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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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Falcons rule TVC district

La Salle Prep guys sweep the first five places en route to their eighth straight team title


by: DAVID BALL - La Salle Prep boys were all business from start (pictured) to finish at last weeks Tri-Valley Conference District Cross Country Meet, where they swept the first five places. Pictured (left to right) are: Logan Veasy, Colton Passmore (155), Nathan Tamashiro (back), Truman Rae (156), Will Thompson and Davis Keeney.The La Salle Falcons made a statement at last week’s Tri-Valley Conference District Cross Country Meet, placing their five scoring runners in the top five, for a perfect score of 15, and capturing their eighth consecutive boys district team title.

The Falcons’ top runner, senior Will Thompson, set the pace for the McIver State Park 5,000-meter course, at 16:35.80; and La Salle’s fifth man was just 20 seconds back.

“It’s how we’ve run all year,” said La Salle coach Tyrone Stammers. “Running as a team, in a tight pack, and helping one another from start to finish....

“We had a good team last year, but this team has taken it to a new level. They’ve been a dedicated group of athletes. They trained through winter and all through track and through the summer....

“They’ve had a vision, a dream since last year’s state meet. They were somewhat inspired by the girls winning a state title. They’re talented and they’re dedicated....”

A year ago, La Salle girls became the first La Salle cross country team in the history of the school to win a state title, while La Salle boys placed third, finishing back of Siuslaw and North Valley.

Getting the job done at this year’s TVC district meet were the boys team of Thompson, junior Jason Rae (16:48.70), and seniors Davis Keeney (16:50.80), Logan Veasy (16:52.80) and Colton Passmore (16:55.30).

And La Salle sophomore Truman Rae was right up their with the top five, placing seventh, with a 17:33.90 clocking.

North Marion, with 50 points, was a distant second in the boys district meet team scoring.

Molalla girls scored 18, with six runners in the top eight, and the Indians ran away with the girls meet. Estacada (52 points) finished second.

Sophomore Carly Veasy (20:56.90) and freshman Olivia Cooper (22:12.35) placed sixth and 11th respectively to lead La Salle girls (70 points) to third place.

Molalla senior Emily Bever set the pace in the girls race, at 18:56.63. She crossed the finish line 37 seconds in front of the next highest finisher.

The Falcons travel to Lane Community College Saturday for the Class 4A State Championship Meet. The Class 4A girls race is set for 11:15 a.m., with the Class 4A boys meet to follow at 11:50 a.m.

“It’s a strong field,” said Stammers. “Like I tell our boys, we could finish first. And we could finish fourth and still run a solid race, and I’d be very proud of them.”

Stammers said that Siuslaw, Marshfield, Phoenix and Tillamook all have teams that could give his Falcons a run for their money.

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