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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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ROAR: Lions nip Pioneers

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West Linn matmen beat Oregon City, snap six-year win string


by: JON HOUSE - Oregon City senior standout Tanner Fischer was frustrated by Tyler Self at 170, when he found himself unable to turn the West Linn sophomore. The match proved pivotal in a 37-34 West Linn dual-meet victory.Two of the state’s better high school wrestling teams left it all on the mat on Jan. 15, as rivals Oregon City and West Linn battled tooth and nail in a Three Rivers League dual-meet showdown in Oregon City.

West Linn won the meet 37-34, but except for a gutsy performance by West Linn sophomore Tyler Self at 170, the meet would have ended in a 37-37 tie. Each team won seven matches.

Oregon City senior Tanner Fischer, the top-ranked 170-pounder in the state, stepped to the mat at 170 in the next to the last bout of the night knowing that he needed a fall over Self in order for the Pioneers to have a chance to tie the meet.

Tanner gave it his all and dominated the match. But try as he might, he couldn’t get Self to put himself in a compromising position, and Fischer had to settle for an 8-1 decision.

That left the Lions up 37-28 with only the 182-pound bout remaining.

Oregon City senior Michael Griffin worked hard to earn a third-round fall over West Linn senior Roland Lester at 182 to close out the meet. But it proved too little too late, and the Lions celebrated the 37-34 dual win.

It was West Linn’s first win over Oregon City in a dual meet since 2007.

“This means a lot,” said West Linn junior leader Tim Harman. “It’s the first time since I’ve been in the program that we’ve been able to beat them. We wrestled hard. We won the close matches and we got the falls that we needed to win this meet. When we wrestle like we did tonight, we can compete with anybody in the state.”

Griffin explained why he worked so hard to get his fall over Lester after the dual meet was out of reach: “It’s Oregon City pride. I’m a Pioneer and a Pioneer never quits on the mat, even if their team can’t win the meet.... I love my sport and I love my town, and I’ll wrestle my best for them any day.”

“It was a hard loss,” said Oregon City coach Roger Rolen. “But there was no one that didn’t try their hardest. We’ll learn from this and we’ll get better. We need to wrestle like Tyler Self did tonight. He knew what he needed to do and he did it. We need to work on trying harder not to give up falls and 4-pointers....”

“The last few years we lost really, really close meets with Oregon City,” said West Linn coach Doug Samarron. “This time we took what we’ve been practicing in the room and put it to use. We knew they wanted it and they were going to come at us, so we were ready from the start. We got bonus points where we needed to and we kept off our backs where we needed to. These guys are one of the most coachable groups I’ve had in years, and I couldn’t be prouder....

“I know these guys want to win the league title. To do that, they can’t dwell on this win over Oregon City. We’ve got Canby in a week, and we can’t overlook Clackamas. We’ve got to learn and grow and continue to improve if we are going to be league champs.”

“It sucks being 0-2 [in league],” said Griffin. “But we’re young, and it’s something we can fix. For our younger guys, it’s mat time, learning that new move that might have made a difference tonight.

“Every team has a down time, and we’re at the bottom now, so there’s nowhere to go but up. I still believe we can contend for that regional title. It’s going to depend on our younger guys putting in the time and continuing to improve. Guys getting in those third, fourth and fifth place matches and winning, so that we can score in double digits at regionals and take more kids to state. I believe we have the talent, it’s just mat time.”

Last week’s West Linn/Oregon City dual was a slugfest all the way. The meet started at 195, where Oregon City junior Grant Hicks did himself proud in defeat, battling for all he was worth to keep West Linn senior Cam Schmitz from scoring a technical fall. Schmitz won by 15-1 major decision.

Next Oregon City sophomore Mack Civil picked up a huge win for the Pioneers, pinning West Linn senior Amani Grant in 1:00.

The two teams traded forfeits at 285 and 106, giving Oregon City a 12-10 advantage heading into the 113-pound bout between West Linn sophomore Ian Snapp and Oregon City sophomore Ryan Leonard.

Owning a 9-1 lead, Snapp upped the intensity in the final period, reversed Leonard and pinned him, putting West Linn up 16-12 in the team scoring.

