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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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Best season since 2001 for Oregon City guys


The Pioneers improve to 5-4-0 and second place in a competitive league

Last week was a huge week for Oregon City High School’s boys soccer team.

With wins over Lakeridge (2-0) and Clackamas (3-1), the unheralded Pioneers improved their league record to 5-4-0 and they moved into second place in the Three Rivers League standings.

They trailed only third-ranked West Linn (9-0-0) in the TRL with but one league game remaining. They finish the league season tonight, when they play eighth-ranked Lake Oswego (4-3-2) on the road.

The five wins is the most league wins recorded by an Oregon City High School varsity boys soccer team since 2001, when the Pioneers went 6-1-1 and tied West Linn for the TRL title.

“It’s been absolutely fantastic to be a part of this,” said Oregon City coach Myque Obiero. “These guys have worked so hard, and to see this happen to them makes me so happy. They deserve it.”

Obiero noted that few people had expected much of his Pioneers this fall, because Oregon City had lost so many players from last year — to graduation and to the Timbers Academy.

“[My players] believed in our system,” Obiero said. “One-two touch passing, keeping it simple. Playing hard, and everyone doing their job.”

The Pioneers were at the top of their game in their 2-0 Oct. 15 win over then 15th-ranked Lakeridge, a team that had beaten them 1-0 earlier in the season.

“It was our best team game of the year,” Obiero said. “Everybody worked hard. We did the fundamentals well and we defended as a unit. Everybody was under control. It was a complete team win.”

The Pioneers scored the game’s first goal with 10 minutes remaining in the first half. Senior Tony Flores sent the ball ahead to sophomore Alvin Salazar, and Salazar left-footed it home, off the hands of a diving keeper and into the net.

The goal stood up until Oregon City sophomore Andrew Curtis found the net again with just 1:25 to play.

“It was a counter attack and a great team goal,” said Obiero. They were pressuring, trying to tie the score. Blake Coomes won the ball and sent it ahead.... five kids touched the ball.”

Curtis took a cross from Salazar and passed to Fransisco Ferreyra, who passed it back to Curtis, who rocketed the ball home from the top of the 18.

“We moved the ball a lot better [than the last time we played them],” Obiero said. “We were more disciplined. The boys were fighting really hard.”

Pablo Armenta was in-goal for Oregon City, and he recorded his second shutout of the season.

Obiero said of the Pioneers’ unanticipated success this season: “It speaks to the hard work the boys have put in. And their working as a team, rather than as individuals.”

Last Thursday’s game at Clackamas was a game that could have just as easily gone the other way. The Cavaliers started the game like a house on fire, making assault after assault on Oregon City’s goal.

But most of the shots flew off the mark or they were stopped by Armenta. And the first half ended in a 1-1 standoff.

“They came out really strong,” said Obiero. “It was their senior night and they were really pumped up. We were lucky. They could have scored four or five goals in the first half. It took 25 minutes for us to get a breath.... If it hadn’t been for Pablo, it would have been a really, really ugly game for us. [In the first half] he was making save-after-save, some of them impossible saves.”

Oregon City’s first goal came against the run of play, on a counter attack, with 10 minutes left in the first half. The ball went from Flores to Salazar to Curtis, who slotted it into the net.

Braydon Simmons answered for Clackamas a short time later.

Obiero said his charges passed the ball better, played more composed and possessed the ball better in the second half.

Ferreyra touched the ball in off a corner kick from Flores near the midpoint of the second half for the game-winner.

Curtis scored with just two minutes left to ice the win. Salazar crossed the ball in between two defenders. Curtis chested it to the ground 18 yards out, and put it away.

Cavaliers upset

No. 5 Lakers

The Clackamas Cavaliers got back on the win track on Oct. 15, rallying from a 3-0 halftime deficit to beat then fifth-ranked Lake Oswego 4-3. The win broke a five-game losing skid that began with a 2-1 loss at Lake Oswego on Sept. 24.

It was an amazing second-half comeback, especially considering that the Lakers had allowed 11 previous opponents a combined total of just eight goals.

“The biggest difference in the second half was the boys just starting play for each other and having fun again,” said Clackamas coach Anthony Trejo. “I feel we put a lot of pressure on ourselves trying to live up to last season’s success. We were pressing too hard to try and be perfect in every aspect of the game. With only one game [the previous week], we got back to having fun as a program — enjoying playing the game, being creative, and playing for each other were the main factors of the second half. It was nice to see a smile on the faces of the boys after a much deserved win.”

Sophomore Sam Toops got things started for the Cavaliers in the second half, putting forth extra effort to pick up a loose ball in the box and put it away.

The score remained 3-1 until senior Ian Tarnovsky scored on a penalty kick following a hand ball in the box, with just 12 minutes remaining.

“That was the momentum changer if you ask me,” said Trejo. “The boys started playing with confidence and some swagger.”

Sophomore Evan Lawrie received a cross from senior Sean Martz and put the tying goal in the net.

The game-winner was scored by junior Noah Klassen with five minutes remaining.

“Noah was on the receiving end of a pass,” said Trejo. “He headed the ball down to his feet, and then finished a one-on-one attempt past the keeper.”