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Brought to you by Mike Nielsen - Snap Fitness - Fitness INSIDER

Mike Nielsen, Snap FitnessStrength training is an essential part of an exercise program, even for someone who hasn’t been active in a while.

Lifting weights, using weight machines and doing core work increases muscle mass and bone density.

As we age, our muscles deteriorate (called sarcopenia) and bone density decreases.

Research shows that seniors are more susceptible to bone breakage that younger adults. As people age, their metabolism slows down. We are seeing more and more seniors joining gyms.

If we take the average adult between the ages of 40 and 50 and do basic strength-training three to four times per week for 90 days, the outcome can be life-changing.

Here’s a myth-buster: Muscle does NOT weigh more than fat! A pound is a pound. 

Muscle is, however, more dense than body fat and takes up less area than fat. If you were to start an exercise program complete with strength training, you would increase your lean body mass and decrease body fat.

The body takes up less space and metabolism speeds up, resulting in a higher BMR (base metabolic rate, the amount of daily caloric intake needed to maintain LBM and weight.) This reverses sarcopenia and increases bone density.   

Not everyone walks into a gym and knows exactly what to do. Snap gives new members an opportunity to meet with a Certified Personal Trainer, who assesses their body and their goals. 

Let’s get started.

Snap Fitness

Milwaukie: 4200 SE King Rd.



Oregon City: 19703 S. Hwy. 213, Ste. 170



Brought to you by John Sciarra, Bernard's Garage - AUTO MAINTENANCE INSIDER

John Sciarra, Bernard's GarageRegular maintenance on your car is, quite simply, a good investment.

For example, when you bring your car in for a timing belt — typically needed at 90,000 to 100,000 miles— it costs in the range of $400 to $500. But if it breaks, it might be $1,800 to $2,000.

At our shop, when we do it, we do it right. With the timing belt, we also replace the timing belt tensioner, idler pulleys, camshaft seals, water pump and coolant.

Mileage interval maintenance, which is only done by shops, should be done at 30,000, 60,000 and 90,000 miles.

The ideal scenario is to get the car into the shop about three times per year for inspections, which will find things like rodent damage, which is more common than you might think. It’s mainly squirrels in this area.

An inspection will also uncover leaking coolant or oil, as well as plugged-up air filters. Once a year, you should get a brake inspection.

We do complete automotive repair, including pre-purchase inspections for $150. That’s a comprehensive inspection, which can detect unforeseen problems and save you from buying a compromised vehicle.

Our average cost for an oil change is $38; $58 for a brake inspection.

It’s a small investment. We do it properly and can save you a lot of trouble and expense down the road.

Bernard’s Garage

2036 SE Washington St., Milwaukie



Mike Nielsen - Snap Fitness - Fitness INSIDER

SNAP FITNESS - Mike Nielsen“We are a friendly, success-oriented fitness center,” says Mike Nielsen, vice president and co-owner of Snap Fitness locations in Oregon City, Milwaukie and Canby. “We’re like the ‘Cheers’ of the gym world, where everybody knows your name.”

Nielsen has been a certified fitness coach for 13 years and has been with Snap for eight years. He says being a fitness coach is all about helping individuals achieve the best version of themselves.

“It’s not just something that’s done at the gym, but it’s a lifestyle change,” he said of Snap. “We focus on not only the physical but also the mental and emotional aspects of everyday life, to make sure we are able to achieve long-term success.”

He says Snap gyms have a family feel and a personal touch.

The gyms are open 24 hours a day, seven days a week, with monitored access for safety. Snap has more than 1,500 locations nationwide.

The fitness centers offer cardio, personal training, weight-loss programs, a health center, strength training and Olympic lifting. An online web page for members offers nutrition counseling and an online training center.

“Our members are our greatest assets,” Nielsen added. “We do all we can to make sure they have not only the best facility and equipment, but a wonderful experience.”

Snap Fitness


Milwaukie: 4200 SE King Rd.


Oregon City: 19703 S. Hwy. 213, Ste. 170


Canby: 1109 SW 1st Ave.


Brought to you by John Sciarra - Bernard's Garage - AUTOMOTIVE INSIDER -

BERNARD'S GARAGE - John SciarraAfter nearly 100 years of providing excellent full-service automotive repair and maintenance, Bernard’s Garage is a classic Milwaukie institution trusted by generations of customers.

Founded in 1925, old timers and area residents still remember Joe Bernard Sr., who would design and build custom car parts when his customers’ vehicles needed it. Joe Bernard Jr., a former Milwaukie mayor, helped modernize Bernard’s and continued his father’s tradition of excellent customer service.

The current owner, Jim Bernard, another Milwaukie mayor and current Clackamas County commissioner, has computerized Bernard’s—turning his father’s mechanics into today’s technicians.

Besides providing free pickup and delivery, Bernard’s offers DEQ repair and adjustments, check-engine light diagnosis, manufacturer-scheduled maintenance, brakes, steering and suspension repair, timing belt tune-ups, radiator and water pump work, as well as engine, transmission and air conditioning service.

