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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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Cav guys top LO for the first time in 4 years

Also: Clackamas girls take the Lakers downtown


Last Friday night was a good night for Clackamas High School basketball.

Clackamas’ boys basketball team won a 55-54 barnburner from 10th-ranked Lake Oswego, while Clackamas’ girls team breezed by their Laker counterparts 68-40.

David Reese’s free throw with 12 seconds remaining proved the difference for Clackamas boys.

Reese (15 points), Keaton Bankofier (15 points) and Mitchell Fink (10 points) paced the Cavalier guys in scoring.

The contest was a game of momentum swings, with Clackamas up 14-8 at the end of the first period, the Cavaliers leading 26-25 at halftime, and Clackamas nursing a 45-40 advantage heading into the final period.

The Lakers were led by 6-2 junior Zach Parker (22 points) and 5-10 junior Jazz Johnson (21 points).

For Clackamas boys, it was their first win over Lake Oswego since January of 2010, when a Cavalier team prevailed 66-56, led by Spencer Bankofier (17 points), Ka’eo Jan (13 points), Brian McGill (12 points), Matt Calhoun (11 points) and Alex Brown (10 points).

Ranked fourth in the state in the Class 6A coaches poll, the Cavalier guys on Friday upped their record to 13-3 on the 2013-14 season (1-1 in the Three Rivers League).

Clackamas guys play 12th-ranked Lakeridge (13-3, 1-1) on the road this Friday. The Pacers got blown out by top-ranked West Linn, 77-47, last Friday.

Clackamas’ girls basketball team had an easy time of it last Friday, surging to a 17-7 lead in the first quarter and a 36-17 advantage by halftime.

The Cavalier coeds were a sizzling 9-of-18 from 3-point land, and they made seven 3-pointers before the halftime break.

Sydney Azorr had a hot hand, hitting 5-of-6 field goals — including four 3-pointers — en route to a team-high 14 points.

Jordan Rasberry (12 points) and Kaitlyn Reiner (11 points) joined Azorr in double digits in scoring.

Clackamas coach Todd Lane said his starters were on the floor for less than 16 minutes. Ten different Clackamas players contributed points to the winning tally.

Erin McDonald (6 assists) and Erica Pagano (6 assists) fueled the offense with crisp passes.

Rasberry (8 rebounds) and Peyton Carroll (7 rebounds) led the Cavaliers to a 34-22 advantage on the backboards.

The Cavaliers were a hot-handed 27-of-51 (53 percent) from the field, even with the nine 3-pointers.

Lake Oswego was led by Morgan McKinney, who scored a game-high 16 points.

Clackamas coeds improved to 13-3 (2-0 in league) with the win.

Ranked fourth in the state by 6A girls coaches, the Cavaliers were to host the struggling Lakeridge Pacers (5-10, 0-2) this Friday. Clackamas coeds entertain 10th-ranked Canby (12-4, 1-1) in a key match-up at 6 p.m. next Tuesday.

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