VIVE Health & Fitness | March Issue

Ideaworks2

Welcome to the March issue of Pulse! It’s National Nutrition Month, and to recognize it, we are hosting a Nutrition Seminar on March 15 from 5:30 to 6:30 p.m. This will be presented by Samantha Hollock, Premier Nutrition Counseling's dietetic intern. Read more about what will be offered at this event on page 2. We are also excited to announce NEW programming starting April 1! Turn to page 8 to see these new options that include something for everyone. Lastly, we need YOUR help to pick the new favorite shake of VIVE, so be sure to participate in our March Shake Madness Contest going on now. Check out page 5 to learn more! Enjoy this month’s issue, and remember to let us know if there are any articles or topics you would like covered in the future.

THE OFFICIAL MAGAZINE OF VIVE

MARCH 2017

pulseMY VIVE,

see how this member’s life

was revolutionized by VIVE

and Premier Nutrition

(pg. 7)

Get pumped for

NEW

PROGRAMMING

coming in April!

(pg. 8)

LAURA SICKLER

AND THE PREMIER

NUTRITION TEAM

offer the nutritional support

you might be looking

for, right at VIVE

(pg. 4)

CELEBRATE NATIONAL

NUTRITION MONTH

with this healthy recipe

loaded with veggies!

(pg. 5)


WELCOME

to Pulse

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

month’s recipe!

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

VIVEHealthFit!

2 I pulse


MARCH

SCHEDULE CHANGES

NEW CLASSES WERE ADDED TO THE GROUP

EXERCISE SCHEDULE FOR MARCH, WHICH INCLUDE:

Cycle

Mondays and

Tuesdays at 6 a.m.

with Amanda

Yoga (Vinyasa)

Wednesdays at 5:30 p.m.

with Rachel

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

your reservation!

NEW

Spin + Straps

Tuesdays at 5:30 p.m.

with Sarah

click

here

Click here to view

all schedules!

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!

NUTRITION

corner

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

trans fats

- 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

health ailments.

This seminar is complimentary.

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


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

wellness success.

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

nutritional plan.

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


RECIPE OF

THE MONTH

Slow Cooker Minestrone Soup

Bursting with vegetables, beans and whole-grain pasta, this is a

super healthy, vegetarian meal the whole family will enjoy!

INGREDIENTS

6 cups organic vegetable broth

28 oz. can diced tomatoes

15 oz. can cannellini beans,

drained and rinsed

15 oz. can kidney beans, drained

and rinsed

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

seasoning

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

GARNISH

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?

VIVE PERKS

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.

Phone: 570-821-8989

Visit TanFastic on the web:

www.tanfasticpa.com

CLICK

HERE

tanfasticpa.com

pulse I 5


START

MO V E

of the

month

OVERHEAD LUNGE

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

lunge!

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.

FINISH

6 I pulse


MY

VIVE

MARILYN LEO,

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

she preaches.

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

55.

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

routine.

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


Spring Your

Fitness Forward

with VIVE’s New

Programming

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!

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