Embed Size (px)
Citation preview
Mission Statement “It is the mission of the Rowlett Chamber of Commerce to represent the business community, promote economic well-being and quality of life.”
Chamber Board of Directors
Greg Mitchell, Chairman The Mitchell Law Firm. LP Barry Young - Past Chair Oncor Staci Thomas, EA Chair Elect Lakeside Tax & Bookkeeping Becky Encinia Chick-fil-A of Rowlett Dr. James Fowler, DC First Step Chiropractic Larry Glick Individual Sheila Hair My Computer Guy Cliff Hand Recherche Furnishings Drew Howard H & S Manufacturing Company Eva Hummel Baylor Medical Center at Garland Nelda Lavender Community Bank - Rowlett Owen Lokken The Law Office of Owen Lokken, LLC Kenneth McKelroy Edward Jones Investments Robert Montgomery, Treasurer LPMC / Lake Pointe Health Network Kim Nguyen Dry Clean USA Robbie Ryan The Ryan Insurance Agency Robbert van Bloemendaal Travel Leaders James Williams, Secretary Raymond James Financial Services, Inc. Vernon Schrade - Chairman Emeritus Schrade Properties
Chamber Staff
Diane Lemmons, President Carol Prano, Membership Services
Laura Keasling, Communications
Rowlett Chamber of Commerce
Office Address 3910 Main Street Rowlett, TX 75088
Mailing Address 3910 Main Street Rowlett , TX 75088-5075 Ph. 972/ 475-3200 FAX 972/ 463-1699
email: [email protected]
Web Site: www.rowlettchamber.com
The Correspondent Monthly Newsletter ~ June 2013
To The Membership. . . .
Rowlett Freedom 5K On Main Thursday, July 4th
Sign-in is 7:00 AM – Start is 8:00 AM
CLICK HERE FOR MORE INFO AND TO REGISTER ONLINE.
About the Young Entrepreneurs Academy The Young Entrepreneurs Academy, or YEA!, is a groundbreaking educational program that takes students in grades six through twelve through the process of starting and running real businesses over the course of a full academic year. Students work in close cooperation with local leaders of industry, community members, and educators to develop ideas and objectives, write business plans, pitch potential investors, obtain funding, register with governmental agencies, develop their brand identity and much more! By the end of the class, students own and operate fully functioning businesses that can be carried on after graduation. Students learn to make a job--not just take a job! YEA!’s direct mission is to help students embrace their passion, energy, creativity and talents, launch a venture, and view entrepreneurship as synonymous with success and freedom. In 2008, YEA! “spun-off” from the University of Rochester, where it was formed in 2004 with support from the Kauffman Foundation, to create its own not-for-profit corporation, YEA! Inc., which is currently launching sites in colleges, universities and high schools across the country to provide comprehensive, exciting entrepreneurship education, leadership development and innovation training to youth between the ages of 11 and 18 years old in the United States thereby making the program available to students at a variety of geographical regions, and providing them with skills they need to succeed in the 21st Century. For more information about the Young Entrepreneurs Academy, please call 585.272.3535 or visit www.yeausa.org. You may reach the local program at 972-475-3200. Begin as a student and finish as a CEO!© ###
Local Community Cheers YEA! For Entrepreneurship Garland Independent School District and Rowlett Chamber of Commerce Welcomes Young
Entrepreneurs Academy
Contact: Diane Lemmons 972-475-3200 - office 972-400-2733 - cell [email protected]
Member Services • Membership Directory • Monthly Newsletter Electronically • Monthly Membership Luncheons • Members’ Memo Board • Member Only Referrals • Internet Exposure & Links • Newcomer Packet Participation • Ambassador Program • Business of the Month Recognition • Make a Connection • Friday Night Live Networking • Seminars New Member Services • Ribbon Cuttings & Ground Breakings • Special Recognition in Chamber Publications • Includes First Membership Luncheon • Membership Plaque • Opportunity for Discount Sponsorships in Chamber Publications Special Events • Annual Stampede Night • Annual Awards Banquet • Annual Golf Tournament • Taste & Trade of Rowlett Local Involvement • Leadership Rowlett • Teacher & Principal of the Month Program Information Source • Promotion of Rowlett • Member Only Referrals • City Maps & Directories
SynApps Labs 3106 Lois Rowlett TX. 75088 214.475.0559 [email protected] Nake Sekander President Coldwell Banker Appex 4016 Rowlett Rd Rowlett, TX 75088 214.677.7933 [email protected] Pam Bell Realtor GF Dental Rowlett 2409 Lakeview Parkway Suite #300 Rowlett, TX. 75088 972.412.2828 www.gfdental.net Dr. Beth Williams Owner Teresa D. Abney Rowlett TX. 75089 972.412.5983 [email protected] Ms. Teresa D. Abney
Welcome
New Members xx/xx/13 - x1/xx/13
Add these new members to your Business Directory.
