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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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Cavaliers knock off No. 2 Pacers

Clackamas deals the Pacers their very first loss of the 2013 volleyball season


by: ADAM WICKHAM - Clackamas volleyballers celebrate a point during a match held at Clackamas earlier this season. The Cavaliers had a lot to celebrate last week, after defeating Lakeridge in four hard fought games. It was the first loss of the season for the Pacers and the Cavalier win left Clackamas and Lakeridge tied for first place in the Three Rivers League.The Clackamas Cavaliers last week upped their stock in Oregon Class 6A high school volleyball, knocking off No. 2-ranked Lakeridge in four games, 25-19, 27-25, 22-25, 25-22.

The win not only avenged an earlier loss to Lakeridge, but it was the first loss off the season for the Pacers in 16 matches this fall.

With the win and an Oct. 1 win over West Linn, the Cavaliers improved to 5-1 in the Three Rivers League, leaving them tied with Lakeridge (5-1) in first place in the TRL standings.

“It was awesome to beat them — for two reasons,” said Clackamas team co-captain Bailey Bremer. “They really outplayed us the first time, so it showed we’ve improved a lot. And it was huge, because we knew we had to beat them to have a chance to be league champs or league co-champs.”

“I can’t describe how exciting it was [to beat Lakeridge],” said Clackamas co-captain Shelby Torgerson. “One of our goals this season was to be first in league, and now we have a chance to be league champions, or at least co-champions. It was a really, really exciting match. I’m just happy we won.”

“It was our best passing match of the year,” said Clackamas coach Jim Stultz. “Last time we played them we were out of system most of the match, so we couldn’t run our offense.”

The Cavalier volley boss singled out senior Tara Deaver-Noblisse: “Tara passed 24 three passes [perfect passes] tonight. Her passing average was 2.67, which is amazing! She was a big factor in the win. She kept us in system.”

Stultz said that his entire team has improved in their passing.

“A month ago I told the kids that if we worked really hard on our passing and improved one percent each day, by the end of the season we’d be pretty good,” Stultz said. “And we’re getting there.”

Cavalier senior standout Taylor Agost headed up the Cavalier offense, with 28 kills, including the game-winner.

But it was truly a team effort.

“Cassidy Scott hit .571, her best performance of the season,” said Stultz. “Lauren O’Brien hit .433, with 15 kills.”

Junior Jensen Perrick served 93 percent, with four ace serves; junior setter Marissa Rhodes had 49 assists.

“Lakeridge has some really good servers,” Stultz said. “But with the way we were passing, their serves looked like they were nothing special. They only had four aces on us....

“Just an awesome match for us!”

The win moved Clackamas up from 12th to 10th in the OSAA RPI rankings. Lakeridge slipped from second to fifth.

Stultz noted that through play last Thursday his Cavaliers’ only losses this season had come at the hands of top-ranked Central Catholic (twice), fourth-ranked Jesuit (twice), Lakeridge, a top team from Washington, and West Albany, “which beat both Central Catholic and Jesuit.”

“I’m looking forward to the West Linn Tournament [on Oct. 19],” Stultz said. “We could meet Central Catholic or Jesuit there. I’d like to play them again, and see how we do. It’s not like we didn’t compete with them the last time we played them....”

“I do think it will be very different [the next time we play Jesuit and Central Catholic],” Bremer said. “We’ve nailed down our rotations better, and now everyone knows their roles....

“If everyone comes ready to play, I think we could beat them.”

Clackamas returns to TRL action next Tuesday, battling Lake Oswego (3-3) on the road.

The Cavaliers dispatched with West Linn, winning in four hard-fought games — 25-17, 18-25, 25-21 and 25-22 — in an Oct. 1 match at West Linn.

Agost had a big night, putting the ball to the floor for 27 kills and recording five service aces. The senior standout also had nine digs. She had a .400 attack percentage.

O’Brien had 13 kills; Rhodes came through with a team-high 11 digs and 33 assists.

Sophomore Emiko Kahler put the ball to the floor for three service aces.

In Class 4A volleyball, the La Salle Falcons last week proved themselves without question among the top teams in the Tri-Valley Conference, as they handled Estacada in three games, 25-10, 25-21, 25-23, after giving the Madras White Buffaloes all they could handle in a tough, tough loss, 29-27, 20-25, 25-23, 25-22.

Madras finished the first half of the league season unbeaten in the TVC, while La Salle went 4-1, losing only to Madras.

“I feel like we’re getting better each week,” said La Salle coach Liz Banta. “They’re implementing what we’ve been working on in practices in games.... We’ve been working on speeding up our offense and getting the ball moving a little quicker.”

Banta said that ball control and execution were pivotal in the three-game sweep of the Rangers.

The Falcon cause was aided by a large crowd, which made La Salle’s “Brick Oven” a hostile environment for the visiting Rangers.

“It was our cancer awareness fundraiser and youth night...,” Banta said. “The girls came out ready to play.... We only missed two serves the entire match.”

Junior outside hitter Marlie Norman headed the offense with 16 kills. Sophomore Rachel Berger had three blocks and junior Allison Burns came through with three ace serves.

Junior setters Amanda Summers (21 assists) and Lauren Danna (13 assists) were in form.

Senior Gaby Timmen and junior Meghan Studdard combined for 26 digs.

Banta said that an off-night of blocking proved costly at Madras.

“They have two really good hitters and our blocking struggled most of the night,” she said.

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