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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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Cavs aim to contend for title


Clackamas is loaded with experience and talent

by: PHOTOS BY JAIME VALDEZ - CLACKAMAS QUARTERBACK DOONIE JOHNSONThis could be the year of the Clackamas Cavaliers in Oregon Class 6A high school football.

At 3-0, Clackamas is off to its best start since 2005, when the Cavaliers finished 9-2, losing only to Lake Oswego (21-9) and 2005 state semifinalist Tualatin (35-19).

In their first three games this fall, the Cavaliers have posted back-to-back wins over Grants Pass (42-23), Newberg (29-28) and David Douglas (35-7), and they were ranked the ninth best Class 6A high school team in the state in last week’s OregonLive poll.

“It’s humbling for us [to be ranked in the top 10],” said Clackamas senior co-captain David Reese, a 6-7, 270-pound offensive lineman who started as a sophomore and is being recruited by NCAA Division I programs. “Our freshmen year we went 0-10, our sophomore year we were 2-9, and last year we went 5-6. Now it’s our senior year, and it’s something we’ve been working for since we were freshmen. We’re hoping for a good year. We want to win league — go undefeated (in league), and make a deep run in the playoffs.”

“I like where we’re at,” said Clackamas coach Joe Bushman. “We’ve been building for this year for some time. I have kids that compete hard and play together. We’re excited about the season!”

This year’s Cavalier lineup is loaded with seniors and many of them, like Reese, have been playing varsity football since they were sophomores.

Bushman says that the Cavaliers have 10 players who started or played a lot last year returning on offense, and nine players who started or played a lot returning on defense. Plus they’ve got their kicker (Michael McDonald) and punter (Levi Millay) returning.

Two veteran quarterbacks and two veteran running backs head the list of returnees.

by: PHOTO BY JAIME VALDEZ - CLACKAMAS QUARTERBACK CADE WILKINSClackamas 6-1, 205-pound senior Doonie Johnson took over for 6-1, 175-pound senior Cade Wilkins at quarterback early last year, when Wilkins went down with a season-ending knee injury. Wilkins had been the Cavaliers’ varsity quarterback as a sophomore.

Both Johnson and Wilkins are healthy this fall. The dueling signal callers have combined to complete 39-of-57 passes (68 percent) for 437 yards in Clackamas’ first three games this fall. Together they completed 19-of-24 passes for 204 yards and two touchdowns in the Cavaliers’ season opener with Grants Pass. Johnson completed 11-of-12 passes for 58 yards; Wilkins connected on 8-of-12 aerials for 146 yards.

Senior Brody Haehlen, a 6-4, 250-pound tight end had five receptions for 47 yards against the Cavemen; Nick Krska, a 5-10 junior, had two catches for 79 yards and a touchdown; Taylor Stinson, a 6-6, 220-pound tight end, had four catches for 51 yards in last Friday’s rout of Aloha.

Seniors Dan Sherrell (5-9, 170) and Dalon Hudson (5-10, 190) return at running back.

Sherrell is the top returning running back in Class 6A in terms of yards gained rushing last season. A year ago he rushed for 2,102 yards and 25 touchdowns.

Sherrell has close to 600 yards rushing in Clackamas’ first three games of the 2013 season. He carried 18 times for 167 yards and two touchdowns in the Cavaliers’ 2013 win at Newberg; he picked up 145 yards on 28 carries against Grants Pass; and last Friday the senior talent rushed 26 times for 274 yards and three touchdowns.

Hudson picked up 68 yards on nine carries in the Grants Pass game; he netted 66 yards on just five carries at Newberg.

“Dan Sherrell is a great kid and a great running back,” said Johnson. “He’s put in a lot of hard work in the off-season, and it’s showing now that we’re playing games.”

Sherrell and Johnson’s performances have been no surprise. Before moving up to varsity last year, they worked magic together on Clackamas High freshmen and jayvee football teams that both finished with 8-1 records.

Sherrell made first-team all-league at running back last season; Johnson and Hudson garnered honorable mention in the 2012 Three Rivers League all-star balloting.

Haehlen is among five returning Clackamas players who were named to the TRL second all-star team a year ago. Also making the second all-star unit were Clackamas seniors Stinson (6-6, 220 linebacker), Zach Farnes (6-1, 195 linebacker) and Millay (punter); and junior Hayden Kirsch (6-1, 170 safety).

Two Clackamas offensive linemen also received league all-star recognition in 2012, Reese (6-7, 270 tackle) and Stinson (6-6, 220 tight end).

Although the Cavalier lineup is loaded with talented and experienced players, the Three Rivers League won’t be a cakewalk for any team this fall.

Until someone proves differently, Lake Oswego is the preseason favorite. The Lakers have not lost a TRL title since 2004, when they went 7-1, losing to Clackamas 10-6 in a late October game played at Clackamas. The Lakers, who were state champions in 2011 and state finalists last fall, enter this season riding a 48-game win string in league.

Oregon City, with a standout running back in 5-9, 180-pound sophomore Conner Mitchell, could be tough to beat this year. The Pioneers are off to a 3-0 start, with Mitchell rushing for 634 yards in the Pioneers’ first three games. Oregon City senior quarterback Jon Hall passed for 242 yards and five touchdowns last Friday, as the Pioneers thumped David Douglas 35-0.

Lakeridge is expecting big things, with heralded 6-4, 190-pound junior Eric Dungey at the helm. A third-year starter, last season Dungey passed for just under 2,000 yards and 18 touchdowns, and he rushed for 742 yards and nine touchdowns. The Pacers are off to a 3-0 start, with wins over Reynolds (35-18), Centennial (58-21) and North Salem (48-7).

The Cavaliers have not beaten Canby in the three years that the Cougars have been in the TRL.

“I think the league is really strong,” said Bushman. “It’s balanced....

“I like our team. I like the way we battle and I think we can compete. But we’ve got to show up every night, because there is not going to be an easy game in this league.”

“I think we can go a long way,” said Johnson. “I think the sky’s the limit for this team. But we’ve got to take it a game at a time and show up every week.”

“Our goal is to make the deepest run in Clackamas playoff history,” said Reese. “The state championship game. If we work hard at every practice, I definitely believe we have what it takes to do that.”

Clackamas gets its final tuneup for TRL play this Friday, when the Cavaliers play Reynolds at 7 p.m. at Mt. Hood Community College.

Clackamas’ TRL opener is Oct. 4 at West Linn. The Cavaliers will have a short week of preparation for their anticipated showdown with Lake Oswego, as they’ll meet the Lakers on Thursday, Oct. 10, at Clackamas.