Thank You for your investment in Rowlett & the Chamber of Commerce.
Action Coach 3201 Blair Oak Dr. Rowlett, TX 75089 (972) 979-3761- http://actioncoach.com/treyfinley
JUNE MONTHLY MEMBERSHIP LUNCHEON - JUNE 12, 2013 Junes Program will be a Networking Lunch...Where Everyone Speaks!
Every person at the luncheon will be given the opportunity to introduce yourself and a 30 second commercial on the microphone.
This is the format currently used at our Make a Connection program on Thursday mornings. We look forward to seeing you there and hearing about your business.
Host:
Join us on June 12th at the Rowlett Community Centre - 5300 Main St., Rowlett, TX 75088
Food Service begins at 11:30am Come early and network Guests are always welcome Bring brochures & promotional items for the Information Table.
Reservations should be made before 5:00pm Monday, June 10th
Please be aware that if you make a reservation and do not attend you must cancel by Noon on Tuesday before the luncheon or you will be invoiced.
Cost is $15.00 for Chamber Members and $20.00 for Non-Members. Remember when you make a reservation food is purchased. When you don’t show up, it costs the Chamber.
To RSVP Call 972-475-3200, email Carol Prano at [email protected] or go online at www.rowlettchamber.com. Or CLICK HERE and RSVP online.
RSVP & Pay online at the same! (Master Card, Visa & Discover)
Make A Connection Every Thursday Morning 8:00am - 9:00am
@ Jason’s Deli, 5601 President George Bush Hwy., Ste. 100
$3.00 fee for light breakfast and coffee.
Please Mark Your Calendar For The Following Events.
June
Wed. June 5 8:00 am Ambassadors Meet at the Chamber Office Tues June 4 11:30 am Ribbon Cutting Liberty Heights @ 963 W. Yellow Jacket Ln. Rockwall Thurs. June 6 8:00 am - 9:00 am “Make A Connection” Networking Event ~ 13th, 20th & 27th Wed. June 12 11:30 am Monthly Membership Luncheon @ Community Centre - 5300 Main St Fri. June 14 NOON Small Business Network Luncheon at Kyoto’s Tues. June 18 8:00 am Board of Directors Meeting Tues June 18 1130 am Ribbon Cutting Green Automotive @ 5100 Grisham Road, St.103 Fri. June 21 5:00 pm - 7:00pm Friday Night Live Elite Print Management & Cybernut Solution @ 3910 Main Street Rowlett, TX. Tues June 25 11:00am Business of the Month - Cosa Nostra @ 6510 Dalrock Rd.
July
Wed. July 3 8:00 am Ambassadors Meet at the Chamber Office Thurs July 4 8:00 am Freedom 5K on Main Street Thurs. July 11 8:00 am - 9:00 am “Make A Connection” Networking Event ~ 18th, 20th & 27th Wed. July 10 11:30 am NO - Monthly Membership Luncheon Tues. July 16 8:00 am Board of Directors Meeting Fri. July 19 5:00 pm - 7:00pm Friday Night Live - xxx @ xxx
MAKE A CONNECTION May Sponsor
8502 Liberty Grove Road (972) 499-7768
www.stonebridgevet.com
Networking event held every Thursday, 8:00 - 9:00am at Jason’s Deli, 5601 President George Bush Hwy., Ste. 100. $3.00 fee for light breakfast and coffee.
Bring Plenty of Business Cards!
May Friday Night Live was at Rowlett Gold & Silver Exchange FNL a fun way to meet some great contacts for your business and have a blast doing it.
JUNE BUSINESS
OF THE MONTH
COSA NOSTRA’S
Restaurant 6501 Dalrock Rd.
