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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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Cavaliers expect a dogfight in the TRL


But they like their chances

by: JOHN DENNY - Clackamas veterans (from left) Sydney Azorr, Erica Pagano and Kaitlyn Reiner believe the Cavaliers have the horses to unseat Three Rivers League champion Oregon City this season.Clackamas High School girls basketball coach Todd Lane says he expects the Three Rivers League title-chase to be a dogfight this winter, with his Cavaliers, West Linn, Canby and Oregon City all in the hunt.

I think the Three Rivers League is going to be highly competitive,” Lane said. “Oregon City, West Linn and Canby I think are all going to be very good teams. West Linn and Canby have a lot of returning players and senior leadership. And Oregon City hasn’t won 19 of the last 21 league titles for nothing.

“I know a lot of people say their program is down. But they aren’t going to give up that league title to anybody if they can help it. I definitely think Oregon City will be in the hunt again....

“We’re going to compete. And if we play as hard as we can every night, we’re going to figure in that mix with those teams.”

“I have friends who play for Oregon City, West Linn, Lake Oswego and Canby and we all agree the Three Rivers League is going to be the toughest league in the state....,” said Clackamas senior Erica Pagano. “I’m really looking forward to league. It should be a lot of fun.”

The league season doesn’t begin until mid-January, and the Cavaliers will have plenty of competition to get them ready for league.

“We’ve got a very tough preseason schedule,” said Lane. “We could end up playing eleven top ten teams from 6A and 5A in our 14 nonleague games.”

Clackamas begins play this Thursday at 8:45 p.m., battling South Salem in a first-round game of a tournament at Southridge.

“They’re a top five team,” said Lane. “They’ve got one of the top players in the state in (6-2 guard) Katie McWilliams. She can shoot lights out.”

The Cavaliers have graduated playmaking guard Deeshyra Thomas, who was arguably their top player last season. But they are not without talent.

Among the returnees are three players who garnered all-league recognition last year — seniors Kaitlyn Reiner (5-5 point guard/wing), Sydney Azorr (5-9 wing) and Pagano (6-0 post).

Reiner and Azorr will be seeing their third year of starting action this winter.

All three have signed letters of intent to accept scholarships to play basketball in college, Reiner with Colorado-Mesa, Azorr with Western Oregon and Pagano with Seattle Pacific.

Azorr and West Linn senior guard Ashley Johnson are the only first-team all-league players returning from last year’s TRL all-star team. Reiner made last season’s TRL second all-star team as a point guard; Pagano garnered honorable mention in the 2013 league all-star balloting.

The Cavaliers return six other players with varsity experience: juniors Erin McDonald (5-9 point guard), McKenzie Giancola (5-9 wing), Jordan Rasberry (5-11 post) and Kaleah Walterman (5-8 post); and sophomores Peyton Carroll (6-3 post) and Marissa Kelly (5-8 point guard/wing).

Rounding out the roster are freshmen Miranda Dahmen (5-10 post) and Maddie Oakden (5-7 wing).

“We only lost three players [to graduation],” said Reiner. “They were impact players, but we have younger players who have stepped up and are ready to come in and fill the spots that needed to be filled. There’s really not a weak player on the team.”

“I’m really excited!” said Pagano. “I’ve been really surprised with how well we’ve been doing in practice — playing together. Practices have been great!”

Comparing the team to last year’s team that placed sixth in the state, after finishing second to Oregon City in the TRL, Lane said, “We’re not as fast as last year, but I think we’re better shooters, and I think we’re a little deeper....

“We’re still going to push, and play as fast as we can.”

“I actually think we’ll be better than last year, because we’re more consistent and because of the way we play together,” said Reiner. “We don’t have a star player, but our teamwork is really good.”

“I think we’ll be better than last year,” said Azorr. “Everyone works really hard, and I would say that we are better now than we were at this point last year. We work really hard and everyone is really talented.”

Lane said he believes he’s got the talent to go nine deep without the level of play dropping off much.

“Oregon City’s always good, but I think this could be the year we beat Oregon City,” Pagano said. “They’ve graduated their five starters. They’ll still be good, but I think we have the players that could do it.”

“I think we have a shot [at winning a state title],” said Azorr. “We have to make it to the Rose Garden first. But if we make it there, I do feel we have a chance.”