VIVE Health and Fitness Pulse - April (prospects)

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THE OFFICIAL MAGAZINE OF VIVE

APRIL 2017

BEYOND BICEPS

Life Evolves So

Should Your Workout

(pg. 4)

MEMBER,

DALE NEWMAN,

“I’m addicted to

the results.”

(pg. 6)

Want to burn fat?

TRY APRIL’S MOVE

OF THE MONTH

(pg. 7)

HELP A LOCAL

NON-PROFIT

and save the date for

the Wyoming Valley

Habitat Charity Spin

(pg. 8)


WELCOME

to Pulse

elcome to the April edition of

Pulse! This month, we are excited

to introduce Beyond Biceps, our

total body training program for men!

This program is especially for males

over the age of 35 who might feel like their efforts in

the gym are no longer giving them the results they

used to see when in their younger years. Those who

participate in Beyond Biceps will build strength, burn

fat and become more mobile. You do not need to be

a VIVE member to participate as it is an additional

charge. You can read more about this program on

page 4.

The other program we’re highlighting this month is

Muscles and Mascara, a strength training program

just for women, designed by women! Three training

programs that build on each other, make up Muscles

and Mascara as a whole. Participants will be coached

on how to properly strength train in order to build

lean muscle mass that will help trigger fat loss.

Muscles and Mascara is a program that is open to the

public. Read more about Muscles and Mascara on

page 5.

As spring, hopefully, makes its way into northeastern

PA, and you start to feel reinvigorated from

the winter, don’t hesitate to reach out for more

information about VIVE or to schedule a tour of the

facility. We’re here to help you reach your health and

fitness goals, so you can feel your best in time for

summer. We’d love to have you as part of our family!

In health and fitness,

The VIVE team

THE MONTHLY MAGAZINE

OF VIVE HEALTH & FITNESS

THIS MONTH,

OUR NEW MEMBER

PROMO RESTS

IN YOUR HANDS!

JOIN VIVE IN APRIL, AND YOU WILL

BE ABLE TO SELECT THE OFFER

YOU’D LIKE TO RECEIVE. WHETHER

IT’S A WAIVED INITIATION FEE,

A PACKAGE OF PERSONAL OR

FUNCTIONAL TRAINING SESSIONS

OR A SHAKE PACK, THE CHOICE

IS YOURS!

SOME RESTRICTIONS APPLY,

BUT COME JOIN OUR FAMILY

AND LET’S HAVE SOME

FUN NEGOTIATING!

VIVE is now on Instagram!

Follow us at

VIVEHealthFit!

NEW

APRIL

SCHEDULE CHANGES

EACH MONTH, WE MAKE A FEW CHANGES TO OUR

GROUP EXERCISE SCHEDULE TO KEEP IT FRESH AND

EXCITING. FOR APRIL, WE’VE ADDED…

click

here

for a complimentary

pass if you’d like to try

a class before joining!

ViPR-FLoW

Thursdays at 5 p.m.

with Sarah

This hybrid class will combine yoga

with ViPR training. The first half of class

will focus on ViPR training, which helps

bridge the gap between movement

and strength. Then, the second half

will focus on yoga movements that

will work on improving mobility and

promoting serenity.

Make sure you are eating plenty

of fruits and vegetables every

day for better health! Research

shows there are many health

benefits available when diets

are high in fruits and vegetables

because of the vitamins,

minerals and phytochemicals

found in plant foods.

Phytochemicals might have

the potential to slow the aging

process, boost immune function,

decrease blood pressure and

cholesterol, strengthen our heart

and circulatory system, and slow

or even reverse certain cancers!

Zen Barre

Mondays at 7 a.m.

Metafit

Tuesdays at 4 p.m.

Spin-X

Tuesdays at 5:30 p.m.

click

here

To view all

schedules!

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.

