Vive Health & Fitness | October Issue 2016

pulse
THE OFFICIAL MAGAZINE OF VIVE
OCTOBER 2016
VIVE CELEBRATES
FOUR
YEARS
of making a healthy
impact on the
Wyoming Valley
MUSCLES AND
MASCARA
co-creator,
DANA BARLEY,
instills a love for
strength training
in women
MY
VIVE
Find out how this
member has achieved
HER BEST SELF!
NEW
EQUIPMENT
ALERT

ELCOME
to Pulse
THE MONTHLY MAGAZINE
OF VIVE HEALTH & FITNESS
elcome to the October issue of
Pulse! This month is a very exciting
one for us as we celebrate our
four-year anniversary. We couldn’t
have done it without you, our
members, so please be sure to join us on Thursday,
October 20 from 5 to 7 p.m. at VIVE for the annual
member appreciation party. It will be a fun night of
socializing with other members and the VIVE staff;
we hope you can make it! An open house will be
held in conjunction with the party, so please feel
free to bring a friend. You can read about what
these past four years have meant to us in this
month’s feature article, “Four years of VIVE and
counting.”
Also this month, we would like to remind
members about the membership on-hold policy.
A membership can be put on-hold for up to three
months. Please refer to the Announcements section
on the right side of this page to learn more about
this policy and how to enact if needed.
On the cover, you’ll notice our very own Dana
Barley, VIVE personal trainer and co-creator of the
Muscles and Mascara program. Fourteen years ago,
Dana entered the world of training with the goal
to educate and change lives. Often the goal is to
change the way you look, but she finds that the
greatest reward is changing the way you feel, not
just physically, but mentally. Dana finds beauty in
strength, thus building confidence and developing
a sense of independence. Though most of you only
get to see her “strong” side, Dana is built like an
M&M, hard on the outside but soft and sweet on
the inside – just ask her two rescued dogs, Enzo
and Tessa.
This month’s My VIVE features Marie Warren,
a member since we opened who now trains with
Dana as a Muscles and Mascara participant. Be sure
to check out how this program has changed Marie’s
outlook on fitness.
These past four years have flown by. In fact,
it seems like just yesterday we were hosting our
ribbon cutting ceremony. We would like to send a
heartfelt “thank you” to all our members for making
this anniversary a reality. This success is because
of you, and we look forward to many more years of
helping you achieve health and well-being!
Please email info@vivehealthandfitness.com
if you have a request for a topic you would like
featured in Pulse. Happy reading!
In health and fitness,
The VIVE team
FOUR
YEARS OF
VIVE
...AND
COUNTING

