Featured Stories

INSIDERS (Sponsored Content)

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

Other Pamplin Media Group sites


Mustangs tame Lions

Alexis Noren excels in the jumps


Milwaukie High School’s track teams jump-started the Northwest Oregon Conference season with wins over the St. Helens Lions in last week’s conference opener at St. Helens.

Milwaukie’s girls track team last week rode the legs of seniors Alexis Noren, Cordaja Ware and Sasha Gonzalez, and the throwing arm of junior Kayler Hammond-Stief to a 74-66 victory in the Mustangs’ Northwest Oregon Conference opener, hosted by St. Helens.

Milwaukie boys prevailed 83-62 over their Lion counterparts, rallying around their strength in the sprints and jumps to put the Lions away, outscoring their hosts 26-1 in the sprints and 24-3 in the jumps.

Noren more than held her own in the jumping events, clearing 5-0 for first place in the high jump, leaping 16-7-1/4 for first place in the long jump, and leaping 33-9 to edge St. Helens junior Kylie Reinholdt (33-6-1/2) in the triple jump.

Noren’s marks in the high jump and long jump were career bests, and she was just seven inches off her lifetime best in the triple jump. The marks rank her in the top five in the state in Class 5A in all three events.

“Alexis is the first female high jumper at Milwaukie to clear five feet in 15 years,” said Milwaukie coach Barrie Malcolm. “The last Milwaukie girl to go that high was Erin Sitz, in 1998.”

Hammond-Stief made a lot of noise in the throwing events. Her winning toss of 114-4 in the discus ranked her tops in the state in 5A in the event, and she won the shot put with an effort of 32-4. The mark in the discus was a 16-foot PR.

Ware set the pace in the 100- (13.63) and 200-meter (28.12) dashes, and she helped pace the Mustang 400-meter relay team to a 54.75 clocking and victory.

Gonzalez wasn’t at the top of her game, but she was still a double winner in the distances, winning the 1,500 in 5:24.38 and the 3,000 in 12:03.42.

The Mustangs also had a winner in the 400-meter dash, where Milwaukie junior Becky Ponnay won easily, with a 1:04.76 clocking.

In last week’s boys dual meet with the Lions, Milwaukie seniors Richard Ramsey (11.48), Javonte Hughes (11.83) and Jeff Johnson (12.16) swept the 100-meter dash, and Ramsey (23.21) and Johnson (24.80) went one-two in the 200.

Milwaukie senior Thomas Nisbett (56.59), junior Dante Meade (56.64) and sophomore Jazz Johnson (59.78) went one-two-three in the 400.

Ramsey ranks third in the state among Class 5A sprinters, with his season-best times of 11.14 and 22.74 trailing only Wilsonville senior Ryan Walsh (11.04 and 22.44) and Sherwood senior Cristian Morris (11.05 and 22.58).

Milwaukie senior Kendrick Bourne (20-7) and Milwaukie junior Dante Meade (19-6-1/2) went one-two in the long jump; Dante Meade (40-7-1/4) and Milwaukie senior DeJuan Gant (36-6) went one-two in the triple jump; and Milwaukie senior Trevontae Anderson (5-6) and Gant (5-6) went one-two in the high jump.

Bourne was also tough in the high hurdles, where his winning time of 15.74 ranked him third in the state in 5A.

Milwaukie veteran weightman Jake Leary continued impressive in the throws, outclassing the field in the shot put (50-7) and in the discus (142-7). His effort in the shot put ranked him third in the state in that event, and Leary has the state’s best 5A mark in the discus, at 147-4.

Milwaukie boys also had a winner in the pole vault, where junior Jordan Stromvig cleared 11-0 and won on fewer misses.

Milwaukie had a surprise winner at last weekend’s Sandy Invitational, when sophomore Griffin Johnson cleared 10-6 in the pole vault and won the event on fewer misses.

Milwaukie’s only other winner at the 18-team meet was Hammond-Stief, who won the girls discus with an effort of 113-3.

Gonzalez earned runner-up honors in the girls 3,000 meters with an 11:10 clocking.

Milwaukie thinclads could have their hands full this afternoon, when they entertain Sherwood. Sherwood handled Parkrose last week, with the boys winning 115-30 and the girls winning 125-11.

Share