In the next match, at 120, Oregon City senior Devin Poppen, the top-ranked 120-pounder in the state, appeared on a mission, as he dispatched with West Linn senior Joey Donovan in 3:29, making it 18-16 Oregon City.

Oregon City senior Andrew Moore came out the aggressor in his match with West Linn senior Alex Garcia at 126. But Garcia found an opening late in the first round and stunned Moore with a fall.

Oregon City junior Dennis Podloujnyi took charge of West Linn sophomore Cam Broberg as their match wore on at 132. But despite repeatedly springing Broberg in an effort to gain a major decision and bonus points, Broberg battled, and Podloujnyi had to settle for a regular decision.

West Linn sophomore Kane Snapp earned a huge win by fall over Oregon City senior Josh Smith at 138. Snapp was clearly the better wrestler, but it appeared that he was going to settle for a major decision, when he turned Smith with just 16 seconds remaining in their match.

Harman, the top-ranked wrestler in the state at 145, then put the Lions in the driver’s seat, taking Oregon City senior Alex Canchola down to his back for a fall early in the third round.

With the win, Harman upped his season record to 22-0. The win upped the Lions’ lead to 34-21 with just four matches remaining.

by: JON HOUSE - Oregon City senior Wyatt Griffith won by 15-4 major decision over West Linn junior Will Alvarado at 152.Oregon City senior Wyatt Griffith (152) was all business in earning a 15-4 decision over West Linn junior Will Alvarado.

West Linn senior Jacob Taylor followed with a huge win over Oregon City sophomore Ethan Holt at 160. Nursing a 2-0 lead heading into the final round, Taylor took charge, upping his score to 7-0 with a reversal and 3-point nearfall.

Self then held off Fischer, and the Lions celebrated the hard fought team victory.

With the win, West Linn improved to 2-0 on the Three Rivers League season; Oregon City slipped to 0-2 with the loss.

West Linn entertains Canby (2-0) tonight; Oregon City squares off with Clackamas (2-0) on Thursday, at Clackamas.

Clackamas last week had an easy time of it in a dual meet with Lakeridge. The Pacers forfeited at eight weights, and Clackamas cruised to a 66-15 victory. Clackamas forfeited at two weights and lost only one match on the mat.

Roseburg wins

dual-meet crown

Oregon City and Clackamas both had their hands full last weekend, when they traveled to the Deschutes County Fairgrounds for the Oregon Wrestling Classic state dual-meet championship.

After defeating Tualatin 39-24 and Centennial 42-35, Oregon City met a buzzsaw in Roseburg, losing 67-7. The Pioneers then won only three matches in a dual loss to Hillsboro, before finishing the tournament with a win over McNary.

Roseburg went on to beat Hillsboro 52-12 for first place and the state dual-meet championship.

Forfeiting at three to four weights, Clackamas had a tough time at the Classic, defeating Tualatin 40-36 in a bonus match, after losing its other matches to David Douglas 59-7, Crater 43-30, McMinnville 50-22 and Barlow 39-36.

West Linn lost to Roseburg 59-9 in the tournament championship semifinals, after bouncing David Douglas 38-29 in the quarterfinals.

Oregon City had two wrestlers go undefeated in Classic matches. Wrestling three matches at 170, Fischer earned wins over Alvarado Pheland of Tualatin, Isaac Hartwick of Roseburg and Dylan Frasier of Hillsboro.

Poppen (120) defeated Vatche Naccachian of Tualatin, Seth Sherell of Centennial, Tommy Dill of Roseburg, Joey Rodriguez of Hillsboro and Jonathon Phelps of McNary. He wrestled up a weight at 126 in his match with Phelps.

Johnny Nguyen (120) wrestled three times for Clackamas and won his three matches, defeating Andrew Gamza of David Douglas, Alvaro Flores of McMinnville and Naccachian of Tualatin.

Gabe Llewellyn (126/132) also wrestled tough for the Cavaliers, going 4-0, with wins over Lionel Cruz of David Douglas, Ben Baldridge of Crater, Bailey Young of McMinnville, and Ben Jacobson of Tualatin.