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

SNAP FITNESS - Mike NielsenAs the inspirational saying goes, “Live less out of habit and more out of intent.”

While it’s true that starting a fitness routine can be difficult, I offer the following tips to get you in the gym door and on the road to good health.

Assessment — New SNAP Fitness clients receive a free jump-start session, including consultation with a trainer. The assessment determines the client’s baseline, helps us guide their first steps, and is an opportunity to discuss adding personal training.

Cardio — The national recommendation for exercise for all ages and fitness levels is to get to the gym at least three days per week, and to do a minimum of 30 minutes of cardio per visit. Working out with a friend will make it more fun, help you feel more accountable, help you stay at the gym for more months and achieve a higher level of success.

Strength training is key to replacing fat with muscle, becoming leaner, stronger and improving balance. Do two to three sessions of strength training per week.

Nutritional guidelines — Instead of eating three large meals per day, eat five to six small meals. This will fuel your energy throughout the day and avoid post-meal sluggishness. Also drink 96 ounces of water daily.

Online help — SNAP has a complete online nutritional program and training center. Free with membership, it provides a personalized workout plan, sample menus and a complete library of instruction videos.

Snap Fitness

Milwaukie: 4200 SE King Rd.



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



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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AT&T cell tower proposal appealed

Clackamas County’s recent approval of an AT&T cell phone tower just outside of Oregon City has met with a bevy of backlash from homeowners surrounding the would-be 150-foot structure.

Neighbors are concerned the tower would tarnish an otherwise beautiful farm-haven, subject them to health effects caused by radiation exposure and benefit a registered sex offender. Thus, they filed an appeal to the Land Use Board of Appeals. Referring to the case titled “Morton vs. Clackamas County,” Cindy Morton said when she spoke to AT&T a while back, “they assured us they were going to be good neighbors.” However, in the eyes of Morton and 52 others who signed the petition to appeal the proposal at 12663 New Era Road, AT&T has been anything but. In order to avoid LUBA proceedings, Morton sought mediation with AT&T, but she says they ignored her.

Ken Seymour, the RF Engineering manager for AT&T, says AT&T will decline to comment on the issue until after the LUBA proceedings. In its application, AT&T justified the proposal by saying it was the best place to locate the tower in order to improve cell-phone reception in the area.

Jen Reed, neighbor of the potential tower’s residence, is concerned with the health effects of living next to the tower.

Reed used to live under a cell-phone tower, and within a couple of years, her brother and father were diagnosed with cancer.

Later on, she developed cancer. After being a part of a study at the Hanford Nuclear Site in Washington, it was determined that she was a victim of radiation drift.

“Now when I hear this coming into my neighborhood, I’m terrified. The hell that we went through over that, I will never fully recover from it. I lost part of my face and part of my neck,” Reed said.

Sheila Hornocker is also petrified by the notion that this tower might be constructed.

“My husband had brain cancer. My son has Ollier disease, which is a rare form of brain cancer. The minute I can come up with $100,000, I’ll be gone because I don’t want to be exposed to that,” Hornocker said.

However, like Reed, Hornocker is fearful her home’s value will plummet.

“We can’t sell our house. No one is going to buy it. The only thing we can do is raise the money and look for another property. It’s really sad.”

State Senator Alan Olsen believes the tower will be an eyesore, but wouldn’t cause adverse health effects.

Though Olsen doesn’t claim to be an expert on the topic, he said, “If you put a cell phone next to your ear, it’s sending a signal to the tower. So having a cell phone next to your ear is the same as standing right next to the tower.”

The National Cancer Institute’s website states: “Studies thus far have not shown a consistent link between cell-phone use and cancers of the brain, nerves or other tissues of the head or neck. More research is needed because cell-phone technology and how people use cell phones have been changing rapidly.”

The NCI website also explains that radio frequencies are a form of ionizing radiation, and that exposure to ionizing radiation can cause cancer.

“In the slim chance that these towers cause an additional risk for cancer and we have an opportunity to put it further away from people’s homes, shouldn’t we err on the side of caution?” Morton asked.

Reed believes the government is farther behind the times with regards to radiation.

“The U.S. government was in total denial of the harm of cigarette smoke before they finally realized we have a problem here. This whole radiation thing is pretty much in that same scope of reality for them,” Reed said.

If the proposal survives the LUBA proceedings, the AT&T tower will be placed on the property of Barbara Theroux, who cohabitates with registered sex offender Stanley Riedel, 62. Riedel was convicted of two misdemeanors and three felonies in 1992 including rape and using a child in the display of a sex act, according to the state of Oregon’s sex offender inquiry system. The page says he “paid his victims for explicit photographs and favors.” However, he has been off police supervision since 1997 according to Clackamas County probation officer Brent Taylor.

Because AT&T would be using her property, Theroux will receive compensation from AT&T, and she did not respond to calls for comment.

Morton has a problem with a registered sex offender possibly indirectly benefiting from the tower’s construction.

“He should get money to sit at home and surf the Internet? What, because he can’t get a good job because he’s a convicted felon?” Morton said.

Olsen thinks that the sex offender’s crime is an unrelated issue to the proposed cell-phone tower.

“He’s obviously done his penance. He’s allowed to be back in society,” Olsen said.

The appeal was filed on March 19, and the county has to respond. Once Clackamas County sends county records to the Land Use Board of Appeals, first Morton will issue a brief, then the state agency will present a brief, followed by a reply brief issued by the county. Afterward, oral arguments will commence.

Olsen believes the neighbors have a right to be mad, but might be fighting a losing battle.

“Can the county force AT&T to move? I don’t think so because it fits all of the land-use criteria,” Olsen said.

“The best solution is a change in land-use policy. The problem is land-use policy is hard to get through legislation,” Olsen added.

AT&T provided Olsen with one reason why they want the tower in the designated spot. Olsen talked to an AT&T lobbyist and they told him there is one square mile where the tower will fit and the proposed spot fits that criterion.

“The county says it is a zoning issue. You can’t put a cell phone tower on EFU zone property if there is an available FF10 parcel,” Morton added.

Reed says the county made the argument that they are trying to protect big agricultural properties.

“We own agricultural properties too, and it might impact us worse. We have local Realtors’ testimony that property values would drop 20 percent,” Reed said.

“I feel like it was a done deal before we ever knew about it,” neighbor Norma Erkenbeck said.

But the neighbors don’t just have gripes. They also have a solution.

If they had it their way, the tower would reside on the property of neighbors Orvall and Grace Cade. The tower would be placed on the highest spot on their property about a half a mile away from the Cade home.

Grace Cade is especially worried about the aesthetic drawbacks of living next to the approved tower.

“It sits right in the middle of New Era road, 200 feet in front of a 700-acre parcel that we have and is a short distance from our driveway,” she said. “Every time we drive in, we will look at that.”