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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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Oregon City tops Grant; Pioneer guys defend Willamette Falls title

DeWitz clears 6-4 and ties his class record for the high jump


by: JONATHAN HOUSE - Oregon City senior Justin Cornejo (center) crossed the finish line first in the 100-meter dash in last weeks dual meet with Grant.Oregon City thinclads rode their strength in the field events to relatively easy wins over Grant in their Three Rivers League dual track and field openers, held in Oregon City April 10.

The Pioneer girls outscored the Generals 58-5 in the field events, winning all seven field events and sweeping the shot put and triple jump, en route to a 97-47 runaway win.

Oregon City guys topped Grant 89-56, outscoring the Generals 52-11 in the field events, winning every event except the long jump, and placing at least two athletes in each event.

“Going into the meet, we were a little worried, because Grant had beaten both Clackamas and Canby in a three-team league dual meet a week earlier,” said Oregon City boys coach Adam Thygeson. “But between our top kids and our depth, we got it done.”

Senior Brady Heinsoo had a big meet for Oregon City guys, clearing 11-1 to lead a Pioneer sweep of the pole vault, heading up a sweep of the high hurdles with an effort of 16.06, and leading a one-two finish in the intermediate hurdles, with a lifetime best clocking of 42.64.

The Pioneers also swept the javelin, where three juniors — Easton Christensen (166-5), Alex Canchola (144-2) and Jacob Cardwell (134-7) — all beat Grant’s best thrower.

Oregon City senior Beau Brosseau continued to get it done, winning the discus with a 17-foot PR of 140-0 and upping his state’s best 6A mark in the shot put to 55-4 to run away with that event. Brosseau’s mark in the discus ranked him in the top 10 in the state.

Oregon City sophomore Austin DeWitz had a big day in the high jump, clearing 6-4 for the first time in competition. The effort, which tied Oregon City’s sophomore class record [Kody Kozak, 2009], ranks DeWitz second in the state in 6A.

Oregon City senior Daniel Slack soared 42-2 to run away with first place in the triple jump.

Oregon City boys also had three winners on the track — senior Justin Cornejo in the 100 (11.28), senior Ryan Cox in the 200 (22.90) and junior Al Lacey in the 3,000 (9:28.51).

Senior Breanne Johnston scored big for Oregon City girls, leading a sweep of the shot put with an effort of 31-9-1/4, and tossing the discus 90-3 for first place in that event.

Freshman Jenna Holland was impressive in the triple jump, leading a Pioneer sweep with an effort of 33-10, a personal record by close to two feet.

by: JONATHAN HOUSE - Oregon City junior Becca HoukJunior Becca Houk had a big day for Oregon City in the sprints, winning the 100 in 12.74 and finishing a close second to Grant standout Piper Donaghu (26.47) with a 26.57 clocking in the 200.

Houk’s times were lifetime bests and they rank her in the top 10 in the state in both sprint races.

Other Oregon City winners included: senior Emily Leonetti in the high hurdles (17.71), senior Katie Kohler in the low hurdles (49.04), senior Nicole Simons in the javelin (106-5), junior Veronica Laughlin in the pole vault (7-6), sophomore Chelsea Bone in the 400 (1:03.23), sophomore Karli Kolsut in the long jump (15-7-1/2) and freshman Taylor Shaw in the high jump (4-10).

The Pioneers (1-0) return to league competition this afternoon at Lakeridge. Lakeridge girls (1-0) handled Lake Oswego 94-51 in last week’s dual meet with the Lakers; Lakeridge boys lost in a 73-71 barnburner with their cross-town rivals.

Oregon City guys win

Willamette Falls Invitational

Oregon City boys continued on track on Saturday, when they won the large division of their own Willamette Falls Invitational for the third year in a row, out-pointing the runner-up team from Hermiston, 176-1/2 to 123-1/2. Other teams in the division included: McNary, Liberty, Pendleton, Union, Putnam, Cleveland, Corvallis, Mountain View (Washington), Woodburn and Century.

Oregon City girls (75 points) placed third, finishing back of Union (112-1/2) and Corvallis (92).

Oregon City boys had four athletes record the top marks of the day in their events.

Cornejo (11.36) won the 100-meter dash; Heinsoo won the high hurdles (16.23) in a photo finish, and he finished second in a photo finish in the intermediate hurdles, where he was clocked in a lifetime best of 42.07.

Brosseau won the shot put (53-6-3/4) and he placed second in the discus, with a lifetime best mark of 142-8, a mark that ranks him fifth in the state in 6A.

Oregon City junior Josh Miller won the hammer with a throw of 109-4.

Oregon City’s 4x100-meter relay team of Cox, Nick Martin, Mitch Thompson and Cornejo finished runner-up to McNary in a photo finish in that race, with a season’s best 43.45 clocking.

Cox was tough in the sprints, recording the second-best time of the meet in the 200 (23.36) and the third-best time in the 100 (11.46).

Oregon City junior Easton Christensen placed second in the javelin (158-2), Slack was runner-up in the triple jump (41-11-1/2), and DeWitz was runner-up in the high jump (6-2).

Putnam junior Bryan Marlatt cleared 6-4 for the top mark of the day in the high jump.

Top performers for Oregon City girls included: sophomore Miranda Nelson, with the second-best time of the meet in the girls 3,000 (11:05.26); junior Alisa McEniry, with the second-best mark in the girls pole vault (8-6); and junior Becca Houk, with the third-best time in the 100-meter dash (12.95).

La Salle boys won the six-team small division of the Willamette Falls Invitational, scoring 200 points to finish well in front of the runner-up team from Horizon Christian (147). Estacada (144-1/2) and La Salle (124) went one-two in the girls small school division.

La Salle senior Mark Holenstein was the fastest quartermiler at the meet, with his winning time of 50.56 in the 400 meters. Holenstein also won the long jump (21-7), and he helped pace the Falcon boys to a 3:30.28 clocking and first place in the 4x400-meter relay.

Estacada (50.22) and La Salle (50.62) recorded the top times of the afternoon in the girls 4x100-meter relay.

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