NUTRITION corner
THIS MONTH’S NUTRITION FACT:
Make this fall your healthiest yet by getting creative in the kitchen! Incorporate
fall-favorite veggies like zucchini, squash, sweet potatoes, and pumpkin into
chili, scrambled eggs or omelets, salads and a variety of side dishes. If you
have questions or would like some meal ideas, don’t hesitate to contact VIVE’s
nutritionists by emailing Laura Sickler at lsickler@vivehealthandfitness.com.
However, for starters, try making this month’s delicious pumpkin chili recipe,
and let us know how it tastes!
Recipe of the Month:
Crock Pot Three-Bean Pumpkin Chili
Recipe from: BeginWithinNutrition
INGREDIENTS (serves 6)
2 TBSP extra virgin olive oil
1 cup onion, chopped
1 yellow bell pepper, chopped
3 cloves garlic, minced
1 (15 oz.) can black beans, rinsed
and drained
1 (15 oz.) can chickpeas, rinsed
and drained
1 (15 oz.) can red kidney beans,
rinsed and drained
October
GROUP EXERCISE
& PREMIUM EXERCISE
SCHEDULE CHANGES
We are excited to introduce the new look
of our group exercise and premium training
schedules! The updated design is much
more reader-friendly and separates the
A.M. and P.M. classes. This month, a few
changes have been made to all schedules.
1 can (15 oz.) pumpkin
1 can (15 oz.) diced tomatoes
2 teaspoons chili powder
1.5 teaspoons cumin
1.5 teaspoons oregano
1 teaspoon smoked paprika
½ teaspoon sea salt
2.5 cups vegetable broth
DIRECTIONS
• Add oil to a large skillet over
medium-high heat.
• Add onion and pepper, sauté
until tender.
• Add garlic and sauté until fragrant.
Transfer to a Crock Pot.
• Add remaining ingredients to crock
pot and cook on low for 8-10 hours
or on high for four hours.
• Top with fresh cilantro, avocado
and scallions.
SERVING SIZE: 1 cup; CALORIES: 256;
CARBOHYDRATES: 43 grams; SUGAR: 7 grams;
FIBER: 12 grams; PROTEIN: 13 grams
view
schedule
changes here
V
GF
- Cycle on Mondays at 6 a.m.
is now with Jay
- Yoga with Corey on
Wednesdays at 5 p.m.
- Open Group Training on
Wednesdays from 6-8 a.m.
is now with Dana
- Density on Fridays with Terri
is now at 6 a.m.
!
!
!
!
MEMBER APPRECIATION
PARTY AND OPEN HOUSE
THURSDAY, OCTOBER 20
5 TO 7 P.M. - AT VIVE
Don’t forget to save the date for
our member appreciation party and
open house, so we can thank you,
our members, for making these
past four years a true success! Food
will be provided by Pazzo. Since
this event is also an open house,
please invite friends and family
members. Anyone is welcome, and
it will be the perfect opportunity
for your guests to experience
just how exceptional and unique
VIVE is. Please RSVP by calling
570.371.3572 by October 14.
On-hold memberships:
We realize situations might
arise that require you to
place your membership with
us on-hold. A membership
can be on-hold for a
minimun of one month,
up to a maximum of three
months with appropriate
documentation for either
medical or travel-related
reasons, although we know
life is not black and white.
October promotion: Members,
this month, you can bring a
non-member to VIVE with you
for three days on us! If your
guest joins, he or she will
receive one month free, and
YOU will receive two months
free. In addition, the new
member will be entered into a
drawing to win a $50 gift card
at the end of October! The
question is, who are you going
to bring with you to VIVE?!
WE ARE 100%
COMMITTED
to our members and value your
feedback. Never hesitate to send us
your comments and suggestions.
You can send them to
info@vivehealthandfitness.com.
pulse I 3

MY
VIVE
MARIE WARREN,
MUSCLES AND MASCARA
PARTICIPANT
In 2012, I joined VIVE Health & Fitness because not only was it close to my home, but it was new, very clean and the positive, warm
atmosphere was unlike anything I’d ever experienced. I couldn’t believe how the front desk people would greet you by name and how
phenomenal the instructors and trainers were (and still are). Not to mention, I noticed people of all fitness levels were accepted. Before
VIVE, I had been a member of other local gyms, but none of them ever had the effect on me like VIVE.
When I first started at VIVE, I only did group classes. I loved the variety, and I never veered from them because I felt like I didn’t have
the self-confidence to workout on my own, especially in the weight area. My reasoning for this was two-fold: one, I told myself I didn’t
know how to use the equipment, and two, I felt slightly intimidated by the men – always thinking, “I can’t do what they do.”
Last spring, I decided to learn how to properly use the weights and machines in the weight area and get stronger. I still loved doing
classes, but I wanted to broaden my horizons and challenge myself. I approached VIVE’s general manager, Heather, and one of VIVE’s
female trainers, Dana, asking how I could achieve this. They told me about VIVE’s strength training program for women called Muscles
and Mascara – I was immediately sold.
Since starting Muscles and Mascara with Dana, there has been a total increase in my confidence, and I feel stronger than ever before.
I’m 59 years old, and I recently deadlifted 110 pounds! I never thought I would be able to do that, and I wouldn’t have if it wasn’t
for Dana’s support and encouragement; she pushes me in such a positive way. “When Marie started Muscles and Mascara, I had no
expectation of the weight she should lift. My number one priority was to guide and educate Marie, along with showing her what she
was capable of achieving,” said Dana Barley, Marie’s trainer and Muscles and Mascara co-creator. “During the program’s initial four
weeks, I witnessed Marie’s progress and she continues to get stronger with each training session. I love that Marie now feels strong and
confident. I like that she took the chance and went outside her comfort zone because often times if something scares you, you should
do it.” I’ve also learned that when a woman strength trains, it doesn’t mean big muscles or looking less feminine. In fact, it’s quite the
opposite. I’ve never felt this good about myself. I feel stronger, fitter and my eating habits have also improved as a result. Now that I lift
weights (thanks to Muscles and Mascara and Dana) and feel the way I do, one of my favorite quotes is, “I used to just want to be skinny
until I discovered what it felt like to be strong.”
MY VIVE IS MY VERY BEST, STRONG AND HEALTHY SELF – AT AN AGE IN WHICH I DIDN’T THINK IT WAS POSSIBLE.
4 I pulse

