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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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Cities get a jump on state climate change requirements

by: PHOTO BY: VERN UYETAKE - Anyone who commutes along Highway 43 in West Linn knows how congested the road gets. Metro is campaigning to reduce the number of vehicles on the road.Many communities in the region have already started projects to reduce greenhouse gas emissions as required by the state. They range from building transit systems in Portland to encouraging alternative transportation options in Hillsboro and studying increased density in Forest Grove and Hillsboro.

These and other projects were discussed last week in a series of stories published in many Pamplin Media Group newspapers. The articles explained the Climate Smart Communities project being undertaken by Metro, the elected regional government, at the direction of the Legislature.

Metro is conducting an online Opt In survey to gauge public response to possible new policies to reduce driving even more. The policies under discussion include encouraging more mixed-use developments and increasing the cost of driving and parking.

To register and take the survey, visit climatesmartsurvey.com.

Your personal information will not be sold or shared with other governments or private businesses without your permission. To learn more about the Metro surveys, visting optinpanel.org.

The Metro Council will consider the results of the survey when finalizing its proposal for the 2015 Legislature. In the meantime, here are some of the projects from around the region discussed in last week’s stories:

Beaverton

A manifestation of the city’s comprehensive 2011 Civic Plan, the Beaverton Creekside District is a multifaceted redevelopment project encompassing 49 acres along busy Canyon Road. With funding through the U.S. Department of Housing and Urban Development, the city and others, planners are working on a master plan to concentrate on redeveloping vacant lots in the area, improving safety, transportation and pedestrian/bicycling amenities.

Initial plans to route midtown bicycle traffic from Canyon Road to new “bikeways” on Broadway Street and Millikan Way — as well as improvements to Canyon Road to improve its safety, walkability and attractiveness to new development — will begin to take shape in the upcoming fiscal year.

Forest Grove

Among other things, the city is developing a new transit system with help from Ride Connection that will encourage public transportation within the city. Planning commissioners and city councilors also will soon consider updates to the city’s comprehensive plan that would encourage more walking than driving, while also helping attract new businesses. One idea would increase the density of the downtown core, perhaps more than quadrupling it from 20 residential units per acre to 90.

Planners are thinking about adding two more commercial centers to the city. To encourage more mixed-use development there, the allowable square footage of buildings would be increased, perhaps up to 30,000 square feet. That’s about the size of the New Seasons store at Orenco Station in Hillsboro.

Hillsboro

Sustainability and transportation alternatives are key features of the Hillsboro Intermodal Transit Facility, a joint project of the city, Tuality Healthcare and Pacific University at 775 S.E. Baseline Road. A sustainably designed building along the westside MAX line, it houses 794 parking spaces on five floors, 13 state-of-the-art electric vehicle charging stations, and the region’s first bicycle commuter station, Bike Park Hillsboro. The building also includes ground-floor retail space and is home to Portland Community College’s Hillsboro Education Center. It has won a number of awards for design and sustainability.

Lake Oswego

The city has a number of initiatives to encourage alternative forms of transportation. They include the second 100 Mile Challenge that kicked off March 25. It aims to reduce local car use, especially for trips within two miles of home. Participants who leave their cars behind and instead walk, cycle or ride the bus can log their miles and, if they count more than 100 miles’ worth of car-free trips, qualify for prizes. All car-free trips to, from and within the city count.

During last year’s event, which ran from July to December, 214 people logged more than 60,000 miles without cars, resulting in an estimated reduction in carbon dioxide emissions of just under 40,000 pounds and in 2,000 gallons of gasoline.

Portland

The biggest city in the region is well known for its alternative transportation policies and projects. They include the Portland Streetcar loop that is nearing completion around the urban core. Work is under way to connect it to TriMet’s new Portland-to-Milwaukie MAX line near the Oregon Museum of Science and Industry on the east side of the Willamette River and in the South Waterfront neighborhood on the west side.

The City Council also approved the Portland Plan last year that calls for the creation of neighborhood centers throughout town where residents can walk to work and shopping within 20 minutes. The plan also calls for them to be connected with streets that are designed to encourage walking and biking.

West Linn

The City Council initiated a study for redevelopment along Highway 43 and Willamette Falls Drive in early 2012. It showed strong support for compact commercial and mixed-use centers that would be conveniently accessible by bicyclists, pedestrians and motorists. This year, the city plans to redevelop the area on the west end of the Arch Bridge that connects to Oregon City. It includes the West Linn Police Department building that will be vacated when the replacement, funded by a 2011 bond measure, is completed.

West Linn’s trail system master plan also proposes major expansion of off-street bike and pedestrian trails. And the city also hopes to begin an update to its transportation systems plan by the end of the year that will include the bicycle and pedestrian system recommendations from the master trails plan.

Additional background on the project is available at Metro’s website at: oregonmetro.gov/climatescenarios.

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