Featured Stories

INSIDERS (Sponsored Content)

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


BERNARD'S GARAGE - John SciarraWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's here and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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


John Sciarra, Bernard's GarageWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's right around the corner and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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

Other Pamplin Media Group sites


Seniors go 24-0 in league duals

Share

The Pioneers are 24-0 in the TRL over the last four seasons


by: JONATHAN HOUSE - Oregon City senior Justin Cornejo set school senior class records in the 100- and 200-meter dashes in last weeks meet at Canby.Oregon City High School thinclads were riding high following last week’s Three Rivers League track and field meet at Canby.

With decisive wins over Lake Oswego (85-60) and the host Canby Cougars (87-58), Oregon City boys finished the TRL dual season with a perfect 6-0 record against league opponents. It’s the fourth straight season that they’ve gone undefeated in league dual meets.

“[Going undefeated in dual meets all four years] was pretty big for us,” said Oregon City senior co-captain Daniel Slack. “It shows we have an awesome class. Not losing a meet in all four years, that’s pretty incredible. We had great senior classes before us that started the tradition and we’ve got strong underclassmen behind us who have the talent to keep it going.”

“For me, it shows everyone else in our league how strong our team is,” said Oregon City senior co-captain Chris Durant. “There are a lot of good teams in our league, but we’ve got talent across the board. Sprinters, throwers and distance runners like myself, we all contribute....

“I think we can win district again, because we can score in just about every event.”

“The kids have bought into carrying on the tradition that the seniors set last year,” said Oregon City coach Adam Thygeson. “They’ve worked their tails off and accomplished their first of three team goals. District is next....”

Thygeson noted that Oregon City boys have won the last three TRL district team titles. The Pioneers host district this Thursday and Friday.

Depth in talent in the field events proved pivotal in last week’s meet. The Pioneers outscored Lake Oswego 54-9 in the field events. The 85-60 Oregon City dual win was the Laker boys’ only loss in TRL dual meets this season.

Seniors Daniel Slack and Beau Brosseau led the way. Slack headed the field in the long jump (21-2) and triple jump (43-8-1/2). Brosseau had the top marks of the afternoon in both the shot put (50-10) and discus (146-10).

Slack’s winning mark in the triple jump was a season PR and the mark ranked him sixth in the state in Class 6A.

Oregon City junior Josh Miller was in top form in the discus, where he placed second to Brosseau, with a career-best throw of 142-6. The mark ranks Miller 10th in the state in Class 6A competition this spring.

The Pioneers swept the Lakers in the boys triple jump, javelin and pole vault.

Oregon City junior Kyle Anderson (39-11) and Pioneer sophomore Austin DeWitz (39-10) placed second and third in the triple jump, just beating out Lake Oswego junior Charlie Callen (39-6).

Oregon City juniors Eaton Christensen (154-5), Jacob Cardwell (151-11) and Alex Canchola (138-1) swept the Lakers in the javelin; and Anderson (12-6), K.C. Lopez (12-6) and Brady Heinsoo (11-6) were the top three placers in the pole vault, Anderson and Lopez both with lifetime best marks.

Oregon City senior Mitch Thompson and Pioneer junior Al Lacey were tough on the track, with Thompson (52.26) getting the best of Lake Oswego’s Rocky Martin (52.79) in the 400-meter dash, and Lacey setting the pace in the 3,000 (9:34.90).

Two of the state’s top sprinters went head to head in the short sprint races, with Canby sophomore Devon Fortier beating Oregon City senior Justin Cornejo in a photo finish in the 100, 11.02 to 11.03; and 22.14 to 22.28 in the 200. Lake Oswego’s top sprinter, David Soo, finished third overall in both the 100 (11.27) and 200 (22.88).

Cornejo set new school senior class records with his times, beating the mark he shared with classmate Ryan Cox (11.07) in the 100, and a three-decade-old mark in the 200 (Tim Nickel, 1984, 22.34).

Durant recorded a lifetime best of 4:18.50 to finish a close second to Lake Oswego senior Phillip Kearns (4:18.00) in the 1,500.

Oregon City girls also took care of business in last week’s league meet, defeating Canby 87-58 and Lake Oswego 85-60; and running their league dual record to 5-1. Their only loss was in an April 17 meet at Lakeridge (6-0).

Oregon City girls were tough on the track in last week’s meet, where they had overall winners in the 100, 200, 800, 1,500 and 3,000.

Senior Rachel Crawford did herself proud, setting the pace in both the 800 (2:25.80) and 1,500 (5:02.40). Crawford edged Lake Oswego freshman standout Samarra Watson (2:26.50) in the 800 and Lake Oswego senior Shea Vallaire (5:03.30) in the 1,500. Crawford had season PR’s in both events.

Oregon City sophomore Miranda Nelson outclassed the field in the 3,000, winning by 35 seconds with a time of 11:13.10.

Oregon City juniors Becca Houk and Karrin Shriner continued tough in the sprints, with Houk (12.96) leading a one-two finish in the 100, and Shriner (26.33) heading up a one-two finish in the 200.

The Pioneers also had an overall winner in the girls shot put, where sophomore Jenny Holbrook launched the iron ball 32-9-1/2.

Oregon City freshman Taylor Shaw turned a few heads in the high jump, clearing 5-1 for the first time in competition to finish second to Lake Oswego senior Erika Treske (5-2). Shaw and Treske are the only girls in the TRL to have cleared 5-1 this season.