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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



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.



Oregon City: 19703 S. Hwy. 213, Ste. 170



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.



Oregon City: 19703 S. Hwy. 213, Ste. 170



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



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


Milwaukie: 4200 SE King Rd.


Oregon City: 19703 S. Hwy. 213, Ste. 170


Canby: 1109 SW 1st Ave.


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


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La Salle Wigwam Sox go on the attack


The La Salle Prep summer team boasts a .367 team batting average

by: SUBMITTED - The La Salle Prep Wigwam Sox are pictured with their first-place hardware following a summer tournament in Estacada. The Sox have been impressive this summer, winning 11 of their first 14 games. Pictured are: (front row, from left) Gage Nellor, Connor Shride, Ian Basile, Keaton Kryger and Dane Maben; (second row) Austin Vaughn, Josh Kurtin, Chris Larson, Paul Krueger, Chris Dowhaniuk and Jacob Lyver; and (back row) coach Jake Maben, Jacob Casey, Kelly Krumm, Theo Peterson, Anthony Ciota and head coach Mike Reed.The La Salle Prep Wigwam Sox have been hitting up a storm, playing an independent schedule in Junior State Division I baseball this summer.

Through play June 25 they sported a 10-3 record and a .367 team batting average. They scored 97 runs in their first 13 games, for a 7.5 run-per-game average.

“The biggest surprise has been the way these kids attack the ball,” said La Salle coach Mike Reed. “They are not leaving guys on base like the high school team did in the spring. They have good at bats. They don’t strike out very much and they produce with guys in scoring position.”

Reed has 10 players batting better than .300, led by seniors Dane Maben (.553) and Sam Wade (.519), and junior Drew Conaway (1.000).

Maben, who bats leadoff, had 21 hits in 38 at bats through play June 25. The senior outfielder had a team-leading 16 runs scored and 11 RBI.

Wade, who was a backup second baseman during the past high school season, is proving himself this summer, with 14 hits in his first 27 at bats, and nine runs scored.

Reed says he expects big things from Conaway, who has spent most of June playing basketball, but will be with the baseball team through the remainder of the summer. With only two baseball games under his belt through June 25, he was a perfect 4-for-4 at the plate. Conaway played jayvee ball last school year and Reed is still trying to determine where he’ll best fit in in the varsity lineup.

The Wigwam Sox have discovered another big stick in senior outfielder Kelly Krumm, who lettered but played sparingly on varsity in the spring. Krumm sports a .489 batting average, with 23 hits in 47 at bats, a team-leading 15 RBI and 11 runs scored.

“Every time we’ve had runners on base with Kelly at bat and needed a hit, Kelly’s hit them in,” said Reed. “He only has one strikeout....”

Others with batting averages over .300 this spring have included: sophomore pitcher Chris Larson (.444, but only nine at bats), senior catcher Connor Shridge (.385, 10 runs scored), junior first baseman Jacob Casey (.364, 9 RBI), senior shortstop Austin Vaughn (.353), junior outfielder Keaton Kryger (.318, 10 RBI) and senior third baseman Chris Dowhaniuk (.304). Larson, Shridge, Casey and Kryger are new to varsity level play.

Reed has had 12 different players pitch this summer.

“We don’t have the dominating pitcher like we did in the spring,” said Reed. “We’ll pitch by committee next year. If we have to throw three or four kids a night, that’s what we’ll do.”

La Salle’s team ERA through June 25 was 3.75, and the Falcons had given up an average of six runs a game.

“Our pitching has been so-so, but we’re getting better,” said Reed. “And we’ve had some games where our defense has been really terrible. But that’s why you play summer ball.”

Three La Salle pitchers sported 2-0 records through play June 25 — Vaughn, Dowhaniuk and junior Anthony Ciota.

Vaughn had a 0.65 ERA with 12 strikeouts, seven walks allowed and five hits allowed in 10-2/3 innings; Ciota had a 1.90 ERA with three strikeouts, four walks allowed and six hits allowed in 7-1/3 innings; Dowhaniuk had a 6.57 ERA, with 7 strikeouts, 8 walks allowed and 15 hits allowed in 10-2/3 inning.

Senior Theo Peterson (0-1, 8.57 ERA) has been busy, with 19 strikeouts, 15 walks allowed and 23 hits allowed in 16-1/3 inning.

Junior Ian Basile sported a 1-1 record and a 2.48 ERA. He had six strikeouts, while allowing seven walks and 17 hits in 13 innings.

La Salle has had a huge turnout for summer ball, with a 22-man roster for its Wigwam Sox varsity squad, and 25 players on a second summer ball club.

The Sox travel to Newport this coming weekend for a three-day tournament. They entertain Horizon Christian at 6 p.m. on Wednesday, July 10.

The Sox put an 11th game in the win column on June 26, rattling their bats for 14 hits in a 12-4 win over Valley Catholic. Dowhaniuk (3-for-3, double, 2 RBI), Krumm (2-for-4, 3 RBI) and Shride (2-for-4, 2 doubles, 3 runs) were the big sticks.

La Salle won the game in the top of the seventh, scoring eight runs on singles by Jacob Casey, Paul Krueger, Jacob Lyver, Kryger, and Gage Nellor; and doubles by Maben and Krumm.