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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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Glad girls rule Dick Baker Invite

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Cronin leaps a states best 35-8-1/4


by: JOHN LARIVIERE - Gladstone senior Madison Cronin leaped a Class 4A states best 35-8-1/4 in the triple jump at Saturdays Dick Baker Invitational. The mark was a personal record by close to a foot.GLADSTONE — Gladstone High School’s girls track and field team ran away with first place in Saturday’s 12-team Dick Baker Invitational Track and Field Meet, outscoring the runner-up girls team from Cleveland 166-1/2 to 103, and finishing well in front of Tri-Valley Conference rival Molalla, which scored 102 and finished third.

“It was a great meet!” said Gladstone coach Joan Kintz. “It was our third Dick Baker championship in a row. We scored a lot of points. It was fun. It was a good lead-up to district.”

Gladstone girls won first place in six events. Gladstone senior D’onna Robinson was a double winner, winning handily with marks of 39-3 in the shot put and 135-7 in the discus.

Other winners included sophomore McKenna Streed in the pole vault (11-0), junior Kelsey Hathaway in the 400 (1:00.22), senior Alisa Bradshaw in the high jump (5-2) and the Gladiator girls 4x100-meter relay team.

The Gladstone 4x100 relay team of Taylor Plunkett, Mikaela Simac, Tieara Norman and Kendall Schumaker cruised to first place in a season’s best time of 50.43, a time that ranks them second in the state in Class 4A.

Gladstone senior Madison Cronin had a huge meet, leaping 35-8-1/4 for second place in the triple jump, 16-9-1/2 for second place in the long jump, and running the 100 in 13.0 for third place in that event.

Cronin’s marks in the 100 and triple jump were lifetime bests and her mark in the triple jump ranks her first in the state among Class 4A triple jumpers.

Gladstone freshman Tieara Norman continued tough, placing second to Molalla defending state champion Claire Thomas (14.50) with a personal best of 15.50 in the high hurdles, placing third in the low hurdles (47.90), placing fourth in the long jump (15-9-3/4), and teaming up with Plunkett, Simac and Schumaker to earn runner-up honors in the 4x400-meter relay (4:12.53).

Thomas also turned in a lifetime best in the high hurdles. She and Norman ranked first and second in Class 4A with Saturday’s times.

Other top marks by Gladstone girls were: Simac, second in the 200 (26.38) and fourth in the 100 (13.10); Hathaway, fourth in the 200 (26.79); Plunkett, second in the 400 (1:02.03); senior Adamma Robb, third in the shot put (30-4-1/2); and junior Elena Otteson, fourth in the pole vault (8-6).

Putnam boys

place third

Putnam made some noise in the boys meet, scoring 73-1/2 points and placing third — back of North Bend (135-1/2) and Molalla (80). Gladstone boys scored 52 points and placed seventh.

by: JOHN LARIVIERE - Junior Bryan Marlatt scored big for Putnam in Saturdays Dick Baker Invitational, winning the long jump with an effort of 21-8-1/4, clearing 6-4 for second place in the high jump, and placing third with an effort of 16.61 in the high hurdles.The Kingsmen had three champions, junior Tyler Strauss in the 100 (11.40), junior Bryan Marlatt in the long jump (21-8-1/4) and the Kingsmen boys 4x100-meter relay team of Elliot Bixby, John Bradley, Jon Snyder and Strauss. The relay team’s time of 43.65 ranks them second in the state in Class 5A.

Marlatt scored big for Putnam, clearing 6-4 for runner-up honors in the high jump, and placing third in the high hurdles with a 16.61 clocking.

Other top point-getters for the Kingsmen included: Bradley, second in the long jump (19-10-3/4) and third in the 100 (11.76); sophomore Dallas Schroder, third in the 200 (23.24); and junior Justin Sauer, fourth in the javelin (148-6).

by: JOHN LARIVIERE - Gladstones Trevor Browning takes the baton from Eric Prom in the 4x400-meter relay at Saturdays Dick Baker Invitational. The Gladiators ran away with first place in the event, completing the race in 3:33.16, a time that ranks them among the best in the state in Class 4A.Gladstone boys had a winner in the 4x400-meter relay, where the team of Eric Prom, Armand Jayne, Trevor Browning and Tyler Bitter ran away from the field, winning in a season’s best time of 3:33.16. The time ranks them in the top 10 in the state in Class 4A.

Bitter and Gladstone junior Trevor Browning both earned runner-up honors, Bitter in the 200 (23.17) and Browning in the 800 (2:03.84).

Gladstone sophomore Kyle Kintz cleared 11-0 for fourth place in the boys pole vault, and the Gladiator 4x100-meter relay team of Prom, Bitter, Andrew Conway and Jordan Hernandez took fourth place.

Gladstone won easily in last week’s Tri-Valley Conference league meet with Estacada and North Marion. The boys ran their league dual record to 4-2, defeating Estacada 106-30 and North Marion 108-29; the girls ran their record to 6-0, defeating Estacada 101-40, and North Marion 111-16.

The Gladiators conclude their dual season this afternoon, at Molalla.