32 MAY 2017 ARCAD A NEWS WE’RE HAPPY TO SERVE YOU AT ANY OF OUR 8 CONVENIENT VALLEY LOCATIONS! • 22 S. Mesa Dr, Mesa • 1017 E. Apache Blvd, Tempe • 1111 E. Buckeye Rd, Phoenix • 2628 W. Van Buren, Phoenix • 3920 S. Central Ave, Phoenix • 4121 N. 44th St, Phoenix FAX: 602-952-9233 • 5516 W. Glendale Ave, Phoenix • 9309 W. Van Buren, Tolleson Need a menu? Visit our web site: WWW. PETESFISHANDCHIPS .COM Burgers, Dogs, Burritos! Scrumptious Fish & Chips! Fresh Breaded Onion Rings! Children’s Menus at Some Locations! Drive Thru/Take-Out Is Our Specialty! ☞ ☞ ☞ ☞ ☞ Family Owned & Operated Since 1947 By Andrea Barkley Have you ever noticed when you plan on going to the gym for a run, to lift weights, take a cardio class, or whatever, that you plan an hour for it? At least? Why is that? What is this magical hour all about and why do we need that chunk of time to get results? The secret is: We don’t. There is no magical hour. It’s a myth. In fact, taking a whole hour to work out can even be detrimental to our bodies. The thing is, when we exercise, we stimulate what’s called the sympathetic nervous system. That’s the control center of our fight or flight mechanism—the whole getting-chased-by -a-lion scenario that produces adrenaline and cortisol. Those are your stress hormones that tell you to get your butt gear. We were designed to experience only short bursts of this stress and those hormones. A little is a good thing, a lot is bad. Think of it like this: Escaping from a lion in 30 seconds equals success, endorphins and triumph! However, running from a lion for an hour equals fatigue, meltdown and probably getting eaten by the lion. And, your body doesn’t know what on earth to do with all those extra stress hormones, so they get turned to fat, or even worse: disease. Make sense? Okay, so now here’s how to get ripped in less time: Here are three tips to more efficient strength training: 1. Lift heavier weight with shorter rest periods. You can do it. You’re only going to be in the gym for 20 – 45 minutes, so you can give more. Intensity trumps duration. You’ve got this! 2. Don’t stand around for five minutes between sets. Who has that kind of time? Also try “super-setting” an opposing muscle group. For example, perform squats followed by a core exercise. Rinse and repeat; finish in 20 – 45 minutes. 3. Perform compound exercises. In other words, work multiple muscles at once. Squat, bicep curland shoulder press. Do a pushup with a leg extension at the top. Side plank and rear delt flyes. Efficiency is key, baby! Always keep your midsection tight, hips tucked under and your head aligned with your spine. Finally, if you’re going for a run, stop the madness at 20 minutes. Remember running from the lion? You’ll get eaten if you keep going. So stop it. In those 20 minutes or fewer of cardio, I want you to alternate high intensity bursts with periods of recovery. Sprint your heart out for 15 – 60 seconds and then stroll or jog to recover. Recovery can be from 30 seconds to two minutes. It all depends on you, your body, where you’re at physically and emotionally for that day. This is efficiency at its finest and a sure-fire way to see real changes in your body in less time. I hope you find this article useful and will put it to good use! I love providing lots of free content to help you develop your own fitness fetishes. So, get to it! Your job today is to have a super-fast, awesome workout! I guarantee you’ll feel like a million bucks when you’re done. — Andrea Barkley is a fitness expert and founder of Moan Out Loud Protein Shakes. Why exercising too much can make you fat ABOUT EXERCISE

33 MAY 2017 ARCAD A NEWS COME ENJOY ALL YOUR TEEPEE FAVORITES! CELEBRATE WITH FOOD AND DRINK SPECIALS ALL DAY WITH OUR FAMOUS LUNCH SPECIALS $8.25 & CARNITAS PLATE $10 TRY OUR FULL CATERING SERVICE, OR BOOK YOUR PRIVATE PARTY ON ONE OF OUR PATIOS CALL KATHY AT 602-300-7133 FOR CATERING OR RESERVATIONS 602-956-0178 | 4144 E. Indian School Rd. JOIN US FOR CINCO DE MAYO! PLACES WE LIKE By Nick Smith In today’s world, a wide variety of dietary choices and restrictions are a common part of many people’s lives. Food allergies are becoming more prevalent, which can be a pain if you’re someone who loves to eat. Those with aversions to certain types of food may have just accepted that they will always be somewhat left out when they go out to eat with friends. That won’t be the case if you stop by Flower Child. Part of the family of Fox Restaurant Concepts, Flower Child was founded with the primary goal of serving healthy food. The restaurant sources from ranchers who treat their animals humanely, looking for protein that is raised naturally and without additives. Local sourcing is a high priority and customers can always expect the food to be fresh. Located at the busy intersection of 44th and Camelback, Flower Child has a spacious interior, with a bright and welcoming design. This can be a place for a low-key date night or a perfect way to spend a relaxed summer afternoon with a group of friends. Visitors wait in line and order at the front, with those who dine in taking a number to their table. The menu features salads, wraps, bowls and a variety of soups and sides. Dishes can be served vegetarian, but there are options to add protein, including all-natural chicken, sustainable salmon, grass-fed steak and organic tofu. Each menu item indicates whether a dish can be served vegetarian, vegan or gluten-free. Those new to the healthy-first lunch layout may be tempted to get as much meat as possible into the dish. But those who take a chance on a protein-free meal won’t be disappointed. A standout salad is the Vegan Ingredient. Romaine lettuce, corn, tomatoes, and avocados are topped with lemon tahini vinaigrette. The salad includes thinly sliced, raw cauliflower, a unique way to serve the vegetable. Sunflower seeds are thrown on to add a crunchy texture. Those who are a little bit hungrier should consider the bowls or wraps. One of the favorites is the Thai Cashew Quinoa bowl, a mesh of zucchini, onion, celery, snap peas and Thai basil. If you are a shiitake mushroom fan, you’re in luck, as the bowl is stuffed with them. The red quinoa is so filling that a protein added might almost be too much. One fun aspect of the Flower Child menu is the Vegetables and Grains section. You can mix and match a variety of healthy sides to share with the table, including Hummus, Simple Sautéed Broccoli, Indian Spiced Cauliflower and Clementine & Organic Apple. If you’re a gluten-free foodie who misses the taste of pasta, try the Gluten-Free Mac & Cheese, which has a creamy taste without being too rich. Perhaps the star of the entire menu is the Red Chili Glazed Sweet Potatoes. Made with bok choy and topped with sesame seeds, the taste is spicy and sweet, a definite Asian theme. You may think you somehow were given hot chicken wings and it’s hard to just stick with one order. Flower Child has local beer and wine, but also has Kombucha on tap, something which is pretty unique. There are also gluten-free desserts, like the Lemon Olive Oil Cake or the Chocolate Chip Cookie. Gluten-free desserts can sometimes be dense or dry. If someone hadn’t told you these desserts were gluten-free, you probably wouldn’t even think about it. FLOWER CHILD 5013 N 44th St., 85018 www.iamaflowerchild.com