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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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Youthful Cavs place sixth at state

And theyre making reservations for next year


by: DAN BROOD - Clackamas junior Sydney Azorr beats Tigard freshman post Elise Conroy to a rebound in the Cavaliers quarterfinal game with the Tigers.The Clackamas Cavaliers did themselves proud at last weekend’s Class 6A State High School Girls Basketball Tournament, bringing home the sixth-place team trophy, despite fielding one of the state tournament’s youngest teams.

The Cavaliers’ 14-player state tournament roster included 11 underclassmen, and they started three juniors.

The Cavaliers (22-7, 8-2) proved themselves without question one of the top teams in the state. After finishing second only to top-ranked Oregon City in the Three Rivers League, Clackamas advanced to the eight-team state tournament through convincing playoff wins over Reynolds (56-21) and South Eugene (42-31).

After dropping a 34-30 heartbreaker to Tigard, the state’s top defensive team, in the quarterfinals, they bounced back to beat St. Mary’s 55-50 and earned a shot at 2012 state finalists Westview in a trophy game.

And they gave the Wildcats a run for their money, before running out of gas in the fourth quarter of a 76-58 loss. It was a four-point game heading into the fourth quarter of the fourth-place final with the Cats.

“It’s been an incredible season,” said Clackamas coach Todd Lane. “They’ve worked so hard for this. Their ultimate goal was to get to the Rose Garden. To get to Saturday and the trophy round was a tremendous accomplishment. I couldn’t be prouder.”

“I feel like this year was my best year,” said senior Deeshyra Thomas, who was also a part of a Clackamas team that placed second at state in 2011. “Not only because I was the senior leader and helped get us through some tough times. But because of how the team came together and how hard they worked to get here.”

“It was a huge accomplishment getting to the Rose Garden and winning the sixth place trophy,” said Clackamas junior Kaitlyn Reiner. “It means so much, because we worked so hard this year.”

“It’s really exciting!” said junior Erica Pagano. “Our goal was to get here, and getting a trophy was icing on the cake. I’m so proud of the team. We did so well.”

The Cavaliers proved they belonged, giving every team they played at the state tournament a game.

With most of the players on the team new to the state tournament and the Rose Garden, the Cavaliers had a bad case of jitters in their tournament opener with Tigard, which had been heralded as the top Class 6A defensive team in the state.

Nerves prove costly

in quarterfinal loss

Thanks both to their jitters, and to the Tigers’ aggressive zone half-court defense, the Cavaliers had one of their worst shooting nights of the season.

Part of coach Lane’s strategy was to loosen up the zone by having his Cavaliers score from long range. But the plan backfired, because open shots refused to drop.

The Cavaliers went 4-for-24 (17 percent) from the field in the first half. They trailed by only five points, at 16-11, at halftime, even with the subpar shooting.

The Cavaliers forced steals with a full-court press in the second half, got a few shots to drop, and gradually closed the gap.

Sydney Azorr’s baseline jumper near the midpoint of the fourth quarter pulled the Cavaliers to within a point, at 28-27.

Deeshyra Thomas followed up Erica Pagano’s monster block of a shot by Tigard star point guard Lexi Carter with a short jumper. And the Cavaliers had their first lead since early in the game, at 29-28, with 2:55 left to play.

by: JOHN LARIVIERE - Clackamas senior leader Deeshyra Thomas splits Westview senior defenders Lauren Lindley (50) and Bridget Eby (23) as Thomas chases down a loose ball in Saturday mornings fourth-place final.Pagano followed up a Tigard field goal with a free throw to knot the score at 30-30 with 56 seconds remaining.

Carter swished a pair of gifters with 24 seconds left to put the Tigers up 32-30.

The Tigers got a steal, and Tigard senior forward Meeka Mayhew then iced the win, hitting two more free throws, for the 34-30 victory.

“We had a lot of good looks,” Thomas said. “They just weren’t falling.”

The Cavaliers shot at an ice-cold .222 clip for the game, finding the mark on only 12-of-54 shots from the floor. They went 0-for-10 on 3-pointers.

Carter (12 points) and junior guard Emilee Cincotta (11 points) headed up the offensive effort for Tigard.

Senior post Megan Risinger was huge for the Tigers, hauling down 15 rebounds.

Sydney Azorr scored a game-high 13 points to lead the Cavaliers.

