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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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Cav hardballers continue on track

But the Lions give them a run for their money


by: JONATHAN HOUSE - Clackamas first baseman Jarrod Switzer fields a bunt in last Fridays barnburner with West Linn. The Cavaliers scored their winning run with two out in the bottom of the seventh and salvaged a 4-3 victory, their 20th win in 22 games this spring.The Clackamas Cavaliers last week continued as one of the hottest high school baseball teams in the state, running their season record to 20-2 and their Three Rivers League record to 11-1 with a three-game sweep of West Linn.

The Cavaliers meet Lakeridge (15-7, 8-4) this week in their final three-game series of the league season, hosting the Pacers this afternoon and finishing up at Lakeridge on Friday.

“With one win we can clinch a share of the title and two wins will give us the title outright,” said Clackamas coach John Arntson.

But Arntson cautioned, “Lakeridge is a very good team and they’ve been playing real well lately.... So we have to come ready to play. We’ve got to do a little better job of being consistent with our bats, finding ways to push runs across throughout a game....”

Two of last week’s wins over West Linn did not come easily. The Cavaliers prevailed 6-1 on May 1, but they had to go to eight innings to win 3-2 on April 29, and they needed a run in the bottom of the seventh to win 4-3 on Friday.

Leading 3-0 through the first five innings, the Cavaliers nearly let last Friday’s game get away from them. West Linn scored two runs in the top of the sixth on two walks, an overthrow at second on a bunt, and a run-scoring squeeze play.

Clackamas pitcher Austin Kelly had a no-hitter going until the top of the seventh, when the Lions put another run on the scoreboard, scoring on a double and on a run-scoring bloop single to left, to tie the score at 3-3.

Patience at the plate paid dividends for the Cavaliers in the bottom of the seventh. Jared Bell (2-for-3) and Cole Scruggs drew walks to lead off the inning, and then, with one down, the Lions walked Taylor Stinson intentionally to load up the bases.

Jarrod Switzer’s two-out single up the middle then plated Bell for the game-winner.

Kelly (5 strikeouts, 2 walks) pitched a two-hitter, his third complete-game victory of the season.

Clackamas scored one run in the first inning when Scruggs reached on an error and scored on a two-bagger by Kelly.

And the Cavaliers added two runs in the second, on a walk, a sacrifice bunt, a run-scoring double by Cade Wilkins and a RBI-single by Bell.

The Cavaliers came up with a huge defensive play in the top of the sixth. After squeezing in their second run, the Lions had runners at first and third with just one down, when shortstop Jake Iverson teamed up with Ahlstrom at second and Switzer at first to turn a double play, the Cavaliers’ 13th double play of the season.

The Cavaliers’ 3-2 win over the Lions was no less exciting. The two teams battled to a 1-1 standoff through the first seven innings and West Linn went up 2-1 in the top of the eighth, scoring one run with two down on two singles sandwiched around a sacrifice bunt.

Clackamas then scored two runs with two down in the bottom of the inning. Bell led off with a single, Switzer walked, and both runners advanced on a double steal. Scruggs (2-for-4) plated the tying run with a base hit and Stinson drove in the winning run with a single to right.

Bell picked up his fifth complete-game victory of the season, striking out four and walking two, while scattering seven hits.

“I thought Jarrod pitched well and we played good defense,” Arntson said. “We just weren’t hitting very well. We’re not hitting with guys in scoring position.”

Arntson added, “We’ve been in a lot of one-run games this year, and these guys don’t panic. They seem to focus a little better when it’s late and the game’s on the line.”

West Linn scored one run in the first inning on double, a sacrifice bunt and a sacrifice fly, and the 1-0 lead stood up through the first four innings.

Clackamas answered in the bottom of the fifth, scoring one run on a base hit by Scruggs, a sacrifice bunt by Ahlstrom, and a two-out double by Ryan Gilbert (2-for-3).

The Cavaliers did a better job of putting the ball in play in their 6-1 win, as they reached West Linn pitchers for nine hits.

The Cavaliers took charge early, scoring two runs with two down in the first inning on a double by Kelly, a base on balls by Scruggs, a passed ball, and a two-run single by Stinson.

Stinson pitched a complete game, striking out two and walking no one, while scattering five hits and allowing no earned runs.

Kelly (2-for-3, 2 runs scored), Stinson (2-for-3) and Iverson (2-for-4) led the Cavaliers at the plate.

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