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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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Kingsmen make believers of Wilsonville


Putnam makes school history with a double overtime victory

by: JAIME VALDEZ - Putnam kicker Bella GeistThe unheralded Rex Putnam Kingsmen pulled off the biggest upset in Class 5A football last Friday, knocking off fourth-ranked Wilsonville 28-26 in double overtime, to the delight of Putnam players, coaches and home fans.

It was the first time in Putnam school history that the Kingsmen had ever beaten Wilsonville in varsity football.

The teams had never played one another before 2010. Wilsonville won 35-13 in 2010, 45-21 in 2011 and 51-14 last fall.

Wilsonville went 6-1 in the NWOC and finished second in the conference to Class 5A state champion Sherwood (13-0, 7-0) in 2012.

Friday’s Kingsmen victory was the first loss of the 2013 season for the Wildcats, who had outscored three earlier opponents this season by an average score of 29-8 — defeating Parkrose (42-6), St. Helens (21-12) and 6A Sprague (23-7) in earlier games.

Parkrose entered play this week ranked No. 1 in the OSAA Class 5A power rankings; Putnam, with losses in its first three games, was ranked 19th; Sprague was ranked No. 1 in 6A.

Entering last Friday’s home game, the Kingsmen (1-3, 1-1) had lost their three previous games by an average score of 48-19 — with losses to fifth-ranked Hermiston (48-7), 12th-ranked Sandy (33-14) and Crescent Valley (63-35).

Last Friday’s game at Putnam ended in a 13-13 tie in regulation, but the Kingsmen wouldn’t even have had a chance to tie without the heroics of Putnam senior kicker Bella Geist.

Trailing 13-10 with two minutes remaining in regulation, the Kingsmen received a punt and went on the march. But it appeared like they would come up short of the end zone before the game clock ran out.

Enter Geist, who sent a 36-yard field goal over the bar as time expired in regulation.

“I didn’t actually see it go over, but I was told it went right down the middle, but was close in terms of distance,” said Geist. “As soon as I kicked it, someone dove at my feet and I fell backwards.”

Both teams scored touchdowns and made their PAT kicks in the first overtime. After Wilsonville scored, Putnam quarterback Josey Swain connected with John Bradley for a 25-yard touchdown on a swing pass; Geist split the uprights on the PAT to make it 20-20, and the second overtime followed.

Swain hooked up with Bradley for a 20-yard touchdown pass play in the second overtime, putting the Kingsmen up 26-20. That play was also a swing pass.

The Kingsmen then put what would prove the winning points on the scoreboard with an unplanned two-point conversion on the PAT. They lined up for a kick, but instead Swain found wide receiver Brandon Culp wide open in the end zone for the two-point conversion, making it 28-20 Putnam.

The Cats answered with a touchdown on their possession of the second overtime. But their attempt to pass for the two-point conversion was deflected away from the receiver by Culp.

“It was supposed to be a kick, but the snap was low,” Geist said of Putnam’s successful two-point PAT conversion. “Josey is my holder, and with the low snap, he didn’t think we would be able to get the kick off. So he shouted ‘Fire,’ which means we’re not going to get the kick off.... Brandon shot off the line. There was no one around him, and he caught the ball.”

Geist earlier in the game had split the uprights on a 34-yard field goal that put the Kingsmen ahead 10-6.

Putnam scored its only touchdown of regulation on a 13-yard run by Richie Mock-Seratt in the first quarter.

Geist, who has been Putnam’s PAT kicker since her sophomore year, says that before last Friday’s game she’d only been asked to kick a field goal once in a game. It was a 30-yarder; it was long enough, but it went wide, she says.

“I’ve made one from 40 yards in practice,” said Geist, who is the goalie for Putnam’s girls soccer team.

Putnam sophomore safety Jesse Countryman came up with a key defensive play late in the third quarter to keep the Kingsmen in the game, intercepting a pass by Wilsonville quarterback Chase Eisenbrandt in the red zone.

Asked if his players may have underestimated the Kingsmen, Wilsonville coach Adam Guenther said: “Absolutely — despite many warnings.... [Putnam is] better than their record. They played a heck of a game and deserved to win.”

Guenther added: “Holy cow. If you paid your five dollars tonight, you got your money’s worth.”

“The team this year is really young, but they have a lot of fight,” said Geist. “We went into the game with a winning attitude, but no one would be believe in us but us. The fans even stayed away from the [Wilsonville] game because Wilsonville was supposed to be really good, and the fans thought they’d slaughter us.

“We know what we can do now and there’s no reason we can’t be top 10 in the state.”

The Kingsmen will get a chance to prove that last Friday’s win was no fluke this Friday, when they entertain Parkrose (3-1, 1-1). The Broncs have wins this season over Franklin (54-6), Jefferson (25-6) and Sandy (43-24).

Wilsonville (3-1, 2-1) on Friday has a nonleague game at Mt. View.

Big plays

sink Milwaukie

Victory continued to elude Milwaukie’s football team Friday night at Liberty, as the Mustangs slipped to 0-4 on the season and 0-2 in the Northwest Oregon Conference with a 29-12 loss to the Falcons.

The Mustangs kept the game close until the third period, when Falcon 5-7, 160-pound sophomore running back Devin Kaneshiro returned the second-half kickoff 76 yards for a touchdown.

A short time later, Liberty 6-4, 160-pound sophomore quarterback Blake Walker hooked up with 6-3, 205-pound wide receiver Byron Greenlee for a 40-yard touchdown pass play, and the Falcons were in charge, leading 29-6.

The Falcons hurt the Mustangs with the big play all night, scoring the game’s first touchdown when 160-pound junior Nick Bonat busted a 54-yard run to the end zone.

Leading 7-6, the Falcons scored on a 73-yard screen pass from Walker to 175-pound senior Matt Langbehn near the midpoint of the second period, giving them a 15-6 lead at the intermission.

Milwaukie scored in the first period on a 7-yard pass from 6-4 senior Tyler Spencer to junior Garrett Zundel; and in the fourth quarter, on a 19-yard pass from freshman Jonathon Snyder to Spencer.

Spencer had a pretty good night passing, completing 9-of-17 aerials for 120 yards; Snyder connected on 7-of-14 passes for 65 yards.

But the Mustangs continued to struggle to get their running game going. Dre Edwards rushed six times for 26 yards to head up a Milwaukie ground attack that netted just 65 yards.

Walker had a great night for the Falcons, completing 14-of-18 passes for 261 yards. Langbehn made four catches for 91 yards.

Bonat rushed four times for 67 yards to lead the Falcon ground game.

With the win, Liberty improved to 3-1 on the season and 2-0 in the NWOC. The Falcons also have wins over St. Helens (34-33) and over Churchill (38-21). Their loss came in their season opener with Hillsboro (24-12).

Milwaukie returns home Friday, hosting Sandy (3-1, 1-1). After opening the season with wins over Hood River (47-21), Wilson (14-6) and Putnam (33-12), the Sandy Pioneers tasted their first defeat last Friday, losing 43-34 at Parkrose.

Milwaukie won 42-23 in last year’s NWOC game at Sandy.