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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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OC leads 'landmark' vision for Willamette

by: PHOTO COURTESY: CITY OF OREGON CITY - A reflecting pool near Willamette Fall in Oregon City provides one of the many tourism opportunities that the city is hoping to capitalize on.Oregon City officials say they’re ready to lead a public process designed to help transform a former paper mill alongside Willamette Falls into a regionally significant economic redevelopment project and visitor destination.

Oregonians will be invited to shape the 23-acre site of the bankrupt Blue Heron Paper Co. in collaboration with Oregon City, Metro, Clackamas County and the state.

The resulting vision could reconnect the public with North America’s second largest waterfall, significant wildlife habitat and an important cultural site for native tribes along the Willamette River. It also will seek to support Oregon City’s goal to reinvigorate the downtown as a hub of employment, shopping, business, tourism and housing.

“If we do this right, Willamette Falls will be a defining piece of Oregon City — a place you go to work or shop or eat, a place to connect with your neighbors, a place to just relax and take in the view. It also has the potential to become an Oregon landmark,” said Mayor Doug Neeley.

City commissioners on Wednesday are set to consider an agreement between Oregon City and the bankruptcy trustee, Peter McKittrick. McKittrick would agree not to abandon the property with the court prior to April 1, 2014, once the city enters into a contract with the lead consultant for the planning process. At any time during the process, McKittrick could sell the property or be ordered by the court to abandon the property and terminate the agreement. The city would provide a minimum of $400,000 to fund the planning process.

For more than a year, the regional government has spent about $500,000 studying the property and the risks associated with buying it. But Metro Sustainability Director Jim Desmond said that the site’s zoning and development issues make Oregon City more suitable to lead the visioning for the falls.

“It’s really about a vision for their downtown,” Desmond said. “The site ... is about half the size of their current downtown. Those decisions should be made locally.”

Desmond said Metro will still be available to help Oregon City with public involvement, land-use regulations and real-estate expertise. Oregon City has applied to Metro for a planning grant to pay for the visioning of the site.

Funding the project

This planning process marks the next step for the property at the south end of downtown Oregon City. After Blue Heron closed operations, laying off 175 employees, the property was put up for sale under the management of a bankruptcy trustee.

With support from state agencies, Metro and Oregon City officials evaluated the site and conducted extensive investigations during the past two years to assess opportunities and risks. The partnership gained a clearer understanding of the possibilities for reusing historic structures, options for managing stormwater, the extent of environmental conditions, and the significant costs necessary to stabilize the site.

The partnership remains committed to being a catalyst for the property’s transformation, working toward five core values: economic redevelopment, public access, historic preservation, cultural interpretation and habitat restoration.

Oregon City issued a request for proposals, seeking a consultant to help with visioning and master planning. Public dialogue could begin as early as May.

The resulting vision will facilitate rezoning, preparing part of the site for economic redevelopment and part for an outdoor destination. Public partners hope planning for the property will create an opportunity to purchase the portion necessary to let visitors experience the falls, offer cultural interpretation and historic preservation, and restore habitat along the Willamette River. Meanwhile, by eliminating uncertainty, they hope that this work will prepare the rest of the site for private investment.

The Joint Legislative Ways and Means Subcommittee on Capital Construction heard testimony early this month on a proposal to provide a 50 percent match, up to $5 million, of state lottery money for the Willamette Falls project if the project’s partners can come up with other money for it.

Metro Councilor Carlotta Collette and Oregon City Commissioner Kathy Roth travel to Washington, D.C., this month to discuss whether the federal Environmental Protection Agency could play a role in cleaning up the site, which has been in use for heavy industry for more than 170 years.

Throughout the planning process, the property will remain on the market.

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