THE OFFICIAL MAGAZINE OF VIVE
We’re committed to living out
our mission. Read about our
HOLISTIC APPROACH TO
HEALTH AND WELLNESS
from all four of our
Our friends at
have an exclusive
offer for you!
THE MONTHLY MAGAZINE
OF VIVE HEALTH & FITNESS
Happy April, and happy spring! This issue of Pulse is inspired by the sights and feelings
associated with springtime, providing the details and motivation you need to remain
mindful, “spring clean” your eating habits and more.
Because spring is also about growth, we’re especially excited about our newest offering,
VIVE premium memberships, which officially launch this month. You can find the details
about how you can reap the benefits of a premium membership on page 3, and don’t
hesitate to reach out to VIVE’s GM, Brent Oliver, if you have any questions. You’ll also see
growth represented in our feature story, “Committed to Our Mission” (page 4), where
you’ll find highlights from four of our departments (personal training, physical therapy,
nutrition counseling and meals). The story showcases how we have grown – and will
continue to grow – our offerings to better align with the mission and vision of VIVE as a
premier, holistic health and wellness club.
Among other exciting happenings this month, we’ll hold a special buddy yoga event on
Sunday, April 15th. This is a great opportunity to challenge your body with a buddy while
also practicing meditation and overall mindfulness. Find more information about what you
can expect at the event on page 3.
This month, our friends at Wild for Salmon have provided an excellent Recipe of the
Month, which you can find on page 7, as well as an exclusive offer as part of VIVE’s Wild
for Salmon buying club! Be sure to check it out on page 8.
Also included is a strength-building
Move of the Month on page 6,
more information on our Zumba
and POUND classes with our new
instructors Krista and Mary on page
7 and more.
As always, please email
with any questions, or if you have
any suggestions for future topics
you’d like us to cover in Pulse.
Enjoy the month!
In health and fitness,
The VIVE team
Join us for buddy yoga on Sunday,
While traditional yoga is practiced individually,
partner yoga allows you to reap unique benefits
from two-person poses that you would otherwise not
experience. Grab a friend or significant other, or stop
by solo and be paired with someone to partake in our
buddy yoga event on Sunday, April 15th!
Instructor: Chelsea Manganaro from Nearme Yoga
Price: Free for members; $15 per non-member or $25
per non-member couple
Registration: You must register
for this special workshop.
2 I pulse
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Below are three easy ways to spring clean
your eating habits this month:
1. Stock up on in-season superfoods with nutritional benefits, especially
fruits and vegetables. These include:
• Sweet cherries: High in potassium, antioxidants and fiber
• Apricots: High in beta-carotene, potassium, fiber and vitamin C
• Berries: Rich in antioxidants
• Yellow squash: An excellent source of vitamin C, beta-carotene,
calcium and folate
• Arugula: A good source of magnesium, which helps strengthen bones;
keeps your immune system going strong; and aids in muscular health
• Artichokes: Skip the can and learn to cook them fresh! Artichokes contain
cynarin and a probiotic called inulin.
2. Eat leaner meats.
Reduce your red meat consumption to once a week, and practice proper
portion control. A serving size is about the size of a deck of cards. Look for
90% or 93% lean meat in the grocery store, and buy chicken breasts instead
3. Eliminate overprocessed breads.
White bread – even enriched white bread – is made with just one of the three
nutritious parts of the wheat berry, the endosperm. Even though wheat bread
is viewed as a healthier alternative, don’t just grab for any variety on the
shelf. Look for wheat bread made with 100% whole grains, i.e. whole grain or
stone-ground. If you can’t pronounce the ingredients in your breads, do not
Tips obtained from http://www.sheknows.com/health-and-wellness/
GEX SCHEDULE CHANGES
THE FOLLOWING CHANGES
HAVE BEEN MADE TO THE GEX
SCHEDULE THIS MONTH:
• POWER HOUR WITH COREY ON TUESDAYS/THURSDAYS AT 8 A.M.
WILL NOW BE “STRONG INTENSITY” WITH RACHEL.
Class description: Strong Intensity is a full-body, fat-blasting workout focused on
lower repetition exercises with heavier weight, followed by
high-intensity cardio conditioning.