Rowlett, TX. (972) 412-7622
Presentation will be Day
June 25, 2013 11:00 am
Join us for the plaque presenta-tion in recognition of this outstanding Business.
JUNE FRIDAY NIGHT LIVE
Friday, June 21th 5:00 - 7:00
FNL networking event is a fun way to meet some great contacts for your business and have a blast doing it.
Grab your Business Cards & Let's Have Some Fun!
This is a Chamber sponsored networking event.
Elite Print Management 208 West Rusk Suit B Rockwall, TX. 75087 (214) 771-3490
Cybernut Solutions 337 Oaks Trail suit 108 Garland, TX. 75043 (972) 767-5842 www.cybernutsolutions.com
Friday Night Live will be held at Chamber of Commerce
3910 Main St. Rowlett, TX
PHOTO
Chamber Ambassadors
Chair James Williams - Raymond James Fin. Services
Vice Chair Kim Nguyen - Dry Clean USA, Co-Chair
Tammy Alexander - Proforma Printmotions Mary Bell - Community Bank - Rowlett Mitch Brown - PayChoice Hayes Carter - Anytime Fitness Andrea Chandler - Elite Print Management Doug Chandler - Elite Print Management Sandy Chase - Chase Home Physical Therapy Services Shawn Council - The Council law Firm, PLLC Brad Davidson - Anytime Fitness Allen Dermesropyan - Rowlett Gold & Silver Exchange Lisa Frazier - My Computer Guy Suzan Fulton - ACTOR Alisha Harrington - Jason’s Deli Cliff Hand - Recherché Furnishings Jan Hand - Recherché Furnishings. Mindy Harris - American National Bank Brenda LaMonte - Brendal’s Bakery & Cupcake Couture Kevin Lawson - Lawson & Co. CPA’s Lucy Massey - Re/MAX HINET Kenneth McKelroy - Edward Jones Investments Jason Michaels - Massage Envy Spa Pam Minatrea - Individual Felipe Resendiz - Williams Funeral Directors Robbie Ryan - The Ryan Insurance Agency Craig Schill - Lake Cities Community Church Becky Sebastian - ACTOR Tammie Slater - Bowl-a-Rama Dave Spooner - Dave Spooner Photography Curtis Starnes - Rest Haven Funeral Home Staci Thomas - Lakeside Tax & Bookkeeping Alex Trader - Combined Insurance Robbert van Bloemendaal - Travel Leaders Teresa Wallack - BIS - Health Insurance Nicholas Warner - Liberty Mutual Insurance Chris Wilson - Lake Pointe Health Network Angela Womersley - The Home Depot Bari Woolley - City Blends Healthy Café & The Costlow Insurance Group, Inc.
City Council meetings are held on the 1st & 3rd Tuesday - 7:30 pm
P & Z meetings are held on the 2nd & 4th Tuesday - 7:00 pm
City of Rowlett Television Network RTN 16 Video on Demand
Work Sessions are telecast at 7:00 pm on Wed. & Fri./ Sat. 12:30 pm
Your Business Ad Needs to be here!
DO NOT MISS OUT!
Phone: 972-475-3200 Fax: 972-463-1699
Business Ad runs for 3 months or longer.
Call or go online to see Ad Agreements. www.rowlettchamber.com - Under Membership
Info 3 Month Rate $120.00
(Subject to change without notice)
www.rowlettdryclean.com www.resthavenfuneral.com
www.mycomputerguy.com
BUSINESS OF THE MONTH for MAY
Community Bank
5900 Rowlett Road Rowlett, TX 75088
(972) 463-5660 www.communitybank-tx.com
PHOTO
972-772-3269 www.flower-box.com
3701 Rowlett Road
Rowlett, TX 75088 972-412-5195
www.resthavenfuneral.com
“Service That Exceeds Expectation” TFSC Lic. #2169
AMBASSADOR OF THE MONTH FOR APRIL- BARI WOOLLEY
City Blends Healthy Café … Making the country healthier, one city at a time … Offering a delicious and healthy alternative to fast food
Costlow Insurance … Auto Insurance, Home Insurance, and Business Insurance … Serving Texas Since 1981 Their philosophy is simple: support you, their customer, with the best possible customer service their team of licensed insurance agents can provide.
