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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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Seniors boost strength in OC classes

Shirley Hall has been teaching senior fitness classes at various sites in Oregon City for more than 20 years, and recently decided she wanted to branch out and try a new venue.

by: PHOTO BY ELLEN SPITALERI - Members of the cross-training class at Abernethy Performing Arts surround instructor Shirley Hall, center, with arms outstretched.So when she was offered a space at Oregon City’s Abernethy Performing Arts on Beavercreek Road near Red Soils, she jumped at the chance to teach two senior classes.

She specializes in senior fitness, “because there is such a need for it. We have an aging Baby Boomer population. I know because I am one of them, and we are living longer and want to stay healthy.”

Keith Walls, the founder of Abernethy Performing Arts, a performing arts studio specializing in dance, musical theater and voice, said he was happy to open up one of his studios for the senior fitness classes.

“I had the space available, and this is a good group of people. I wanted to build awareness that this is another site for senior classes,” he said.

Walls added that he and Hall wanted to make sure that people could drop in for classes when they wanted, and they also set a goal to keep the price reasonable. Students can pay per class or $20 per month, he said.

Senior fitness

Classes for seniors are offered other places in Oregon City, but many of them are at capacity — some with 10 or more people on the waiting list — or are taught by younger people who don’t relate well to older students, Hall said,

So she is excited to start new two classes, with plenty of room in each. The facility at Abernethy Performing Arts has a welcoming and comfortable atmosphere, Hall said.

She is teaching a cross-training class, with segments dedicated to stretching and warm-ups, cardio and weight training. The class runs from 9:30 to 10:30 a.m. Wednesdays, and is an ongoing class that people 55 and older can join at any time.

Hall will offer a yoga/Pilates blend class, from 10:45 to 11:45 a.m. starting Wednesday, April 2, and is hoping to draw a sizable group to that class as well.

“It will be a whole hour of yoga and Pilates; no weights, no cardio,” Hall said.

Many of her students are active outside of class, paddling dragon boats, hiking, walking, horseback riding and gardening, but her goal is to keep them doing what they want.

“My focus here is on seniors; I want them to be able to keep picking up their grandkids,” she said.

Helping people

Hall’s students often make real friendships in her classes; she tries to keep each class fun and interesting and plays a variety of music.

“She knows what we can and can’t do, and she knows we have issues with hips and backs. As long as we keep our feet moving, she smiles at us,” said Sigrid Hart, who has taken classes from Hall for two years.

“Her classes are very eclectic. They are always changing, always different and always challenging. We have a couple of ladies who are in their 80s, and most of us are in our 70s, but Shirley doesn’t care how old we are,” Hart said, adding, “the exercises that we do in class use muscles that you don’t use in your everyday life.”

Mona Kalani, another student, has some back issues and was surprised when she first came to Hall’s class and discovered that the exercises were similar to what she had been doing in physical therapy.

“She keeps us moving, and she works with us on balance,” Kalani said.

Hall said she really enjoys meeting people and gets good feedback from her students.

“They tell me my class really helped them,” she said. “I understand seniors, and I understand their limitations. I want to keep them active with stretching, flexibility, strength training, balance and cardio so they won’t get arthritis or tendonitis.”

More

To register for either of the two senior classes, call Keith Walls at 503-705-3719.

The yoga/Pilates class starts at 10:30 a.m., Wednesday, April 2; the cross-training class, at 9:30 a.m. Wednesdays, is ongoing.

For more information about Abernethy Performing Arts, at 275 Beavercreek Road, Suite A-108, Oregon City, visit apadancetheater.com.

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