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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.



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



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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Falcons soar; Glads stun Madras

The TVC boys soccer title chase is a dogfight to the end

La Salle Prep boys last week moved to the top of the heap in a heated race for the Tri-Valley Conference boys soccer title.

The Falcons edged Molalla 1-0, while unheralded Gladstone knocked off the until-then league-leading Madras White Buffaloes 3-1.

Heading into play this week — with three league games remaining, La Salle sported a league record of 5-1-1; Madras was in second place, at 4-1-2; and Molalla was third, at 3-1-3).

Ian Hamel earned hero honors for La Salle in the win over Molalla, heading in the game’s only goal with 10 minutes to play.

La Salle coach Derek Ray described the goal: “We had a corner kick that they cleared out. But we won it back and hit it out wide to Duran Herrera on our left. He beat a defender, went towards the corner, and then crossed the ball. It got over all the defenders and keeper to the back post, where Ian Hamel ran on and finished it with his head.”

Ray said that both teams had their chances in an extremely hard fought game. Ray singled out Kevin Luyamba and Dylan Tran for standout play.

“Kevin had a great game on defense,” Ray said. “He is very tough to beat and he recovers quickly, if beat....

“Dylan had an excellent game in-goal. He made a few critical punches on crosses into the box.”

“We had not won at Molalla in three or four years,” Ray said. “We look forward to taking some momentum from this win. Hopefully we’ll continue to win games and put ourselves in the best possible position for the playoffs.”

The win left the Falcons (7-3-1, 5-1-1) ranked third in the state in the OSAA power rankings heading into this week’s games.

The Falcons host Madras (6-2-2, 4-1-2) this Thursday; they close out the regular season next Tuesday, playing Estacada (2-9-0, 0-7-0) on the road. Madras won 1-0 in an Oct. 1 game played at Madras.

Gladstone guys

stun Madras

Last week’s Gladiator 3-1 win over Madras was only the second league win of the season for Gladstone (2-5-0).

“I don’t think it was an upset,” Gladstone coach Tyler Lewis said. “I’m not at all surprised we won. We’re in a very tough league, but we’ve been competitive in every league game, and we’ve developed into a pretty good team.

“In the sport of soccer, wins and losses are often based on bounces and breaks. Maybe this win will give us a boost and we’ll get a few more breaks and bounces to go our way as we finish the year.”

Lewis noted that the top three teams from the TVC will automatically advance to postseason play. And, although his Gladiators are unlikely to finish top three, they still have a decent chance of advancing to postseason through a wild card berth.

“Based on the current [OSAA power] rankings, North Marion, Central, Gladstone and Hidden Valley would get the wild card berths,” Lewis said last Friday. “If we win or tie two of our last three games, I think our chances are pretty good.”

The Gladiators were to battle La Salle on Monday (Oct. 21). They host Estacada (0-7-0) on Thursday, before finishing off the regular season with an Oct. 29 match at North Marion (3-2-2).

Last week’s win over Madras was no fluke. Lewis had the two teams with a near-equal number of shots and he had his Gladiators with a 6-3 advantage in shots on-frame. Gladstone never trailed in the game.

Senior Eder Zavala put the Gladiators up 1-0 sixteen minutes into the game when he launched a free kick into the side netting from 25 yards out.

Thirteen minutes into the second half, senior Victor Ibarra made it 2-0 Gladstone, taking advantage of a failed clear on a throw-in by sophomore Andrew Gross to chip the ball over the keeper and into the net from 18 yards away.

Madras answered a short time later, scoring on a corner kick.

But then Zavala put the match away with 13 minutes remaining, running on to a through ball from Gross, beating the defense and firing a shot past Madras’ keeper.

Junior keeper Harrison Jarret was in-goal for Gladstone, making two saves.

Lewis noted that Madras had one of its better players ejected from the game following Zavala’s final goal, and the White Buffaloes played the final 13 minutes a man down.