THE OFFICIAL MAGAZINE OF VIVE
Life Evolves So
Should Your Workout
“I’m addicted to
Want to burn fat?
TRY APRIL’S MOVE
OF THE MONTH
HELP A LOCAL
and save the date for
the Wyoming Valley
Habitat Charity Spin
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
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
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
OUR NEW MEMBER
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
SOME RESTRICTIONS APPLY,
BUT COME JOIN OUR FAMILY
AND LET’S HAVE SOME
VIVE is now on Instagram!
Follow us at
EACH MONTH, WE MAKE A FEW CHANGES TO OUR
GROUP EXERCISE SCHEDULE TO KEEP IT FRESH AND
EXCITING. FOR APRIL, WE’VE ADDED…
for a complimentary
pass if you’d like to try
a class before joining!
Thursdays at 5 p.m.
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
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!
Mondays at 7 a.m.
Tuesdays at 4 p.m.
Tuesdays at 5:30 p.m.
To view all
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.
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!
STARTS APRIL 1!
WE’RE EXCITED TO FINALLY LAUNCH
THE NEWEST PROGRAM AT VIVE –
This is a men’s only strength training program
created and designed by Tom Shaver, VIVE
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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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
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.
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
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
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.
4 cups green cabbage, finely
2 cups red cabbage, finely
3 tablespoons green onions,
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
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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.
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.
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
“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
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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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
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 email@example.com.
We hope you’ll join us for this fun event that supports
such a great cause!