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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.



Oregon City: 19703 S. Hwy. 213, Ste. 170



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



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


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 -

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


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Tankers surprise coach at state meet

Thirteen swimmers from the Oregon City Swim Team (OCST) did their hometown proud while attending the 12-and-under state championships, a two-day event held in the Olympic-sized 50-meter pool in Albany last month. The best swimmers from all over Oregon came to compete.

At the 13-and-over state championships, which also took place last month, OCST had nine athletes participate — Alissa Frazier, Dima Dubovoy, Chris Glaess, Parker Kilstrom, Jessica Knecht, Laura Laderoute, Robin Pinger, Sidney Pinger and Nate Trank.

In a close race, 15-year-old Robin Pinger took third place overall in the 200-meter breastroke, flying past swimmers as old as 19. by: SUBMITTED PHOTO - Ten-year-old Ian Watt from Oregon City shows off his hardware after the at the recent State Swim Championship meet.Sidney Pinger scored a career-best time, taking seventh in the grueling 400-meter individual medley. Laura Laderoute of West Linn brought home the bronze in the 200-meter individual medley. And in an impressive performance during the finals, Oregon City’s Alissa Frazer took seventh in the 200 individual medley, then dove back in to swim a career best time in the 100-meter freestyle.

The OCST 8 & Under Girls 200 Meter Medley Relay Team of Audrey Lippert, Amelia Eubanks, Georgia Gould and Elizabeth Sharp started the meet off with a blazing hot performance, taking seventh place overall. Competing individually in the 8 & Under category, Quinlan Gould earned three top-six medals.

“I knew he was going to do well, after he dropped 3 seconds in the 100-meter freestyle for his first race of the meet,” said Coach Ben Talbott.

Ten-year-old Ian Watt had an unprecedented performance that shattered five OCST team records.

“It seemed like each race he’d get a little more confident and a little bit faster,” Talbott said. “Just when I thought [Ian] hit his speed, he’d go to the next gear and surprise me.”

Watt went an incredible undisputed six-for-six in all of his races, earning a first-place medal in the 50 and 100-meter freestyle, 50 and 100-meter breaststroke, 200-meter individual medley and the 50-meter butterfly.

Twelve-year-old Katelyn Laderoute swam in six events, taking home three silver medals (in the 100-meter butterfly, the 50-meter backstroke and the 50-meter butterfly), and one gold in the 200-meter individual medley. Twelve-year-old William Chun brought home a sixth-place medal in the 400-meter individual medley, easily the most challenging race of the meet for any age group.

The rest of the OCST State Championship team consisted of Artyom Kaydalin, Maggie Metcalf, Emma Gould, Jaiden Eubanks and Ethan Tran.