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Do high intensity intervals – Perform an exercise that gets your heart pumping for 20-30 seconds at a high intensity with 10-90 seconds of recovery. Repeat for 5-20 minutes max. Play with the times, find what works for you and switch it up periodically to keep your workout fresh and inspired. 7. Make a vow to not look at your phone – No calls, texts or emails. Don’t peek! The goal is to get in and out. 8. Train at the optimum time for your body – My body loves to workout in the early afternoon. I’m fed, alert and itchy to move by then. If yours does too, but you feel reluctant to get sweaty midday, either have a quick rinse off after your short, more intense workout, or switch your showers to evenings. (That’s what I do.) 9. Train multiple body parts in one session – Allow your upper body to rest while you focus on lower body to reduce rest times. Lunge and then bicep curl. Lunging and bicep curling in the same exercise shaves precious time off your workout and provides a greater challenge to your core. 10. Play with rep tempo – A special trainer trick to quickly ignite results is to play with the tempo of an exercise. Try spending more time in your eccentric movement. That’s when the muscle lengthens . It’s opposite of concentric, which is when the muscle contracts . For example, on a bicep curl, actually curl for a count of 1 (concentric movement). Pause at the top for 1 (isometric movement). Lower for a count of 3 (eccentric movement). In a squat, lower slowly for a count of 3 (eccentric), pause at the bottom for a count of 1 (isometric), and rise quickly out of your squat on a 1 count (concentric). Don’t give up on those New Year’s resolutions! You can do it! Try these tricks and spend less time in the gym and revel in faster results. I am rooting for you. By Andrea Barkley It’s New Year’s resolution time! Gyms are packed to the brim with new faces and fresh enthusiasm, with intentions of atoning for holiday food sins. All too often, even the best-intentioned can lose their fitness mojo in no time flat. Seeing results does take time, but it doesn’t have to take as much time as you think. Here’s how to get in and out of the gym in a jiffy while developing visible muscle as quickly as possible. 1. Formulate an action plan – Walk into the gym with an idea of what’s on the workout agenda. You’ll need to be a little flexible in case someone is using the equipment you wanted, but know what your options are. Try writing a little cheat sheet to stash in your armband or text yourself an overview. 2. Keep moving – Superset, superset, superset! Who has time for sitting on machines? Nobody! For example, try cable wood-chops plus medicine ball slams. Alternate between bench presses and lat pull-downs. 3. Use your own body weight for shredded arms – Arms get shredded quickly with planks, pushups, dips, etc. Your body is a machine – use it! 4. Squat, lunge and deadlift heavy – Your legs and glutes are stronger than you think. Incorporating heavy weight into these large muscles will blast your metabolism. A bonus is that these exercises automatically activate your core musculature, eliminating the need for crunches. 5. Set the timer or watch the clock – Spend no more than 45 minutes in the gym. Say it with me. Studies show it’s actually disadvantageous to train for longer. Twenty minutes is awesome, too. Plus, when you do more in less time, you give yourself more room for improvement. We all eventually plateau, so if you’re killing it nonstop in the gym, there won’t be room to improve. How to spend less time at the gym and get better results

Page 47 January 2016 By Jenet Simmons Lifelong dancer and now teacher at Arcadia High School, Tracy Puddy is living her dream. “The kids are amazing. I love them. They’re always respectful,” Puddy says of her students. Puddy acquired her bachelor’s degree in dance and math from Smith College in Massachusetts and in 2004, completed her master’s degree in dance technique and choreography through University of Arizona. One of her highest achievements, and a common goal for all upcoming professional dancers, was performing at the Kennedy Center Honors. Puddy’s performance was a tribute to Broadway legend, Chita Rivera. Puddy continued thereafter to focus her career pursuing commercial dance in small companies, movies and commercial development. Although Puddy’s success grew rapidly, her satisfaction with the work of commercial dance was quite opposite. Feeling dissatisfied after spending most of her life as a professional dancer, Puddy knew her heart was calling her back toward teaching students. “At some point in every dancer’s life, one has to decide, ‘I can continue to struggle or I can move somewhere else and be content.’ Every time I was teaching, I was living my passion,” Puddy stated. Throughout Puddy’s career, she has taught multiple styles of dance to people ages 8 to 80. She has spent the last two years at Arcadia High School. “Professional dancers struggle. I had struggled and been successful long enough that I was ready to settle in somewhere,” Puddy says as she felt herself being called solely towards teaching. Puddy teaches ninth through 12th grade. Through her program, students are encouraged to be self-motivated, to think outside the box and be creative in their art. She teaches five levels of dance – from level one that requires no prior dance experience, up to level 5 in which students’ skills are comparable to those of a dancer with a dance company. Within each level students learn ballet, contemporary, modern, jazz, hip-hop, choreography and dance history. Puddy has found herself in love with AHS, the students and her fellow staff members. “I love the parents. They’re so supportive. When we have to put on a show, having stage moms makes my life easier and helps me focus on the performance. They are phenomenal!” Puddy organizes three dance shows throughout each school year for students to showcase their skills and talents. Tickets for dance shows in previous years at AHS have sold out. The most recent show, Freedom to Move , came as an inspiration to Puddy when a fellow dancer and student passed away suddenly this year. As the school grieved the loss of a friend together, Puddy grieved alongside them and felt inspired to honor the student and her family through the dance show. Freedom to Move was an eclectic show including 200 students in all levels of dance and highlighted 15 student-created choreography routines About her students, she said. “They work hard and want to be better. They inspire me with their art and interpretations. I see their growth and get to discuss the depth and meaning of the art itself. They create and inspire the dialogue we have in class. The kids make me want to come to work.” Dance teacher brings professional experience to AHS