City Blends Healthy Café 3518 Lakeview Parkway, Rowlett, TX 75088
(972) 463-6200 ~ www.cityblends.com
The Costlow Insurance Group, Inc. 3521 Main Street, Rowlett, TX 75088
(972) 463-8043 ~ www.costlowinsurance.com
It is with great pleasure the Rowlett Chamber recognized Community Bank as Business of the Month for May Am-bassador Robbert van Bloemendaal presented the plaque toast. Vice President Bank Manager Nelda Lavendar. In the picture with Nelda from left to right are Market Presi-dent Mike McCallum, Mary Bell, Nelda Lavendar, Rob-bert van Bloemendaal, Sharon Anderson and Mike Cloud.
As an independently owned bank, Community Bank combines personal service with the latest technology, so our customers can have the most current products and services delivered in a friendly, professional atmosphere. We are dedicated to lending strength to our communities through loans for personal and business needs to ensure that families and business owners can attain their dreams.
For details on how Community Bank can assist you visit their web site www.communitybank-tx.com
WELCOME TO THE CHAMBER!
The Chamber is proud to Recognize and say Welcome to these new Members with a Ribbon Cutting.
April 30, 2013 - May 31,2013
972-463-8300 www.communitybank-tx.com
Thank You to our Ribbon Cutting Sponsors:
972-412-2273 www.lakepointemedical.com
Rowlett Health and Rehab General Store Lemapu Lemanua Director
9300 Lakeview Parkway Rowlett, TX 75088
(972) 475-4700 http://www.seniorcarecentersltc.com
May 24, 2013
Eagle Tire & Wheel John Zanawer, Owner
5120 Grisham Dr. Rowlett, TX. 75088
(972) 412-7861 May 9, 2013
Edic Stephanian, MD & James Hayhurst, MD 6800 Heritage Parkway, Ste. 104 Rockwall, TX 75087 (972) 487-6400 http://www.northdallassurgical.com (700 Walter Reed Blvd., Ste 311 – Garland, TX 75042)
Stonebridge Veterinary Hospital of Rowlett Dr. Kurt Avery Owner
8502 Liberty Grove Road Rowlett, TX. 75089
(972) 499-7768 http://www.stonebridgevet.com
May 14, 2013
Attend a Chamber Monthly Membership Luncheon … Drop your business card in a drawing for a chance to have your company/business SPOTLIGHTED in the next month’s Chamber newsletter “The Correspondent!”
FREE MEN’SHEALTH EVENT
Regular checkups should be a part of every man’s routine. Join us for It’s a Guy Thing, a FREE health event, to learn about maintaining and improving your health. This event includes:
SATURDAY, JUNE 22 • 8 AM-11:30 AMHyatt Place Dallas/Garland
Firewheel Conference Center5101 N. George Bush Highway
Garland, TX 75040
DON’T MISS OUR
Physicians are members of the medical sta at one of Baylor Health Care System’s subsidiary, community or a liated medical centers and are neither employees nor agents of those medical centers, Baylor Medical Center at Garland or Baylor Health Care System. ©2013 Baylor Health Care System BMCGar_625_2012 CE 05.13
TO REGISTER: CALL 1.800.4BAYLOR ORGO TO BAYLORHEALTH.COM/GUYTHING
• Cholesterol including HDL, LDL and triglycerides*
• Glucose*• Blood pressure• Height & weight• Diabetes education• Glaucoma screenings• Sleep disorders• Healthy grilling demonstration …
and much more
* For a more accurate reading, do not eat or drink anything
after midnight before the screening. You may take your
regular medications as directed.
Health Education Presentations• Orthopedics
- Joint replacement surgery- Rehabilitation
• Digestive Health- Treatment options and long-
term relief for Acid Refl ux or Gastroesophageal Refl ux Disease (GERD)
July 4th 7:00 AM Registration 8:00 AM Start
Downtown Rowlett3910 Main Street
sign up onlinewww.rowlettchamber.com
972-475-3200
On MainRowlett
Freedom 5k
$25.00 Entry FeeDiscount for a Family of 4
Kids Under 12 are FreeMust sign up by June 15th to be guaranteed
a T-Shirt and MedalRun, Walk or Stroll
Read and Sign the Following Waiver
In consideration of your acceptance of this race entry, I, my heirs, executors and administrators forever release and discharge any and all rights, demands, claims for damages and cause of suit or action known or unknown, that I may have against The Chamber of Commerce or City of Rowlett, and any and all participating race sponsors and directors, officers and employees for any and all injuries in any manner arising or resulting from my participation in said race. I attest and verify that I have full knowledge of the risks involved in the race, that I assume those risks, that I will assume and pay my own medical and emergency expenses in the event of an accident, illness or other incapacity, regardless of whether I have authorized such expenses, and that I am physically fit and sufficiently trained to participate in this race. I release rights to any and all photographic material and computer information The Rowlett Chamber may choose to release for this event without obligation to me. I have read the foregoing and certify my agreement by this signature, or if under 18 my parent’s or guardian’s.
