INSIDERS (Sponsored Content)
Brought to you by Mike Nielsen - Snap Fitness - Fitness INSIDER
Strength training is an essential part of an exercise program, even for someone who hasnt 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.
Heres 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.
Lets get started.
Milwaukie: 4200 SE King Rd.
Oregon City: 19703 S. Hwy. 213, Ste. 170
Brought to you by John Sciarra, Bernard's Garage - AUTO MAINTENANCE INSIDER
Regular 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. Its 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. Thats 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.
Its a small investment. We do it properly and can save you a lot of trouble and expense down the road.
2036 SE Washington St., Milwaukie
Mike Nielsen - Snap Fitness - Fitness INSIDER
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. Were 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.
Its not just something thats done at the gym, but its 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.
Milwaukie: 4200 SE King Rd.
Oregon City: 19703 S. Hwy. 213, Ste. 170
Canby: 1109 SW 1st Ave.
Brought to you by John Sciarra - Bernard's Garage - AUTOMOTIVE INSIDER -
After nearly 100 years of providing excellent full-service automotive repair and maintenance, Bernards 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 Bernards and continued his fathers tradition of excellent customer service.
The current owner, Jim Bernard, another Milwaukie mayor and current Clackamas County commissioner, has computerized Bernardsturning his fathers mechanics into todays technicians.
Besides providing free pickup and delivery, Bernards 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 Bernards, has attained numerous specialty vehicle class certifications. With 26 years in the industry overall, Sciarra is our INSIDER for automotive excellence.
Bernards 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, Bernards 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.
2036 SE Washington St, Milwaukie, OR.
Daily News Where you Live
Police fire on suspect during Johnson Creek traffic stop
Police say that a suspect died on the way to the hospital after Milwaukie officers shot him during a traffic stop on Southeast Johnson Creek Boulevard in Portland on Wednesday morning.
Just before 8:00 a.m., two officers from the Milwaukie Police Department stopped a vehicle at Southeast 52nd Avenue and Harney Street. But the suspect drove away after officers had determined that there was an outstanding warrant for his arrest out of Lebanon, Ore., said Milwaukie Police spokeswoman Ulli Neitch. A short traffic pursuit followed to Johnson Creek Boulevard and 37th Avenue, she said, where 38-year-old Travis Blake Utley intentionally drove toward officers and rammed a police car with his vehicle.
After his vehicle was stopped, according to police accounts, the suspect driving the car was not cooperative and both officers discharged their firearms at the suspect, striking him at least once.
Officer Billy Wells, a 16-year veteran on the MPD force who handles drug-sniffing dog Shaka, and Officer Zane Odem, a five-year veteran on the force, called for cover and immediate medical response and began CPR. Medical personnel arrived and transported Utley to a Portland hospital, where he was pronounced dead. No injuries to officers were reported.
The shooting occurred in the part of Portland in Clackamas County, so the Clackamas County Major Crimes Team and the Portland Police Bureau are conducting a joint investigation into the circumstances of the shooting and what actions led the officers to discharge their weapons. When the investigation is complete, it will be reviewed by the Clackamas County District Attorneys Office.
Wells and Odem are on paid administrative leave, standard procedure for the Milwaukie Police Department. Anyone with information related to the incident is asked to call Portland Detective Chris Traynor at 503-823-0449.
Witness Kristina Young looked outside her kitchen window and saw police surrounding a white car. She told KOIN 6 News she could not hear what the officers were saying but was able to see the situation escalate quickly.
She said the suspects vehicle hit the Milwaukie police car. Within seconds, she said, at least one officer started shooting.
I heard about four gunshots, she said.
At about 9 a.m., Ardenwald Elementary School and the North Clackamas School District were in communication with the Milwaukie Police, which advised there was no need to go into a Lock Out situation. Field Day and all other activities proceeded as usual.