NUTRITION

corner

When shopping for produce,

choose colorful fruits and

vegetables, and keep in mind,

the brighter the better. Dark

green leafy veggies, along with

red and orange colored veggies,

are loaded with antioxidants that

attack cell damaging molecules

in the body. If you aren’t

already, start eating the daily

recommended amount – your

body will thank you! Not sure

how to make vegetables tasty

and delicious? Try this month’s

recipe featured on page 5!

NEW PROGRAMMING

STARTS APRIL 1!

WE’RE EXCITED TO FINALLY LAUNCH

THE NEWEST PROGRAM AT VIVE

BEYOND BICEPS!

This is a men’s only strength training program

created and designed by Tom Shaver, VIVE

fitness director.

ALSO, MUSCLES AND MASCARA,

A STRENGTH TRAINING PROGRAM

ESPECIALLY FOR WOMAN,

MAKES A COMEBACK!

You can read more about

these programs on pages 4 and 5.

VIVE WILL ONCE AGAIN BE A WILD FOR

SALMON PICK-UP LOCATION THIS YEAR!

Anyone interested in purchasing products

from Wild for Salmon, a USDA Certified

Organic producer, can sign up at buyingclub.

wildforsalmon.com. Once registered, click the

“Join” tab on the top of the page, and join the

VIVE Health and Fitness Buying Club.” From there,

you can shop and place your order. All orders

require an online credit card payment. However,

if you prefer to pay at pick up, please call or email

your order. Orders for

the April 27 pick up can be placed between

April 1 and April 24 by 11 p.m.

SAVE THE DATE!

We hope you’ll participate in

the second annual Wyoming Valley

Habitat for Humanity cycling benefit

on Saturday, May 6 at VIVE!

For more information,

please check out page 8.

We’re happy that so many of you have utilized

our suggestion box because we are listening!

Please continue to pass along your comments

and suggestions. When you do, it helps us to

make VIVE the club you want it to be! You, our

members, are most important to us!

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SPRING YOUR

FITNESS FORWARD

with VIVE’s New Programming

When it comes to working out, most males have the mindset

that in order to achieve results, it is necessary to break up

workouts into days like chest and shoulders day, biceps and

triceps day, back day, and, for some, leg day. This might come

as a surprise, but this is far from the optimal way to achieve

results in the gym. And the older you get, the less effective

these body part split workouts become. Beginning at age

30, the average male will lose 10 pounds of muscle and gain

20 pounds of body fat before his 50th birthday. Decreasing

testosterone levels, loss of explosive muscle power, and

increasingly restricted mobility, coupled with increased stress

and time commitments at home and work, lead to this slow

decline in physical performance and appearance.

To combat this, men need to change their approach in

the gym. Workouts need to include explosive exercises

to combat the loss of power and strength, high volume

hypertrophy work to combat the loss of muscle mass and

fat blasting conditioning work to shed those unwanted

pounds. Beyond Biceps is VIVE’s answer to all the guys out

there asking how to accomplish this type of change in their

routines and attain their optimal health, best look, and top

performance in their 30s, 40s, 50s and beyond.

For four weeks, a Beyond Biceps participant will make a

commitment to meet with his trainer three days per week

and will be given a workout for a fourth day to be done

on his own. Diet will, of course, play a huge role in these

changes, and we have the support in place to guide you

through the confusing world of optimal nutrition. Beyond

Biceps will enable you to build the strength that you might

not have realized you were missing, regain lost mobility, and

boost your mood and energy levels. Don’t slip into the same

old middle age routine - charge into these years looking and

feeling your best. To inquire about Beyond Biceps, please call

us at 570-371-3572.

It’s not unusual for women to have misconceptions when

it comes to strength training. A common belief amongst

females is that lifting weights will make them look “big”,

and nothing could be further from the truth!

Because women have naturally low levels of

testosterone, and they typically do not take in excess

calories, they do not need to worry about piling on muscle.

In fact, women shouldn’t be afraid of strength training at all

because it is actually a more beneficial way to lose fat than

traditional cardio methods like running on the treadmill

or working out on the elliptical. Weight training also helps

offset the effects of aging like minimizing the loss of bone

density.

