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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

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OC guys make it four in a row

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Oregon City seniors finish their high school careers unbeaten in the Three Rivers League


by: JOHN LARIVIERE - Oregon City seniors Justin Cornejo (second from left) and Ryan Cox (third from left) gave Canby standout Devon Fortier (left) a run for his money in the finals of the 200, held Friday at Oregon City High School. Cornejo set a new school record in finishing second to Fortier in the 100 and he set a new school senior-class record in finishing second to Fortier in the 200. Fortier, Cornejo and Cox all qualified for state in both the 100 and 200.OREGON CITY — Oregon City High School thinclads did themselves proud at last week’s Three Rivers League District Track and Field Championships.

Oregon City boys claimed their fourth straight district team title and they did it in championship fashion, outscoring the runner-up team from Clackamas 164-1/2 to 100.

Oregon City girls gave perennial TRL power Lakeridge a run for its money, coming within 13 points of the Pacers in finishing second, 148-1/2 to 135-1/2. It was the fifth straight district team title for Lakeridge girls.

“These seniors have pulled it off,” said Oregon City boys track and field coach Adam Thygeson. “They’ve done something that’s pretty amazing. They’ve gone undefeated [in the Three Rivers League] during their high school careers — undefeated in dual meets four years, and now four straight district meet championships. It’s the first time that Oregon City has won four district meets in a row. I’m very proud of these seniors, and they should be very proud as well.”

“I think it’s awesome!” said Oregon City senior Beau Brosseau. “I’m happy that I’ve had a chance to contribute and be a part of it....

“I think [the underclassmen] have a very, very good chance of keeping the streak going....”

“The girls had a fantastic day....,” said Oregon City girls coach Kristin Mull. “We were counting on them having quality performances and we got quality performances all through the meet. Thirteen points is the closest we’ve come to Lakeridge in a long, long time. I’m very proud of the girls.”

Brosseau, who has been battling a hand injury for the past month, was a top point-getter for Oregon City boys, earning district titles in the shot put (54-0), discus (144-2) and javelin (202-0).

His mark in the javelin was a personal record and it moves him up to No. 3 — behind Mike Hieb (211-2 in 1988) and Josh Carlson (205-0 in 2000) — on Oregon City High School’s all-time list.”

“I’m very, very grateful being able to throw the javelin this year,” Brosseau said. “I couldn’t last year, because of an injury. The discus is a new event for me this year and it’s a big plus. At the first of the year my goal [in the discus] was just being on the podium [at state]. Now I think I can win it.”

by: JOHN LARIVIERE - Senior Beau Brosseau scored big for Oregon City at last weeks Three Rivers League District Championships, earning first place in the javelin, discus and shot put.Brosseau, the defending state champion in the shot put, heads to the state meet this year with the state’s best marks in the shot put (55-4) and discus (163-10), and the second-best mark in the state in the javelin.

Brosseau wasn’t the only Oregon City athlete who made a lot of noise at district. Oregon City senior Justin Cornejo broke his own year-old school record in the 100-meter dash (10.80) in finishing second to Canby standout Devon Fortier (10.75); and Cornejo broke his own school senior-class record in finishing runner-up to Fortier in the 200-meter dash (22.01 to 22.07).

Fortier and Cornejo’s times rank them first and second in the state in the 100 and third and fourth in the state in the 200.

Cornejo also helped pace Oregon City’s 4x100- and 4x400-meter relay teams to third place. The 4x100 relay team’s time (43.07) was good enough to earn a wild-card berth at state.

Cornejo says he believes he will have more in the tank for the upcoming state meet.

“Honestly, I’m surprised at how I did [at district],” Cornejo said. “I’ve been sick this week and right now I’m feeling a little sick. With not feeling so good and with the weather the way it is, I’m pretty happy with how I’ve done....

“I’m looking forward to next week, when the weather will be better and when I’ll get to run against the top competition in the state. It’s my senior year and I’m going to leave it all on the track.”

Oregon City senior Ryan Cox also had a great district meet, placing third in the 100 in a career-best time of 11.07, third in the 200 in a near PR of 22.37, and contributing to the high placings in both relays.

Cox’s time in the 100 met the state-meet qualifying standard and his time in the 200 was good enough to earn a wild-card berth at state in that event.

“I’m happy that my best friend, Ryan Cox, is going to be down at state with me,” Cornejo said.

