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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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Gladstone will still be a powerhouse in 4A girls soccer


by: JOHN DENNY - Gladstone team co-captains Kelsey Hathaway (left) and Mikaela Simac say they expect Gladstone to still be playing soccer on Nov. 16, the date of the Class 4A state final.Gladstone High School’s girls soccer team has some big shoes to fill, with the loss of three first-team all-conference players — Amber Jensen (forward), Madi Cronin (midfield) and Taylor Plunkett (defense) — to graduation.

The trio were a part of a senior class that won three state titles in their four years, never losing a game in league (going 40-0-2 in league over four years), and going 16-1-1 last year, outscoring their 18 opponents 72-3 en route to winning the 2012 state Class 4A crown.

They’ll likely miss Jensen’s offensive firepower the most. Jensen, a two-time state “player of the year,” scored 101 goals and made 52 assists during her four years of varsity play at Gladstone, both school records.

Still, even with the loss of Jensen, Cronin and Plunkett, the Gladiators could be tough to beat this fall. Gladstone returns 12 varsity letter winners from last year’s team, including eight players who saw starting action on varsity. In addition, last year’s Gladstone jayvee team went undefeated on the season.

“I feel like people perceive us as underdogs, because we lost such great players,” said Gladstone junior defender Mikaela Simac. “But I think we’ll prove people wrong, with how much skill we still have on the team, and how we work together.”

“If these girls continue to grow and improve over the season as much as they have in the last three weeks (of practice), and if we have no serious injuries, I think we can have a very successful season,” said Gladstone coach Steve Thomas. “And I like our chances if we get in the (state) tournament. When our kids get to playoffs, they are tough to beat. Over the last four years we’ve either won state or made the semis and in those four years of playoffs we’ve given up just one playoff goal. We’ve got our goalkeeper Molly Webster back, plus Mikaela Simac and Julia Schumaker, who have played defense the last two years.”

Thomas added, “We won’t be the high scoring team that we’ve been, scoring six or seven goals a game. We’ll be more of a patient, possession team. And we do have goal scorers.... I wouldn’t be surprised if we get goals from at least 10 kids this year.”

“Our goals are, first of all, to win league,” said Gladstone senior midfielder Kelsey Hathaway. “And we’re all aspiring to [the state final at] Liberty High School on Nov. 16.”

“I definitely think we have the capability [to make the state final],” said Simac.

Hathaway explained why Gladstone has continued successful despite the graduation of key players year after year: “We put in the work. Everyone is dedicated. Everyone on the soccer team is an athlete; we’re competitors and we’re driven to be successful. Three-hour practices, and they start the day after school is out. A lot of hard work. But it’s worth it.”

Players returning with starting experience to this year’s Gladiator varsity roster include: seniors Hathaway (midfield), Julia Schumaker (defense) and Kendall Schumaker (defense); and juniors Simac (defense), Molly Webster (goalie), Tianna Smith (defense), Riley Webster (midfield) and Chelsea Entrambasaguas (midfield).

Hathaway was a Tri-Valley Conference first-team all-star last fall. Simac, Molly Webster and Riley Webster made the conference’s second all-star unit. Kendall Schumaker and Julia Schumaker received honorable mention in the league all-star balloting.

Hathaway was Gladstone’s second leading scorer last season, with 17 goals and nine assists.

Rounding out this year’s Gladstone varsity roster are: seniors Cheyenne Stubblefield (forward), Rosa Magana (midfield) and Megan White (forward); juniors Talia Pena (defense) and Hannah Kent (forward); sophomores Allie Seymour (midfield), Madi Stirling (goalkeeper) and Jessica Petersen (defense); and freshman Rielee Jaekel (midfield).

Thomas singled out two players new to the varsity roster who will likely do a lot to bolster the Gladiators’ prospects this year and in the future: Stirling and Jaekel.

“Madi was our jayvee keeper last year and I’ve never seen a keeper improve as much as she has in a year,” Thomas said. “She was a third-string keeper and now she’s challenging Molly (Webster) for the starting role. In 16 years at Gladstone I’ve never had the luxury of having two outstanding keepers, and now I do.”

The Gladiator soccer boss said of Jaekel: “She’s a club ODP (Olympic Development Player) player. She plays soccer the year around and she’s an excellent passer. She reads the game like a junior or senior, and she’s not afraid to get physical. I think she has a very good chance of beating Amber Jensen’s assist record by the time she graduates.”

Thomas shared his anticipated starting lineup for the Gladiators’ Sept. 10 season-opening game at Seaside: Kent and White in the forward line; Riley Webster, Hathaway, Entrambasaguas and Jaekel in the midfield; Pena, Kendall Schumaker, Julia Schumaker and Simac on defense; and Molly Webster in-goal.

The Gladiators host Scappoose Thursday at 6:30 p.m. and Junction City Saturday at 2 p.m., and they have a makeup game at Stayton next Monday.

Thomas said he believes that Scappoose and Seaside will likely prove themselves among the top Class 4A teams in the state this fall.

Tri-Valley Conference play begins Thursday, Sept. 19, when the Gladiators entertain Molalla.

“I think it will be Gladstone, Molalla and La Salle fighting for the top three spots in league, just like it’s been for the past five or six years,” said Thomas.

Molalla lost to Gladstone 3-0 in the quarterfinals last year. La Salle lost to Scappoose in overtime in last year’s quarterfinals.