THE OFFICIAL MAGAZINE OF VIVE
Love of Fitness with
New offerings coming
soon - and so is breakfast!
CAN YOU DEFY
See how three VIVE
members did with the help
of Deb Grossman
Here’s what you need
to know about
THE MONTHLY MAGAZINE
OF VIVE HEALTH & FITNESS
elcome to the February issue of Pulse!
As someone who has shown interest in
joining the club, we would like to share
our monthly communication piece to
give you a better idea of what the VIVE
culture is like. We hope you’ll join us soon, so you can
be part of all the exciting things going on. For instance,
to celebrate our Instagram beginnings, we’re currently
holding a 27-day shake contest on the social platform
in which the lucky winning member gets eight free
shakes! Additionally, in March, we’re hosting a Nutrition
Seminar in recognition of National Nutrition Month
(you can read more about this on pg. 8). These are just
two examples of how we engage our members to bring
Appearing on this month’s cover is VIVE group exercise
instructor and Gravity trainer, Deb Grossman. She has
helped many members reach their fitness goals with
the Gravity program, which you can read more about
on page 6. Gravity is most popular with our aging
population but not to be counted out for those younger
whipper snappers looking for a different type of
strength training workout.
We would love to help you make 2017 your healthiest
and best year yet. Please don’t hesitate to reach out
to us at firstname.lastname@example.org with any
membership questions or to schedule a tour of our
facility. Also, follow us on Instagram at VIVEHealthFit
and LIKE us on Facebook at VIVE Health & Fitness for
the latest club news and happenings!
Enjoy Pulse, and please know we are
here to help in any way we can
THIS MONTH’S DEAL:
IT’S ALWAYS MORE FUN TO
WORKOUT WITH FRIENDS!
TAKE ADVANTAGE OF OUR
FEBRUARY SHARE THE LOVE OF
FITNESS PROMOTION TODAY:
1 PERSON SIGNS UP
– Business as usual (initiation fee: $69)
2 PEOPLE SIGN UP
– Split the initiation fee ($34.50 each)
3 PEOPLE SIGN UP
– Waive initiation fee (A 24-hour window
will be given to get all three to sign)
4 OR MORE SIGN UP
– Waive initiation fee, and the group
will also receive a personal training
buddy session (A 24-hour window will
be given to get all new members)
In health and fitness,
The VIVE team
VIVE is now
Follow us at
Don’t miss our
going on now.
Be sure to join in
on the fun!
2 I pulse
QUITE A FEW UPDATES HAVE BEEN MADE TO THE GROUP EXERCISE
SCHEDULE FOR THIS MONTH.
New classes and class times were added to give you more options to get your sweat on.
New classes include:
with Amanda on Mondays and
Tuesdays at 6 a.m.
on Tuesdays at 5:30 p.m. and
Thursdays at 6 p.m. with Sarah
on Wednesdays at 7 a.m.
TOTAL BODY KICK
with Terri on Mondays
at 6 a.m.
Click here to view the
Click here for a
if you’d like to try a
class before joining!
We do not offer our classes independently of membership, so we do not have a class only rate.
However, all group exercise classes are included in membership.
February is American Heart Month, and healthy
eating habits and a regular fitness regime are
crucial when it comes to protecting yourself against
heart disease! When making food choices, you
want to select meals that contain whole grains,
healthy unsaturated fats, lean meats, and fruits and
vegetables. When a diet includes these ingredients,
you will not only be helping to prevent heart disease
in your body, but other disease states as well.
Contact VIVE’s nutritionists by emailing Laura Sickler
at email@example.com if you have
any questions. Get started being heart healthy by
giving this month’s featured recipe a try!
We are excited to announce that
our Shake Bar menu is getting
a facelift! In the next few weeks,
we’ll be expanding the offerings
to include over 10 new shakes,
a breakfast menu and a veggie
fusion menu. VIVE’s Shake Bar
is open to the public, and our
shakes make the perfect workout
recovery drink, as well a meal
Stop in soon to
try one for yourself!
WE ARE 100% COMMITTED
to our members and value your feedback.
Never hesitate to send your comments and suggestions to
pulse I 3
MO V E
1 2 3 4
Have you ever done a kettlebell swing? If not, skip down to the second paragraph of this article. If you have, are you performing the
movement correctly? Are you hinging at your hips or squatting with a more knee dominant movement? Are you lifting with your arms
or are your arms simply attaching the kettlebell to you like a rope? Do you stop the swing at your chest or do you go way overhead
with the kettlebell? To reap the many benefits of this full-body exercise, it’s important that it’s done correctly. Please read on to learn
how to perform the kettlebell swing effectively and safely.