• BODY BURN ON THURSDAYS AT 4 P.M. WILL NOW BE
“PUMP IT UP.” INSTRUCTOR TO BE ANNOUNCED. CHECK THE VIVE APP
• VIVE 55 ON WEDNESDAYS AT NOON WILL NOW BE DRUMBALL 55.
Class description: Drumball 55 is a new, upbeat workout that combines easy cardio
movements with light resistance training while drumming on the stability ball. This
class will get you moving and relieve some stress, all while having fun!
• SARAH WILL NOW INSTRUCT BARRE ON SUNDAYS AT 10 A.M.
• BLACKLIGHT CYCLE ON TUESDAYS AT 5:30 P.M. WILL NOW
BE WITH ASHLEY.
• CYCLE ON MONDAYS AT 6 P.M. WILL NOW BE WITH CAROL.
• CYCLE ON THURSDAYS AT 6 A.M. WILL NOW ALTERNATE BETWEEN
SARAH AND CAROL.
Sarah’s classes will be on April 5th and 19th, and
Carol’s classes will be on April 12th and 26th.
Click here to view
PREMIUM MEMBERSHIPS ARE HERE!
At VIVE, we’re committed to keeping you committed – and that
means giving you everything you need to achieve your fitness
goals and reap the benefits of your membership. Cue our NEW
Here’s how it works: In addition to a standard VIVE
membership, there are now three levels of membership that
you can upgrade to: Silver (or Level I), Gold (or Level II) and
Platinum (or Level III). At each level, premium benefits and
perks (like free bottled water, guest passes and Dish’d meals)
are increased. For example:
Level I members:
Pick one perk
($19 per month/
$19 per perk)
One-credit perks currently include a bottle of water at checkin,
one protein shake per week, two small group training
sessions per month and two guest passes per month. Twocredit
perks currently include one dinner or two soups per
week from Dish’d meal prep service. In the months ahead,
additional perks from local businesses will be added.
Should you have any questions about VIVE premium
memberships, don’t hesitate to ask! Stop by the front desk, or
email Brent Oliver at email@example.com.
VIVE’S CENTER STAGE
Congratulations to our Center
Stage recipients this month!
training sessions in
Level II members:
Pick two perks
($34 per month/
$17 per perk)
(Most new clients and
Level III members:
Pick three perks
($45 per month/
$15 per perk)
PREMIUM MEMBERSHIP PROMOTION:
New members will have their first premium
membership fee* waived and enjoy
no commitment to that premium
membership for 30 days.
This means new members can upgrade their
membership and take advantage of a number
of products and services during their first
month – all for free!
of the Month
attendance; 16 members
at Body Burn on Saturdays
at 8 a.m.)
pulse | 3
HOW OUR FOUR DEPARTMENTS
WORK TOGETHER TO FORM
ONE HOLISTIC HEALTH CLUB
VIVE was built in 2012 with owner Diane Insalaco’s unique
mission and vision in mind: to be an approachable, unique,
safe and energetic environment where everyone feels
accepted and respected. VIVE was not built to be “just
another gym,” but a full-service fitness club with a holistic
approach to health and wellness. After nearly five-anda-half
years in business, we are continuing to grow our
offerings, looking for unique ways to keep current while
staying undeniably true to our mission.
Since 2012, we’ve learned that utilizing an interdisciplinary
approach to wellness, encompassing unique exercise
offerings and nutrition, is the fastest, most effective way to
ensure our members’ results. By offering members access to
VIVE’s training staff, Premier Nutrition Counseling, Cawley
Physical Therapy and Dish’d meal prep service under one
roof, we feel that we can provide that comprehensive service
that gets results for valued members like you. All of the
providers mentioned have an intimate working relationship
and can quickly pass information about a client to the next
provider so he or she can perform their respective service.
This month, we are providing more information and unique
insights from professionals in our four departments, all of
which work together seamlessly to reinforce our mission.
VIVE PERSONAL TRAINING SERVICES
VIVE’s personal training department begins and ends with
our trainers – and we believe that we have some of the
best. VIVE’s training department sets itself apart, having
a very unique mix of personalities and training styles and
making it perfect for anyone looking to find the help that
they need to reach their health and fitness goals. Our staff
spans the spectrum of training specialties; weight loss,
bodybuilding, athletic performance, corrective exercise,
functional fitness and even medically referred fitness
programming are all available services.