Thomas played a strong game. Despite 4-for-15 shooter, she scored 10 points, claimed 11 rebounds, stole the ball four times and rejected three shots.

Pagano had 10 rebounds, seven points and four blocked shots.

The Cavaliers had only six turnovers, while forcing the Tigers to turn the ball over 15 times.

The Pacific Conference champion Tigers (24-6, 14-0) went on to finish fifth, losing to second-ranked North Medford 35-31 in the semifinals and then getting blown out by Oregon City 68-29 in the third-place final.

Thomas hits

a career high

Deeshyra Thomas put her team on her shoulders and carried them in the consolation semifinals, a 55-50 win over seventh-ranked St. Mary’s.

Thomas was on fire, scoring a career-high 30 points, hauling down nine rebounds, and coming up with 10 steals. Thomas was 10-of-20 from the field, with one 3-point basket; and 9-of-15 from the charity stripe.

The game was hotly contested throughout the first half, with Clackamas holding the biggest lead, at seven points.

Freshman Peyton Carroll hit a jumper just before halftime to put the Cavaliers up for good, at 26-24.

Clackamas went on a 9-0 run to start the third quarter, stretching its advantage to 11 points, at 35-24.

St. Mary’s rallied back to within a point, at 48-47, with 3:12 to play. But the Blues never could take the lead.

Thomas’ lay-up off a pass from Vanessa Oakden made it 50-47 Clackamas.

The Tigers hit one of two free throws to trim the gap to 50-48.

But then Thomas hit four straight free throws for a 54-48 Cavalier lead, and the game belonged to Clackamas.

Reiner (11 points) was the only Cavalier besides Thomas to reach double digits in scoring.

The Blues were led by sophomore guard Martina McCowan (16 points), sophomore post Tyschal Blake (14 points) and senior guard Nae Torregano (11 points).

It wasn’t until the fourth quarter that the Metro League co-champion Westview Wildcats (23-5, 9-1) put Clackamas away in Saturday’s fourth-place final.

The score was tied at 15-15 after one quarter, Clackamas trailed 35-33 at halftime, and the Cavaliers were up 47-46 when Thomas drove the lane for a lay-up just past the midpoint of the third quarter.

A fast-break bucket by senior wing Sarah Curl, following a steal and outlet pass by Westview 6-2 star Jaime Nared, made it a four-point game, at 52-48, heading into the fourth quarter.

Westview then hit five straight shots from the floor early in the fourth period, for a 63-50 advantage; and the game was out of reach. The Cats widened the gap down the stretch, beating the Cavalier full-court press and scoring a number of baskets on the fast break.

The Wildcats had balanced scoring, led by the 5-10 Curl (22 points), Nared (20 points) and senior point guard Delanie Parry (20 points). Curl played a pivotal role, hitting 9-of-11 shots from the floor.

Thomas led the Cavaliers with a team-high 16 points and five assists. She was 7-of-12 from the field, with two 3-pointers.

Pagano scored 14 points and blocked four shots; Azorr tallied 10 points, on 5-for-7 shooting.

High expectations

for next season

The Cavaliers will have high expectations next season, with 11 players returning from their 14-player state tournament roster, including junior starters Reiner (5-5 point guard), Azorr (5-9 wing) and Pagano (6-0 post).

Lost to graduation will be seniors Thomas (5-8 wing), Oakden (5-7 wing) and Hannah Stultz (5-6 wing).

Also expected back are sophomores Erin McDonald (5-9 point guard), Caroline Combs (5-10 post/wing), Kharis Wayland (5-8 point guard), Jordan Rasberry (5-11 post) and Kaleah Walterman (5-9 post); and freshmen Carroll (6-2 post), Marissa Kelly (5-8 point guard) and Angela Arrington (5-11 post).

“I think getting here this year will give them a huge motivation to work hard and get back here,” said Clackamas senior Vanessa Oakden. “Because it’s an amazing experience.”

“I think they have a good chance of winning league next year,” Thomas said. “We did so well against every [league] team except Oregon City, and Oregon City is losing so many seniors....

“If they work really hard and have the juniors coming back step up as leaders, I think they have as good a chance as anybody [of returning to the Rose Garden].”

“I definitely think we can get back here [next year],” said Azorr. “It will be hard without the seniors. But if we work hard and play as hard as we can, I do think we can get back to the Rose Garden.”

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