VIVE TEAM MEMBERS
take on additional roles
TOM SHAVER
BRETT OLIVER
As of mid-September, the VIVE sales team has new, but familiar faces. Tom Shaver and Brett Oliver
have each stepped up to take on the role of a sales/membership representative. Tom will still serve as
Fitness Director, and Brett will continue to oversee and coordinate the Revolution program. Both have
a passion for fitness coupled with sales experience, so we have no doubt that Tom and Brett will be
successful in their new roles. Please welcome them to their new positions!
THIS JUST IN: THE HACK SQUAT MACHINE
YOU MIGHT HAVE ALREADY NOTICED THE NEW PIECE OF
EQUIPMENT IN THE WEIGHT TRAINING AREA, BUT IF YOU
HAVEN’T, LET US INTRODUCE YOU TO THE HACK SQUAT!
A hack squat is a machine that can be used as a variation to
a regular squat or barbell squat. It provides balance, stability,
and offers support and protection to your lower back that the
free-weight standing squat rack does not. It also allows you to
take a much narrower stance when performing the movement
without the complications of being unbalanced. Please see
a member of our training team for instruction on how to use
the hack squat and the proper form.
pulse I 5

FOUR YEARS
OF VIVE
...and counting
What does an old roller skating rink and VIVE Health & Fitness have in common?
One had to be knocked down in order to build the other!
IT SEEMS FUNNY NOW
to think that 500 Third Avenue in Kingston used to be home
to the popular skating complex, Roller King. However, when
sites were being explored to turn Diane Insalaco’s health
and fitness club dream into a realty, the centralized location
seemed perfect – especially since Diane knew she wanted to
help improve the overall wellness of the local community. Fast
forward four years later, VIVE has become a prominent fixture
of health and well-being in the Wyoming Valley, along with
positively impacting the lives of our members.
Exercise has always meant more to Diane than just a way
to lose weight or gain muscle – it’s a holistic way to prevent
disease in the body. As such, she carried this belief throughout
VIVE to provide a structuring of services that would give
members an exceptional experience. VIVE has remained true
to its initial goal and purpose by creating a warm and friendly
environment where members feel right at home and have
the necessary support and tools to achieve overall health.
This is very special to Diane, Heather and the entire VIVE
team because the focus of the Club is on our members who
collectively make up our own unique wellness community.
Regardless of our members’ individual needs, VIVE is their
personal sanctuary, ready to provide the kind of experience
they so deserve.
Over the past four years, we’ve been on many different
journeys with our members. Some include renewed selfesteem,
weight loss, new friendships, and improved eating
habits, along with achieving health goals and completing
fitness competitions. Looking back, it’s pretty incredible to see
how much our member community has grown and changed
for the better. We’re proud of all that our members have
accomplished, and we look forward to continuing the journey
with each of you throughout the coming years. Like any other
goal, it all starts by taking it one day at a time.
6 I pulse