OUR FULL MENU OF TRAINING SERVICES INCLUDES:
• One-on-One Personal Training
(30 and 60-minute sessions)
• Buddy Training
• Small Group Training
• Muscles & Mascara (women’s strength training)
• Beyond Biceps (men’s-specific programming)
• Gravity Training
• Revolution 60
(medically-directed fitness program)
• ReVIVE Training
(complimentary introductory fitness program)
Since opening in 2012, our training department has
always done its best to stay on top of current trends in
the fitness industry to ensure that we are offering our
clients the latest, cutting-edge training techniques and
knowledge while ensuring that established principles of
classic exercise science are followed. It is that dedication
and commitment to our mission that sets us apart.
“We believe that by continuing our
education, living our mission and never
becoming complacent in our quest to
improve our clients’ experience, we can
continue to offer the highest level of
customer service and physical fitness
knowledge for our members.”
– Tom Shaver, fitness director and
VIVE personal trainer
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PREMIER NUTRITION COUNSELING
VIVE is the only gym in the area with an in-house
Registered Dietitian, reinforcing our interest in
improving the whole person. While anyone can refer
to him or herself as a nutritionist, only Registered
Dietitians are nutrition experts, and we are lucky to
have Laura Maxson, RDN, LDN of Premier Nutrition
Counseling with us.
PREMIER NUTRITION COUNSELING HIGHLIGHTS:
•All VIVE members receive a free nutrition consultation
from a Registered Dietitian
•Additional counseling is typically covered under an
individual’s health insurance plan
•Premier Nutrition Counseling helps VIVE members
identify their food triggers and establish new,
improved nutrition habits
•Seamless teamwork and regular communication
between Premier Nutrition Counseling and Cawley
Physical Therapy & Rehabilitation, VIVE’s personal
trainers and Dish’d meal prep service helps members
reach their health and wellness goals
“From the very beginning, I truly
believe that VIVE has had the whole
person in mind. We’re committed to
improving people from inside out.”
– Laura Maxson, RDN, LDN.
CAWLEY PHYSICAL THERAPY
Housed within VIVE, Cawley Physical Therapy &
Rehabilitation (CPTR) is committed to providing every
patient with the most personalized, comprehensive
physical therapy services possible, which is directly
related to VIVE’s holistic approach to health and
At CPTR, licensed Doctors of Physical Therapy (DPTs)
do not simply treat one joint that is causing an
individual’s pain – they assess and treat adjacent
joints and look at the body as a whole, seeing where
biomechanical dysfunctions and faults might be
occurring, just as we look at all areas of health and
wellness at VIVE. Working closely with our fitness staff,
CPTR can deliver the highest quality physical therapy
services to VIVE members, always looking for ways to
transform society, optimize movement and improve
the human experience – the vision of the physical
therapy profession and one that is shared by VIVE.
Through CPTR, all VIVE members receive a special
“free discovery session offer” that entitles them to a
free 30-minute, one-on-one session with a DPT who
specializes in orthopedic and pain-related disorders.
“Every member of our highly trained,
seasoned staff loves and enjoys what
we do and loves working with VIVE to
provide another level of wellness to
– Heather Marsico, CPTR.
DISH’D MEAL PREP SERVICE
While VIVE established itself as a true, full-service
health club a number of years ago by offering topquality
physical therapy, personal training and nutrition
counseling services, there was one element that was
missing until a few months ago: healthy meals. We
looked for a meal preparation business to partner with,
but none seemed to meet the quality that members
expected and deserved; so, we created our own: Dish’d.
Dish’d is a simple addition to the many professional
services offered at VIVE. In the same building that you
can be motivated through a personalized workout or
guided with customized dietary advice, you can pick up
healthy, already-prepared meals to make your fitness
journey that much easier.