The kettlebell swing begins and ends with perfect posture that should be maintained throughout the movement. Stand about 18
inches in front of a kettlebell with your feet slightly wider than shoulder width. Attempt to put your shoulder blades “in your back
pocket” by pulling them toward each other and depressing them down your back (Image A). This will lift your chest and put your spine
in a safe position. Maintain this posture as you hinge at the waist and push your hips back. Your knees will have to bend slightly to
accomplish this, but it is NOT a squatting movement (Image B). Grasp the kettlebell’s handle and “hike” it between your legs (Image C).
Push your heels into the ground and snap your hips forward as you come to a full stand. This force will swing the kettlebell out in front
of you, approximately to chest height. Do not try to add height to the swing by lifting with your arms (Image D). Without attempting to
pause the kettlebell in the air, allow gravity to pull it back down and between your legs as you hinge again at the hips. The kettlebell
should be allowed to swing back as far as gravity will allow. Your torso will be parallel to the floor, with a long spine and knees slightly
bent. You will feel your glutes and hamstrings being stretched. Reverse this movement just as you did the original “hike.” Repeat
for the desired number of reps. To “park” the kettlebell, from the top position with it out in front of you, allow it to swing between
your legs as if you were going to perform another rep and simply do not perform the hip snap. After it swings back behind you, allow
momentum to carry it forward and place it softly on the floor where it started. The majority of women can comfortably start with 15lbs.
and most men can start with 35lbs. Perform for 10 to 20 reps.
The kettlebell swing goes against most weight lifting advice of not using momentum. This exercise relies on the momentum of the
kettlebell and your control of it to perform correctly. If you can find your groove, you can burn up to 20 calories per minute, get great
glutes and hamstrings, improve your explosive strength, increase your cardiovascular conditioning and add a very valuable tool to
your workout arsenal. Please don’t hesitate to contact a member of VIVE’s personal training staff for form critique and advice. You can
email our trainers at firstname.lastname@example.org.
The 4-1-1 on VIVE’s Referral Program
Did you know that VIVE has a referral program that makes it a cinch to earn free months as a
member? Whenever a new member joins who is referred by a current VIVE member, the VIVE
member will earn a free month of membership. Additionally, there’s no limit to the amount of
free months you can receive! If you refer, you get a free month; it’s as simple as that!
If you are interested in joining our club and know a VIVE member, talk to that person to see if
he or she is willing to refer you. It’s a win-win for all – the member gets a free month, and you
get to join northeastern PA’s most state-of-the-art and exclusive health club!
4 I pulse
Allspice-Rubbed Pork Tenderloin
with Cinnamon-Sautéed Apples
and Cilantro Rice 2 Servings
Recipe from: The American Heart Association
1 lb. pork tenderloin (fat
1 tsp. ground allspice
2 tsp. extra-virgin olive oil
1.4 tsp black pepper
4 apples (any apple variety) cored,
washed and sliced thin
½ tsp. ground cinnamon
• Preheat oven to 400° F. Coat tenderloin with allspice and pepper.
• Warm oil over medium-high heat in large pan. Add tenderloin and brown
each side of tenderloin for about 1 minute each (about 4 minutes total).
• Transfer pork to a baking dish, and cook in oven until pork has 145° F
internal temperature, about 25 minutes.
• Meanwhile, in the original pan, add apples and cinnamon. Cook over
medium-high heat stirring constantly until apples are soft, about 4 to 5
minutes. Take off heat.
• Let pork rest for a few minutes. Slice into pieces and serve with apples on
2 tsp. lemon juice
1 cup chopped cilantro or parsley
2 green onions (chopped)
2 cups cooked brown rice
Nutrition Facts: Calories: 315; Fat: 6g; Carbohydrates: 43g; Fiber: 6g; Protein: 24g; Sodium: 56mg
• Stir lemon juice, cilantro and green onions into warm rice.
Passing on those delicious chocolate
covered strawberries this Valentine’s
Day since you’re watching your
waistline? Thanks to this month’s
shake, you can still enjoy this decadent
indulgence without worrying about all
the fat and calories. Instead, this shake
will supply you with vitamins, nutrients
and help you recover from a challenging
workout. It’s certainly a win-win!
