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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.

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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Glad coeds fire up at Newport

Gladstone improves to 6-0 in preseason with convincing wins over Creswell, Newport, Sutherlin and Lebanon


by: JON HOUSE - Gladstone senior Julia Schumaker has been starring with her bat as well as her glove this season. Through six games the Gladiator second baseman sported a team-leading .571 batting average, with 12 hits and 11 runs scored.Gladstone High School softball players made some noise in last week’s spring break tournament at Newport, improving their preseason record to 6-0 with wins over Creswell (8-1), Newport (4-1), Sutherlin (21-0) and Lebanon (21-0).

“Newport is a very good squad, so I was happy to get that win,” said Gladstone coach Bruce Mortier. “We played real good offense and defense, moved the runners when we needed to, and got the hits when we needed them.”

Mortier noted that Newport, like Gladstone, lost in the Class 4A semifinals a year ago.

Newport has a pitcher, senior Kristen Cochran, who will play for the University of Washington next year, but the Gladiators reached her for six hits.

Gladstone senior pitcher Megan Kirchem struck out eight Newport players, while walking one and scattering six hits. She was supported by error-free defensive play.

With the score tied at 1-1, the Gladiators put the Cubs away in the fifth frame, when they scored three runs on three hits, two walks and one error.

Kirchem got things started in the fifth when she reached on an error. Freshman Madi Mott singled and sophomore Kat Kerr walked to load the bases with one down.

Senior Meghan Winkle then plated the game-winner with a base hit to right-center. Junior Molly Webster drew a full-count walk to force in an insurance tally, and sophomore Kennedy Coy plated another insurance run with a two-out base hit to left.

Coy (2-for-2) and senior Julia Schumaker (2-for-4) led Gladstone at the plate.

Mott went the distance in the circle against Creswell, striking out 10, while giving up three hits, two walks and one earned run.

Mott also had the big stick in that game, pounding out two doubles and a single in four at bats and driving in two runs.

Freshman Kenzi McLeod went 2-for-3 at the plate.

Schumaker (4 RBI, 3 runs scored), Webster (3 runs, 2 RBI), Coy (3 runs, 2 RBI) and Winkle (2 runs) all connected for two hits in the five-inning game with Sutherlin. Eight Gladstone players together pounded out 12 hits in the 21-0 rout. Sutherlin pitchers issued 11 free passes, walking five Gladstone batters and hitting six.

Mott and freshman Carlie Brown teamed up to get the job done on the mound, combining for 10 strikeouts, while issuing three free passes.

Ten different players combined to punish the ball for 18 hits in the rout of Lebanon, while Kirchem was near-perfect on the mound.

Kirchem struck out nine batters and walked no one while throwing just 56 pitches in the five-inning game. Lebanon got just one hit, a lead-off single in the bottom of the fifth frame. Kirchem struck out the side on just 10 pitches in the third frame.

Schumaker (3-for-4, 3 runs), Kirchem (3-for-5, double, 4 RBI, 2 runs), Mott (2-for-2, triple, double, 2 RBI) and sophomore Ainslee Jordan (2-for-2) headed up the Gladiator hit parade.

The Gladiators sported an impressive .346 team battling average through their first six games. Team leaders were: Schumaker (.571, 12-for-21, 11 runs scored), Winkle (.500, 7-for-14, 10 RBI), Mott (.450, 9-for-20) and Coy (.400, 6-for-15, 8 runs).

Mott’s nine hits included three doubles and a triple; Winkle’s seven hits included two doubles and a home run.

The Gladiators return home this Friday, when they are scheduled to entertain Astoria in a double header.

Gladstone begins league play next week, hosting Estacada on Monday and Madras on Wednesday.

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