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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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Cav win string at 13, and counting

Madison Vrabel faces the minimum 15 batters in a one-hitter


Two weeks into the 2013 league season, the Clackamas Cavaliers are the team to beat in Three Rivers League softball.

The Cavaliers last week ran their TRL record to 6-0 with wins over West Linn (5-2), Canby (7-3) and Lake Oswego (12-0 in five innings). Oregon City (9-6, 4-2) entered play this week in second place in league.

“We lost our first three games [of the 2013 season], but now we’ve got 13 wins in a row,” said Clackamas coach Dave Just. “The kids are rolling. It’s fun to see....

by: JONATHAN HOUSE - Clackamas' Cassie Haehlen is greeted by her teammates after hitting a home run in the second inning of last Fridays 12-0 rout of Lake Oswego.“We’re getting timely base hits; we’re playing good defense; and our pitchers are getting ahead of the hitters.”

The Cavaliers took no hostages in last Friday’s game with Lake Oswego, as they put on a show for Happy Valley youth players, who were on hand to get a look at the high school varsity team. The game was over in just 4-1/2 innings, as they Cavaliers went up 12-0 with seven runs in the bottom of the fourth.

Clackamas junior Madison Vrabel put on a clinic in her first league start in the circle, striking out six and walking no one in a one-hitter. And her teammates supported Vrabel with error-free defensive play.

by: JONATHAN HOUSE - Clackamas' Jessica Engle is greeted by her teammates after hitting a home run in last Fridays 12-0 rout of Lake Oswego. It was Engle's first home run of her high school career.Lake Oswego got its only baserunner on an infield single in the top of the fourth. But Clackamas catcher Corey Erickson gunned her down stealing second.

“Madison did a good job and we played great defense behind her,” Just said. “She faced the minimum of 15 batters.”

Clackamas played long ball in the second inning, with Cassie Haehlen (2-for-3, 3 RBI) and Jessica Engle (2-for-3, 3 RBI) staking the Cavaliers to an early 2-0 lead with solo home runs. Engle’s round-tripper, hit with two outs, was the first of her high school career.

The Cavaliers added three unearned runs in the third inning, scoring on two walks, a fielder’s choice and two LO errors.

And they put the game away in the fourth, stringing five hits together with Laker miscues and scoring seven times. McKenzie Giancola, Cassie Haehlen and Sydney Opoka smacked run-scoring doubles in the big inning. Haehlen plated two runs with her timely two-bagger.

Giancola (3-for-4) had the hot bat in the Cavaliers’ 5-2 win at West Linn, hammering out two doubles and a home run to drive in three runs.

The Cavaliers put three runs on the scoreboard in the first inning and they were in the driver’s seat the rest of the way. Noble started off the early rally with a solo home run. Vanessa Oakden (2-for-4, 2 runs) singled, and Giancola followed with a two-run home run.

The Cavaliers added two insurance runs in the fifth, on an RBI-single by Oakden and a run-scoring two-bagger by Giancola.

Amanda Zehr pitched, striking out three, walking one and allowing one earned run. With the Cavaliers leading 5-2, Zehr pitched herself out of a jams in the sixth and seventh frames. West Linn had runners on second and third with one down in both innings, when Zehr retired the side.

“Amanda had good command of her pitches,” Just said. “She was in the strike zone and she was ahead of the batters all game long.”

The Cavaliers took hitting practice on Canby pitchers on April 17, as they crushed the ball for no fewer than 14 hits in a 7-3 victory.

Giancola (3-for-4, double, 2 RBI) and Mariah Scholes (3-for-4) led the hitting barrage.

The Cavaliers went up 3-0 in the first inning, scoring three runs on a double by Ashley Filler, a run-scoring groundout by Melissa Noble, and base hits by Oakden, Scholes, Vrabel and Sammie Haehlen.

They upped the gap to 6-0 in the top of the fifth, scoring three runs with two down on a base hit by Noble, a run-scoring single by Scholes and RBI-doubles by Giancola and Erickson.

Noble tripled in the seventh and scored on a base hit by Giancola.

Zehr pitched, striking out three, walking two and allowing just one earned run.

The Cavaliers have been hitting up a storm this spring. Through 16 games they had a .323 team batting average, led by Scholes (.513), Giancola (.455, 21 RBI), Filler (.442, 19 runs scored), Oakden (.370) and Vrabel (.344).

The Cavaliers (13-3, 6-0) play Lakeridge (8-8, 2-4) on the road this afternoon and they entertain West Linn (7-8, 3-3) on Thursday.

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