Chocolate, strawberries, vanilla protein,
Get Hearty and milk
VIVE members enjoy
discounts at several area
businesses just for being
a member! Each month,
we feature one of these
businesses in this section of
Pulse. Click here to view the complete list of our
We are excited to announce our newest business
partner: Thrive Wellness Center, located on
Wyoming Avenue just five minutes away from
VIVE! Thrive offers holistic products, service, and
guidance that help each client live a happier
and healthier lifestyle. A sanctuary within
itself, Thrive offers a wide variety of essential
oils, beneficial teas, and numerous products to
nourish your mind, body and spirit.
As a way to celebrate the season, Thrive is
offering a special couple’s massage package!
Enjoy either 60 or 90 minutes of pure relaxation,
paired with a glass of organic wine and
chocolate. You will also receive a personal bottle
of massage oil to take home with you! This
service is valid until February 28, 2017.
Call 570.283.0111 to make an appointment or
for more information.
SHAKE OF THE MONTH
pulse I 5
THE STRENGTH TRAINING PROGRAM THAT
WILL HELP YOU DEFY YOUR FITNESS GOALS
Are you strong enough to overcome gravity? On the surface it seems
like an impossible task. But, by using Total Gym workout equipment and its
Gravity program, you might find the strength you never thought you had.
Introduced at VIVE in 2014, the Gravity program has enjoyed its share of
long-time regulars making weekly progressions, as well as the occasional
“one timer” just in for a good workout. Either way you use it, Gravity can
give you outstanding results.
Total Gym equipment has been around since the mid-1970s. Its biggest
impact was initially in physical therapy and rehabilitation because of the
low impact exercises that could be performed and its functional carry over
to real world strength. It was after this acceptance as a rehab tool that the
Total Gym made its way into the mainstream fitness world. As a result, the
Gravity program was developed and has grown into what you see being
offered at VIVE. It is taught by Deb Grossman who also teaches a variety of
group exercise classes and offers personal training services.
“Deb is a dedicated instructor, with an all business, no nonsense
approach”, says Lou Domiano. Lou, who is 61 and has been training in the
Gravity program for two years, has noticed a marked increase in his core
strength from Gravity training. A key for him personally was that this type of
training allowed him to get a good strength workout without the same joint
stress as traditional weight lifting.
Dr. Loren Grossman
6 I pulse
As gentle as Gravity can be, it can just as
easily be programmed as an intense workout.
Natalie Ferretti, 34, and also a two-year
Gravity participant said, “Gravity ‘rounds out’
my weight training.” She did note that “it felt
like I’d never worked out before” after coming
back to Gravity after a short hiatus. Natalie
can’t say enough good things about Deb and
her training style. “She’s one-of-a-kind; simply
phenomenal, and I never leave a workout
feeling like it was ‘the same old thing.’”
Loren Grossman, 58, after undergoing
back surgery, had been using yoga as his
main fitness tool until VIVE began offering
Gravity. Now he trains weekly with Deb, and
says, “She takes it so seriously. Her heart is in
the right place, and she always has the best
interest of her clients in mind.” He goes on to
say that his back has never felt better, which
can be attributed to the increase in core
strength and flexibility gained from training
with Deb on the Total Gym equipment.
Deb, who is 60-years old, is still going
strong. She teaches (and participates in) a
number of group exercise classes weekly, and
works right alongside her clients to motivate
and more personally instruct them. She has
been an exercise and a fitness instructor for
over 15 years, and she loves to workout with
the Gravity program. “There is a focus on the
core with every exercise, and it gives you a
total ‘head-to-toe’ workout.’” She notes that
getting people to try it for the first time is the
biggest challenge. “It does look intimidating,
but after one workout, many individuals are
Using its unique exercises, the Gravity
program can deliver long, lean muscle;
muscular endurance; cardiovascular
conditioning; improved body composition
and flexibility in one complete workout.
Her heart is in the right place,
and she always has the best
interest of her clients in mind.
LET DEB SHOW YOU HOW
TO OVERCOME GRAVITY!
CALL US AT 570.372.3571 TODAY FOR MORE
INFORMATION ABOUT ENROLLING IN THIS PROGRAM.
pulse I 7
On Wednesday, March 15 from 5:30
to 6:30 p.m., please join us for VIVE’s
Nutrition Seminar in recognition of
National Nutrition Month! Samantha
Hollock, Premier Nutrition Counseling’s
dietetic intern, is presenting the seminar.
The event will include information on
how a registered dietitian can help you
achieve your health and fitness goals, free
nutrition screens and healthy snack ideas.
Samantha will also be answering nutritionrelated
questions. Attendees will have the
opportunity to make appointments with
one of VIVE’s dietitians.
This event is open to the public.
Email Laura Sickler at
for more information.