The Dish’d system is simple. First, you go to
dishdmeals.com and select from our weekly menu
of two soups options and four dinner options (which
change each week). On the following Sunday/Monday,
you pick up your meals right in the front lobby cooler
at any time during regular business hours. Lastly, you
keep the meals refrigerated for up to five days, and
pop them in the microwave/oven when you’re ready
to eat. All containers are fully biodegradable and
Meal preparation services were the last piece to
complete the VIVE puzzle in making us a one-stopshop
for all fitness-related services. VIVE’s goal and
mission is to provide all of the necessary tools to
anyone seeking to improve their health, regardless of
their starting point. We plan on doing exactly that for
decades to come.
“Since day one, we declared all Dish’d
recipes at VIVE would be free of added/
refined sugar, dairy products, processed
meats and gluten/wheat. One hundred
percent of our recipes are also wholefood
based and free of artificial/refined
– Brent Oliver, General Manager
pulse I 5
MO V E
What does it mean to be mindful?
It means maintaining a moment-bymoment
awareness of our thoughts,
feelings, bodily sensations and
the environment around us. More
importantly, mindfulness involves
acceptance of those feelings without
judgment. This means there is no
“right” or “wrong” way to feel at any
given moment. When we practice
mindfulness, our thoughts tune in to
what we are sensing in the present
moment instead of going over the
past or imagining the future. When we
are mindful, we are aware, controlling
our experiences because we are
involved in a moment instead of
reacting to life.
How often do we go about our days
without being present? Have you
found words coming out of your
mouth without realizing what you
are saying? Being mindful takes
responsibility for what we are
thinking, saying and doing, and if
it’s not the experience we want, we
should change it.
Try to spend one day, one week or
one month practicing mindfulness.
How can you do so? Pay attention in
your everyday life, whether it’s during
exercise, while eating, holding a baby
or drinking a cup of tea. Become
aware that, by paying attention in
those moments, you will see the
magnificence in them.
Multitasking and our cell phones
detract from mindfulness because
they take us out of the present and
place us somewhere else. In fact, we
remember details better when we are
acutely aware of one task at a time.
Take a break between tasks so you can
raise your awareness before the next.
Be aware of the food you put in your
body. Mindful eating is about taking
your time, paying attention to the
tastes and sensations, and focusing
on the act of eating and good decision
making. Feeding the body with
junk food, social media and excess
television is mindless – not mindful.
Lastly, give gratitude for the day
before going to sleep. It’s important
to get a good night’s rest. It clears the
mind and helps us to have a more
In April, I hope you’ll try to be more
aware of the wonderful and great life
that is out there. It’s up to us to fill
our lives with the best experiences
Challenge your grip, shoulders, core and more
with this month’s strength-building move!
You’ve probably seen weighted carries
being done here at VIVE – folks walking
around the “circle” in the weight area,
carrying weights by their sides, overhead
and in a variety of other combinations.
While it might seem like a simple task at
first, you just might change your tune once
you get halfway around that circle with
a challenging weight in your hands. Any
variation of a weighted carry is going to
challenge your core; if you don’t keep high
levels of tension and control in your torso
and hips, you will fail at these exercises.
Weighted carries help you build a stronger
grip, allowing you to use heavier weights
in all other exercises. Plus, your upper back
and shoulders will also get a workout!
The key to these exercises is using good
form (with perfect posture) and always
having your arms straight down – or up
– with no bend in the elbow. The goal is
to support the weight with your skeletal
structure while supporting your skeleton
with your muscles. Keep your chest up, and
stand as tall as you can. Imagine someone
is lifting the crown of your head up towards
the ceiling as you walk. Don’t let the weight
round your shoulders forward. The second
key to performing this type of exercise is
to choose a weight that is heavy enough.
If you don’t need to focus on maintaining
posture and form, then you don’t have
enough weight in your hands.
Weighted carries can be done daily. Try a
different variation each day, and shoot to
accumulate between three and nine (or
more) laps on the “circle,” which is about
50 yards per lap. Of course, you never
need to go to absolute failure with these
exercises for safety reasons, but be sure
to work them hard. Give weighted carries
a shot for a few weeks, and see the results
you get as that strength carries over into
the rest of your workouts.
Shown below are (from right to left) the
Suitcase Carry, Farmer’s Carry, Double
Overhead Carry and Offset Carry.
