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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.

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 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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Lakers meet their match at OC

The Pioneers upset the defending state champs 10-8


by: JONATHAN HOUSE - Oregon City senior midfielder April Lanz goes on the attack in last weeks upset of top-ranked Lake Oswego. Lanz scored three goals and made two assists in the Pioneers 10-8 victory.Oregon City High School’s girls lacrosse team couldn’t have asked for a better week.

They opened league play last week upsetting defending state champion and top-ranked Lake Oswego 10-8 on Thursday, after dropping Clackamas 10-7 earlier in the week.

“We had the lead from the very beginning and never let up,” Oregon City coach Dara Kramer said of the Lake Oswego game. “The girls showed a tremendous amount of focus, and they played with so much heart.”

“The key was our defense,” said Oregon City senior co-captain Emily Krupa. “We had really hard crashes to keep them from going to goal....

“We worked together on defense and offense, doing just what we’d practiced. Our teamwork was the best it’s been this season.”

Kramer singled out senior keeper Annaliese Hernandez for her solid play in-goal; senior attacker Kennedy Kullmann, for her “timing” and “deception” on drives to the goal; and senior midfielder April Lanz, for her ball control at the offensive end of the field.

And Kramer praised seniors Danielle Kirby and Krupa for their effectiveness in shutting down a Lake offense that had averaged 14-plus goals heading into the game.

Hernandez had 12 saves on 20 shots on-frame, for a 60 percent save percentage.

Kullmann and Lanz headed the Pioneer offense, Kullmann with a game-high four goals, and Lanz with three goals and two assists. Krupa, McKenzie Rollins and Britney Smith also found the net for Oregon City in the victory.

by: JONATHAN HOUSE - Oregon City junior Cassie Downing (2) and Pioneer senior Danielle Kirby (26) put the pressure on Lake Oswegos Madeline Reece in last weeks game with the defending state champions.Lexi Cheetham and Madeline Reece had two goals apiece to lead Lake Oswego.

“This means a lot to us,” said Krupa. “Not only because it helps us in our league standings. But because Lake Oswego beat us two years ago in the state final and last year in the semifinals, and they didn’t lose in league last year.

“It’s nice to know we can go toe-to-toe with the best in the state and come out on top....

“This tells the rest of the state that we are a contender for the state title.”

While it was the first loss of the 2013 season for Lake Oswego, it was the seventh win in eight games for Oregon City, whose only loss came in a March 21 barnburner with Wilsonville, 12-11.

The Pioneers play Canby on the road this Friday, and they entertain West Linn next Monday in an 8 p.m. game at Pioneer Stadium.

The Lions (5-1) defeated Wilsonville 12-4 in an April 5 game with the Wildcats, but they lost to Lake Oswego 8-5 in an April 8 game at Lake Oswego.

Lake Oswego, West Linn, Wilsonville and Oregon City were ranked first, second, third and sixth in the state respectively heading into play last week. Clackamas was ranked 11th.

The Pioneers used a balanced attack to get by an upset-minded club from Clackamas 10-7 in their Three Rivers League opener, played at Clackamas on April 8.

Kramer said that the defensive play of senior Mallery Wellschlager on Clackamas offensive star Cydney Bartlett was pivotal in the Pioneers’ victory. Bartlett scored just two goals, well off her average of 4.7 goals a game.

Balance was the key on offense. Six different Oregon City players scored goals, led by Cassie Downing, Danielle Kirby, April Lanz and McKenzie Rollins, who had two goals apiece. Emily Krupa and Lindsi Peters also found the net for Oregon City.

Hernandez had nine saves on 16 shots on-frame.

Kramer said she was not at all surprised that the Cavaliers gave Oregon City a game.

“We expected it to be close,” Kramer said. “They were close to us last year, and they return almost all of their lineup.”

Kramer added, “We had a period toward the end of the first half where we let them fast-break three in a row. Other than those few minutes, we played well.”

Other scorers for Clackamas were: Hannah Glennon with two goals; and Maria Clegg, Desiree Jacobson and Sarah Jones, each with a single tally.

Clackamas slipped to 2-5 on the season with the loss.

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