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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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Coach Stultz retires after 29 seasons

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The longtime successful volleyball coach says hell miss the kids, but not the stress and the long hours


Jim Stultz, who built Clackamas High School into a state power in volleyball, has announced his retirement from coaching high school volleyball, after 14 seasons as the Cavaliers’ head coach.by: JOHN DENNY - Former Clackamas High School volleyball coach Jim Stultz will have no problem keeping busy in his retirement from coaching. He teaches physical education classes at two Portland area elementary schools. An avid unicyclist, hes currently teaching the sport to several of his elementary school students in an after-school program. Last summer he rode a unicycle 13 miles in the Portland Bridge Peddle, and hes considering doing Portland-To-Coast and Seattle-To-Portland rides this spring and summer.

“I will miss the kids — a lot, but I won’t miss the stress,” said Stultz. “For me, coaching volleyball was 24/7. When I do something I’m not going to do it unless I can give 100 percent. Volleyball was on my mind 100 percent of the time. Now I can shut it off....

“When I started coaching I made the decision I’m going to do it right. I wanted kids to be in a program they could be proud of, based on the time they put in, hard work, commitment and sacrifice. I did that for 29 years and I have had to sacrifice. I couldn’t do it halfway. Now I’ll have time for other things....”

Stultz has not left the cupboard bare.

“I’ve left the program in great shape, as one of the top programs in the state,” he says. “There are a great group of kids coming back.... The freshmen went 21-2 last year [10-0 in the TRL]; the jayvee went 20-5 [9-1 in league].”

“It was not an easy decision [to retire],” Stultz says. “I just wanted the pace to slow down — see what else there is to do in life besides volleyball. Being a head coach, there is so much to do. I had to ask myself, ‘Do I want to do this at this same pace forever?’....

“I wouldn’t rule out coaching again someday, but I’m not planning on it.”

Stultz, who is 51, says that with his retirement from coaching volleyball, he’ll have more time to spend with family and to exercise.

by: JOHN LARIVIERE - Jim Stultz, pictured talking with his Clackamas High School players during the 2012 Class 6A State Championship Tournament, is retiring from coaching high school volleyball after 29 seasons. His high school varsity teams at Clackamas, Centennial, La Salle Prep and Mt. Hood Christian School had a combined win-loss record of 595-226, making him the sixth all-time winningest coach in the history of Oregon high school volleyball.“I’ve always wanted to go to a Duck or Seahawks game in the fall,” Stultz said. “My daughter Hannah is [playing volleyball for Murray State University] in Kentucky and I only made two trips to watch her play last fall....

“I learned to ride a unicycle when I was age 12 and I’ve been riding it on and off all my life. I’ve been riding five miles a day [with the exception of three months last fall] since last June. I want to get more exercise. In August I rode [the unicycle 13 miles] in the Portland Bridge Peddle.... Now, when I come home after school, I’ll have free time to try some other things in life.”

Stultz teaches physical education classes during the day at Woodmere and Capital Hill elementary schools in Portland. He just started an after-school program to teach interested second through fifth graders how to ride a unicycle, and he’s got a waiting list of interested gradeschoolers.

“I purchased 25 unicycles off of Craigslist last summer,” Stultz says. “If there is interest I may start a unicycle club and have the kids perform.”

Stultz first took up coaching volleyball in 1984, shortly after being hired to teach first grade at Mt. Hood Christian School, and he met his wife Laura [Askew] Stultz through the sport.

“The athletic director’s wife [at Mt. Hood Christian] didn’t want to [coach volleyball] anymore,” Stultz recalls. “I didn’t know anything about the sport, but I’d played baseball and soccer, and an extra $50 a month would help with the bankroll. I figured a couple of months and I’d be done....

“It didn’t take long to figure out it was something I enjoyed. I was hooked. I called former friends in college who had played and asked them to come to some practices and help out. I went to clinics, watched a lot of videos and read books.... I’ve been coaching volleyball ever since.”

“My wife’s sister Susan played for me in 1986 and 1987 and that’s how I met my wife,” Stultz says. “Susan said I’ve got a sister I’d like you to meet.... We met in 1986 and we married a year and a half later.”

Stultz’ teams have had plenty of success on the volleyball court.

His teams at Mt. Hood Christian (1984-1991) and La Salle (1992-1997), Centennial (1998-99) and Clackamas (2000-2013) high schools had a combined win-loss record of 595-226 over 29 seasons, placing Stultz sixth among all-time winningest coaches in Oregon high school volleyball.

Stultz’ teams at Clackamas had a phenomenal amount of success. His teams were Three Rivers League champions or co-champions in his last four years at the school (2010-2013). They placed at state three times (third in 2012, fourth in 2013 and fifth in 2011) and they advanced at least as far as the “sweet 16” of the state playoffs in nine of the past 10 seasons. In 2012 his Clackamas High varsity squad went undefeated (10-0) in league for the first time in school history and they defeated every Class 6A team in the state at least once.

Before Stultz came to Clackamas the Cavaliers had had only two league championships (1974 and 1996) and they’d placed at state only two times (second in 1974; fourth in 1996).

“We’ve had a turnout of 60 athletes the last two years. Everyone in high school — at all levels, varsity, jayvee and freshmen — plays club, except for maybe one freshman. And it’s been that way for a long time..... My first year at Clackamas we had only one girl that had played club.”

Stultz’ teams at La Salle were AAA state champions in 1994, 1995 and 1997 and they placed fourth in the state in 1996. His La Salle teams were Tri-Valley League champions in 1994-97 and they were a perfect 16-0 in league in 1995, 1996 and 1997.

His Mt. Hood Christian teams won the single A state title in 1989, 1990 and 1991 and they went undefeated (26-0) in 1989. They were state consolation champions in 1988 and they won Casco League and district titles in 1989 through 1991.

Stultz has received many honors from his peers. He was Oregon High School Coaches Association Class 1A Volleyball Coach of the Year in 1989, 1990 and 1991; OHSCA 1A Female Sports Coach of the Year in 1990; OHSCA 3A Volleyball Coach of the Year and 3A Female Sports Coach of the Year in 1994; and OHSCA 3A Volleyball Coach of the Year in 1997.

He was selected Oregonian 3A Volleyball Coach of the Year in 1994 and in 1997.

He’s been league Coach of the Year six times — in 1994, 1995, 1996, 2003, 2010 and 2012.

He was named Power Plus Class 1A Coach of the Year in 1990, Mizuno Senior All-Star Coach in 1994 and 1997, and Nike Senior All-Star Coach in 1995.

He founded Crusader Volleyball Club in 1986, Metro Volleyball Club in 1992 and North Clackamas Volleyball Club in 2000; was club director for 14 seasons and coached club teams every year from 1986 to 2011.

“When I first came to Clackamas my freshmen team was just learning to serve overhand,” Stultz says. “There was no Junior Volleyball or club program. Last year we had 430 kids in our rec league.”

Asked what he is most proud of, Stultz said, “I really feel like I made some great memories, and that I made a difference in some young people’s lives. That’s my hope. When I was in college at Judson Baptist, my college baseball coach, Denny Rasmussen, made a difference in my life. I loved the sport and I loved the team because of him, and I got my approach to coaching from him.

“He took a positive approach, focussing on positive reinforcement and improvement. Building kids up, instead of yelling and screaming at them and tearing them down when you made mistakes. He cared about us and wanted to teach us more than baseball — commitment, caring about each other, and sportsmanship. Representing yourself and your school in a positive light. Being respectful of everyone and in a way that we could be proud of, even if we didn’t win.”