“We are straight shooters and will let you know what the problem is and what the cost is upfront,” Operations Manager John Sciarra says.

Sciarra, an 18 year veteran of Bernard’s, has attained numerous specialty vehicle class certifications. With 26 years in the industry overall, Sciarra is our INSIDER for automotive excellence.

Bernard’s Garage is a 17-year-long supporter of the Milwaukie Farmers Market, a Milwaukie First Friday participant and frequently donates to the Annie Ross House, Milwaukie Senior Center and other local schools and events.

A member of the Clackamas County Chamber of Commerce since 1955, Bernard’s has been named Business of the Year twice since 2000, and has received the BRAG award from the county for practicing responsible recycling and waste management.

Bernard's Garage 

2036 SE Washington St, Milwaukie, OR.

(503) 659-7722


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Falls fest kicks off with OC history

by: SUBMITTED PHOTO - Bagpiper Wiley Swogger and Mayor Doug Neeley (as Dr. John McLoughlin) stand in front of Oregon Citys Carnegie Library.The Willamette Falls Heritage Area Coalition will celebrate the Oregon City area’s rich history with a two-day festival Oct. 5 and 6. The Willamette Falls Festival is preparing cultural and outdoor-recreational activities throughout Oregon City and West Linn.

The festival will gear up Friday evening, Oct. 4, as the Confederated Tribes of Grand Ronde presents the We Love Clean Rivers Benefit Dinner featuring Native Pacific Northwest foods prepared by Chef Matt Bennett at the Museum of the Oregon Territory.

Saturday, Oct. 5, will kick off with the farmers market followed by musical performances, including Grammy-nominated Ellen Whyte. Members of the public can pre-register for special guided tours of the West Linn Paper Co. and the former Blue Heron mill site. Festival attendees also will see industrial heritage re-enactments, as well as tribal demonstrations of Native American drumming and crafts. Carve out time at noon to join in the dedication of Mid Run, a We Love Clean Rivers RiPPLe Legacy Sculpture in Clackamette Park. The evening will end with a bang — a fireworks show over the Willamette River.

The Willamette Falls Festival’s partner events include Lock Fest in West Linn, and “BizFair and HarvestFest,” a fundraiser for the Oregon City Chamber of Commerce from 10 a.m. to 4 p.m. Saturday, Oct. 5, at the End of the Oregon Trail Interpretive Center. Chamber members planned activities including: pumpkin slingshots by Clackamas Academy of Industrial Sciences; Maralee’s Dance Studio performances; bouncy house and face painting courtesy of BCT; music by the Turkey Creek Desperadoes; petting zoo by Wilco; Harmony Road Music Center performances; a chili cook-off and pumpkin-pie contest by Portland Catering Co.; pumpkin carving/decorating and scarecrow contest by Citizens Bank; and a scavenger hunt for prizes.

Also on Oct. 5, at 11:30 a.m. the museum presents “Moore & McLoughlin — Industrialists & Founders of West Linn & Oregon City,” featuring former West Linn Mayor Larry McIntyre as Robert Moore, and current Oregon City Mayor Doug Neeley as Dr. John McLoughlin. Moore and McLoughlin were well-acquainted with each other as local entrepreneurs and were buried within a week of each other in 1857. Former Oregon City Mayor Alice Norris will moderate the discussion.

Then learn more about the Willamette Falls Canal and Navigational Locks in a free presentation by the U.S. Army Corps of Engineers speaker Pat Duyck at the Museum of the Oregon Territory Saturday, at 2 p.m. Oct.5.

Eat or exercise Sunday morning, Oct. 6, when the Cascade Pacific Boy Scouts of America pour on the syrup at a Pancake Breakfast, followed by a family-friendly Bike Rodeo. Fitness aficionados will want to head to Clackamette Park for a Fun-athlon (run/paddle/bike), as well as a 5K Fun Run (pre-registration required). Activities also will focus on the Arch Bridge. It will be closed from 8 a.m. to noon, allowing the public to walk, take photos and converse with plein air artists. A Heritage Parade will begin in downtown Oregon City at 11 a.m. and make its way to West Linn via the bridge. Festival-goers may take photos of the parade’s vintage cars when they pull to a stop in West Linn’s Historic Willamette District.

There also will be activities that stretch over both days: Willamette jetboat tours, carnival rides, a Willamette Falls Festival Geocache Challenge, self-guided heritage trail tours, plein air and RiPPLe art demonstrations and local food, wine and beer.

Proceeds from the Willamette Falls Festival will benefit We Love Clean Rivers, a nonprofit organization dedicated to both broadening public engagement with river restoration activities and increasing the recreation community’s understanding of threats to watershed health.

For more information, to volunteer at the festival, purchase a commemorative poster, or register for the We Love Clean Rivers Benefit Dinner, jetboat rides, industrial tours or the Fun-athlon and 5K Fun Run, visit WillametteFallsFestival.com.