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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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Obituaries

David M. Antonevich

Sept. 15, 1955 - Dec. 29, 2012

David M. Antonevich passed away at home on Dec. 29, at age 57.

He was born on Sept. 15, 1955, the son of Karl Antonevich and Diana (Konicki) Antonevich. He was a graduate of Wm. M. Davies Junior Career-Technical High School. He held positions in the food industry and security, and was a maintenance worker for the town of Johnston, R.I.

A longtime resident of Rhode Island, he moved to Portland in 2000, where he resided until losing his battle with cancer.

He is survived by: his brother, Barrett Antonevich; sister in-law, Sondra Antonevich; niece, Brianna; and nephew, Spencer Antonevich, all of Milwaukie.

For information and condolences, visit ANewTradition.com. There will be a private celebration of life.

Arrangements: Crown Memorial Center Milwaukie.

Betty Ann Blevins

Nov. 19, 1934 - Nov. 24, 2012

Betty Ann Blevins passed away peacefully at home with family on Nov. 24.

She was born on Nov. 19, 1934, in Toledo, Ohio.

She married Bobby in 1956, and they moved to Oregon in 1971.

She is survived by: husband, Bobby; daughters, Deborah (Wilson), Karen (Raya), of Milwaukie, and Carla (Dodd), of Oregon City; son, John Blevins; nine grandchildren; and 11 great-grandchildren.

No services are planned at this time.

Arrangements: Crown Memorial Center - Milwaukie.

Marjorie Bernice Gatzmyer

July 4, 1924 - Dec. 6, 2012

Marjorie Bernice Gatzmyer passed away in her Milwaukie home on Dec. 6, from complications of multiple myeloma.

She was born to parents Curtis and Edith Smith in Montesano, Wash., on July 4, 1924, the youngest of five children.

On Aug. 20, 1955, she married Stanley Gatzmyer and they adopted two children; Jim, in 1961, and Julie, in 1963. Mr. Gatzmyer passed away in 1982.

Mrs. Gatzmyer enjoyed baking, working in her yard, playing Bunco, Sunday lunch and cards with the girls and was an active member of Eastern Star Daphne Chapter.

She is survived by: her children, Jim and Julie; grandchildren, Jamie Beecher, Robbi Riggins, Roni Loftus and Shari Jewell; five great-grandchildren; and one on the way. She was preceded in death by: her husband, Stanley; her parents, Curtis and Edith; and her siblings, Iris, Lloyd, Maurice and Maxine.

There will be a memorial service on Saturday, Jan. 26, at 1 p.m. at the Milwaukie Masonic Temple, 10636 S.E. Main St., Milwaukie. To sign the online guest book and light a candle in her honor, visit anewtradition.com.

Arrangements: Crown Memorial Center — Milwaukie.

Janet Lynn Green

Sept. 13, 1949 - Jan. 8, 2013

Janet Lynn Green passed away in Gresham on Jan. 8, at age 63.

She was born in Seattle on Sept. 13, 1949. She was raised in Oregon and graduated from Molalla High School in 1967.

On Jan. 26, 1985, she married Larry Green. She was an emergency room unit secretary and later became a Realtor. She loved spending quality time with family and friends, and valued her co-workers at Portland Adventist Emergency and her friends at Lake Merwin Camper’s Hideaway.

She is survived by: her husband, Larry Green; daughter, Monica, and son-in-law, Joseph; son, Aaron, and daughter-in-law, Jennifer; daughter, Kristi, and son-in-law, Kurt ; sister, Jodi; brother, D.J.; and grandchildren, Lotus, Brody, Aaryan, Brayden, Nathan, Samantha, Shaun and Keith.

She was preceded in death by her parents, Donald and Doris Jannuzzi.

At her request, there are no services planned, but there will be a party in her memory at a later date.

To sign the online guest book and light a candle in her honor, visit anewtradition.com.

Arrangements: Crown Memorial Center — Milwaukie.

Marlene Leota Olson

Sept. 22, 1933 - Jan. 5, 2013

Marlene Leota Olson died on Jan. 5 in Clackamas, at age 79.

She was born on Sept. 22, 1933, in Mitchell, S.D., to Anton and Ella Kott. She moved to Oregon in 1947, and spent her teenage years in Corvallis, with stays in Portland, Longview, Wash., and Gladstone as well. She attended Oregon State University, and on Sept. 11, 1955, she and Richard V. Olson were joined in marriage.

She was a homemaker, as well as a secretary, and was a mother of three. She enjoyed snow and water skiing, as well as doing crossword puzzles. She took great joy in watching her children and grandchildren participating in a wide variety of sports.

She is survived by: her son, David (Val) Olson; her daughters, Nancy Olson, and her partner, Michele Hughes, and Becky (Warren) Kemper; five grandchildren, Gage, Spencer, Samantha, Victoria and Clayton; and by two great-grandchildren, Nellie and Hendrix.

The family will have a private gathering to honor her at a later date.

Arrangements: Crown Memorial Center — Milwaukie.

George Nels Petersen

Jan. 16, 1935 - Jan. 3, 2013

George Nels Petersen passed away on Jan. 3, in Canby, at age 77.

