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Brought to you by John Sciarra, Bernard's Garage - Automotive INSIDER -


BERNARD'S GARAGE - John SciarraWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's here and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

Brought to you by John Sciarra, Bernard's Garage - Auto Repair INSIDER -


John Sciarra, Bernard's GarageWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's right around the corner and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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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A season with no regrets

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Cavaliers meet their match in the quarterfinals


by: JON HOUSE - Clackamas senior running back Dan Sherrell repels Central Catholic senior defensive back Aaron Washington (21) in the Cavaliers quarterfinal game with the Rams. Sherrell had an incredible senior year, rushing for a school-record 2,266 yards and scoring a school-record 33 touchdowns.Any one driving by Hillsboro Stadium 30 minutes after the Nov. 22 Class 6A football quarterfinal playoff game between sixth-ranked Clackamas and third-ranked and unbeaten Central Catholic would have thought that the Cavaliers had won the game.

Well after Central Catholic players and fans had left Hillsboro Stadium, Clackamas High players and fans were still hanging out on the stadium turf, consoling one another following a 42-7 loss, but also relishing the accomplishments of the season and of their athletic careers.

And they left the stadium champions in the hearts of their fans. They had given their all and battled to the end, despite experiencing a night in which little went their way.

“The team played hard,” said Cavalier senior Taylor Stinson. “There was no quit in this team.

“I love this team. We’ve played together since third grade and I love hanging out with these guys. This group of guys is something special.”

“Our defense played really good,” said Clackamas senior Cade Wilkins. “We just made too many mistakes on offense, and when you play a good team like Central, you can’t afford mistakes....

“But I love these guys to death. We care about one another and we would do anything for each other. I wouldn’t want to play on any other team.”

“I couldn’t ask for a better season or a better family than my team,” said Clackamas senior Dan Sherrell. “It’s been a great run and I have no regrets.”

“It’s been like a huge family thing since third grade,” said senior Brody Haehlen. “I’m going to miss everyone....

“I’m proud of what we’ve accomplished. Our freshman year we were 0-and-10, as sophomores we were 2-and-9, last year we went 5-and-6, and now this year, 9-and-3. It’s a huge turnaround for our program. I’m proud to be a Cavalier.”

“Two years ago we were 2-9,” Clackamas coach Joe Bushman said to his players following the quarterfinal game. “Now, this year, we reached the quarterfinals. And it was all because of your hard work and dedication over the last two years.... I love you guys. It’s been a hell of a year.”

“We never backed down from anyone,” said Stinson. “It didn’t come out the way we wanted, but we like to compete and we played hard. Central’s a hell of a team.”

“They’re by far the best team we’ve played,” said Haehlen. “They’ve got the biggest offensive line we’ve faced, and they play together really well for a private school.”

“The way we came together this year, it feels great!” said senior Michael McDonald. “It felt like Jake [the deceased son of assistant football coach and head baseball coach John Arntson] was here on sidelines with us every game. We played every game this season to the glory of God and for Jake.”

The Rams upped their season record 12-0 with the quarterfinal win, while Clackamas finished up at 9-3 with the loss, it’s only other losses to Three Rivers League foes Oregon City and Lake Oswego. It was the Cavaliers’ best season since 2005, when the Clackamas went 9-2, losing to Tualatin in the round of 16.

Central Catholic has been dominant all through the 2013 season. The Rams’ entered the quarterfinal with Clackamas averaging 55 points an outing, to 16 points by their opponents. Their lowest scoring game came on Sept. 13, when they dropped Lake Oswego 35-14.

Still, the Cavaliers made a game of it for most of the first half. And had it not been for six Clackamas turnovers, the outcome might have been different.

by: JON HOUSE - Clackamas senior defenders Zach Farnes (11) and David Reese (70) celebrate a defensive stop in the Nov. 22 quarterfinal game with Central Catholic. Clackamas defense was busy, as the Cavalier offense gave the ball up six times through turnovers.Trailing 14-7 with under two minutes left in the first half, the Cavaliers appeared headed for a touchdown and a 14-14 tie. But Central Catholic 6-3, 225-pound running back/defensive back Ryan Nall stepped in front of a pass for an interception and returned the ball 84 yards for a Central Catholic touchdown and a 21-7 Ram advantage.

Things started going Central Catholics’ way early on. On the Cavaliers’ fifth play from scrimmage, Central Catholic junior defensive back Saadig Calhoun intercepted a tipped pass near the midfield stripe. Seven plays later, Central 6-1, 205-pound junior running back Cameron Scarlett went wide left 10 yards to the end zone.

On the Cavaliers’ next possession, a punt snap to Levi Millay sailed over Millay’s head, giving the Rams possession at the Clackamas 25.