Muscles and Mascara, a strength training program just

for women, is aimed to introduce females to the benefits of

lifting weights and gaining strength. It is comprised of three

complimentary training programs that build on each other,

so progress can continue and a variety of fitness qualities

can be trained.

Participants meet with their trainer two days per week.

The trainer will coach clients through each workout step-bystep

and instruct on proper lifting methods, so participants

can become comfortable.

Muscles and Mascara is the perfect program for any

female who wants to start weight training but isn’t sure

what to do. It’s also a great program for women who have

done strength training in the past, but feel like they need

a new direction or routine. To inquire about Muscles and

Mascara, call us at 570.371.3572.

APRIL SHAKE

BLACK AND

WHITE JAVA

This month’s shake will be a treat

for our coffee lovers! Recover after

a tough workout with this delicious,

but healthy caffeinated beverage.

Ingredients: 8oz. unsweetened vanilla

almond milk, mocha java, vanilla cream,

chocolate whey protein, vanilla extract

CLICK

HERE

Organically, lovingly grown good stuff is here! Tilling

Point Farm is a producer of heirloom produce and

flowers. At its member supported farm located in

Shavertown, fresh, organic produce is grown for its

CSA. Once signed up, VIVE members will receive a

one-size veggie share and a full share of 7 to 10 items. Eggs are also

available upon request. Additionally, Tilling Point offers a flower CSA

in which you will receive a fresh, beautiful bouquet every week for 12

weeks. VIVE is a drop-off location this season, which runs from June

14 through November. Visit its website at tillingpointfarm.com to learn

more and to sign up today! Be sure to tell friends and family.

Website: tillingpointfarm.com Phone: 570.881.4644

tillingpointfarm.com

RECIPE OF

THE MONTH

Health Slaw

DIRECTIONS Serves 6

Combine the first four ingredients and set aside.

Combine the remaining ingredients, and add to the

shredded vegetables, mixing well. Cover and chill for

several hours before serving.

INGREDIENTS

4 cups green cabbage, finely

shredded

2 cups red cabbage, finely

shredded

3 tablespoons green onions,

sliced

¾ cup carrots, shredded

¼ cup low-fat mayonnaise

¼ cup plain yogurt

2 tablespoons white vinegar

2 teaspoons sugar

1 teaspoon celery seed

½ teaspoon pepper

4 I pulse

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DALE NEWMAN,

VIVE MEMBER

Three years ago, I thought I was my strongest and

healthiest self. I was working out constantly while

also enjoying whatever food I desired. My body wasn’t

proportional – my chest and arms totally overpowered

the rest of my body, yet I continued to only work

those two muscle groups. I was the epitome of a “bro”

following the “bro workout.” I celebrated days like

International Chest Day and wasn’t interested in any

workouts unless they focused solely on my upper body.

I thought I was strong and healthy but little did I know, I

was very far from it.

My mindset

changed when my

wife found out

she was pregnant

with our first child.

I wanted to be my

best self for my

growing family and

although I was working very hard in the gym, I didn’t

realize that my daily routine was lacking the wholesome

full body workout that I so badly needed. Not only was

my workout lacking, but my diet was out of control. I

thought that since I was working out regularly I could

eat whatever I wanted, and didn’t realize that the food

choices I was making were completely cancelling out

My VIVE is a renewed outlook

on the benefits of training

my entire body.

MY

VIVE

the work I put in at the gym. I was 5’9” weighing 195

pounds and as a result of my “bro” tendencies, I was

rocking a very stocky top-heavy build.

I had been working out since I was 19 years old and

was still doing the same routine that included bench

press, curls and some time on the treadmill, repeatedly.

I found comfort in surrounding myself with people who

were following the same routine as me, although none

of us were truly the strong beings we thought we were. I

knew I needed a change but didn’t know where to start.

