If you have been thinking about improving your health and well-being, start today by joining The Epic! According to the American Heart Association, only about one in five adults and teens get enough exercise to maintain good health. That statistic may be shocking, but adding just 150 mins of moderate-intensity exercise to your routine per week can drastically improve your long-term health.

The recommendations listed below are from the Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion:

Recommendations for Adults

• Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
• Add moderate to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
• Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
• Gain even more benefits by being active at least 300 minutes (5 hours) per week.
• Increase amount and intensity gradually over time.

Recommendations for Kids

• Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
• Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
• Include vigorous-intensity activity on at least 3 days per week.
• Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.
• Increase amount and intensity gradually over time.

Sources: American Heart Association & U.S. Department of Health & Human Services

The Epic provides access to world class amenities and dedicated professionals to support you on the journey to your best self. Memberships are hassle free and flexible. 1-month, 3-month, annual, and auto draft plans are offered to fit your life and goals. No initiation fees and no annual maintenance fees. Want to make your membership even more epic? Upgrades are available for GroupFit, CrossFit 2960, KidsPlay babysitting, and Gold Medal parking.

Visit JoinTheEpic.com or stop by the Guest Service desk to learn more.

#starttoday #hearthealth #getmoving #fitfam #neverskipmonday #motivationmonday #hasslefree #gptx #JoinTheEpic

As we approach mid-September it is exciting to see all that we have coming to the Culinary Kitchen from now through October. One of the best parts of this position is all the inspiring people I have been meeting. So many passionate cooks and chefs and restaurant owners who are happy, thrilled, to come and share their knowledge and skills with those of us wanting to learn new things.
I am excited about September:

• 9/17 Comfort Food Series – Meatloaf, Traditional (to die for) & Greek Seasoned. Both will be accompanied by some fantastic simple sides, all to give ideas of what to do for supper. Come to eat, share, and enjoy.
• 9/23 Is this Vegan? Vegan Cooking with chef/owner of “It’s So Vegan” Amyia Cleveland
  If you have not tried Amyia’s restaurant and this is your first experience with tasting Vegan cooking, then you are in for a very pleasant surprise. Amyia will share her story of her journey to going 100% vegan while she prepares mouthwatering hearty fare. You will want more!
• 9/24 Comfort Food Series – Simple Panko Chicken with angel hair pasta and a light lemon sauce. So Good. Come to learn and eat.
• 9/26 Instapot Cooking with Kathy – This is Kathy’s second class here at the Epic. She was such a success that everyone pleaded to have her back. Ribs are on the menu.
• 9/28 Coffee Brewing Methods with Bruce. – His first class was well received, his knowledge is vast and everyone came away knowing much more than they thought was possible about coffee. You will taste all the different grinds and you will learn some history.

I hope there is something on the calendar that you will enjoy. If not, October is another exciting & full month. Details coming soon.

Enjoy the food you bring into your life.
Connie

I believe in the power of food to bring families together, to build communities, to expand conversation, and to strengthen relationships.

You’re not going to want to miss the D1-University sports Podcast Brought to you buy All New Epic Radio. Connect with hosts; Erik Gaines, Branden Cooper, Alexander Turk, and Jamal Brown, as they dive into topics such as Sports News and Debates, Interviews, and other exciting in-depth segments. The podcast hosts are Grand Prairie natives and attended school in GPISD. This podcast was created at the all new Epic Radio suite! If you need a home for your podcast and or radio show be sure to reach out to Quinston at 972-339-3704 or QSmith@GPTX.org Click the link below to listen

D1 Sportscast Link Click HERE!

I am often asked the question, “What is your favorite cookbook?” I have to admit, I am a bit addicted to books with recipes and I own a nice little collection.  From many of them I will try a recipe or two and then the book goes to be proudly displayed with a family of cookbooks that adorn the buffet in my kitchen.  See, like shoes I love to buy them, but my heart, like my feet are comfortable in only a select few.

I do have a favorite cookbook. I am not sure if it is because of all the recipes I have used over and over again from it’s pages or if it is because it was given to me out of love from my mama, to begin a lifelong passion for bringing good recipes to life, for feeding a family, and for exploring the world of cooking. The cover has long ago come loose and needs repair; the pages are splattered with batter or sauce. It’s so used; one would quickly be able to pick out my favorite recipes.  But as much as I do love that old Better Homes and Garden Cookbook, I must say that my handwritten recipes cards passed down from my Granny to my mama, from Aunts to my mama then all of them to me….

