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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

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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Smith leads Glads in a 40-6 rout of La Salle

The junior running back rushes for 321 yards


by: JOHN LARIVIERE - Gladstone junior running back Handsome Smith (15) sheds a few tacklers as he breaks a big run in Fridays 40-6 rout of La Salle. Smith rushed for a career-high 321 yards in the runaway win.MILWAUKIE — Victory was sweet indeed for the Gladstone Gladiators Friday night, as they upended their cross-town rivals from La Salle 40-6 in the Tri-Valley Conference football opener for both teams.

The win avenged losses to the Falcons in 2011 and in 2012.

Sporting a youthful lineup, the Falcons were clearly outmatched. And they helped their guests out by turning the ball over five times.

The Falcons started the game with a defensive lineup that included eight underclassmen.

“We only have six seniors on the team,” said La Salle senior captain Ryan Cavanagh. “Our younger players are working hard and they’re getting better. But we have to cut down on turnovers and tackle better....

“[Gladstone running back Handsome Smith] is a good player. But he broke some tackles. We’ve got to do a better job of tackling, swarming to the ball and gang tackling, just like we do in practice.”

Smith was pivotal in turning the game into a rout. The 5-8, 165-pound junior rushed 20 times for a career-high 321 yards and two touchdowns, as the Gladiators amassed 491 yards in total offense.

“I couldn’t ask for anything better [than beating La Salle],” Smith said. “I’ve been playing them on varsity since my freshman year and we’d never beaten them.”

“[Handsome Smith] is a great player and a great motivator,” said Gladstone senior co-captain Austin Galvin. “When he gets those big runs, it just motivates everyone on the team.”

The Gladiators got off to a slow start, due in part to a wind-aided 58-yard punt by La Salle senior George Lilly. But once Handsome Smith sparked the offense, there was no stopping them.

The Gladiators’ first score was set up by a Falcon fumble at the La Salle 45-yard line. Two plays later, Smith went wide right 43 yards for a touchdown.

La Salle evened the score at 6-6 early in the second quarter. Brendan Quinn pounced on a Handsome Smith fumble at the Gladstone 36, and seven plays later, La Salle junior quarterback Alex Sherrill found sophomore wide receiver Charlie Sliney open near the goal line for a 10-yard touchdown pass play, knotting the score at 6-6.

The Falcons got early hope of a possible upset on Gladstone’s next possession, when Jacob Meek partially blocked a punt, gaining La Salle possession at the Gladstone 36.

But six plays later, the Falcons fumbled the ball back. Andrew Conway claimed the ball for Gladstone at the Gladiator 14.

Two plays later, Smith burst through the line and weaved through La Salle defenders in a 75-yard sprint to the end zone.

A short time later, Eric Prom picked off a pass, gaining Gladstone the ball at the Gladiator 25. Smith broke a couple of big plays to move the ball down the field. And Galvin did the honors from the La Salle 12, putting Gladstone up 19-6 at the intermission.

The Gladiators scored on their first two possessions of the second half, and the game belonged to Gladstone.

Justice Fridell hauled in a 25-yard pass from Galvin at the end of a 73-yard drive to make it 26-6 Gladstone.

La Salle fumbled the ensuing kickoff, and Zach Smith scored on a short run a few plays later, upping Gladstone’s lead to 33-6.

Handsome Smith busted a 48-yard run to the La Salle 22-yard line early in the fourth quarter. Three plays later, Zach Smith danced in from the 9, and the Gladiators had their 40-6 margin of victory.

La Salle finished with 172 yards in offense. Sherrill completed 8-of-22 passes for 85 yards; junior running back Nash Lisac led the ground attack, picking up 72 yards in 22 trips with the pigskin.

“We have so much heart,” said Gladstone junior co-captain Trask Telesmanich. “We came looking for a win. We played hard. We kept coming at them, and we got the win.”

“I feel we have a really good chance [of winning the TVC title],” Galvin said. “We’ve just got to take it one game at a time.”

“I think we can do well in league,” said Cavanagh. “But we’ve got to tackle better than we did tonight. We’ve got to swarm to the ball.”

Gladstone (3-2, 1-0) returns home this Friday, hosting Estacada (1-4, 1-0), while La Salle (1-4, 0-1) plays North Marion (3-2, 1-0) on the road.

In other TVC games played last Friday, Estacada won at Molalla 27-24, and North Marion won at Madras 34-12.

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