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Brought to you by John Sciarra, Bernard's Garage - AUTOMOTIVE INSIDER -


BERNARD'S GARAGE - John SciarraSummer's imminent arrival means your vehicle's air conditioning system will soon be under serious strain.

If your A/C isn't as frosty as it used to be, but it's still blowing cold, the system may need to be recharged.

Manufacturers used to use a type of refrigerant known as R-12, or Freon, until researchers found it caused ozone depletion. As such, it's illegal to use Freon in vehicles built after 1994. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on an air conditioning system is about as much fun as sticking your hand in a blender. Twice.

Unless you are skilled in vehicle maintenance, it’s safest to take the job to a professional.

An AC compressor is usually driven by your vehicle's serpentine belt, and as it spins, it pressurizes the system's refrigerant. It's this change in pressure that cools the air coming into your cabin. The best way to keep your compressor from failing is to have your A/C system serviced once a year.

If your compressor needs replacement, most responsible shops will recommend swapping out a number of periphery components at the same time.

Why? The easy answer is working on an air conditioning system is about as fun as sticking your hand in a blender. Twice.

To avoid draining your refrigerant, removing your compressor, installing a new unit and refilling the system with new cool stuff — only to have you come back in a week and say it's still not cold enough — it makes sense to replace the necessary components.

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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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'Upriver/Downtown' film festival to take audience around the world

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by: PHOTO BY: ELLEN SPITALERI - Greg Baartz-Bowman, Milwaukie Festival of Short Film organizer, and Henrik Bothe, master of ceremonies for the event, stand outside the Masonic Lodge in Milwaukie.What could be better than dinner and a movie? Dinner at a restaurant on Milwaukie’s restaurant row, and a whole bunch of movies, said Greg Baartz-Bowman, a Milwaukie resident and filmmaker.

He has organized “Upriver/Downtown — Milwaukie Festival of Short Film,” on Saturday, May 18; there will be two showings of the films, one at 7 p.m. and one at 9:15 p.m. Grants from Clackamas County Tourism & Cultural Affairs and Celebrate Milwaukie Inc. enabled him to put together a slate of short films “that are representative of the best works filmmakers have done to launch their careers or demonstrate their abilities to audiences across the globe.”

He added, “We have films from Belgium, Australia and the United States; they showcase the best and brightest of the short-film genre.”

He chose the name for the film festival, he said, because of Milwaukie’s location, upriver, and the site of the showings, which will be downtown.

The “11 films in 90 minutes take the audience to a lot of different places. Some are documentaries, some are narrative stories. The beauty of short film is that it respects the audience’s ability to understand the setup; the audience will get it in a short amount of time,” Baartz-Bowman said.

He doesn’t want to give away too much about the films, but noted that one piece features the recreation of a Victorian poster owned by John Lennon, while another showcases the work of a filmmaker who did not even pick up a camera, instead he edited together archival footage from NASA to produce “one of the loveliest films I’ve ever seen.”

One film “brings Abraham Lincoln alive in a way that people will really feel it,” he added.

His personal favorite is the movie “Validation,” by Kurt Kuenne, who wrote and directed the film, served as cameraman and did the music.

This film revolves around a parking attendant who validates tickets.

“People approach him and ask to be validated and he tells them they are awesome — he sees the good in everyone. This has it all; it is the best of Hollywood in 16 minutes,” Baartz-Bowman said, adding that the film festival will end with “Validation,” so that the audience will leave on a “super-high.”

Local filmmakers

The festival will also showcase the different ways that filmmakers make film, “and we’ll do that by demonstration. We’ll show up to three local trailers made by three different local filmmakers, showing how they are using short films to get larger films birthed from that process,” Baartz-Bowman said.

Several of the filmmakers will attend the festival and speak about their work.

One of the speakers will be Brian Kimmel, who will show his film “Grabbed,” about land-grabbing corporations in Africa, part of which was filmed when he was a 20-year-old college student, caught in the middle of a civil war in that country.

Another speaker, Phiamma Ellis, will talk about “Home Skillet,” a movie about homelessness which she wrote and directed.

“We will also show the new trailer for “SEED: The Untold Story,” by award-winning local filmmaker Taggart Siegel. This is a pretty cool get,” Baartz-Bowman said.

Grants

He is grateful for the two grants he received to put on the film festival, Baartz-Bowman said, noting that most of the funding will pay for the facility and the use of a state-of-the-art sound system.

The purpose of the $3,800 Clackamas County Tourism & Cultural Affairs grant is to bring people to the county, and he thinks he was given the grant based on his showing of two films he made with Mark Gamba, “Lonely Tree — Old Growth in Peril at 3-Creeks” and “Un-Dam It; The Story of Kellogg Lake,” which each drew 200 people into downtown Milwaukie.

“Anytime people come together to see a film, this can translate into a better environment and community bonding,” he said.

“I have always wanted to show films since I was an 8-year-old kid watching my dad show films in a movie theater. Seeing people show up to see ‘Un-Dam It’ and ‘Lonely Tree,’ proved the desire people have in this town to see movies that are not in a multiplex and not in 3D.”

Anyone who enjoys movies will appreciate the film festival, Baartz-Bowman said, noting that none of the films have violence or abusive language.

He added, “This is the time and place to see a bunch of great films that will be acceptable to a vast group of people in their form and content.”

Fast Facts

"Upriver/Downtown — Milwaukie Festival of Short Film" is on Saturday, May 18, 7 p.m. and 9:15 p.m.

Venue: Masonic Lodge, 10636 S.E. Main St., Milwaukie; tickets: $8.

A range of short films suitable for the whole family; appropriate for children 10 years and older.

Produced by: Strawbale Films, visit strawbalefilms.com.

This program made possible by grants from Clackamas County Tourism & Cultural Affairs and Celebrate Milwaukie Inc.

Visit milwaukiefilmfestival.com for more information.