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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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Pioneers hold off Lions


Oregon City remains in the thick of things in the TRL title chase heading into this Fridays game at Clackamas

by: VERN UYETAKE - Oregon City sophomore running back Conner Mitchell (7) carried much of the load in last weeks game with West Linn, rushing 40 times for 237 yards and three touchdowns in a 31-28 Pioneer victory.The Oregon City Pioneers learned last Thursday how important it is to play a complete game, as they built an early lead and then held off cross-river rival West Linn for a 31-28 victory in a key Three Rivers League football match-up.

Leading 24-7 heading into the fourth quarter, the Pioneers let the Lions back in it, giving up three touchdowns in the fourth quarter.

West Linn senior quarterback Hayden Coppedge completed a 43-yard touchdown pass to 5-10 freshman Elijah Molden to close the gap to three points, at 31-28, with 3:34 remaining.

The Lions forced a punt on Oregon City’s next possession, and the Lions were back in business. Oregon City senior defensive back Clay Valenzuela-Reece saved the day, stepping in front of a wayward aerial at the Oregon City 44.

The Pioneers punted again. But time ran out on the Lions, who were at the Oregon City 20-yard line — with no timeouts remaining — when the game ended.

The game was a battle in the early going. Oregon City scored first, capping off a 77-yard, 13-play drive on their first possession with a 21-yard touchdown pass from Jon Hall to Hunter Knighton.

West Linn answered on its next possession, marching 71 yards in 13 plays. Cam Schmitz did the honors, hauling in a 2-yard pass from Coppedge for the touchdown. The on-target PAT kick made it a 7-7 tie.

But Oregon City owned the play through the remainder of the first half.

Junior Tristan Birge returned the ensuing kickoff 65 yards to the West Linn 15; and Alex Canchola split the uprights for a 20-yard field goal and a 10-7 Pioneer lead.

Penalties and Oregon City’s defense put the Lions with their backs to the wall near their own goal line on their next possession. And a West Linn punt took an Oregon City bounce, giving the Pioneers the ball at the West Linn 31.

Three plays latter, sophomore running back Conner Mitchell dashed 11 yards to the end zone, upping Oregon City’s advantage to 17-7.

Valenzuela-Reece picked off a pass near the midfield stripe with five minutes remaining in the first half. And a few plays later, Mitchell broke loose on a 43-yard touchdown sprint. And the Pioneers appeared in command, leading 24-7 at the halftime break.

The Pioneers turned more conservative in the second half and neither team scored in the third period.

Junior running back Chance Mazzia gained the Lions renewed hope when he scored on a short run on the first play of the fourth quarter.

Mitchell answered, scoring at the end of a 65-yard, 11-play drive, putting the Pioneers back in the driver’s seat, with a 31-14 lead.

But Dean Swanson changed the momentum when he returned the ensuring kickoff 91 yards to the end zone, trimming Oregon City’s lead to 31-21.

The Pioneers were fortunate that the Lions were without their top running back, Louie Germaine, who missed the game for an undisclosed reason.

Coppedge had a big night, completing 25-31 passes for 352 yards. But the Lions netted only 30 yards on the ground.

Mitchell was a workhorse for Oregon City, rushing 40 times for 237 yards and three touchdowns.

Hall found receivers on 10-of-19 passes, for 126 yards.

The Pioneers earned only a 386- to 382-yard edge in net offense on the night.

The win was big for Oregon City, because it kept the Pioneers in contention for the Three Rivers League title.

Oregon City (6-1, 2-1) was tied with Clackamas (6-1, 2-1) and Lake Oswego (3-4, 2-1), in first place in the TRL standings, heading into this Friday’s game at Clackamas. Lake Oswego dealt Clackamas its first loss of the season, winning 42-18, in a game played last week at Clackamas.

The win over West Linn was also important for the Pioneers because of their longstanding rivalry with the Lions. Oregon City now holds a 50-42-1 advantage in the 93-year-old rivalry, which is heralded as the longest uninterrupted high school football rivalry west of the Mississippi.