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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.

503-353-7627

www.snapfitness.com/gyms/milwaukie-or-97222/1023

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

503-656-2580

www.snapfitness.com/gyms/oregoncity-or-97045/400

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

503-659-7722

bernardsgarage.com/

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

www.snapfitness.com/

Milwaukie: 4200 SE King Rd.

503-353-7627

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

503-656-2580

Canby: 1109 SW 1st Ave.

503-266-5515

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

bernardsgarage.com

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Grants to revitalize engineering education

With the state’s NexGen (Next Generation) Manufacturing grant of $315,388 announced last week, the Oregon City School District plans to train local machinists and engineers as Clackamas Academy of Industrial Science revitalizes OCSD’s industrial-based programs discontinued in 2005.

Oregon City Superintendent Larry Didway was “very excited” to have this opportunity to support and expand the district’s efforts to develop a competitive and highly skilled workforce in Clackamas County.

“This is a perfect match for our charter high school,” he said. “It aligns with the school’s mission and vision, and will serve our students by deepening industry partnerships in advanced manufacturing, technology and engineering.”

For the first time starting this fall, Oregon City High School, Oregon City Service Learning Academy, Alliance Charter School, Ogden and Gardiner middle schools, will be able to send students to CAIS for Basic Tools and Machine Shop courses.

OCSD will refurbish shop facilities at the former OCHS campus to provide an advanced manufacturing area and a robotics lab. With the opportunity provided by the grant, business partners and the district’s commitment, CAIS will buy industrial technology for machine shop courses and senior-year manufacturing projects, ultimately leading to the design, production and manufacture of products for sale to sustain the program.

Students who have completed prerequisite courses in machining, engineering and marketing will work as machinists, engineers, marketers and company leaders in the NexGen business. NexGen will design, manufacture and sell products to the community and local industry partners.

“NexGen will give students real-world experience working in manufacturing while helping them to build relationships with manufacturers and enhancing the local economy,” said CAIS Principal Kyle Laier. “Revenue created by the NexGen business will be used to help support the program for years to come.”

To support implementation of this grant, CAIS has received commitments from Benchmade Knife Co., Pioneer Pump, Miles Fiberglass, Enoch Manufacturing, ESCO Corp., Metric Machining of California, Warn Industries, the Business Education Compact and Clackamas Community College.

During the 2013 legislative session, a bipartisan coalition sponsored and passed legislation (Senate Bill 498) that quadrupled the initial investment to extend hands-on learning to more Oregon students.

The Oregon City Community Education program will also be enhanced due to this grant. OCCE will partner with CAIS to provide students access to the new equipment and provide science, technology, engineering and mathematics (STEM) enrichment activities to students across the district.

“Oregon City has another gem to add to its high school programs,” said Ginger Redlinger, OCCE and STEM program administrator. “CAIS is revitalizing the machine shop, adding a fourth year of STEM courses, and preparing students for engineering degrees while providing business expertise.”

Other local grants

Clackamas Education Service District received $324,281 to expand manufacturing-education programs countywide.

Clackamas Career & Technical Education Consortium, with Clackamas Education Service District as fiscal agent will use the funding in part to hire a full-time manufacturing program manager to serve as a liaison between local manufacturers and high school programs. That person will also instruct high school manufacturing teachers on the Manufacturing Skills Standards Council Certified Production Technician curriculum and certification.

High school programs that will be direct recipients of the grant funds include Colton, Estacada, Molalla and Sandy high schools. Canby High School and the Sabin-Schellenberg Center, are indirect recipients of the grant activities. Their teachers will participate in mentoring activities and alignment to the standards, but will not be funded directly by the grant.

Clackamas Community College is considered a “key partner” in the ESD grant by offering manufacturing courses at Molalla High School and ensuring that the high school programs are leading to industry and postsecondary credentials that “lead to high-wage, high-demand careers.” CCC provides opportunities for high school students to earn college credits and begin a career pathway early.

Estacada, Sandy and Molalla High Schools currently have manufacturing programs of study that are part-time, which limits student access, program content and scope. Grant funds will support the expansion of these three programs by increasing the part-time staffing to full-time at Estacada and Sandy high schools.

Molalla High School’s manufacturing teacher is already full-time but teaches another subject part-time. Grant funds will expand MHS’s manufacturing program by bringing CCC faculty to campus to offer two manufacturing courses.

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