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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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Mitchell leads OC to a 2-0 start


The sophomore running back rushes for 475 yards in Oregon Citys first two games

by: JOHN LARIVIERE - Oregon City sophomore running back Conner Mitchell (7) eludes a tackler in last Fridays 42-20 win over Crater. Mitchell had a huge game, rushing 40 times for 311 yards.The Oregon City Pioneers are off to a great start in football, thanks in large part to the legs of running back Conner Mitchell.

The 5-9, 180-pound sophomore has rushed for a combined total of 475 yards in the Pioneers’ first two games, a 40-14 win at Gresham and a 42-20 win over Crater in last Friday’s home opener.

The Pioneers amassed 530 yards in offense last Friday and Mitchell was a huge part of it, picking up 311 yards and scoring two touchdowns on 40 carries. He would have had an even bigger game except that a 44-yard touchdown run early in the fourth quarter was brought back because of an illegal block.

“He’s an outstanding football player, without a doubt,” said Oregon City coach Bruce Reece. “Our challenge will be to keep him healthy, because he goes both ways and were not super deep at any position.

“We feel really good about having Conner as a running back, but we have some other guys pushing him. Jordan Ferguson being one of them....”

Another sophomore, 5-10, 172-pound slotback Trevon Bradford, has also been an impact player in the first two games. Bradford had three receptions for 69 yards and a touchdown against Crater, and he had a 40-yard punt return in that game that set up a Pioneer score. In the win at Gresham, Bradford had two pass receptions for touchdowns, he averaged 25 yards on three punt returns and he had a 47-yard kickoff return.

The Pioneers also have a place kicker who is money. Pioneer senior Alex Canchola has gone five-of-six on field goal attempts in the Pioneers’ first two games; he put four kickoffs into the end zone at Gresham.

Oregon City 6-0, 205-pound senior Jon Hall has also come unto his own as the Pioneer quarterback. Hall had four touchdown passes in the games with Gresham and Crater. He completed 8-of-12 passes for 116 yards in last Friday’s win over Crater.

The Pioneers were impressive in the first half of last Friday’s 42-20 win over the Comets. The game would have been even more lopsided, except for 90 yards in penalties.

“We are going to address our mistakes and do a better job of eliminating penalties,” Reece said.

Penalties stalled a 74-yard drive early in the game and Oregon City settled for Canchola’s 26-yard field goal for a 3-0 lead.

On the first play following an unsuccessful Crater fourth-down conversion, Hall hit Bradford with a 51-yard touchdown pass to up the lead to 9-0.

Jordan Villarreal-Ferguson forced a fumble with a hard hit on the ensuing kickoff. Pioneer Jonathan Marquett pounced on the loose ball, gaining the Pioneers the ball at the Crater 21. Hall found junior receiver Hunter Knighton open in the left corner of the end zone and the Pioneer lead was 15-0.

Crater senior quarterback Ty Fox connected with senior receiver Kory Bennett for a 79-yard touchdown pass play in the closing seconds of the first quarter, trimming Oregon City’s lead to 15-7. But that was Crater’s only scoring threat of the first half.

Villarreal-Ferguson returned a punt to the Crater 38 early in the second period. Eight plays later, Villarreal-Ferguson took the ball in from one yard out for a 22-7 lead.

Oregon City got the ball back on downs at the Pioneer 38. And five plays later, Mitchell zigged and zagged through Crater defenders for a 36-yard touchdown run and a 29-7 Pioneer lead.

While penalties slowed the Pioneers after the halftime break, Crater took to the air and got back in the game.

Davey McCollum capped off a mostly-passing 11-play drive with a one-yard touchdown run.

Oregon City rode Mitchell’s legs in a five-minute drive, but due to penalties, the Pioneers settled with a 30-yard field goal by Canchola.

An 82-yard pass play from Fox to junior receiver Dylan Morgan cut Oregon City’s lead to 32-20 with two seconds remaining in the third period.

Mitchell had his 44-yard touchdown run called back because of an illegal block in the back, and the Comets appeared to have all the momentum.

With 9:51 still left to play, it looked like the Comets would pull to within a touchdown. Fox hit Dallin George with a long bomb and George sprinted all the way to the end zone for what looked like an 83-yard touchdown pass play. Fortunately for Oregon City, an illegal block below the waist brought that score back.

A short time later, Fox was ejected for unsportsmanlike conduct following a hard hit by Oregon City defensive end Anthony Corvi.

The game belonged to Oregon City the rest of the way, as the Comets could do little without the heady play of their 6-2, 215-pound senior helmsman.

Bradford returned a punt deep into Comet territory and Mitchell scored on a 3-yard run a short time later, making it 39-20 Oregon City.

Canchola added a 26-yard field goal with a minute to play, and the Pioneers had their winning margin.

Fox was most of Crater’s offense, completing 13-of-24 passes for 282 yards and rushing 11 times for 54 yards.

Oregon City (2-0) gets its final tuneup for Three Rivers League play this Friday at David Douglas. The Scots are 0-2 to start the 2013 season, with losses to Sunset (37-27) and South Salem (58-35).

Oregon City 40, Gresham 14

Oregon City rallied around its defense, the legs of sophomore running back Conner Mitchell, and the toe of senior kicker Alex Canchola to top Gresham 40-14 in the Pioneers’ 2013 football opener, played at Gresham on Aug. 30.

Mitchell was a workhorse, rushing 27 times for 164 yards, and scoring an early fourth-quarter touchdown that pretty much put the game on ice.

The Pioneers struggled to punch the ball into the end zone in the first half. But a 41-yard touchdown pass from senior quarterback Jon Hall to sophomore wide receiver Trevon Bradford and two short field goals and a PAT kick by Canchola had Oregon City up 13-7 at halftime.

Hall hit Bradford with a 47-yard scoring strike in the third quarter, upping Oregon City’s lead to 20-7. And when Mitchell scored from eight yards out in the opening seconds of the fourth stanza, the Pioneers were in the driver’s seat, leading 27-7.

Gresham’s only touchdowns were scored on a one-yard run by senior running back Devin Tapec in the second period, and on an 80-yard run by senior running back Gregonta Brown following Mitchell’s score.

Senior Anthony Corvi scored from five yards out and junior running back Jake Lundmark scored on an eight-yard run late in the game to round out Oregon City’s scoring.

Besides hitting field goals of 23 and 27 yards, Canchola was a perfect 4-for-4 on PAT kicks, and four of his eight kickoffs went into the end zone.

Lundmark had eight carries for 54 yards on the night.

Hall completed 8-of-18 passes for 129 yards, with one interception.

Senior wide receiver Matt Oades had six receptions for 41 yards. Bradford had only two catches, but they both went for touchdowns; and the sophomore talent averaged 25 yards on three punt returns and had a 47-yard kickoff return.

Sophomore linebacker Kiahve Dennis-Lee was Oregon City’s leading tackler.

Oregon City’s defense was most effective against the Gopher aerial assault. Gresham senior quarterback Devon Shields completed only 7-of-23 passes for a 52 yards, with one interception — by Jonathan Marquett.

The Pioneers finished up with a 368- to 297-yard edge in total offense.