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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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Artwork part of long road to adoption

by: PHOTO BY: ELLEN SPITALERI  - Anna Ahrens poses with 'Fly fishing,' one of her favorite watercolor pieces currently on exhibit at Big Dog Coffee in Oregon City. Anna and Philip Ahrens know their children are in Ethiopia, but they just haven’t met them yet.

The young Oregon City couple started on the long road to adopting a boy and girl from Ethiopia nearly three years ago, and they are still waiting for a match.

So what’s the hold up?

“When you’re working with a Third World government there is at least nine months of paperwork — it’s like a paper pregnancy,” Anna Ahrens said.

Add to that the fact that the Ethiopian government revamped the adoption process recently, resulting in only four cases per day being processed, compared to 40 cases per day under the old system.

In addition, the couple has been waiting 19 months to be matched up with two children younger than 4, when they originally were told it would take four to six months for a match.

The government needs time to check and make sure there are no trafficking issues, and if any family members are still in the picture they must testify that the adoption may proceed, Ahrens said.

“Each Christmas we’ve thought that this would be the last Christmas with just the two of us, but it has been three Christmases,” she added. “And it is hard to know that the children are celebrating Christmas with no family.”

Some people might be tempted to give up, but the couple made a conscious decision to adopt a boy and girl from Ethiopia, and they are staying the course, Ahrens said.

“When we decided we were ready to start a family, we looked at agencies and countries, and we picked Ethiopia. There is very little child abuse there. Most kids placed in orphanages are there because their families could not take care of them,” she said.

Once the couple has been matched with two children, then they must fly to Ethiopia twice — once to meet the children, and the second time, about eight months later, to bring them back to Oregon City.

“We are praying for a match in a month,” Ahrens said, adding that originally they planned to adopt just one child, but when they realized how time-consuming the process would be, they decided they might as well bring home two.

The two children may not be birth siblings, but “the kids will have each other,” and be treated as siblings, Ahrens said.

Fundraising puzzle

Big Dog Coffee in Oregon City currently is hosting an art exhibit of Ahrens’ watercolors and her sister-in-law Juliana’s drawings to help raise money for the couple’s adoption expenses.

Anna estimates that with agency fees, paperwork costs and travel expenses, the total needed will be around $30,000.

All proceeds from the sale of the artwork will go to help with adoption fees, Ahrens said, adding that she has always looked at art as a hobby and has never exhibited her work. She finds it scary and mind-boggling at the same time, she said.

She also has a blog, eyestothemountains.blogspot.com, that charts the course of the couple’s adoption process, and offers advice to others who want to adopt a child.

“It’s hard to keep writing it, when all we’re doing is waiting,” Ahrens said.

However, the blog has an unusual fundraising component featuring a 1,000-piece lion puzzle. People can go online and buy a piece of the puzzle for $10, and then Ahrens will put the donor’s name on the back of a puzzle piece. When the entire puzzle is complete, the couple will sandwich the lion between two pieces of Plexiglas, so the donors’ names will be visible from the back.

“It is 52 percent sponsored. Donations have come from missionaries, high school students and people who are struggling financially. It is so lovely and so humbling. We’ll show it to our kids, and they’ll know they will be loved. So many people will be looking forward to meeting them,” Ahrens said.

Most of the comments on her blog have been supportive and positive, but others have questioned why the couple is set on adopting children from Africa.

“This is our first option to start a family, and we’re looking forward to bringing in children who don’t look like us, and who did not start out speaking English,” she said.

But for now, all the couple can do is wait.

Ahrens added: “We love the culture and people of Ethiopia. Our kids are over there, and when we meet them, it will be worth the wait.”

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