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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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Happy Valley woman spreads comfort with her quilts

Betty Prible just finished sewing her 6,038th quilt for charity. That’s not a typo.

by: CLACKAMAS UCC - Betty Prible has donated thousands of quilts to her churchs outreach ministries such as the Madonna Center, the Celilo Indian Village and the Christmas Giving Tree.When asked what motivates her, she simply said, “It’s a strong desire to help others and to keep busy. This is what keeps me going.”

Prible, who turns 90 in February, started sewing around the age of 6 or 7, continuing on through eight years of 4H Club. Initially, her mother taught her how to cut and sew strips of burlap bags together to create door mats. Back then she used a manual treadle machine — pumping her feet up and down to give it power — a world away from the high-end Janome machine she uses.

Over the years, Prible’s legs have become weak and now would never hold up to a typical sewing machine. The Janome allows her to use only hand controls for sewing, with no foot pedals. This has enabled her to keep sewing for many years.

In the 1990s in Tulare, Calif., Prible retired from teaching quilt-making. At the urging of friends, she then started a local quilting group. The son of one of the members was a local deputy sheriff. One cold and rainy night, the deputy pulled over someone to make an arrest. Sadly, there were young children in the car who were scared and terribly cold. The deputy wished he had something to give the kids to keep them warm and to calm their fears. Thus began the first of Prible’s quilting for charity — quilts for the sheriff’s cars.

When she and her husband, Frank, moved to Happy Valley, she became involved in providing quilts for the Clackamas County Abused Children’s Program, which then evolved into making quilts for both children and adults. She has distributed many of her quilts through her home church Clackamas United Church of Christ’s outreach ministries like the Madonna Center, the Celilo Indian Village and the Christmas Giving Tree.

When asked how she designs each quilt and whether she has a favorite, Prible said, “When I look at the material it speaks to me, and I design from there. Every quilt is a favorite, and since I made each one, they are like my babies.”

Prible wakes up at 5 a.m. every day, says hello to her cat, Misty, then heads to her work room to start another day that includes six to eight hours of sewing. She sews daily. “Why should I stop even for a day?” she said, “I love doing this.”

Prible recently acquired a night job as well. She read about a group of women in Gladstone who were crocheting sleeping mats for the homeless. The mats are made out of plastic grocery bags and thinking this was a grand idea for recycling and for helping those less fortunate, Prible started collecting plastic bags. She began by crocheting the bags, but soon asked her 90-year-old neighbor if he could make her a type of loom or wood frame that would allow her to weave the bags together instead of crocheting. The mats repel water and insects, are lightweight but heavy-duty, and last much longer than cloth blankets — they’re also surprisingly soft and durable. To date, she has made 12 of the adult-size sleeping mats. When asked what a perfect day is like for her, Prible said, “Well, just getting up is a great start, and if I can complete three quilts in one day, that would be my perfect day.” For more information, check out c-ucc.org.

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