Those are my most precious recipes. I hope you have favorite recipes or cookbooks and I hope you will pass them down with love.

CrossFit 2960 is excited to share daily WODs with the community. Share your WOD pics by tagging @JoinTheEpic or #CrossFit2960

For future WODs please visit CrossFit 2960

9/2 – 9/6

Monday
WOD #09022019
RFT: Hang Power Snatches, Box Jumps and Rows
3 rounds for time of:
10 Hang Power Snatches, 115/75 lbs
15 Box Jumps, 24/20 in
Row, 500 m

Tuesday
WOD #09032019
CrossFit Games Open 14.5 / 16.5
21-18-15-12-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Facing Burpee

Wednesday
WOD #09042019
5 RFT: Deadlifts, AbMat Sit-ups, Assault Bike Calories and Pistols
5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 AbMat Sit-ups
9/6 Assault Bike Calories
16 Pistols

Thursday
WOD #09052019
AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High-pulls
Complete as many rounds as possible in 20 mins of:
5 Thrusters, 95/65 lbs
7 Hang Power Cleans, 95/65 lbs
10 Sumo Deadlift High-pulls, 95/65 lbs

Friday
WOD #09062019
CrossFit Games Open 18.1 – Scaled
Complete as many rounds as possible in 20 mins of:
8 Hanging Knee Raises
10 Dumbbell Hang Clean & Jerks, 35/20 lbs
14/12 Row Calories

For future WODs please visit CrossFit 2960

You work hard and deserve to play harder! Celebrate Labor Day with limited time weekend specials – visit The Epic to join!

15% OFF Annual Paid-in-Full Memberships*
3-Month Adult Membership Package**
Includes CrossFit 2960 & GroupFit Classes
$239 Resident | $299 Non-Resident
$10 T-Shirts

#JoinTheEpic #gptx #laborday #hasslefree #getstarted #fitness

Smells from the Kitchen Generate an Explosion of Cherished Things Remembered from my Past.

I love a kitchen. The whole experience is one that brings a smile, a wonderful memory, a happy scene remembered.  It doesn’t have to be a fancy state of the art type kitchen, just any ole kitchen will do.  Sometimes, I close my eyes and remember a smell and the memories of a wonderful time flood my whole being.  Fresh green beans straight from the garden on my Granny’s gas stovetop, cooking late in the day so as not to heat up that small house so filled with love. That is one of my particular favorite memory smells.  Do you have a wonderful memory smell?

I believe my love of all things in the kitchen started from the roots of my raising. I always really liked being in the kitchen with my mamma even if it was just doing homework while she cooked.  I still love to bake and enjoy a good slice of cake, from scratch.

Some years ago, I began trying out cooking classes and enjoyed it, learned from it, and became passionate about cooking food from some of the best classes around.  I hope to bring a little of that passion to our kitchen here at The Epic.  I am looking forward to bringing some great recipes, programs, and tips to help you create memories like that for your loved ones.

– Connie Graf

You can see Savannah Low perform on The Epic Theater stage during The Epic Music Showcase on Saturday, September 28. Each week, we will highlight one of the artists on this year’s lineup, all composed of local music talent across different genres. Tickets are available here.
Genre: Pop
Goes great with: Katy Perry, Pink, Miley Cyrus
Hometown: Arlington

Bio
With a professional career spanning over 15 years, Low developed a passion for music at an early age that led to an abundance of performances across Texas—as an opener for the Jonas Brothers at the State Fair of Texas, and appearing on season 9 of American Idol as one of the top 40 contestants. After featuring on tracks and performing other’s music, Low turned her attention toward stepping out of her comfort zone to fulfill a lifelong dream of releasing her own music. This lead to the release of her debut solo EP, “Bare” in the beginning of 2019. Since then, Low has played venues such as Trees, Granada Theater and Texas Live! She is currently writing and working on new music.

Videos
“Fallen Star” music video

Find out more on Savannah Low
Website 
Facebook
Spotify
Instagram
Twitter
We hope to see you at The Epic Music Showcase to support Savannah Low and all of these local artists!