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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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Gladiators manhandle Huskies

Gladstone bags the TVC title, improves to 7-2


by: DAVID BLAIR - Gladstone running back Handsome Smith slips a tackle after taking a handoff from quarterback Austin Galvin (10) in Fridays Tri-Valley Conference title showdown with North Marion.It was a very happy homecoming for Gladstone High School football players, coaches and fans last Friday night, as the Gladiators played their best all-around game of the season in a 55-20 trouncing of North Marion.

The win gained the Gladiators (7-2, 5-0) the Tri-Valley Conference championship, Gladstone’s first conference championship since 2010, when Gladstone finished 12-1, losing only to eventual state champion Baker in the semifinals. North Marion (6-3, 4-1), with the loss, finished second in the TVC, losing only to Gladstone in league play.

“This means everything!” said Gladstone junior Trask Telesmanich. “I’m going to enjoy it with my brothers. It’s an experience I’ll never forget.”

“It means a lot,” said Gladstone senior Austin Galvin. “Our whole team worked so hard for this.”

Last Friday’s game was billed as a showdown between the TVC’s top two teams. But the Gladiators demonstrated that there is a huge gap between the TVL’s No. 1 team and second best team.

Gladstone defenders were in the Husky backfield all night, while the Gladiators rallied around junior running back Handsome Smith to run 59 plays and amass 442 yards in offense.

Gladstone team co-captains Handsome Smith, Andrew Conway and Galvin said they were not at all surprised at how lopsided the game turned out to be.

“I wouldn’t say I was surprised,” said Smith. “We worked hard all week and we were prepared.”

“North Marion’s a good team, but I wasn’t surprised,” said Conway. “Everybody did their job and we executed. We had good practices all week and that was a key factor.... It was probably our best game defensively, we executed on offense, and it was our best week of preparation.”

“We executed better than we ever have before,” said Galvin.

North Marion finished up with 206 yards in offense and much of that came during the fourth quarter, when Gladstone reserves were on the field. North Marion starting quarterback Ben Crumley, a 6-0, 175-pound senior, completed only 7-of-15 passes for 108 yards.

The Huskies’ main running backs — 175-pound senior Tyler Saucedo, 150-pound junior Shane McKillip and 165-pound junior Emry Patterson — together picked up just 58 yards on 30 rushing plays. And North Marion star receiver Kyle Williamson had only one pass reception.

“Our defense stepped it up to another level,” said Galvin. “That was definitely our best defensive game.”

Galvin singled out linebackers Kyle Wou and Sterling Berks for their effectiveness in plugging the holes and keeping the pressure on North Marion quarterback Ben Crumley; and cornerback E.J. Penn for his defensive coverage on Williamson, the Huskies’ top receiver.

“E.J. Penn is the reason No. 2 [Kyle Williamson] didn’t get a lot of passes,” said Galvin.

Handsome Smith rushed 22 times for 234 yards and three touchdowns, and Smith ran his last offensive play with 3-1/2 minutes remaining in the third quarter.

“I’ve been working with my linemen a lot,” said Smith. “And they were opening the holes.”

Handsome Smith had 186 yards rushing at halftime, scoring first-half touchdowns on 50-, 46- and 3-yard runs.

The Gladiators led 14-6 at the end of the first period, 34-6 at halftime, and they scored on their first three possessions of the second half.

North Marion’s only score in the first three periods was a first-quarter touchdown scored on an 82-yard punt return.

Gladstone had five other players besides Handsome Smith score touchdowns — Galvin, on a 4-yard run; Zach Smith, on a 9-yard run; Trevor Browning, on a 13-yard pass from Galvin; Kyle Wou, on a 6-yard run; and Jake Jubb, on a one-yard run.

It was the fifth straight win for Gladstone, whose last loss came on Sept. 20 in a 28-27 barnburner with top-ranked and undefeated Philomath (9-0). Gladstone’s only other loss this fall was a 20-16 setback at the hands of Roosevelt, which is 8-1 and ranked fourth in Class 5A.

For North Marion, it was the Huskies’ first loss since a Sept. 20 game with Junction City, a 34-7 loss.

Gladstone, as a league champion, draws a bye from this Friday’s Class 4A state playoff play-in round. Ranked 11th in the OSAA power rankings, the Gladiators will host a first-round state playoff game on Friday, Nov. 8, against a yet-to-be determined opponent.

“We have to take it a week at a time,” said Conway. “But we believe we can go the distance, make it to the state championship game.”

“We’ve got crazy potential,” said Handsome Smith. “With the experience of the older players and the way the younger players have matured, I think we can take it all.”

“We’re looking to go all the way,” said Telesmanich. “But there are a lot of good teams out there, so we’ve got a lot of work to do. We’ve got to keep practicing hard, like we did last week, and keep playing hard, like we did tonight.”

North Marion hosts 13th-ranked North Valley (6-3) in this week’s play-in round.

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