VIVE Health & Fitness | April 2018

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pulse

THE OFFICIAL MAGAZINE OF VIVE

APRIL 2018

VIVE

PREMIUM

MEMBERSHIPS

are here!

(pg. 3)

We’re committed to living out

our mission. Read about our

HOLISTIC APPROACH TO

HEALTH AND WELLNESS

from all four of our

departments.

(pg. 4)

Our friends at

WILD FOR

SALMON

have an exclusive

offer for you!

(pg. 8)


WELCOME

to Pulse

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

info@vivehealthandfitness.com

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,

April 15th!

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!

Workshop details:

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.

Click here

to Register!

2 I pulse

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NUTRITION corner

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

of thighs.

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

buy them!

Tips obtained from http://www.sheknows.com/health-and-wellness/

articles/986111/nutrition-tips-for-spring.

APRIL

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

FOR UPDATES.

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

all schedules!

ANNOUNCEMENTS

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

premium memberships!

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:

Silver

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 boliver@vivehealthandfitness.com.

VIVE’S CENTER STAGE

Congratulations to our Center

Stage recipients this month!

Member of

the Month

MARY ROSS

(16 personal

training sessions in

one month)

Gold

Level II members:

Pick two perks

($34 per month/

$17 per perk)

Trainer of

the Month

MATT

MCCONNELL

(Most new clients and

highest retention)

Platinum

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!

GEX Instructor

of the Month

LAURA MAXSON

(Highest average

attendance; 16 members

at Body Burn on Saturdays

at 8 a.m.)

pulse | 3


Committed

to Our

Mission:

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

4 I pulse


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

wellness.

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

members.”

– 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

compostable.

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

ingredients.”

– Brent Oliver, General Manager

pulse I 5


MO V E

of the

month

WEIGHTED CARRIES

VIVE’S EYES

MINDFULNESS

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

creative tomorrow.

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

possible.

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


THE 411

ON GEX

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!

Zumba

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

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.

INSTRUCTOR: Mary

RECIPE OF THE MONTH

SHEET PAN FAJITA SALMON WITH

CILANTRO LIME BUTTER

BROUGHT TO YOU

BY OUR FRIENDS AT

INGREDIENTS:

DIRECTIONS:

4 Wild for Salmon Sockeye

Salmon Portions

1 package fajita seasoning

¼ teaspoon salt

¼ teaspoon cayenne pepper

(optional)

3 bell peppers, sliced (any color)

½ large onion, thinly sliced

1 tablespoon olive oil

MARINADE

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

OPTIONAL GARNISHES

Tomatoes

Avocados

Guacamole

Sour cream

Hot sauce

Black beans

Rice

Tortillas

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

your veggies.

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


JOIN THE

VIVE

BUYING

CLUB!

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

APRIL ORDERS!

DELIVERY 4/26

Visit www.wildforsalmon.com,

or call 570 387 0550 to learn more.

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