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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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Library's clock now ticking faster

The taxes and fees we pay for operating federal, state and local governments have steadily increased during the past decade. Until 2009 funding for libraries in Clackamas County was reduced as federal timber payments declined. Those “payments” are actually a form of federal welfare distributed to counties hit hard by a dramatic reduction in logging.

In spite of an ongoing economic collapse, in November of 2008 Clackamas County’s generous voters approved forming a Library District. The clear intent of the measure was to prevent further reductions in operating hours.

Included in the fine print was language that called for closing libraries that were not located within cities. The largest library slated for closure serves about 28,000 citizens in Oak Grove and Jennings Lodge. Closing the Oak Lodge Library would allow the city of Gladstone to receive over $700,000 contributed annually to the district by Oak Grove and Jennings Lodge residents.

The current Gladstone library serves about 17,000 people, and is located in the city’s aging downtown. The building is not adequate to serve the combined population of all three communities in the future. Providing a solution that’s good for everyone has been a controversial and time consuming issue.

In early 2011 promoters in Gladstone proposed building a large library on city owned property near the intersection of Oatfield and Webster roads. The site was a poor location for many reasons including the high cost for construction on property that is mostly bedrock. In spite of citizen concerns, Mayor Byers and the City Council approved a project that would cost at least $10 million, most of it financed. Many described it as a “Taj Mahal.”

Searching for a more practical solution, and aware of higher priorities, including sewers overflowing into the Clackamas River, group of citizens formed “Save a Gladstone.” The group’s first action was gathering several hundred signatures to require a vote on public projects costing over $1 million. City Council defiantly responded by approving an “emergency” ordinance that limited the time allowed for gathering signatures.

Save Gladstone’s effort was successful, and in May of 2012 voters approved two spending measures. The city responded by placing the library plan on the November 2012 ballot where it was defeated. Since that time an improved process has occurred; one that should have happened in 2011. A large citizen’s advisory committee recently endorsed placing a measure on the upcoming November ballot for a $6.5 million library located downtown on Portland Avenue.

The plan is a dramatic improvement, but issues remain. Gladstone now intends to pay for much of the cost by using money generated by the Clackamas County Library District. Some are concerned that the plan will rely too heavily using money that is intended to operate, not construct a facility. Many Oak Lodge citizens are understandably troubled at the possibility of losing their library after voting to approve the district in 2008.

As a 20 year Oak Grove resident who moved to Gladstone two years ago, I have mixed feelings about the issue. The final outcome will be determined when Gladstone residents vote on the plan in November. (Oak Lodge is not a city, and the residents will not be voting on the matter.)

There is a consensus in Gladstone that the current aging library should be replaced, and the upcoming election will dramatically affect the outcome for thousands of local citizens. Take the time to be informed. Spend a few minutes researching the issue on line, and watch for updates. The clock is ticking faster as the November election approaches.

Les Poole is a resident of Gladstone.

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