VIVE Health & Fitness | December Issue

pulse
THE OFFICIAL MAGAZINE OF VIVE
DECEMBER 2016
HAPPY
HOLIDAYS
from the VIVE
family to yours!
GIVE THE GIFT
OF HEALTH
THIS HOLIDAY!
Receive a free month for
a NEW member when you
purchase a $50 gift card
VIVE PERKS
This month’s VIVE Perk is
perfect for all your holiday
floral needs

WELCOME
to Pulse
THE MONTHLY MAGAZINE
OF VIVE HEALTH & FITNESS
elcome to the December issue of
Pulse! Can you believe the holiday
season is here, and we’re getting
ready to say hello to 2017? We
sincerely hope that 2016 has
treated you and your loved ones well and that
you’ve made progress with your health goals this
year. We are always here should you want to take
your workouts to the next level in 2017.
Being that it’s the season of giving, we want to help
make it easy for you to get your friends and family
on the road to better health, and a VIVE gift card
will do just that. When you purchase a $50 gift
card, you’ll automatically receive a free month for
a NEW member. Sometimes, all someone needs is
a little prodding from a loved one to take the first
step on their health journey.
On this month’s cover, we’re featuring our members
and staff since we’re so thankful for each one of
you and the wonderful year we’ve had together at
VIVE. Be sure to check out the announcements this
month on the next page, as you’ll find our holiday
hours and happenings.
We wish you all a very happy and safe holiday
season and a prosperous new year! We look
forward to continuing to support you with your
health and fitness needs in 2017.
In health and fitness,
The VIVE team
THIS MONTH’S DEAL:
GIVE THE
GIFT OF HEALTH
THIS HOLIDAY
SEASON!
RECEIVE ONE MONTH
FREE FOR A NEW
MEMBER WHEN YOU
PURCHASE A $50 VIVE
GIFT CARD.
2 I pulse

DECEMBER
SCHEDULE CHANGES
A few updates have been made to the group exercise
and premium schedules.
TIME CHANGES:
Piloxing at 5 p.m. on Tuesdays is now on Wednesdays
Metafit at 5 p.m. on Wednesdays is now on Tuesdays
INSTRUCTOR CHANGES:
Cycle on Thursdays at 6 p.m. is now with Diane
Zumba on Saturdays at 9 a.m. is now with Natilya
Cycle on Sundays at 7:30 a.m. is now with Keith
Cycle on Sundays at 9 a.m. is now with Diane or Molly
click
here
to view DECEMBER
schedule changes
NUTRITION
corner
SPECIAL HOURS DURING
THE HOLIDAY SEASON:
Sunday, December 11:
VIVE closes at 1 p.m. for the staff holiday party.
Christmas Eve, Saturday, December 24:
6 a.m. to noon
Group exercise schedule:
8 a.m. Total Body Kick with Terri
9 a.m. Triple Strength with Deb
9 a.m. Cycle with Wendy
10 a.m. Barre with Diane
Trifecta Group Training 7:30 a.m.
Christmas Day, Sunday, December 25:
CLOSED
New Year’s Eve, Saturday, December 31:
6 a.m. to noon
Group exercise schedule:
8 a.m. Total Body Kick with Terri
9 a.m. Interval Sculpting with Laura
9 a.m. Cycle with Molly
10 a.m. Barre with Diane
Trifecta Group Training 7:30 a.m.
New Year’s Day, Sunday, January 1:
CLOSED
Holiday festivities are often filled with many of our
favorite, delicious foods. This can make it tough to
navigate holiday parties while maintaining your healthy
habits (and usual weight). A suggestion to combat this
difficulty is to enjoy a few of your favorite foods, and then
focus on the festivities, your friends and conversations
around you instead of the fare. If you have any questions
or would like holiday meal ideas, don’t hesitate to contact
VIVE’s nutritionists by emailing Laura Sickler at
lsickler@vivehealthandfitness.com.
NEW AMENITY ALERT
Spray deodorant will now be available
in the locker rooms.
WE ARE 100% COMMITTED
to our members and value your feedback.
Never hesitate to send your comments and suggestions to
info@vivehealthandfitness.com.
pulse I 3

