cross-train instead of walking. Cross country ski machines, water running, cycling, and any other mode which you find fun and interesting (but non-

pounding) will improve overall fitness.

• Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could

talk. It’s okay to take deep breaths between sentences, but you don’t want to “huff and puff ” between every word.

• As the runs get longer, be sure to keep your blood sugar boosted by

eating an energy bar (or equivalent) about an hour before exercise.

To learn more about the supportive and friendly Galloway training group in Tulsa, email Maurine Dobson at tulsagalloway@gmail.com.

5K Training Schedule Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

Walk or XT

Run 10-15 Min

Walk or XT

Run 10-15 Min

Walk or XT

Off

Run 1 Mile

2

Walk or XT

Run 15 Min

Walk or XT

Run 15 Min

Walk or XT

Off

Run 1 Mile

3

Walk or XT

Run 15-20 Min

Walk or XT

Run 15-20 Min

Walk or XT

Off

Run 1.5 Miles

4

Walk or XT

Run 15-20 Min

Walk or XT

Run 15-20 Min

Walk or XT

Off

Run 1.5 Miles

5

Walk or XT

Run 20-25 Min

Walk or XT

Run 20-25 Min

Walk or XT

Off

Run 2 Miles

6

Walk or XT

Run 20-25 Min

Walk or XT

Run 20-25 Min

Walk or XT

Off

Run 2 Miles

7

Walk or XT

Run 25-30 Min

Walk or XT

Run 25-30 Min

Walk or XT

Off

Run 2.5 Miles

8

Walk or XT

Run 25-30 Min

Walk or XT

Run 25-30 Min

Walk or XT

Off

Run 2.5 Miles

9

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 3 Miles

10

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 1.5 Miles

11

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 3.5 Miles

12

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 1.5 Miles

13

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 4 Miles

14

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 2 Miles

15

Walk or XT

Run 30 Min

Walk or XT

Run 30 Min

Walk or XT

Off

Run 5K Race

10K Training Schedule Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

Walk or XT

Run 20-25 Min

Walk or XT

Run 20-25 Min

Walk or XT

Off

Run 2 Miles

2

Walk or XT

Run 20-25 Min

Walk or XT

Run 20-25 Min

Walk or XT

Off

Run 2 Miles

3

Walk or XT

Run 25-30 Min

Walk or XT

Run 25-30 Min

Walk or XT

Off

Run 3 Miles

4

Walk or XT

Run 25-30 Min

Walk or XT

Run 25-30 Min

Walk or XT

Off

Run 4 Miles

5

Walk or XT

Run 30-35 Min

Walk or XT

Run 30-35 Min

Walk or XT

Off

Run 2 Miles

6

Walk or XT

Run 30-35 Min

Walk or XT

Run 30-35 Min

Walk or XT

Off

Run 5 Miles

7

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 2.5 Miles

8

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 6 Miles

9

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 3 Miles

10

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 7 Miles

11

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 3.5 Miles

12

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 4 Miles

13

Walk or XT

Run 30-45 Min

Walk or XT

Run 30-45 Min

Walk or XT

Off

Run 10K Race

(Reproduced with permission, Jeff Galloway, JeffGalloway.com, 4.27.2020)

XT = CROSS TRAINING

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