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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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OC swimmers 8th at state

And things look even more promising for 2015


by: BRIAN SEE - Oregon City swimmers display their hardware after a strong swim in the 200-medley relay at last weekends Class 6A State Swim Meet. Pictured, from left, are Chase Tucker, Isaac Watt, Brian Frazier and Josh Morton.GRESHAM — Oregon City boys made a lot of noise at last weekend’s Class 6A High School Swim Meet.

The Pioneer guys scored 68 points and finished eighth in the 28-team field.

“The boys’ placing is the best ever at state in recent memory,” said Oregon City swim coach Bryan Watt. “It just amazes me. The boys did so well. They placed eighth at state and they finished the best of any Three Rivers League team. They beat Lake Oswego and Grant, which finished ahead of us at district.”

Watt added, “I don’t want to count chickens before they are hatched. But looking at the leader board, I see a lot of seniors on other teams. We’ll have all the boys that went this year back. I’m thinking we’ll be better next year, in individual races as well as in the team standings.”

The Pioneers had several awesome swims at this year’s state meet, held Friday and Saturday at Mt. Hood Community College.

For starters, their boys 200-medley relay team of sophomore Brian Frazier (backstroke), sophomore Isaac Watt (breast stroke), junior Josh Morton (butterfly) and junior Chase Tucker (freestyle) swan their relay race in a personal best of 1:38.79, good for fifth place.

by: JOHN LARIVIERE - OCs Brian Frazier, second at state in the 200-IM, third in the 100-free“That time is faster than our district record,” said coach Watt. “It was a fabulous race, with awesome exchanges.... I went back more than 20 years in the records from the state meet and, as far as I can tell, this may be the first boys relay team Oregon City has ever qualified for state, let alone place at state. Those guys are a really special team. I’m really proud of them.”

Frazier also had a pretty impressive individual showing at the state meet, earning runner-up honors with a 1:55.46 clocking in the 200-individual medley, and placing third, with a personal best of 47.37 in the 100-freestyle.

“Brian had an amazing swim in the medley,” said Watt. “And in the 100-free, the top three kids were lighting up the water. They were neck-and-neck all the whole way.”

Morton was no less impressive, swimming well despite competing in three races in a span of just over an hour.

Fifteen minutes after the relay, he earned sixth place in the 200-freestyle, with a 1:47.19 clocking. And barely an hour later he swan in the consolation finals of the 100-butterfly and placed ninth, with a 53.69 clocking.

Morton was a trooper in the 200-freestyle, gutting it out despite fighting off leg cramps. Except for the cramps, he would have placed higher, because he swan the 200-freestyle in a personal best of 1:45.27 in the preliminaries.

Isaac Watt was another finalist for Oregon City, earning his first-ever placing at state with a 1:00.92 clocking in the 100-breast stroke, good for sixth place.

Tucker swam a personal best of 1:00.99 in the preliminaries of the 100-breast stroke to make the 12-swimmer consolation finals in that race.

by: VERN UYETAKE - OCs Josh Morton, sixth at state in the 200-free, ninth in the butterflyOregon City’s lone female state-qualifier, sophomore Alissa Frazier, also represented the Pioneers well, placing sixth in the girls 100-butterfly with a time of 59.79, after a one-second personal best of 59.34 in the preliminaries.

Alissa Frazier also made the consolation finals in the girls 100-breast stroke, where her finals time of 1:08.89 was good for 10th play. Frazier swan a personal best of 1:08.60 in the breast stroke preliminaries.

by: JOHN LARIVIERE - OCs Alissa Frazier, sixth at state in the butterfly, tenth in the breast strokeGrant (61 points) and Lake Oswego (19 points) placed ninth and 16th respectively in the boys team scoring.

Sunset boys scored 179 to edge Jesuit (169) for first place in the boys team scoring.

In the girls meet, Century (168), West Linn (143) and Lakeridge (120) placed first, second and third respectively.

Visscher runner-up

in two events

Sophomore Lainey Visscher had an outstanding state meet for Clackamas girls, earning second place in both the 100-backstroke (56.12) and 100-butterfly (55.69), finishing back of Century sophomore Sara Metzsh (54.81 and 55.27) in both races.

“Lainey was not pleased, but I thought she swam really well,” said Clackamas coach Allen Larson. “It was an improvement over last year, when she got second in the fly and third in the backstroke. And her times are both All-American consideration times.”

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