6 I pulse
Don’t let your exercise routine go stale. This month,
stop by Zumba or POUND and get a great workout in!
SHAKE IT UP!
If you purchase a refillable VIVE shake
cup this month, you’ll receive 15% off
shakes for the entire month of April.
Shake cups are just $9.99.
DON’T MISS OUT!
This Latin dance-inspired fitness class features exotic
rhythms set to high-energy Latin and international
beats. Before participants know it, they’re getting fit,
and their energy levels are soaring! It’s easy to do,
effective and totally exhilarating!
SCHEDULE: Tuesdays at 6 p.m. and Saturdays at 9 a.m.
INSTRUCTORS: Kristina (Tuesdays) & Nataliya (Saturdays)
POUND is an upbeat, energetic, get-lost-in-the-music, full body
workout! It combines drumming, cardio, strength training and
conditioning into a 45-minute, fat burning and toning class. Come
ready to sweat, make noise, have fun and release your inner rock
star. With this full body workout and strategically timed interval
training, you’ll get lost in the music and walk away with an
incredible workout. This class is designed for all fitness levels.
SCHEDULE: Thursdays at 6 p.m.
RECIPE OF THE MONTH
SHEET PAN FAJITA SALMON WITH
CILANTRO LIME BUTTER
BROUGHT TO YOU
BY OUR FRIENDS AT
4 Wild for Salmon Sockeye
1 package fajita seasoning
¼ teaspoon salt
¼ teaspoon cayenne pepper
3 bell peppers, sliced (any color)
½ large onion, thinly sliced
1 tablespoon olive oil
2 tablespoons olive oil
2 tablespoons lime juice
2 tablespoons orange juice
2 tablespoons reduced
sodium soy sauce
1 tablespoon brown sugar
2 garlic cloves, minced
CILANTRO LIME BUTTER
4 tablespoons butter, melted
1 tablespoon fresh lime juice
1 ½ tablespoons finely
chopped cilantro, packed
¼ teaspoon salt
1. Whisk fajita seasoning with ¼ teaspoon salt
and ¼ teaspoon cayenne pepper. Set aside.
2. Marinade: In a shallow, large bowl or dish,
whisk together all of the marinade ingredients.
Remove 1 tablespoon of the mixture to use later
for vegetables. Add salmon and marinate 30-60
minutes at room temperature. Meanwhile, prep
3. Preheat oven to 400° F. Line baking sheet with
foil and spray with cooking spray.
4. Add onions and bell peppers to a baking
sheet. Sprinkle with 1 tablespoon fajita
seasoning and ¼ teaspoon salt, then drizzle with
1 tablespoon olive oil and 1 tablespoon reserved
marinade. Toss until evenly coated, then spread
evenly on the baking sheet. Roast 5-10 minutes,
depending on thickness of salmon and how you
like your vegetables cooked (5 minutes if you
have thicker salmon because peppers will cook
longer with salmon, and closer to 10 minutes for
thinner salmon because peppers won’t cook as
long with salmon).
5. Stir veggies and move to one side of your pan.
Add salmon and rub with all remaining fajita
seasoning. Bake at 400° F for approximately
12-16 minutes or until salmon is cooked through
and flakes easily with a fork (Note: Cooking time
may vary depending on thickness of salmon).
6. Broil salmon and veggies for 1-2 minutes or
until veggies are slightly charred and salmon
is golden. Spoon cilantro lime butter evenly
over salmon (directions follow). Season with
additional salt and pepper to taste.
7. Serve salmon and veggies in tortillas or on
rice or salad with toppings of choice, such as
black beans, tomatoes, avocados/guacamole,
sour cream, hot sauce and additional freshly
squeezed lime juice, if desired.
Cilantro Lime Butter:
Melt butter in a medium bowl. Stir in lime juice,
cilantro and salt.
Click here to view
the online recipe!
pulse I 7
Wild for Salmon delivers wild,
healthy and delicious seafood
right here on the fourth
Thursday of every month.
• MEMBER DISCOUNTS
• FREE DELIVERY
• NO MINIMUM ORDERS
FREE PACK OF FETA
DILL BURGERS FOR
or call 570 387 0550 to learn more.