________________________________________________ ______________ Signature of participant or parent of minor Date
T-Shirt Size: S M L XL XXL (circle one)* *If registering online you MUST specify T-Shirt size and click YES to accept WAIVER.
ENTRY FEES: $25 (early registration)* $30(late registration) *Early registration ends June 7 at 4pm
Discounted Rate for a Family of Four or More ($5.00 off per participant)
MUST COME TO CHAMBER TO REGISTER TO TAKE ADVANTAGE OF DISCOUNTED RATE! Refunds will not be possible / Race will be held rain or shine.
Make checks payable to: Rowlett Chamber of Commerce
Mail entry form and payment to: Rowlett Chamber of Commerce 3910 Main Street, Rowlett, TX 75088-5075
Mailed forms must be received by June 7, 2013
Register in person at: Rowlett Chamber of Commerce 3910 Main Street - Rowlett, Texas 75088
Rowlett Freedom 5K on Main Form
____________________________________________________________ Last Name First Name
___________________________________________________________________________ Street Address Apt. #
___________________________________________________________________________ City State Zip ____________Male ____________ Female __________ Age (on day of run)
Birth Date _____________________________ (Month/ Day/ Year) (_____) _____-____________ (______) ______-___________ Home Phone Work Phone
Freedom 5k on Main
Please stop by Anytime Fitness in Rowlett for instructions or questions regarding this workout plan.
Workout 1 Workout 2 Workout 3 Workout 4
Week 1 Walk 6min Run
1min, Walk 2min
Run 2min, Walk
2min Run 1min,
Walk 2min Run
2min, Walk 2min
Walk10min
Total: 30 min
Walk 5min Run
1min, Walk 2min
Run 1min, Walk
1min Run 1min,
Walk 2min Walk
7min
Total: 20 min
Walk 6min
Run 1min
Walk 2min
Run 2min
Walk2min
Run 2min
Walk min
Run 1min
Walk 2min
Walk 10min
Total: 30 min
None
Week 2 Walk 6min Run 2min
Walk 1min Run 2min
Walk 2min Run 1min
Walk 2min Run 2min
Walk 2min Walk
10min
Total: 30 min
Walk 5min
Run 2min
Walk 2min
Run 1min
Walk 1min
Run 3min
Walk 2min
Run 2min
Walk 7min
Total: 25 min
Walk 5min
Run 2min
Walk 2min
Run 3min
Walk 3min
Run 3min
Walk 3min
Run 2min
Walk 2min
Walk 5min
Total: 30 min
None
Week 3 Walk 5min Run 2min
Walk 2min Run 3min
Walk 3min Run 3min
Walk 3min Run 2min
Walk 2min Walk
5mikn
Total: 30 min
Walk 5min
Run 2min
Walk 1min
Run 2min
Walk 2min
Run 3min
Walk 5min
Strength -2x
each of the
following:
Squats -
15 reps
Plank/Hig
h
Walk 5min
Run 2min
Walk 2min
Run 4min
Walk 3min
Run 3min
Walk 3min
Run 4min
Walk 4min
Strength -2x each of
the following:
Squats -15
reps
Plank/High
Pushup
hold10
None
Pushup
hold10
seconds
x2
Single Leg
Balance
20second
s each leg
Quadrupe
d Core
10reps on
each side
Total: 20 min +
Strength
seconds x2
• Single Leg
Balance
20seconds
each leg
• Quadruped
Core 10 reps
on each side
Total: 30 min +
Strength
Week 4 Walk 5min
Run 4min
Walk 3min
Run 3min
Walk 2min
Run 4min
Walk 2min
Run 3min
Walk 4min
Strength -2x each of
the following:
Squats -15
reps
Plank/High
Pushuphold
10 seconds
