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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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Damascus should never surrender local advocacy

To disincorporate or not to disincorporate? That is the paramount question on the minds of every registered voter in the city of Damascus. Judging by the 300 or so people who turned out on a Saturday morning at a voters forum at Clear Creek Elementary School, this is a topic that’s garnering a great deal of attention.

In the Nov. 5 mail-in election (ballots will be mailed to voters on Oct. 18), the residents of Damascus will decide whether to scrap their young city government, or whether to forge onward with their city government into the great unknown.

We think the issue of disincorporation is not easily resolved with narrow black and white answers: This is a complicated issue that certainly has benefits for some and negatives for others. Depending on where you live in in Damascus, how you make your living, or what you want to do with your undeveloped real estate will determine whether or not disincorporation makes sense for your individual circumstances.

But we believe disincorporation should be considered as the last resort — the symbolic “final straw on the camel’s back.” To some folks, Damascus has already reached that point — no real progress in nine years, no comprehensive plan, no investment in infrastructure, and little to show for a lot of annual expense. To these folks, the Damascus of today looks strikingly similar to the Damascus of 2004 when it incorporated out of rural Clackamas County. To the proponents of disincorporation, there isn’t much to lose by giving up the city.

Oh! But there is.

The arguments for disincorporation seem to center on the costs associated with installation of water and sewer lines. They argue that those costs — measured in the tens or hundreds of millions of dollars — will impede development for years to come. But by itself, that’s not enough reason to disincorporate.

At some point — in the near or not so near future — development will come to Damascus. This was the argument in favor of incorporation in 2004. And it remains the best argument against dissolving the city in 2013.

Development is inevitable. It will happen when Happy Valley and Gresham reach their saturation points and the outward push of a growing population turns its focus on Damascus.

At that point, the city of Damascus would exist to be its own, best advocate. If the city is dissolved, the decisions on how development takes shape will fall to Clackamas County, with guidance from the Metro regional government. Those are good folks, but they don’t share the same personal connections to Damascus as the people who live within its border. There is great value to having a local advocate. And that’s something the residents of Damascus should strive to protect and preserve.

There may be some in Damascus who base their motives for disincorporation on the antics of the presiding mayor and his political allies. As tempting as it is to agree with them, it would be misguided to use this as a reason to dissolve a city. We hope the voters look beyond their immediate frustrations as they choose how to vote on this issue.

We’ll be the first to agree that Mayor Steve Spinnett and others in his corner are at the epicenter of what has become a dysfunctional and cartoonish city government. The word “exasperating” comes to mind.

But eventually, people like Spinnett will be voted out or will leave of their own choosing. Eventually, there will be another mayor, and then another. And the City Council itself will change its complexion over time. Like all things, the Spinnett years will be a thing of the past.

We have come to view the Damascus angst as the inevitable growing pains of a city that has reached its adolescence in its search for its own identity.

In the past year, the city came close to agreeing on a comprehensive plan that would guide the decisions of future city councils. With some luck, the town may yet come to agreement on the plan.

What this town needs are a few victories and a lot fewer headlines out of the mayor’s office. What this town needs is forward momentum. Nine years is not enough time to say Damascus has been a failed experiment. Nine years is too soon to throw in the towel.

Damascus residents should vote no on Measure 3-433.