MO V E
of the
month
THE DUMBBELL SNATCH
OLD FASHIONED
PUMPKIN PIE
IT WOULDN’T FEEL LIKE
OCTOBER WITHOUT A
PUMPKIN-THEMED SHAKE,
AND THAT’S EXACTLY
WHAT’S IN STORE! ALL
MONTH LONG, ENJOY
“OLD FASHIONED
PUMPKIN PIE” AS YOUR
REFRESHING WORKOUT
RECOVERY DRINK.
SHAKE OF THE MONTH
INGREDIENTS:
Milk, chai, pumpkin,
vanilla whey protein
and Get Essentials
supplement
THE DUMBBELL SNATCH The dumbbell (DB) snatch is one of the most
versatile exercises around; as it is the perfect choice for an athlete looking to
improve explosive power, an excellent choice for those looking to burn some body
fat, and it is one of the best exercises for those looking to improve their posture
and functional fitness.
The DB snatch involves moving a DB from a dead hang around shin level to
overhead at arm’s length in a coordinated, powerful movement that includes
a complete extension at the ankle, knee, hip, lumbar spine and thoracic spine,
with full flexion at the shoulder joint. While your prime movers in this exercise
are your posterior muscles, that isn’t to say that your “front” won’t be involved.
Your quadriceps are used in knee extension, and your abdominals will be heavily
involved to prevent excess spinal extension and rotation.
The starting position looks much like a Romanian (or “stiff-legged”) deadlift, with
a long, neutral spine position; hinged at the hip joint; with your shoulders square
to your base of support and the DB at arm’s length between your shins. The
movement begins by explosively pushing your heels into the ground to extend
at the knees and hips (as if you were going to jump straight up). As you reach full
extension at these joints, you begin to shrug the weight upward by retracting your
shoulder and pulling it up toward your ear. Guide the weight up by pulling your
elbow up and back and then allowing your arm to rotate at the elbow so that the
weight continues up to arm’s length. You’ll finish in a complete stand, with your
body fully extended and the weight fully overhead with your elbow locked out.
Lower the weight back to your shoulder and back to hanging at arm’s length under
control. This exercise is explosive up and controlled down.
As with all exercises, loading for explosive power should be heavy and reps
should be low, between one and six reps per hand per set, with 60-120 seconds
of rest. For conditioning effects, the load should be moderate and reps should
remain between 10 and 20 per hand per set, with 15-45 seconds of rest. Either
of these rep ranges will have positive effects on your posture. See any member of
VIVE’s training staff to see how the DB snatch can fit into your current routine.
See a member of VIVE’s training team to learn how to perform this
unique, effective exercise, so you can add it to your routine.
VIVE
PERKS:
ENJOY 15% OFF YOUR BILL WHEN
YOU DINE AT CORK BAR AND
RESTAURANT JUST BY SHOWING
YOUR VIVE KEYCARD*!
Cork offers a delicious dining
experience in a casual bistro
atmosphere. Celebrating its ninth
year in business, Cork was recently
named the best restaurant in Wilkes-
Barre by Tripadvisor, in conjunction
with its many other awards. Cork is
located at 463 Madison Street in
Wilkes-Barre and is open Tuesday
through Saturday from 4 to 10 p.m.
Click here to visit Cork’s website
and view its menu offerings.
*This offer excludes alcohol.
CLICK
HERE
Link Here
Cork Website
pulse I 7

MUSCLES AND
MASCARA
Muscles and Mascara is a strength training
program designed just for women – by women!
Did you know that strength training can help women burn more fat
compared to cardio exercise alone, and the effects of strength training
on the female body help tremendously as you age since it combats
age-related declines in muscle mass, metabolism, and can even slow
bone density loss?
As a Muscles and Mascara participant, you’ll meet with one of our
personal trainers to discuss your strength training goals, which will
result in a program designed just for you. Then, you’ll work with
your trainer once or twice a week, whatever works with your
schedule. Muscles and Mascara is open to members and
non-members! Two options are available:
FOUR WEEKS- MEMBER: $199; NON-MEMBER: $219
EIGHT WEEKS- MEMBER: $399; NON-MEMBER: $449
CALL US AT
570-371-3572
FOR MORE
INFORMATION OR
TO GET STARTED
Ladies, be sure to tell your friends and family. It’s
always more fun to workout with a buddy! Start
Muscles and Mascara today, and it won’t be
long before you start noticing your body
changing for the better.