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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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Gladstone matmen excel, qualify eight wrestlers for the state championships


Jacheal McMillon, Blake McNall and Kyle Kintz are district finalists

by: JON HOUSE - Gladstone junior Kyle Kintz works for a reversal over Scappooses Alex Foumal in Saturdays semifinals of the 4A Special District 1 Wrestling Championships.Gladstone High School’s wrestling team made a phenomenal showing at last weekend’s Class 4A Special District 1 Regional Wrestling Tournament, qualifying eight wrestlers to next weekend’s state tournament.

“They exceeded my expectations,” said Gladstone coach Michael Hess. “We only had 11 guys [competing at the regional meet]. I thought four would make it for sure. And, if we got six of the 11 guys through, I thought it would be a really good accomplishment. I am amazed by what these kids have done.”

Hess says it’s been a change in mindset that has led to a more competitive Gladstone High School wrestling team.

“We tell the kids, ‘If you believe you can, you can,’ and ‘if you believe you can’t, then you can’t. Work hard and believe, and you can beat anybody.’ They’ve worked hard, and they’re starting to believe.”

The short-in-numbers Gladiators didn’t have any champions in their 10-team special district tournament, but they had three wrestlers in the finals — senior Jacheal McMillon at 120, junior Blake McNall at 126, and junior Kyle Kintz at 132.

McMillon won by major decision over Estacada’s Austin Bloker, pinned North Marion’s Cipriano Vega and won a 9-7 decision over Molalla’s Adam Keller, before losing by fall to Justin Coon of Tillamook in the finals.

McMillon’s pivotal match was his semifinal with Keller. He’d lost to the Molalla standout twice during the season and he was trailing Keller 5-0 early in the semifinal, after getting taken down to his back.

by: JON HOUSE - Gladstone senior Jachael McMillon (120) takes Molallas Adam Keller for a ride en route to a 9-7 decision in Saturdays semifinals of the 4A Special District 1 Regional Wrestling Tournament, held at Gladstone.“Jacheal did a great job sticking to the plan, and battling back,” said Hess.

McNall dropped a tough, tough 1-0 decision to Estacada standout Donald Wenlund in his final, after advancing through a third-round fall over North Marion’s Rodrigo Gonzalez, a technical fall over Astoria’s Jared Lucore, and a 14-8 decision over Banks’ Trevor Thiessen.

“Blake had a really tight match with Wenlund,” said Hess. “He wrestled really well. We’re excited to get him to the state tournament. I don’t think anybody’s going to beat him there.”

Kintz was dominant, before dropping a 4-1 decision to Tillamook’s Logan Weeks in his final at 132. Kintz advanced to the final with wins by technical fall over Tristan Thom of Estacada, by fall over Jordan Hansard of Seaside, and by 10-4 decision over Alex Foumal of Scappoose.

“Weeks is a tough kid and Kyle was in the match pretty much the whole way,” said Hess. “I think that Kyle will be ready to go at state too.”

Other Gladiators qualifying for state included: senior Logan Good (182), third; and freshman Nathan Ward (106), senior Michael Alger (120), and juniors Dijaun Davis (160) and Adam Taylor (170), fourth.

by: JON HOUSE - Gladstone junior Blake McNall works for a pinning combination on Banks Trevor Thiessen en route to a 14-8 district semifinal win at 126.“I’m very pleased,” said Hess. “Extremely happy, after all of the hard work these guys have put in. And I’m excited to see what they’re going to do this coming weekend at state.”

Kintz, Alger and McNall went to state last year, and McNall took sixth place.

Gladstone scored 162-1/2 team points and placed sixth in this year’s Special District Tournament team scoring, finishing back of Scappoose (294), Tillamook (276), North Marion (211-1/2), Estacada (205) and Banks (170-1/2). Astoria (120), Molalla (111), Seaside (46) and Yamhill-Carlton (34) rounded out the team scoring.

It’s an improvement over last year for Gladstone, when the Gladiators scored just 78 points at the special district tournament and advanced only four wrestlers to state.

This year’s state tournament runs Friday and Saturday at Portland’s Memorial Coliseum.