RECIPE OF THE MONTH
You can try lightening up your holiday meal by adding this delicious salad to the menu. Recipe from Food and Nutrition.
Beet and Pomegranate Seed Salad Serves 6
INGREDIENTS
SALAD
4 cups packed mixed
baby greens
2 cups packed assorted
micro-greens
2 cups sliced baby beets,
cooked and chilled
1 cup fresh pomegranate seeds
3 tablespoons coarsely
chopped walnuts
DRESSING
1/4 cup fresh squeezed
orange juice
1 tablespoon plus 1 teaspoon
extra virgin olive oil
1/8 teaspoon ground black
pepper
1 garlic clove, minced
NOTE:
If you don’t have time to cook fresh beets for this recipe,
use drained canned beets (preferably with no added salt) or
refrigerated cooked beets.
Serving Size: 2 ¼ cups; Calories: 152;
Carbohydrates: 18g; Fiber: 3g; Protein: 3g;
Total Fat: 9g; Sodium: 160mg
DIRECTIONS
• ARRANGE THE BABY GREENS in a salad bowl or on a platter.
Top with the micro-greens.
• ARRANGE THE BEETS ON TOP of the micro-greens and
sprinkle with pomegranate seeds and walnuts.
• WHISK TOGETHER THE ORANGE JUICE, OLIVE OIL, BLACK
PEPPER AND GARLIC IN A SMALL BOWL. Drizzle the vinaigrette
over the salad and serve immediately.
Cawley Physical Therapy and Rehab is pleased to welcome its newest team member to
its Kingston location, which is inside VIVE, Dr. Justin Shuleski DPT! Justin is a Misericordia
University graduate where he was a pitcher on the baseball team and obtained his
Doctorate in physical therapy. In February, Justin was selected to present his doctoral
research at the National Physical Therapy Conference in Anaheim, CA. When he isn’t
working, Justin loves to play golf and travel throughout the U.S. The Cawley team is
thrilled to have him on-board!
REGISTER NOW FOR FRANK CAWLEY’S DECEMBER WORKSHOP ON
MANAGING LOW BACK PAIN AND SCIATICA! THE WORKSHOP BEGINS
AT 10 A.M. ON SATURDAY, DECEMBER 17 AT FRANK’S PITTSTON
OFFICE, LOCATED AT 33 NORTH MAIN STREET, SUITE 100.
CLICK
HERE
to Sign-up for
the workshiop
4 I pulse

MO V E
of the
month
THE PALLOF PRESS
Are you involved in recreational sports where increased core strength would
be an advantage? Are you training at the gym to be strong and healthy as you
age? Are you a fitness fanatic looking for variety in abdominal training? Then,
give the Pallof Press a try! It’s an exercise geared toward teaching your core
to resist outside forces and make your body stronger in any movement. This
will also help you learn to “brace” your core while doing an activity, making
you less likely to injure your lower back.
Begin by attaching a “D” handle to a cable column pulley set at waist height.
Turn your body perpendicular to the direction that the cable will pull out
of the pulley. Take a big side step away from the pulley. With both hands,
pull the handle to your sternum. Bend your knees slightly, brace your legs
and core musculature, and press the handle straight out from your chest to
arm’s length. The cable should be trying to rotate you at the waist, but your
braced abs and legs resist that movement. Return the handle to your chest
and repeat for the desired
number of reps. Move
slowly and hold for a two
or three count when you
are at arm’s length with
the handle. Remember to
breathe while keeping all
those muscles squeezed.
Make sure you do both
sides – 10 reps per side
for two to three sets is
a good plan.
Feel free to ask
VIVE’s training staff
any questions you
might have about
incorporating this
exercise into your
current routine.
CANDY
CANE
THE PERFECTLY FESTIVE
RECOVERY SHAKE FOR
THE HOLIDAYS!
INGREDIENTS:
8 oz. milk, 1 ½ scoops of
vanilla protein powder, 1 scoop
vanilla cream, ¼ scoop of chai,
1 tsp. beet powder and ¼ tsp.
of mint extract
VIVE PERKS
With the holiday season in full bloom,
be sure to contact Mattern’s Floral and
Furnishings for all your floral needs!
VIVE members receive 10% off any
in-store purchase of fresh flowers or any
fresh flowers you would like delivered
throughout the Wyoming Valley.
Mattern’s is located at 447 Market Street
in Kingston.
Phone: 570-331-3333
Website: www.matterns.com
SHAKE OF THE MONTH
CLICK
HERE
matterns.com
pulse I 5

