INSIDERS (Sponsored Content)
Brought to you by Mike Nielsen - Snap Fitness - Fitness INSIDER
Strength training is an essential part of an exercise program, even for someone who hasnt 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.
Heres 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.
Lets get started.
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
Regular 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. Its 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. Thats 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.
Its a small investment. We do it properly and can save you a lot of trouble and expense down the road.
2036 SE Washington St., Milwaukie
Mike Nielsen - Snap Fitness - Fitness INSIDER
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. Were 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.
Its not just something thats done at the gym, but its 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.
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 -
After nearly 100 years of providing excellent full-service automotive repair and maintenance, Bernards 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 Bernards and continued his fathers tradition of excellent customer service.
The current owner, Jim Bernard, another Milwaukie mayor and current Clackamas County commissioner, has computerized Bernardsturning his fathers mechanics into todays technicians.
Besides providing free pickup and delivery, Bernards 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 Bernards, has attained numerous specialty vehicle class certifications. With 26 years in the industry overall, Sciarra is our INSIDER for automotive excellence.
Bernards 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, Bernards 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.
2036 SE Washington St, Milwaukie, OR.
Daily News Where you Live
Falcons give coach Curtiss goosebumps
La Salle is at the top of its game in an 82-44 rout of Estacada
With a target on their backs, the top-ranked La Salle Falcons last week put two more games in the win column, upping their season record to 14-2 (4-0 in the Tri-Valley Conference] in boys basketball with wins over Madras (56-45) and Estacada (82-44).
The Falcons shot the lights out in last Fridays game with the Rangers, hitting 31-of-60 shots from the floor, including twelve 3-pointers.
Junior wings Matthew DAmore and Reece Wible were on fire. The 5-8 DAmore connected on 5-of-8 shots from beyond the arc, while Wible, at 6-6, was 6-of-11 from the field with four 3-pointers.
Wible (16 points), DAmore (15 points), 5-9 junior wing Michael Duarte (12 points) and 6-7 junior Keeston Smith (12 points) led a Falcon offensive attack that saw 11 players score.
Led by Wible (6 assists) and 5-6 junior Michael Edwards (5 assists), the Falcons had assists on 29 of 31 baskets. And La Salles entire team only had six turnovers, as the guards ran the offense like a well-oiled machine.
The Falcons outscored the visiting Rangers in every quarter, building a 36-21 advantage by halftime and a 63-35 lead heading into the final period.
We hit twelve 3s tonight because we were active against their zone, said La Salle coach Jared Curtiss. Posts flashed strong and guards had ready feet and hands. The passes were right at the numbers, which is a big reason we connected on so many.
Our guys believe in each teammate and they know their role. And when you see your kids play this hard and unselfishly, it gives coaches goosebumps....
We might not be the best collection of players, as we graduated so many last year. But this is a great team that makes the extra pass, takes charges, and are genuinely excited for each other.
Curtiss said that rebounding and ball control were pivotal in the Jan. 28 home win over the upset-minded White Buffaloes.
Nursing a 28-21 lead at halftime, the Falcons widened the gap in the third period.
Defense was pivotal down the stretch. Madras was 3-of-13 from the field in the fourth frame.
Luke Kolln had a big game for the Falcons, scoring 10 points, assisting on five baskets, and heading up the defense with six steals.
Smith (14 points, 9 rebounds) and Wible (12 points) were the top point-getters for the Falcons.
Madras was led by 5-10 senior guard Jered Pichette (17 points) and 6-4 junior post Devon Wolfe (14 points).