I began personal training

with Tom Shaver, VIVE fitness

director, two and half years

ago, and I quickly realized

during my first few sessions

that I was not as strong as I

thought. Tom put me through

new sets of workouts, and

I began working on muscle

groups I had never worked before. As a result, I began

to feel stronger. During our first session together, Tom

introduced kettle bells into my workout, and I looked

at them confused and overconfident. After all, they

were much smaller than the weight I was use to bench

pressing. My confidence quickly disappeared as I could

barely get through my first set because I was not used

to the lactic acid your body produces during a full

body workout. It was then that I vowed to never

judge a kettle bell by its cover again.

Tom truly understands how the body works.

He will predict the “burn” you’ll feel the next day

after a good workout, while also predicting the

pain you could feel if you aren’t performing a

workout in the correct form. Like many other men,

I didn’t understand that in order to see continued

success in the gym, you must perform specific

workouts designed to counteract the changes

your body goes through as you age. In addition

to these workouts, Tom taught me how important

diet is in this journey and that I needed to make

significant changes if I wanted to see any sort of

positive results. I began to focus on what to fuel

my body with, and Tom continuously helped put

my diet decisions into perspective by pointing

out how much just one meal could set me back.

Once men reach age 30, they experience

age-related performance challenges that can

drastically affect their results in the gym, and

they do not see the same (or any) results from

performing the workouts that were successful

in the past. The average 30-year-old man

experiences a one to two percent decrease in

testosterone per year, a loss of type 2 muscle

fiber, a decrease in power production, a loss of

flexibility and mobility, and 10-20 pounds of

weight gain between the ages of 30 and 45.

As a result of these uncontrollable changes that

all men face, Tom continuously stresses the idea

of training smarter and not harder. Performing

workouts that specifically counteract the changes

in your body, prove far more effective than

repetitive workouts that only focus one or two

muscle groups.

“We want to square off the curve of life,”

explains Tom. “We design workouts that help

people maintain a healthy lifestyle and will

ultimately keep them functioning as long as

possible, rather than facing a long decline of life.”

I am addicted to the results. I feel a new

comfort in knowing that I am taking control of my

life and setting myself up for a long and healthy

future with my family. It hasn’t been easy, but it

has been a life changing journey, and I feel very

grateful for what the VIVE personal training team

has taught me and will continue to teach me

about my body in the years to come.

My VIVE is a renewed outlook on the benefits

of training my entire body.

MO V E

of the

month

REVERSE LUNGE

INTO STEP-UP

This fat blasting movement will work your glutes,

quads and hamstrings, along with getting your

heart rate up!

Select a plyometric box that is about knee height.

Face the box, with your toes about a foot away. Step

back with your right foot into a reverse lunge, keeping

most of your weight on your left foot. Allow your right

knee to nearly touch the ground while the left knee

bends to about 90 degrees. Maintain good posture,

activating your core and keeping your chest up. Driving

your weight down into your left heel/foot, return to an

upright position. Bring your right leg through the start

position and forward to place your right foot on the

box in front of you. Your right knee should now be bent

at 90 degrees. Drive your weight into your right heel/

foot, and step up onto the box. Reverse this movement

to place your left foot back on the ground, and then

immediately step back with your right leg into the next

reverse lunge to begin your second rep. Repeat 8 to

15 times per leg. Aim for two to four sets with 30 to

60 seconds of rest between each. Because each rep is

basically “doubled” (one lunge and one step-up), this

move will get you winded as you do some anaerobic

work – a big bonus for burning body fat and building

lean muscle tissue.

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SAVE

THE

DATE

of Saturday, May 6 for VIVE’s second

annual Wyoming Valley Habitat for

Humanity Cycling Benefit! Cost is $25

per person and includes a 40-minute

cycle class and t-shirt. All proceeds will

be donated to Wyoming Valley Habitat

for Humanity.

Class times are 7:30, 9 and 10:30 a.m.

You can sign-up at the front desk or by calling us at

570.371.3572 or email info@vivehealthandfitness.com.

We hope you’ll join us for this fun event that supports

such a great cause!

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