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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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Cavs meet their match at West Linn

Anderegg and Jett are tough for Clackamas


by: JON HOUSE - Clackamas junior leader Johnny Nguyen takes West Linn senior Joey Donovan for a ride in last weeks dual meet at West Linn.The Clackamas Cavaliers, with eight underclassmen and two holes in their varsity lineup, found themselves no match for state powerhouse West Linn in a Jan. 30 Three Rivers League dual wrestling meet at West Linn.

The Lions, who proved themselves one of the state’s top dual-meet teams at the recent Oregon Wrestling Classic, won nine of the 14 matches en route to a 45-24 team victory, four by fall, three by decision and two by forfeit.

But the Cavaliers had their moments.

Clackamas junior Johnny Nguyen (126) won by 7-1 decision over West Linn senior Joey Donovan; Clackamas senior Matthew Miller (138) won a barnburner with West Linn senior Tad Handris, 5-3 in overtime; and Clackamas senior Brad Pfeifer (182) pinned West Linn senior Kye Ellingson.

In the featured match of the night, Clackamas junior Kyle Anderegg (220) was in control all the way en route to a win by disqualification over West Linn senior Noah Bagley.

Clackamas junior Zach Jett (285) was also impressive, taking West Linn senior standout Ellis Eaton to overtime before yielding by 3-1 decision.

Anderegg and Bagley entered the meet ranked first and sixth respectively in the state.

Eaton was ranked the fourth-best heavyweight in the state, while Jett was pretty much unheralded. Eaton’s overtime win over Jett upped his record to 23-1 on the 2013-14 season.

Clackamas junior co-captain Kyle Anderegg had plenty to say about the meet, his match, and Jett’s match with Eaton.

“West Linn’s a great team,” Eaton said. “They showed us what we need to work on to get better for regionals and state. We need to wrestle better on the bottom....”

Anderegg added, “I still believe we can do well at regionals and take a lot of kids to state. We’re a much better team than we were a year ago.... We’ll have a lot of kids coming back next year, and we’re just going to keep getting better and better.”

Anderegg’s match with Bagley was extremely physical. Anderegg was outweighed by the Lion 220-pounder, but he kept his focus and was in control all the way.

Anderegg scored a takedown at the end of the first round for a 2-0 advantage. Bagley got two escapes in the second round, while Anderegg increased his lead to 5-2, earning points for a takedown and when Bagley was dinged a point for unnecessary roughness.

Anderegg escaped near the midpoint of the third round, and increased his lead to 7-2 with 47 seconds remaining when Bagley was dinged a second time for unnecessary roughness.

And with 31 seconds to go, the official disqualified Bagley for unnecessary roughness.

“I’m not sure what his problem was,” said Anderegg. “It’s the first time we’ve wrestled.... I was going to win on points anyway.... He can head-butt and punch me all he wants. I’ll just wrestle.”

Anderegg, who plays defensive end and outside linebacker in football, says he has found himself opposite Bagley on the gridiron many times over the years. Clackamas hammered West Linn 40-7 last fall in football.

Anderegg said it is unlikely that he and Bagley will meet again, because he hopes to drop down to 195 by regionals.

“I feel like I’m out of my weight class at 220,” he said. “Everyone’s a lot bigger than me and when a shoot, I have a hard time taking them down. I hope to get down to 195 by regionals, or maybe next week.”

With last week’s win over Bagley, Anderegg improved his record to 24-5 on the 2013-14 season.

There was no fear factor for Jett in his match with Eaton. The two wrestlers grappled to a scoreless draw in the first round. Eaton escaped early in the second round; Jett escaped nine seconds into the third round, and regulation ended in a 1-1 tie.

Eaton scored a takedown 27 seconds into the overtime for the only offensive points of the match, and the 3-1 win.

“Ellis is an amazing athlete,” said Anderegg. “He’s going to play Division I football and he’s a Division I wrestler. He weights 270; Zach Jett weighs 230. But Zach is too strong-willed to back down. He just went out there and wrestled hard.... I’ve wrestled and played football with Zach since third grade and it’s been fun watching him grow. I’m beyond impressed [with Zach’s performance]. Ellis is huge; Ellis would have killed me if I’d wrestled heavyweight.”

Miller was impressive in his overtime win over Handris. He trailed the entire match until he reversed Handris to tie things up at 3-3 35 seconds into the third round.

Miller scored a takedown 39 seconds into the extra period for his 5-3 win.

Pfeifer appeared on a mission in his match with Ellingson. He was leading 11-0 with 30 seconds remaining in the match, when he earned his fall. Pfeifer improved his season record to 27-7 with the win. It was his 13th fall of the season.

Nguyen was clearly the better wrestler at 126. Donovan scored his only point midway through the third round when Nguyen sprung him in an effort to attempt a major decision. Nguyen improved his record to 22-5.

Junior team co-captain Tim Harman continued impressive for West Linn, upping his season record to 25-0 with a third-round fall over Clackamas senior Tristan Prow. Harman was leading 16-3 at the time of the fall.

Also earning falls for the Lions in last week’s dual were: sophomore Ian Snapp (113), over Clackamas junior Will Greer; sophomore Tyler Self (160), over Clackamas junior Alex Brittle; and junior Ryan Anderson (170), over Clackamas junior Nathan Andrusko.

West Linn senior Alex Garcia (120) defeated Clackamas senior Travis Whittaker by 14-7 decision; and Lion sophomore Kane Snapp defeated Clackamas junior Gabe Llewellyn, 6-0.

With the dual win, West Linn improved to 3-0 in the Three Rivers League, while Clackamas slipped to 2-2 with the loss.

The Lions wrestle at Lake Oswego (1-3) tonight, and they finish up the season on Tuesday, Feb. 11, when they do battle with Canby (3-0) for the TRL dual-meet crown.

Canby hosts Clackamas tonight in the Cavaliers’ final meet of the 2014 league dual season.

Harman said of the upcoming anticipated dual-meet showdown with the Cougars: “If we come out mentally ready, I think it will be a bad night for Canby. Canby’s tough, but we wrestled them at the Classic and got them pretty good. I’m confident we can beat them, but we’ve got to come out hard.”

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