THE OFFICIAL MAGAZINE OF VIVE
see how this member’s life
was revolutionized by VIVE
and Premier Nutrition
Get pumped for
coming in April!
AND THE PREMIER
offer the nutritional support
you might be looking
for, right at VIVE
with this healthy recipe
loaded with veggies!
THE MONTHLY MAGAZINE
OF VIVE HEALTH & FITNESS
elcome to the March issue of Pulse, and Happy National Nutrition Month! To
celebrate this month that is focused on healthy eating, we urge you to make at
least one small, positive change to your diet. If you don’t know where to start,
check out this month’s nutrition tip on page 3, and you can also try this
We will be holding a Nutrition Seminar on March 13 from 5:30 to 6:30 p.m. presented by
Samantha Hollock, Premier Nutrition Counseling’s dietetic intern. This will include an information
session on how a registered dietitian can assist you in reaching your own personal health and
fitness goals. She will be available to answer any nutrition-related questions and will be completing
FREE nutrition screens. Healthy snack ideas will be featured, along with information on how to
maintain your New Year’s Resolutions. Members will also be able to make an appointment to meet
with one of VIVE’s dietitians.
On the cover is Laura Sickler, owner of Premier Nutrition Counseling, located inside VIVE. Laura and
her team help clients who are looking for preventive care or guidance when it comes to their diets.
You can read more about Laura and her team on page 4. You can also read about VIVE member and
Premier Nutrition Counseling client, Marilyn Leo, in this month’s My VIVE feature on page 7.
We’re here to help you reach your health and fitness goals, so please don’t hesitate to reach out to
us if you’re looking for direction or guidance on how to reach the next level of your progress. Enjoy
this month’s issue!
In health and fitness,
The VIVE team
VIVE is now on Instagram!
Follow us at
2 I pulse
NEW CLASSES WERE ADDED TO THE GROUP
EXERCISE SCHEDULE FOR MARCH, WHICH INCLUDE:
Tuesdays at 6 a.m.
Wednesdays at 5:30 p.m.
and also on Saturdays
at 8 a.m. with Gina
Do you suffer from Rotator Cuff
and/or shoulder pain?
If so, plan to attend a free interactive workshop
hosted by Cawley Physical Therapy on March 21
at 6 p.m. at VIVE. During the workshop, the Cawley
team will work with each participant to see which
rotator cuff muscle is affected and the grade of
the tear, correct the cause of the pain and speed
up the healing process and prevent the shoulder
from getting worse.
Only 20 spots are available,
so call 570.714.0933 today to make
Spin + Straps
Tuesdays at 5:30 p.m.
Click here to view
CARDIO TV CABLE UPDATE
We are excited to report that we have gone
through the necessary steps to bring you
the channels that have been requested,
and the new equipment that necessary to
make the upgrades has been ordered.
Thank you for your patience in this matter!
NEW Group Exercise Class alert!
This month, we will be starting a new group
exercise class called Spin + Straps.
This is VIVE’s first hybrid class that will
combine two elements that will work your body
in two completely different ways: spin and TRX
suspension training. Get your heart racing in
the spin room for the first half of class, then
challenge your muscles in a whole new way by
using your own bodyweight during the second
half of class with the TRX. Spin + Straps will be
held on Tuesdays at 5:30 p.m. Space is limited
to only 10 participants, so be sure to sign up for
class at the front desk!
March is National Nutrition Month, and this year’s theme
is “Put your best fork forward.” Acting as a reminder from
the Academy of Nutrition and Dietetics, the theme makes
it clear that each one of us holds the tool to make healthier
food choices. You can start the shift to a healthier diet by
making small changes over time, as they do add up to yield
results! Here are some tips to help you get started:
- Increase consumption of fruits and vegetables
- Eat more whole grains
- Switch to low-fat or fat-free dairy products
- Add in good protein sources like lean meats,
poultry, fish, beans, eggs and nuts.
- Avoid added sugars, sodium, saturated fats and
- Drink 6 to 8, 8 oz. glasses of water a day
Save the date for our Essential Oils
Seminar on March 27 from
5:30 to 6:30 p.m.!
The seminar will be led by Patti MClain. We
hope you’ll attend as essential oils are an
excellent way to naturally care for a variety of
This seminar is complimentary.
WE ARE 100% COMMITTED
to our members and value your feedback.
Never hesitate to send your comments and suggestions to
pulse I 3
Laura Sickler & the
Premier Nutrition Team,
Helping to Make Northeastern PA
Healthier One Client at a Time
At VIVE Health and Fitness, we know that no two people
are the same and everyone’s path to health and wellness is
different and at times, very challenging. When effort in the
gym isn’t producing the results you are looking for, it can be
discouraging and confusing. What many people don’t realize
is working out in the gym is only half of the equation, and
nutrition and diet play a huge role in your overall health and
Whether you are looking for preventive care or to achieve
a health and wellness goal, Premier Nutrition Counseling
provides clients with resources and guidance through oneon-one
meetings to develop a plan catered specifically to
you and your lifestyle. Premier Nutrition’s team works directly
with VIVE’s team of certified personal trainers to develop an
individualized exercise regime that will complement your
Owner and director of Premier Nutrition Counseling,
Laura Sickler, has dedicated her career to health and fitness
by providing guidance and motivation to help others live
a happier and healthier lifestyle. Laura encourages and
welcomes all to try nutritional counseling, regardless of
where you are in your journey.