x2
Single Leg
Balance
20seconds
each leg
Quadruped
Core 10reps
on each side
Total: 30 min +
Strength
Walk 5min
Run 4min
Walk 3min
Run 3min
Walk 2min
Run 4min
Walk 2min
Run 3min
Walk 4min
Total: 30 min
Walk 5min
Run 5min
Walk 3min
Run 4min
Walk 3min
Run 3min
Walk 2min
Run 2min
Walk 3min
Strength -2x each of
the following:
Squats -15
reps
Plank/High
Pushup
hold10
seconds x2
Single Leg
Balance
20seconds
each leg
Quadruped
Core 10 reps
on each side
Total: 30 min +
Strength
None
Week 5 Walk 5min Run 5min
Walk 3min Run 4min
Walk 3min Run 3min
Walk 2min
Walk 4min Run 12 min Walk 4 min
Total: 20 min
Walk 5min Run 5min
Walk 2min Run 5min
Walk 3min Run 3min
Walk 2min
Walk 5min Run 8min
Walk 5min Run 8min
Walk 5min Run 4min
Walk 5min
Run 2min Walk 3min
Strength -2x each Of the following:
Squats -15 reps
Plank/High
Pushup (hold 20seconds x2
Single leg Romanian
Deadlifts (10 reps each leg)
Quadruple opposite
arm/leg raises Total: 30min + Strength
Run 2min Walk 3min
Strength -2x each of the following:
Squats -15 reps
Plank/High Pushup hold 20
seconds x2
Sing Leg Romanian
Deadlifts -10 reps each leg
Quadrupled opposite
arm/leg raises
Total: 30 min + Strength
Total: 40min
Week 6 Walk 4min Run 6min
Walk 2min Run 5min
Walk 3min Run 5min
Walk 5min Strength -2x each of
the following:
Squat Jump -10 reps
Plank/High Pushup with Rotation (5 each side)
Single leg Romanian
Deadlift -10 reps each leg
Quadrupled Opposite
Arm/Leg Raises -10 reps each
side
Total: 30 min + Strength
Walk 4min Run 12min Walk 4min
Total: 20 min
Walk 4min Run 6min
Walk 2min Run 5min
Walk 3min Run 6min
Walk 5min Strength -2x each of
the following:
Squat Jump -10 reps
Plank/High Pushup with Rotation (5 each side)
Single Leg Romanian
Deadlift (10 each leg)
Quadrupled Opposite
Arm/Leg Raise (10 each side)
Total: 30 min +
Strength
Walk 4min Run 10min Walk 4min Run 8min
Walk 5min Run 4min
Walk 5min
Total: 40 min
Week 7 Walk 3min Walk 3min Walk 3min Walk 3min
Run 8min Walk 3min Run 2min
Walk 2min Run 8min
Walk 4min Strength -2x each of
the following:
Squat Jump -10 Reps
Plank/High Pushup with Rotation (5 each side)
Skaters (30 sec)
Pushup (10 Reps)
Quadruped Alternate Opposite
Arm/Leg Raises (10 reps each
side) Total: 30 min + Strength
Run 15min Walk 2min
Total: 20 min
Run 10min Walk 4min Run 10min Walk 3min
Strength – 2x each of the following:
Squat Jump -10 Reps
Plank/High Pushup with Rotations (5 each side)
Skaters (30 seconds)
Pushup (10 Reps)
Quadruped Alternate Opposite
Arm/Leg Raises
Total: 30 min + Strength
Run 12min Walk 4min Run 8min
Walk 4min Run 6min
Walk 3min
Total: 40 min
Week 8 Walk 2min Run 10min Walk 4min Run 10min Walk 4min
Strength -2x each of the following:
Squat/Jump (15 Reps)
Plank/High Pushup with Rotation (8 each side)
Quadruped Alternate Opposite
Arm/Leg Raises (10 each side)
Total: 30 min +
Strength
Walk 5min Run 20min
Total: 25 min
Walk 2min Run 10min Walk 4min Run 10min Walk 4min
Strength -2x each of the following:
Squat Jump (15 Reps)
Plank/High Pushup with Rotation (8 each side)
