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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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Kingsmen clinch first title in three decades

With a pair of wins this week, Putnam would finish undefeated in NWOC league play


Rex Putnam’s girls basketball team last week continued on track for one of its best seasons in school history, pushing its Northwest Oregon Conference league record to 12-0 with wins over Sandy (32-21) and St. Helens (60-39).

The Kingsmen were to conclude the season this week, playing Liberty (8-14, 6-6) on the road on Tuesday (Feb. 25) and hosting Wilsonville (9-12, 6-6) on Friday.

They’ve already clinched the NWOC league title, because they entered play this week three games up on second-place Sherwood (14-7, 9-3) with only the two league games remaining.

It’s Putnam’s first league title in three decades. Putnam last won league in 1981-82, when the Kingsmen went 17-1 (19-3 overall) in the Wilco League. It’s the first winning season by a Putnam girls basketball team since 1986-87, when the Kingsmen went 12-4 in league and finished 17-6 overall, losing in the first round of the state playoffs.

It took the Kingsmen awhile to get up to speed in last week’s game at Sandy. The Pioneers packed the inside, forcing the Kingsmen to take many of their shots from the outside.

“The key was getting physical on defense and being patient on offense,” said Putnam assistant coach Kris Leatherman. “The refs weren’t calling anything, so we told the kids to ramp it up and get more physical on defense.”

The strategy paid dividends, because the Kingsmen held the Pioneers scoreless in the second period, as they rallied from an 8-2 early-game deficit to a 14-10 halftime advantage.

With the lead in hand, the Kingsmen continued patient on offense in the second half, and gradually widened the gap.

“Once we got the lead, we figured we’d work on our stall game, because we might need it when we get to the playoffs,” Leatherman said.

The Kingsmen coach noted that Putnam accomplished the win despite the absence of play-making guard Mariah Oliver on the floor. Oliver sat most of the game because “she was sick,” Leatherman said.

Stepping up to run the show in Oliver’s offense were Ali Schooley and Carly Bolander.

Bolander also did a defensive number on one of Sandy’s top players, Kaylee Barnett, holding her scoreless.

“She hit three 3’s the first time we played them,” Leatherman said of Barnett.

Angela Arrington, Haley Brandel and Bolander led a balanced Kingsmen attack, each with six points. Brandel also claimed a team-high six rebounds and she blocked three shots.

Bolander hit two huge 3’s in the first half, when Sandy was threatening to break the game open. She also came up with three steals.

In one of their better shooting nights of the season, the Kingsmen found the basket on 12-of-26 field goal attempts. They also forced 20 turnovers.

Raquel Pellecer (6 points) and Leah Barnett (6 points) paced the Pioneers in scoring.

Putnam was in command from the outset in last week’s game with St. Helens. The Kingsmen were up 18-9 at the end of the first period and 36-17 at halftime.

Ten players scored for the Kingsmen, led by Bolander (15 points) and Mariah Oliver (14 points). Bolander hit three treys; Oliver connected on two 3-pointers.

Oliver also headed up a defensive effort that forced 30 turnovers, stealing the sphere five times.

The St. Helens game was not all good news for the Kingsmen. Ali Schooley, who had moved into the starting role of play-making point guard in recent games, injured her knee just before halftime.

Coach Leatherman said he did not know how serious the knee injury might be.

Milwaukie (11-10, 8-4) got on track last week, moving up to third place in the NWOC with convincing wins over St. Helens (63-33) and Sherwood (40-33).

The Mustangs built a 23-12 halftime lead in the game with Sherwood, and then held off the Bowgirls’ attempt to rally. Merrily Jones hit three treys and tallied a game-high 16 points. She was also a defensive force, blocking four shots.

Karissa Delaunay tallied 13 points and assisted on three baskets.

Jones (22 points), Alex Mulford (15 points) and Delaunay (10 points) led a balanced effort in the rout of St. Helens. Jones also had four blocked shots, along with 11 rebounds, in that game.

Delaunay made the offense work like a well-oiled machine, assisting on nine baskets.

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