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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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A Jekyll and Hyde week

Ranked No. 1 in the state, the Gladiators could make a run deep into the playoffs, if they bring their A game


by: JONATHAN HOUSE - Gladstone sophomore infielder Melisa Campos guns down a runner headed for first during last Fridays 10-0 shutout of 2013 Tri-Valley Conference champion Molalla. The Gladiators dealt the Indians their only two losses in league this spring.It was a Jekyll and Hyde week for Gladstone High School’s softball team last week, and Gladstone coach Bruce Mortier is hopeful that the troubled Mt. Hyde has made his last appearance of the 2013 season as the Gladiators gear up for the Class 4A state playoffs.

“I think we have a good shot at going a ways in the playoffs, if we play well,” Mortier said. “The girls have proven they can win on the road and they are undefeated at home. They’ve played really well this season, except for one game and two innings.”

Last week was a puzzle to Mortier.

“We played our best game of the year on Monday [an 11-1 win over North Marion] and we played our worst game of the season Wednesday [a 6-4 loss at La Salle],” Mortier said. “Then we came back on Friday [a 10-0 win over Molalla] and played great again. Friday’s game was probably our second-best game of the year, next to Monday’s.”

The Gladiators (23-3, 12-3) enter the state playoffs ranked the top Class 4A team in the state, their only losses in an otherwise perfect season a 3-0 loss at Madras on April 5, a 3-2 loss at Molalla on April 29, and last week’s 6-4 loss at La Salle.

The Gladiators finished second to fourth-ranked Molalla (18-5, 13-2) in league, dealing the Tri-Valley Conference champion Indians their only losses in league play, 7-1 on April 15 and 10-0 in five innings last Friday. Last week’s rout of Molalla ended an Indian win string at 10 games.

The Gladiators begin the state playoffs on Wednesday, May 22, when they host a first-round game of the state playoffs. They have a practice game with Class 6A Oregon City at 5 p.m. this Thursday, at Oregon City.

Sporting a .354 team batting average, Gladstone enters postseason play as one of the top offensive teams in the state. The Gladiators also have two very good pitchers in juniors Megan Kirchem and Nena Dudley. Kirchem (13-2) has 123 strikeouts in 90-2/3 innings and a 0.39 ERA; Dudley (10-1) has 131 strikeouts in 73 innings and a 0.58 ERA.

The Gladiators were at the top of their game in last week’s 11-1 win over North Marion. They crushed the ball for 17 hits in the six-inning game and played error-free defense behind pitcher Megan Kirchem (5 strikeouts, 5 hits, no walks).

“We hit the ball the best we have all year,” said Mortier. “And we played excellent defense. North Marion can hit the ball, but we were right there, and we made the plays.”a

Nena Dudley headed up the offensive onslaught with four hits in four at bats and two RBI. Julia Schumaker (3-for-4, double) and Andra Breshears (3-for-3, 2 runs) both stung the ball for three hits. Kat Kerr (2-for-4), Meghan Winkle (2-for-4, 2 RBI) and Melisa Campos (2-for-4, double, 2 RBI) sparked the offense with two hits apiece.

Leading 2-0, the Gladiators put the game away in the fifth frame, scoring five runs on five hits, two walks and a wild pitch. Schumaker, Kerr, Campos, Dudley and Kirchem all hit safely in the big inning.

The Gladiators committed three errors and gave up five unearned runs in last week’s 6-4 loss to their cross-town rivals.

La Salle scored three runs in the bottom of the seventh to pull out the win. Mortier said that Mackenzie Cook reached on an overthrow at first base with two down. Averi Johnson (3-for-4) singled to left, and Paige Bell followed with a first-pitch, two-run home run to straight-away centerfield to gain the 17th-ranked Falcons the upset victory.

Loryn Williams pitched for La Salle, striking out 11, walking one and giving up seven hits.

“She got us with her change,” Mortier said. “It was pretty deadly.”

Williams also helped the Falcons out on offense, with a two-run double in the bottom of the sixth.

Kirchem pitched for Gladstone in the loss, striking out 14, walking one and allowing six hits.

The Gladiators were all business in last Friday’s game with Molalla.

Kirchem struck out 11, walked one and scattered four hits in five innings, and she was supported by error-free defensive play.

The Gladiators hammered out 13 hits, led by Schumaker (3-for-3, 2-run triple, 3 runs scored) and Ashlee Muller (3-for-3, 3 RBI, double).

Leading 4-0, the Gladiators put the game away in the third frame, scoring five runs on singles by Campos, Winkle, Kirchem and Muller; a run-scoring fielder’s choice by Molly Webster; a two-run triple by Schumaker; and a walk.

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