Skaters 30 sec
Pushup (10 Reps)
Quadruped Alternate Opposite
Arm/Leg Raises
30 min + Strength
Walk 2min Run 12min Walk 4min Run 12min Walk 4min
Total: 34 min
Week 9 Walk 2 min Run 15 min Walk 3 min Run 10 min
Strength -2x each of the following:
Burpee – 10 reps
Up/Down Alternate Planks (10
Reps)
Lateral Lunges with Cross
Body Reach (5 each side)
Mountain Climbers (30
Reps)
Total: 30 min + Strength
Walk 5min Run 20min
Total: 25 min
Run 15 min Walk 5 min Run 10 min
Strength -2x each of the following:
Burpee (10 reps)
Up-Down Alternate Plank
(10 Reps)
Lateral Lunges with Cross
Body Reach (5 each)
Mountain Climbers (30
Reps)
Total: 30 min + Strength
Walk 5 min Run 15 min Walk 5 min Run 15 min Walk 5 min
Total: 45 min
Week 10 Walk 5 min Run 20 min Walk 5 min
Strength -3x each of the following:
Burpee (10 Reps)
Up/Down Alternate Plank
(10 Reps)
Lateral Lunges with Cross
Body Reach (5 each side)
Mountain Climbers (30
Reps) Total: 30 min +
Strength
Run 25 min
Total: 25 min
Walk 5 min Run 20 min Walk 5 min
Strength – 3x each of the following:
Burpee (10 Reps)
Up/Down Alternate Plank
(10 Reps)
Lateral Lunges with Cross
Body Reach (5 each side)
Mountain Climbers (30
Reps) Total: 30 min + Strength
Walk 5 min Run 20 min Walk 2 min Run 15 min Walk 3 min
Total: 45 min
Week 11 Walk 5 min Run 25 min
Strength -2x each of the following:
Burpee (10 Reps)
Run 30 min
Total: 30 min
Walk 5 min Run 25 min
Strength -2x each of the following:
Burpee (10 Reps)
Run 25min Walk 5 min Run 10 min
Total: 40 min
Up/Down Alternate Plank
(10 Reps)
Lateral Lunges with Cross Body Reach (5 each side)
Mountain Climbers (30
Reps)
30 min + Strength
Alternate Plank2 Row (10
each side)
Reverse Lunge with Rotation (10 each side)
Mountain Climbers (30
Reps)
30 min + Strength
Week 12 Walk 5 min Run 30 min
Strength -2x each of the following:
Burpee (10 Reps)
Alternate Plank2 Row (10
each side)
Reverse Lunge with Rotation (10 each side)
Mountain Climbers (30
Reps)
Total: 35 min + Strength
Run 30 min
Total: 30 min
1. You MUST eat every 3 hours
2. You can NOT MISS a meal
3. Plan Your Meals 1 Day Ahead
4. Drink at least 1 Gallon of Water/Day
5. Avoid Sugar & Alcohol
ROWLETT CHAMBEROF COMMERCE
972-463-6200
Located at
3518 Lakeview Pkwy
Rowlett Tx 75088
ROWLETT FREEDOM 5KNUTRITION PLANNER
NAME______________________________________
Rowlett Freedom 5K Goals
Name:
Gender:
Height (in): 72
Starting weight (lbs): 200
Rowlett 5K targeted weight (lbs): 190
Rowlett 5K time goal:
Wo
rko
ut
pla
n g
oal
s
Wo
rko
ut
pla
n g
oal
s ac
hie
ved
Cal
ori
es in
take
co
ntr
ol g
oal
Cal
ori
es in
take
co
ntr
ol g
oal
ach
ieve
d
5K
rac
e t
ime
go
al
5K
rac
e t
ime
go
al a
chie
ved
Wei
ght
loss
go
al
Wei
ght
loss
go
al a
chie
ved
Apr-08 to Apr-15
Apr-16 to Apr-23
Apr-24 to May-01
May-02 to May-09
May-10 to May-17
May-18 to May-25
May-26 to Jun-02
Jun-03 to Jun-10
Jun-11 to Jun-18
Jun-19 to Jun-26
Jun-27 to Jul-04
Rowlett Freedom 5K day
Yes NO
Was your personal goal achieved? Rowlett Freedom 5K finishing time:
