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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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Cavaliers crush No. 10 Cougars

Clackamas takes charge early in a 66-42 blowout


Last week was a big week for Clackamas High School’s girls basketball team.

With a 66-42 Cavalier victory over Canby and a 68-61 West Linn upset of Oregon City, the Cavaliers (15-4, 4-1) finished the week and the first half of the league season in a three-way tie with Oregon City (12-6, 4-1) and West Linn (15-3, 4-1), for first place in the Three Rivers League standings.

Oregon City, Clackamas and West Linn entered play last week ranked fourth, fifth and ninth in the state respectively by the state’s Class 6A coaches. The OSAA RPI rankings had Clackamas ranked third, West Linn ranked sixth and Oregon City ranked seventh.

Earlier in the season, Clackamas won 48-39 in a league game at West Linn, but the Cavaliers lost 43-28 in a league game at Oregon City.

Clackamas was scheduled to host West Linn in a rematch with the Lions on Feb. 11; Oregon City plays Clackamas at Clackamas next Tuesday (Feb. 18).

Clackamas coach Todd Lane said, following West Linn’s upset of Oregon City, “The girls are excited, because this puts us back in the league title chase. It’s going to be a battle, with three very good teams having a chance of winning the league title. This is what high school sports is all about. It should be a lot of fun.”

It wasn’t much fun for the Canby Cougars in last week’s 66-42 loss at Clackamas. Just four days earlier they had given West Linn a run for its money, losing in overtime. But in last week’s game at Clackamas, the Cougars found themselves no match for the Cavaliers.

It was the second-lowest scoring game of the season for Canby, which entered the contest ranked 10th in the state, and averaging 60 points an outing.

“It was an all-around great effort,” Lane said. “The girls played really hard from the start. They played great team basketball. They came out with a lot of energy and intensity on defense, which led to some easy baskets in transition....”

The Cavaliers had the game in hand early. Forcing turnovers and running their fast-break, they built a 20-4 advantage in the first quarter. They increased their lead to 23 points by halftime, and they were up 52-27 heading into the fourth quarter.

Led by Erica Pagano (5 points), six different Clackamas players scored during the first-quarter scoring barrage.

Eleven different players scored for Clackamas in the game, led by Sydney Azorr (15 points), Peyton Carroll (12 points), Erin McDonald (8 points) and Marisa Kelly (8 points). The starters were on the floor for approximately 22 minutes, Lane said.

The Cavaliers’ fast-breaking offense, combined with a 44-21 advantage in rebounding, led to a number of high percentage shots, and the Cavaliers connected on 23-of-33 (69 percent) shots inside the arc.

Azorr was 4-of-6 from the field, with two 3-pointers.

Pagano (6 rebounds), Carroll (6 rebounds) and Azorr (5 rebounds) headed up a team effort on the backboards.

Kaitlyn Reiner sparked the offense with five assists.

Megan Meisenheimer (10 points) was the only Cougar in double figures in scoring. The Cougars were an ice-cold 14-of-53 (26 percent) from the field on the night.

Clackamas plays Lake Oswego (7-11, 0-5) on the road this Friday, before returning home for their rematch with the Pioneers next Tuesday.

Last week was also a good week for Clackamas’ boys basketball team. The Cavalier guys bagged their 11th win in their last 12 games, upending their Cougar counterparts 73-45.

It was the lowest scoring game of the season for Canby boys. Like the girls, they’ve averaged 60 points a game this season.

The win put the Cavaliers (16-3, 4-1) second only to West Linn (15-4, 5-0) in the Three Rivers League standings with the first half of the league season complete.

Nursing a 15-13 lead, Clackamas took charge of the game in the second quarter, when the Cavaliers out-scored their guests 21-8. And they widened the gap in the second half.

Keaton Bankofier (22 points), Markus Golder (14 points), Andrew Gutwig (11 points), David Reese (10 points) and Raekwon Mingledoff (8 points) led a balanced Cavalier attack.

Canby standout Jace Cates (13 points) was the only player in double digits in scoring for the Cougars.

West Linn and Clackamas entered play this week ranked first and second in the state respectively in the OSAA RPI rankings. The two teams were to meet Tuesday (Feb. 11) at Clackamas. West Linn prevailed 63-43 in a Jan. 17 game played at West Linn.

West Linn this season has outscored opponents by an average of 73-58; Clackamas has outscored opponents by an average tally of 64-58.

The Lions entered the Feb. 11 game at Clackamas riding a 10-game win string. They have lost only one game to an Oregon opponent this season. They lost to Jefferson, the top-ranked Showdown with Gladstone tonight

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