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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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Rail vote perpetrated by farcical statements

Jim Knapp’s “Memo to the Metro gang” is so convoluted that it defies description. Let me point out a few things I find ridiculous. In the first paragraph he assails the Clackamas Review’s editorial (“Reject roadblock to county’s future,” Aug. 29) as a “deceitful collection of farces.”

Then he suggested that Positively Clackamas (the PAC opposed to initiative 3-401) might have written it, and that Positively Clackamas was “mostly funded by TriMet’s light-rail contractor and manufacturer.” Where is the evidence to support either statement? Regarding funding, show the voters the transaction detail on the Orestar site to which you refer. And if you are going to bring up donors, explain to the voters why the PAC “Oregon Rail Vote” accepted a contribution in the amount of $15,000 from Loren E. Parks, a current resident of Nevada who has admitted having been sued multiple times for less than upstanding personal and professional behavior here in Oregon?

One example of how convoluted this harangue is the assertion that “overcrowded apartment bunkers” are found along existing MAX lines, or as we “light-rail zealots” like to call it “high-density housing.” An example debunking that assertion would be Orenco Station, a neighborhood of the city of Hillsboro. It is a “planned urban town center that was designed as a pedestrian friendly, high-density community built in conjunction with TriMet’s Westside light rail.” Then, in a subsequent paragraph he says “MAX lines suck up local tax dollars trying to spur high-density planners fantasies that never arrive.” Which is it? Do MAX lines spur high-density housing or not? The answer is they sometimes do, and Orenco Station is a great example of a high-density, mixed-use development that is a complement to the suburban/rural landscape between Beaverton and Hillsboro.

I rode the Hillsboro to Portland Max for three years a minimum of 50 times a year from 2001 thru 2003. I saw high-density and single-family communities (like Orenco Station) grow up and/or expand along that line. Voters should call the mayors of Hillsboro (Mr. Willey) and Beaverton (Mr. Doyle) and ask them how accurate Mr. Knapp’s assessments are. During that time riding the MAX I talked to dozens of people who lived in Gresham and east Portland that had good high paying career jobs at Nike and Intel sites in Washington County with work sites convenient to the various MAX line stations. They all said if it were not for MAX they would have had to move or quit their jobs because the commute by bus, car or carpool was out of the question in terms of time or cost.

Mr. Knapp, you have recently sought court relief to halt the sale of bonds by Clackamas County to pay TriMet the agreed share of the revised IGA. At commission meetings various supporters of 3-401, have asked time after time why the commissioners could not wait to vote on that obligation to TriMet until after the Sept. 18 vote. My question to you is why didn’t you withdraw the petition back in August and save us taxpayers $125,000 until you and Mr. Winters could get it right? At that time, in light of the pointed opinion of James Westwood of the law firm of Stoel Rives (a nationally recognized state and federal constitutional scholar) citing specifics that the petition was flawed to the point of being unconstitutional, withdrawing the petition would have been the responsible action. Mr. Winters comments to the Editorial Board stating in effect that if there were flaws in the petition, they could be fixed by the county at a later date. Mr. Winters should have had the entire petition vetted by someone with Mr. Westwood’s expertise before the measure was presented to voters.

Mr. Knapp’s “Soapbox” letter with all its vitriol and condescending half truths and untruths is hypocrisy, not democracy and in my opinion is unconscionable. He is shackled with a single point of view. He is a true solipsist, who believes everyone in Clackamas County does or should think like him. That of course is nonsense.

Vote for Jamie Damon and Charlotte Lehan and vote no on 3-401.

Charles Berglund is a resident of Oak Grove.

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