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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.



Oregon City: 19703 S. Hwy. 213, Ste. 170



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



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


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 -

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


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Hazel new grid boss

The former Falcon takes the helm in football

by: JOHN DENNY - Aaron Hazel, who graduated from La Salle in 1999, has returned to his alma mater to coach football and teach math and physical education.MILWAUKIE — La Salle Prep has hired Aaron Hazel to replace Tim Bowman as head coach in football.

A 1999 graduate of La Salle, Hazel comes to La Salle from Vancouver’s Skyview High School, where he has taught and coached for the past nine years.

Hazel will join the teaching staff at La Salle, as a physical education and mathematics teacher.

Hazel described how he feels about returning to La Salle as an employee, “I am ecstatic to have the opportunity to go back home and play an integral role in the Lasallian community. I cannot say enough about the role that the La Salle faculty and staff had on me while I was a student. I hope that I can provide the same leadership and direction that I received.”

Hazel competed as a three-sport athlete in high school. He attended Clackamas Community College one year and played baseball before transferring to Eastern Oregon University, where he played quarterback for the Mountaineers from 2001-2003.

Hazel has a bachelor of science degree in health and physical education, with a math minor. He earned his master of arts degree in education from Concordia University.

Hazel played football under storied head coach Ray Baker at La Salle, playing wide receiver and splitting the quarterback role with Baker’s son, Brigham Baker. The Falcons went 6-3 Hazel’s senior year.

“One of the things I learned from Ray Baker was you have to give kids playing time, make kids feel part of the program and reward them for their hard work,” said Hazel. “I believe in starting 22 guys. I may play some kids both ways, but I plan on starting 22 guys.”

Hazel encourages athletes playing other sports to come out and give football a try.

Hazel has been a part of a tremendously successful program at Skyview, serving as quarterback and linebacker coach, and, the past two seasons, as offensive coordinator.

“We’ve made the playoffs the last nine years,” said Hazel. “At one point we won four league titles in a row and, in 2011, we lost in the [state championship] final.”

Skyview, with an enrollment of around 2,000 students, competes at the 4A level, the highest competitive level in Washington high school athletics.

La Salle’s Director of Athletics Glenn Elliott said, “Aaron brings so much to our program at La Salle. His great people and communication skills, his outstanding teaching preparation and background, along with his experience as a multiple-sport athlete, all add to his football skill-set and organization. His zeal and Christian faith to be back as a Falcon is the icing on the cake for the school.”

“I am excited to work with the entire Lasallian community, building a football program that everyone can be proud of,” Hazel said. “I look forward to seeing a large alumni section on Sept. 5 as we take on Milwaukie in La Salle’s first game in the [Class 5A] Northwest Oregon Conference.”

The La Salle alumnus said of his main goals as head football coach: “Of course, I’d like us to be competitive. But more than that, my ultimate goal is to develop a program that the kids can be proud to be a part of....”

Hazel said last Friday that he is still assembling his coaching staff.

Tim Bowman coached at La Salle for three-plus seasons, with his teams earning a 30-13 record, winning the Class 4A state championship in 2011 and Tri-Valley Conference league championships in 2011 and 2012. His teams went 6-4 in 2010, 14-0 in 2011 and 8-3 in 2012. La Salle’s record was 2-6 (1-3 in league) last fall, when Bowman was let go for unspecified reasons. La Salle finished last season with a record of 2-7.