“I truly believe that anyone who puts their hands on the
gym doors has already made the choice of better health,”
said Laura. “You don’t know what you don’t know, so give
me a chance and share your story with me, and we’ll see
where we can make changes – not huge changes at first
but baby steps.”
Laura’s journey began when her middle son was just in
preschool, and she began taking group exercise classes. Her
love for fitness was so evident that by the request of the gym,
she earned her ACE Certification and began working parttime
as a group exercise instructor where she immediately
fell in love with the atmosphere and knew she wanted to
pursue a career in health and fitness. After quickly realizing
she had undoubtedly found her true passion, Laura went
back to school with dreams of one day owning her own
nutritional counseling company.
In 2013, Laura joined Premier Nutrition as a registered
dietitian where she worked tirelessly to establish and grow
the business and became one of Premier Nutrition’s most
valued resources. After years of hard work and grateful
clients, Laura purchased the company and now serves as the
owner and director.
“I think you are a reflection of who you surround yourself
with, and I could not be more proud of my team and our
clients,” commented Laura. “We understand there is no ‘one
size fits all’ when it comes to nutrition and that life happens.
Our team is here to provide support and guidance, so our
clients can achieve long term success and happiness.”
In addition to Laura’s love for her career, she is also a
very proud mother and loves spending time with her three
wonderful sons – two of which are serving in the U.S. Navy
and one is in his sophomore year of high school. Although
Laura’s passion is in health and fitness, she never misses a
chance to explore and try new food adventures and often
visits restaurants featured on Diners, Drive-ins and Dives
whenever and wherever she travels.
At Premier Nutrition and VIVE Health and Fitness, we do
not see shapes or sizes, we see people. It is our passion and
privilege to assist each and every one of you in your personal
journey to health and fitness. Just like Laura, our entire team
strives to work every single day to help you become your
best and most confident self.
Premier Nutrition accepts most insurance plans and
welcomes any and all new clients - you do not have to be a
member of VIVE to meet with a dietitian.
Please visit premiernutirtioncounseling.com
or call 570-371-3572 for more information.
4 I pulse
Slow Cooker Minestrone Soup
Bursting with vegetables, beans and whole-grain pasta, this is a
super healthy, vegetarian meal the whole family will enjoy!
6 cups organic vegetable broth
28 oz. can diced tomatoes
15 oz. can cannellini beans,
drained and rinsed
15 oz. can kidney beans, drained
2 cups frozen green beans
4 medium carrots, chopped
1 medium zucchini, chopped
1 stalk celery, chopped
1 medium onion, chopped
2 tablespoons dried Italian
1 bay leaf
4 garlic cloves, minced
1 teaspoon salt
¾ teaspoon pepper
1 cup cooked (or 2 ounces of dry)
whole-grain elbow pasta
2 cups fresh baby spinach
1¼ cups freshly grated
Parmesan cheese (optional)
Serving Size: 1.5 cups; Calories: 134; Total Fat: 0.5g; Saturated Fat: 0g; Cholesterol: 0 mg;
Sodium: 860mg; Total Carbohydrate: 26g; Dietary Fiber: 7g; Protein: 6g
In the spirit of March Madness, we
hope you’ll join in the fun of VIVE’s
first annual Shake Madness Contest
going on now until March 31!
Here’s how it works: Trainers Lindsay, Corey
and Brent have each designed a shake based
on their favorite ingredients, and we need you
to decide which one is the club favorite! Once
you try each shake, vote for the one you like
best. At the end of the month, we will tally the
votes, and the trainer who generates the most
is the winner. The best part is, anyone
who voted for the winner will receive
two FREE shakes!
Here are the choices:
Thin Mint | Lindsay’s Shake
Chocolate Paradise | Corey’s Shake
Peanut Butter & Jelly | Brent’s Shake
GOOD LUCK, Trainers!
Who’s going to bring home the gold?
MARCH SHAKE MADNESS
DIRECTIONS Serves 10
• Combine ingredients, except pasta and baby spinach, in a 6- or
7-quart slow cooker. Cover and cook on low for 7 to 8 hours.
• Increase heat to high. Stir in pasta and spinach. Cover and cook 15
minutes or until pasta is done.
• Remove bay leaf before serving. Sprinkle each serving with 2
tablespoons grated Parmesan cheese, if desired.
Many individuals are found to be
deficient in Vitamin D during winter
months due to lack of sunlight,
especially those living in regions like
the east coast, mid-west and Pacific
Northwest. Tanning once or twice a
week can help keep Vitamin D levels
in a normal, healthy range. As a VIVE
member, you receive 15% off packages,
lotions and Versa Spa Spray Tan at
TanFastic Sun Tan Center, located at 239
Spring Street in Wilkes-Barre.