He was born and raised in St. Croix Falls, Wis., to parents Nels and Eleanor Petersen on Jan. 16, 1935. He worked as an electrical engineer and was a member of New Life Foursquare Church. He loved fishing, camping and R.V.-ing.

On April 9, 2010, he married Josie LaBreck Carletello.

He is survived by: his wife, Josie; sons, Jeff Petersen, Dale, Ray and Terry Norman and Bryan Stickney; daughters, Fawn Borbon and Robbi Ann Brust; sisters, Shirley, Dorothy and Rose; brothers, Harry and James; and numerous grandchildren.

He was preceded in death by his parents, Nels and Eleanor Petersen, and his brother, Ed Petersen.

There will be a memorial service at a later date.

To sign the online guest book and light a candle in his honor, visit anewtradition.com.

Arrangements: Crown Memorial Center — Milwaukie.

Connie Marie Stevens

July 7, 1950 - Dec. 25, 2012

Connie Marie Stevens passed away on Dec. 25, in Clackamas.

She was born to parents Alvin Knapp and Mary Jane Davis on July 7, 1950, in Portland.

She was raised in Portland and graduated from Marshall High School in 1968. She married her high school sweetheart, who joined the military, and they had three children: daughter, Brandi (1974) and twin boys, Keith and Kevin (1976).

After a divorce, Connie returned to the Portland area in the 1980s, and this is where she stayed for the reminder of her life. She was a true caregiver to everyone who needed it. Professionally, she was a CNA in nursing homes and provided in-home care much of her life. Then she worked at a couple of staffing agencies assigning caregivers to facilities. Then she worked at her best friend Jewell’s company. In the last six years, she had provided day care for her grandchildren and many of her great-nieces and nephews. She would help care for anyone; she was the one person who would drop everything to sit by anyone’s bedside who needed it. She and her companion, Jim Vinyard, have been together for about 25 years. Since Jim came in to her life with two children of his own, daughter Darla and son Jamie, the family expanded. She liked crocheting, doing cross-stitch and various forms of crafting; her favorite place was the beach.

She is survived by: her companion/husband, Jim Vinyard; her children, Brandi Sage, Kevin Stevens, Darla Schlegel of Milwaukie and Jamie Vinyard; siblings, Vickie, Dave and Tim Knapp; and grandchildren, Jolene and Jackson Stevens, Tyler and Keira Sage and Makayla Schlegel.

She was preceded in death by her son, Keith, who drowned in the Columbia River in 1991; that was the saddest day in her life.

There will be a memorial/celebration of life on Saturday, Jan. 19; location to be determined. Contact the family for more information.

To sign the online guest book and light a candle in her honor, visit anewtradition.com.

Arrangements: Crown Memorial Center Milwaukie.

Lois Teryuo Sato

Aug. 22, 1916 - Jan. 7, 2013

Milwaukie resident Lois Teryuo Sato died on Jan. 7; she was 96 years of age.

She was born on Aug. 22, 1916, in Walville, Wash., and was the daughter of Yoshinosake and Asano (Suzuki) Sato. She graduated from Beaverton High School in 1933 and during World War II she was interned at Minidoka Center in Idaho.

She graduated magna cum laude from Mount Mary College in Milwaukee, Wis., in 1950. She taught English and French at Clackamas High School for the last 24 years prior to her retirement in 1981.

She had many hobbies. She enjoyed photography and could be seen snapping pictures wherever she went. She was an avid reader and would review each book she read. She was a baker and many have sampled her cookies at different functions. She was a rock hound and joined the Oregon Agate and Mineral Society, and was a world traveler.

Among the countries she visited were Japan, Korea, Panama Canal, New Zealand, Canada and Mexico. All of her trips had an element of learning. She loved to learn about each place’s history, culture and people of the region.

She is survived by: her niece, Karen Sato; nephews, Ken Sato and Gary Sato; great niece, Stephanie Collins; and great-great nephews, Glen Jr. and Jaylen Collins.

A memorial service will be held on Thursday, Jan. 17, at 1 p.m. at Milwaukie Presbyterian Church. A family interment will take place at Bethany Presbyterian Cemetery prior to the memorial service. Contributions may be made in her memory to Habitat for Humanity, the Heifer International or Milwaukie Presbyterian Church.

Arrangements: Bateman Carroll Funeral Home.

Amanda Rose Sturgis

March 23, 1984 - Jan. 5, 2013

Amanda Rose Sturgis died on Jan. 5.

She was a loving, devoted wife and mother who will be missed by all.

She leaves behind her husband, James; daughter, Kyli; parents, Tina, Oj, Paul and Serena; sisters, Kristina, Mary and Emily, and brother, Allen.

She was preceded in death by her grandparents, Sharon and Jim.

There will be a celebration of life on Saturday, Jan. 19, at 2 p.m. at Clackamas Community Center, 15711 S.E. 90th Ave., Clackamas.

To sign the online guest book and light a candle in her honor, visit anewtradition.com.

Arrangements: Crown Memorial Center Milwaukie.

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