Brosseau, Cornejo, Cox and the relay teams won’t be the only Oregon City male athletes at state. Oregon City boys advanced athletes to state in 10 events.

Oregon City senior Mitch Thompson earned a berth with a runner-up finish in the 400-meter dash (50.75) and he’ll be competing in the relays, along with junior Alex Canchola and sophomore Coy Vandehey.

Oregon City senior Daniel Slack earned a trip to state by placing first at district in the triple jump, where he came through with a season’s best mark of 43-9.

Oregon City will also be represented in the high jump and in the pole vault. Junior Kyle Anderson and sophomore Austin DeWitz have earned wild-card berths through their marks at district. Anderson cleared 13-0 for third place in the pole vault and DeWitz cleared 6-1 for third place in the high jump.

Oregon City senior Chris Durant fell just short of making state in the 800-meter run, completing the race in a lifetime best time of 1:59.24, but finishing back of Grant senior Aidan Paulk (1:58.94) and Lakeridge senior Colton Ansberry (1:59.19).

A year ago Oregon City boys placed second at state, earning their first team trophy in track and field in school history. Coach Thygeson says he believes his Pioneers have a good chance of bringing home team hardware again this year.

“I think we have a chance of winning it,” Thygeson said. “Jesuit has a lot of depth and they’re the favorite. Sheldon will be tough as well.... But I think we can be in the mix.”

The state championships run Friday and Saturday at Hayward Field on the University of Oregon campus.

Oregon City girls

second at district

by: JOHN LARIVIERE - Oregon City sophomore Jenny Holbrook did herself proud at last weeks Three Rivers League District Meet. A first-year competitor in track and field, Holbrook earned a trip to state, placing second in the shot put.Depth in talent was pivotal for Oregon City girls at last week’s district meet.

Oregon City coeds had only two athletes win district titles, but they had athletes earn place points in every event.

Junior sprinters Karrin Shriner and Becca Houk were individual standouts for the Pioneers.

Shriner (25.52) and Houk (25.67) went one-two in the 200-meter dash. Houk won the 100 in a personal best of 12.52, and Shriner was a close second, in 12.62.

Shriner’s time in the 200 broke one of the oldest school records in the books. The old mark was 25.74, set by Karen Alcorn in 1986.

“It’s been a dream for me [to make state],” Shriner said. “I feel so happy. My goals have been achieved....”

Shriner added, “Now I’ve got new goals. I want to make the finals, get a PR, and have a state medal around my neck.”

by: JOHN LARIVIERE - Oregon City juniors Karrin Shriner and Becca Houk on Friday proved themselves the class of the Three Rivers League in the sprints, going one-two in the 100 and 200. Above Shriner (right) wins the 200-meter dash in a school-record time of 25.52, finishing just ahead of Houk.“It’s been my lifetime goal [to make state],” Houk said. “I’m stoked.... And it’s real cool to have Karrin going with me. We’ll be like a two-girl sprint team down there.”

Houk said her goals at state are “to PR, make the final-round, and have fun.”

Oregon City girls also had state qualifiers in the javelin, shot put and high jump.

Oregon City senior Nicole Simons launched the javelin 113-8 to finish second in that event; Oregon City sophomore Jenny Holbrook launched the shot put 32-2-1/4 for second place; and Oregon City freshman Taylor Shaw cleared 5-0 for runner-up honors in the high jump.

“I’m very happy for [making state], it being my first year out for track,” said Holbrook.

Holbrook said of her goals, “I want to get past 35 feet and try to place.... I’m going to keep training for next year, so I can keep getting better. I want to get a scholarship from academics and from track.”

Holbrook noted that she sports a 4.0 GPA.

Oregon City girls were especially tough at district in the javelin, shot put and pole vault, with three athletes placing in all three events.

Sophomores Chelsea Bone (113-4) and Meaghan Preston (104-6) placed third and sixth respectively in the javelin; senior Breanne Johnston (30-2-3/4) and Preston (28-11) placed fifth and sixth respectively in the shot put; and junior Alisa McEniry (9-4, third place), sophomore Mollie Thurber (8-0) and junior Veronica Laughlin (8-0) placed in the pole vault.

Freshman Jenna Holland came close to making state in the triple jump, where she soared a personal best of 34-9, finishing third by just 1-1/2 inches.

And Oregon City sophomore Miranda Nelson was tough in the distances, placing third in the 3,000 (10:46.20) and fifth in the 1,500 (4:59.18). Both marks were personal records.