Visit TanFastic on the web:
pulse I 5
MO V E
Want to build great legs, glutes and a strong core?
Want to improve your full body strength and balance?
And do you want to do it all with a move that also
blasts fat off your entire body? Then, try the overhead
Here’s how: Grab a dumbbell that you could
comfortably shoulder press as a starting weight. Hold it
in your right hand at arm’s length over your head. Step
forward with your left foot and sink your weight into
that foot as you simultaneously allow your right knee
to bend as your right heel rises. Lower down until your
left knee is bent at about 90 degrees and your right
knee is near the ground (don’t bang your knee on the
ground). Push off your front foot and drive back up to
the starting position.
Keys to this exercise are keeping control of the
weight by maintaining a strong, tight core, and
balancing by moving in a controlled and deliberate
manner into and out of the lunge position. Try three
sets of 8 to 15 reps on each leg (doing all reps with
one leg before switching hands for the weight and
changing feet). Rest for 45 to 60 seconds. This exercise
involves most major muscle groups in the body and
is a huge fat burner due to the amount of work being
done. Don’t hesitate to speak with a member of VIVE’s
training team if you have questions.
6 I pulse
VIVE MEMBER AND
PREMIER NUTRITION CLIENT
I have been a member of VIVE since 2013,
and my continued loyalty is credited to the
friendly staff, state-of-the-art equipment, clean
facility and variety of classes. I first learned of VIVE
through social media and was instantly impressed
with the cleanliness and overall look of the facility
and wondered if it really looked like that in real
life. I was pleasantly surprised when I visited for
the first time and realized that not only was it
beautiful and clean, but the staff was so welcoming
and genuinely nice to me.
Once an avid outdoor walker, I decided to change
my routine and joined VIVE, working out multiple
times a week. I began to explore everything VIVE had
to offer, including functional training sessions, group
exercise classes and nutritional counseling. At the
time, my schedule was crazy and I was not focusing
on eating foods that were good for me. I had a general
knowledge of what I should and should not be eating,
but I struggled to find the motivation to make those
healthy decisions and resist tempting foods.
My eating habits began to take a toll on me, and I
began nutritional counseling with Laura Sickler, RDN,
LDN, once a week in hopes of regaining my health
and general happiness. Not only did Laura create a
completely customized plan for me, but she never
spoke down to me - she never treated me like any less
of a person and always seemed genuinely happy to be
working with me. I know it is her job, but I always got
the impression she really enjoys it – she practices what
Laura reiterated in each session to “make good
choices,” and to this day, I haven’t been able forget
those small words that might seem so simple but
made such a difference. Laura helped me change my
entire mindset to resist making bad choices and held
My VIVE is now having the
ability to make good choices
for better health!
me accountable to make good choices by proactively
planning my food selection, portion control and
healthy snacking. I began to really take pride in my
journey and looked forward to each meeting to see the
progress I made that week. In addition to my nutritional
counseling, I was regularly attending group exercise
classes like Cycle, R.I.P.P.E.D, Triple Strength and VIVE
A couple years ago I experienced a speedbump
in my health and underwent surgery that required
me to stay in bed for a week straight and involved
serious post-surgery rehabilitation. When my physical
therapist cautiously asked if I could get out of bed and
walk around a little bit, I jumped right up! Surprised
by my strength, my doctor asked what my routine was
prior to the surgery, and I accredited my strength and
nutritional habits to VIVE Health and Fitness. In fact,
some of the exercises I was doing in physical therapy
were exercises I had done in group exercise classes at
VIVE. As a result, my recovery time was quicker than
expected, and I could not wait to get back to my normal
Thanks to the support of Laura and VIVE Health
and Fitness, I was able to alter my mindset and create
positive changes in my life that will stay with me
forever. I’m not sure if Laura realized what an impact
those three words had on me, to “make good choices,”
but I thank her every day.
pulse I 7
with VIVE’s New
coming April 1!
Men’s Weightlifting Program:
Did you know after age 30, the average male loses
about 10 pounds of muscle and gains almost 20
pounds of body fat before their 50th birthday? Is your
workout plan able to fight these changes? Our new
men’s weightlifting program is tailored to specifically
address the health issues men face as they age and
will help clients feel their best no matter if they are
30, 40, 50 or 60.
Spring Training Program:
You asked, and we heard! We’re excited to bring you
Spring Training Program, a bootcamp-inspired fitness
workout that will feature plyometrics, high intensity
interval training and body weight resistance training
that will challenge every muscle in your body!
This program will be lead by our Fitness Trainers…
YES that means Matt Green too!
Muscles and Mascara:
This strength training program designed
by women for women makes a comeback!
SAVE THE DATE
for VIVE’s second annual Habitat for
Humanity Cycling Benefit on Saturday,
May 6 at 7:30, 9 and 10:30 a.m.
Stay tuned to our
Facebook page and in-club
announcements for more
details about these exciting
new programs and events!