A 31-yard field goal attempt came up short. But the Cavalier miscue gained the Rams momentum. And on the first play of their next possession, Nall busted tackles on a 65-yard touchdown run, upping the Ram lead to 14-0.

Clackamas junior safety Brett Peterson gave the Cavaliers something to cheer about early in the second quarter when he intercepted a pass and returned it 11 yards to the Cavalier 46. Eight plays later, Clackamas senior quarterback Doonie Johnson took the ball in from the one. McDonald split the uprights on the PAT, and it was a 14-7 game.

The Cavaliers got the ball back when Taylor Stinson claimed a Ram fumble for Clackamas at the Cavalier 45. And things looked rosy for Clackamas when a punt and holding penalty pushed the Rams back to the Clackamas 17.

Following a Ram punt, the Cavaliers advanced the ball to second-and-six at the Central Catholic 23. Enter Nall, who stepped in front of a wayward aerial and raced 86 yards to the end zone, gaining Central Catholic a 21-7 lead and momentum heading into the locker room at halftime.

The second half started much like the first. On Clackamas’ third play from scrimmage, Central senior linebacker Tyson Cooper claimed a Cavalier fumble at the Clackamas 41. Two plays later, Scarlett busted a 26-yard run to the end zone for a touchdown and a 28-7 Central Catholic lead.

Central linebacker Jon McFarland intercepted a tipped pass at the Clackamas 34 on the Cavaliers’ next possession, and the Rams had another short field. Five plays later, Nall scored on an eight-yard run, making it 35-7 Central Catholic just five minutes into the third quarter. And the Rams had the game in hand.

Neither team threatened again until near the midpoint of the fourth quarter. Clackamas’ defense stopped a Ram penetration on downs at the Clackamas 34. But on the Cavaliers’ first play from scrimmage, Central senior lineman Sean Rogers sacked Johnson, forcing a fumble. Ram 6-2, 270-pound junior lineman Cam Volker pounced on the miscue, gaining Central the ball at the Clackamas 25. Three plays later, Scarlett scored on a 33-yard pass from senior quarterback Aidan Wilder. And the Rams had their 42-7 winning advantage.

Central Catholic finished with a 348- to 230-yard advantage in total offense.

Nall had 13 rushes for 155 yards and two touchdowns. Scarlett rushed 13 times for 73 yards and two touchdowns, and he hauled in six passes for 90 yards and a touchdown.

Wilder completed 7-of-13 passes for 101 yards and one touchdown.

For Clackamas, Sherrell rushed 31 times for 161 yards. But the Rams kept the 5-9, 170-pound running back out of the end zone.

Sherrell upped his season total to 281 carries for 2,266 yards, an all-time single-season school rushing record. Sherrell scored 33 touchdowns (32 rushing) this season, also an all-time school record.

For the Central Catholic game, Wilkins completed 6-of-10 passes for 65 yards, with two interceptions; Johnson completed 2-of-7 passes for 20 yards, with one interception.

Wilkins this season completed 74-of-133 passes (56 percent) for 1,051 yards and eight touchdowns, with six interceptions: Johnson completed 89-of-137 passes (65 percent) for 1,003 yards and four touchdowns, with five interceptions.

Shortly before leaving Hillsboro Stadium, Haehlen gave this advice to returning underclassmen: “Get in the weight room. Everyone get in the weight room and get faster and stronger.

“And be a family. No matter what happens, be a family and be there for one another.”

Looking back on the season, coach Bushman said: “Overall it was a successful season. A great group of kids to work with.... Obviously we were disappointed with the way the season ended, but looking back, it really was a successful year. Finishing with a 9-3 record and second place in the tough Three Rivers League, being ranked sixth in the power rankings and making it to the quarterfinals are all nice accomplishments and rewarding for the senior class who worked hard and stuck together.”

Bushman added: “Next year we will return seven starters from a defense that was much improved this year. That is a good starting point. We lose several key players, but we’re are excited about the prospects of some of our younger kids.”

Starting for the Cavaliers on defense in the quarterfinal with Central Catholic were: seniors Haehlen and Cole Johnson and junior Kyle Anderegg in the line; seniors Stinson and Zach Farnes, junior Nathan Kemp and sophomore Bryce Dickey at linebacker; and senior Jaeden Abraham and juniors Brett Peterson, Hayden Kirsch and Nick Curtis in the defensive secondary.

Starting on offense were: seniors David Reese, Trevor Dunn and Josh Miller, and juniors Colby Taylor and Aidan Kragero in the offensive line; Haehlen and Stinson at tight end; senior Keegan Daley and junior Nick Krska at wide receiver; and Sherrell at running back.