DONNA MICHAK
Despite the fact that Donna Michak’s workouts at VIVE
include what most routines include – work with barbells,
dumbbells, medicine balls and cable exercises – her goals
are far from typical. Does she want to lose some unwanted
pounds? Sure she does. Would she like to see an increase in
lean muscle mass? Absolutely. Is increasing her overall health
a priority? Yes
it is. But what
is different for
MY VIVE IS
OVERCOMING
LIMITATIONS,
so I can be
more independent.
Donna is that she
also trains to be
strong enough to
maneuver herself
and her wheelchair
through her
daily routine and
through a world
that is not always
equipped to easily
accommodate
her. Donna was
involved in a terrible bus accident on January 20, 2001, and
the injuries sustained in the accident have confined Donna to
a wheelchair ever since. Despite the challenges that this places
on her, Donna has continued on as a business owner; is a very
dedicated owner to her German Shepard, Medusa; and has a
loving relationship with life partner, Mike Libenson (see next
page for Mike’s story).
In April 2016, she was referred to VIVE Health & Fitness
by a friend and hesitantly came in to see what she could
accomplish in a commercial fitness center setting. With only
upper body exercises being appropriate for her, Donna’s trainer,
Tom Shaver, had to be creative. “We have used our Gravity
equipment extensively. Donna is able to transfer from her
chair to the Gravity sled and exercise using her body weight
leveraged against the pull of gravity,” stated Tom. Her results
have been outstanding. She notes that her mobility in her chair
has greatly improved, “I can lean over, out of the chair and reach
down to the ground to pick up items with much more ease,”
said Donna. She has also noticed a marked increase in her
stamina and strength while moving herself throughout her day.
Despite some limitations in her exercise routine, Donna has
even managed to lose some weight. Ask her what is the biggest
thing she has learned from her time at VIVE and with her trainer,
and Donna will tell you, “Exercise can be fun!”
Tom also had the following to say, “I have seen huge
improvements in Donna’s levels of strength over the last eight
months, and her conditioning has also come a long way. I love
the two hours per week I get to spend with Donna. We laugh a
lot, work hard and learn from each other.” Donna says Tom is
a great motivator and is able to make exercise interesting and
fun for her. Finally, one of the best benefits Donna has seen is
her improved strength allowing her to more easily participate
in service dog training sessions with Medusa and her trainer at
Designing Dogs. Medusa provides companionship and support
that Donna relies on, and the training sessions are vital to
their relationship.
MY
VIVE
6 I pulse

DONNA MICHAK
MIKE LIBENSON
MIKE LIBENSON
Although Mike’s story is vastly different from Donna’s,
results such as improved quality of life and a new found
appreciation for exercise are a common theme. Mike Libenson
had not done any formalized exercise for the majority of his
adult life. Besides being limited by his busy schedule, exercise
was simply not a priority in his life. A bone spur in his shoulder
that would potentially lead to a tear in his rotator cuff prompted
Mike to undergo surgery and the subsequent round of physical
therapy. This unfortunate injury began a chain of events that
have transformed Mike’s health and his outlook on exercise.
For his rehabilitation, Mike chose Cawley Physical Therapy
at its location inside VIVE out of the convenience of Donna
attending her personal training sessions under the same roof.
Mike’s occupation as a bookseller requires lots of overhead
lifting, and lifting boxes of books in awkward positions would
lead to re-injury if he did not take a proactive approach. So
upon completion of his rehabilitation, he rather reluctantly
purchased a package of training sessions at VIVE and started
training with Tom Shaver. He was paired with Tom Shaver as his
trainer. Tom remembers first meeting Mike, “When Mike first
came to me, he joked that he might not come back for the next
session. Although he said it jokingly, I could tell that there was
a hint of truth. It was obvious that the idea of exercise was a
foreign concept and one he was not happy with. Mike’s only
real goal was to continue strengthening his surgically repaired
shoulder, so expanding into a workout that would help in body
composition changes would be a real challenge,” stated Tom.
Mike did not quit, as he was expecting himself to do. He
kept his two appointments per week with Tom, and over the
course of the last six months has made some dramatic changes.
The biggest being that he no longer works out because he has
to; he now looks forward to it and wants to do it because of the
physical changes
he has seen.
“I had always
MY VIVE IS
THE PLACE WHERE
I FELL IN LOVE
WITH EXERCISE,
which has given me more energy
to enjoy life.
disliked the idea
of exercise, and I
am very surprised
by the fact that I
now look forward
to it,” commented
Mike. Besides
improving his
shoulder’s
strength and
integrity, Mike
has seen huge
improvements in
his energy levels, posture and daily tasks. “I feel stronger, with
vastly improved ease of movement,” said Mike. He has always
enjoyed the time with their dogs, and Mike’s new increased
levels of energy and mobility allow him much more opportunity
during “play time.”
Tom’s final thought on Mike is, “On many occasions, Mike
has mentioned that he feels stronger and is encouraged by the
results in the mirror that he never thought he would see. I hope
he continues this journey; I’m very proud of his transformation –
as I’m sure he is.”
pulse I 7