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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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Building 'bridge to nowhere' in Milwaukie

Once feared of becoming the “ugliest bridge in America,” now the bridge TriMet is building may be the country’s most useless, at least for people trying to cross it on foot or by bike without an extra leap of faith.

by: PHOTO BY: RAYMOND RENDLEMAN - Construction will soon begin on a deck so people may eventually be able ride their bikes and walk underneath the light-rail bridge over Kellogg Lake.Local residents in 2011 panned TriMet’s design for a 1,675-foot-long light-rail bridge across Kellogg Lake, but its look got an aesthetic redesign. The bridge also gained favor with a concept for adding a parallel structure underneath to connect Lake Road with the Trolley Trail walkers and bikers. In 2012, city leaders celebrated getting the Oregon Department of Transportation to approve $1 million in Transportation Enhancement funds for the multi-use structure under the light-rail bridge being built across Kellogg Lake.

Called “the final piece of the light-rail puzzle for the city,” an official news release in 2012 said “the multi-use structure will directly link downtown Milwaukie with neighborhoods south of Kellogg Creek and Highway 99E, including Island Station and Oak Grove.” But last week, Milwaukie’s light-rail construction manager Stacy Bluhm said, Not so fast: The pedestrian/bike bridge will be about 9 feet above Lake Road’s sidewalk when it’s complete.

“There’s a lot of ground we have to gain between the end of the bridge and to get you up to Lake Road,” Bluhm said. “We will need more money to see these connections made.”

Milwaukie is responsible for an estimated $1 million shortfall to construct the bridge, according to its contract. Federal and state agencies are funneling $1.2 million through TriMet to complete the bridge, and, so far, Milwaukie has only allocated $200,000 more.

“My concern is it’s like the bridge to nowhere,” said City Councilor Mike Miller. “You can jump 9 feet once you get to the end of it to get down to the ground and then walk off, if you can do that. But if you don’t have the connection on both ends that gets you from point A to point C, it doesn’t make any sense.”

City Manager Bill Monahan reminded other city officials that Milwaukie put in its application for bridge funding fully knowing of the shortfall.

“My recollection is that we made the decision to put the deck in because it was cheaper to do it now than to go back in a few years time,” said Councilor Dave Hedges. “We knew we didn’t have the money for the two ends, and it was better that we put the deck in, even if it was just there as an isolated deck and we couldn’t use it, because we were saving ourselves several million.”

With the help of TriMet’s work bridge already in the lake, Bluhm said that the final cost of the bridge will be “quite reasonably priced,” especially when compared with other local bridges of similar size that have run more than $10 million.

She is hopeful that the current funding will get the bridge to the bank on either side, but that wouldn’t get people to the street on the Lake Road side. On the Kronberg Park side, the bridge will arrive at the height of the bank, but there would still need to be some type of path installed to cross to the Trolley Trail at the traffic signals with the intersection of River Road.

City officials will consider a recommended budget on April 10. One version of the budget will include more general-fund cuts that would have to be made if voters don’t pass a May ballot measure to raise property taxes to pay off TriMet for its remaining light-rail obligation.

Milwaukie’s Design and Landmarks Committee has approved lighting fixtures for the bridge, but those aren’t yet part of the current bridge budget either. Kellogg Bridge will be constructed of weathered tubular steel starting this summer through the end of September, when TriMet will have to remove its work bridge from Kellogg Lake.

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