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Brought to you by John Sciarra, Bernard's Garage - Automotive INSIDER -


BERNARD'S GARAGE - John SciarraWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's here 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 - 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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TRL grapplers are tough at regionals

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OC and Clackamas advance six wrestlers to state


Three Rivers League teams more than held their own at last weekend’s Three Rivers League/Mt. Hood Conference Regional Wrestling Championships.by: JOHN LARIVIERE - Oregon City senior Devin Poppen breezed to the title at 120 at last weekends Three Rivers League/Mt. Hood Conference Regional Wrestling Championships. Poppen is pictured in command of Lake Oswegos Cahleb Gonzales in Saturday nights championship finals.

Defending Class 6A state champion David Douglas had too many horses and the Scots repeated as regional team champions. But it was in no way a runaway.

West Linn, in one of its strongest showings in years, tallied 240-1/2 points and garnered runner-up honors, finishing just 26 points back of the Scots. The Lions had five wrestlers make the regional championship finals, led by junior Tim Harman, who remained unbeaten in 34 matches this season with a 3-1 win over Barlow junior Chandler Michael in the final at 145.

Canby (212-1/2) and Clackamas (198) placed third and fourth respectively in the team scoring; Oregon City (186 points) placed sixth, finishing just back of Centennial (191). Gresham (148), Barlow (107), Lake Oswego (92), tournament host Reynolds (85) and Lakeridge (25-1/2) rounded out the team scoring.

For the Cavaliers, it was their best finish in the four years of the regional tournament.

“I thought the kids responded really well, for not having much mat time for three weeks....,” said Clackamas coach Jayson Wullbrandt. “The weather and the postponement of the Bill Geister Invitational really hurt our preparation time.”

Oregon City and Clackamas both advanced six wrestlers to next weekend’s state tournament.

The Pioneers had three regional champions: seniors Devin Poppen (120), Tanner Fischer (170) and Michael Griffin (182).

Fischer remained undefeated against opponents from Oregon, dominating his four opponents and improving his season record to 31-1. He won three matches by fall and won by 11-0 major decision over Clackamas senior Brad Pfeifer in his final.

When Fischer pinned Centennial junior Ryan Ybarra in 3:36 of their semi-final match, it was Fischer’s 23rd fall of the 2013-14 season.

“Winning [the regional championship] means nothing to me,” said Fischer. “State’s what I want.... Maybe it was a little special, because it got me a seed at state, but other than that, my [finals match with] Pfeifer was just another match.”

Poppen was no less impressive, pinning three of his four opponents at 120. He beat Lake Oswego senior Cahleb Gonzales by 12-2 major decision in his final, after pinning Centennial senior Bruno Miranda in just 1:23 of their semifinal.

Poppen takes a season record of 29-3 into the state tournament, with 20 wins by fall.

by: JOHN LARIVIERE - Oregon City senior Tanner Fischer had a take-no-hostages attitude as he dominated all of his opponents, including Clackamas Brad Pfeifer (above), en route to winning the 170-pound Three Rivers League/Mt. Hood Conference regional title Saturday night at Reynolds High School. Ranked No. 1 in the state, Fischer enters next weekends state tournament undefeated in competition with wrestlers from Oregon.“I’m going to come up a little short of setting the school [single-season pin record],” said Poppen. “And that’s a little depressing. But I’m still going for that state title. That’s all that matters now.”

Griffin had only three matches. He breezed to wins in his first two matches, pinning Reynolds sophomore Abel Osoria in just 42 seconds, and piling up points en route to a 14-4 major decision over David Douglas junior Tyrrell Young in the semifinals. But his championship final with David Douglas senior Thomas Ayala-Wooden was a barnburner.

Griffin scored the first takedown and was up 2-1 at the end of the first round; Ayala-Wooden scored an escape and late takedown in the second period, and was up 4-2 heading into the final period.

Griffin escaped and then took Ayala-Wooden down for a 5-4 lead. But Ayala-Wooden escaped with a minute left to knot the score at 5-all.

Griffin’s takedown near the edge of the mat with 32 seconds remaining proved enough. Ayala-Wooden escaped with 22 seconds left, but Griffin was able to fight him off for the 7-6 win.

“I made the finals last year and got defeated by a David Douglas kid, so it was a bit of a grudge match,” said Griffin.

Griffin added, “Thomas [Ayala-Wooden] and me are friends off the mat, but when we step on the mat, we both give it everything we’ve got. We’ve wrestled each other several times before and he’s the toughest kid in the region. I won this one on guts.... It’s my senior year. I went out and did the work and got what I wanted.”

by: JOHN LARIVIERE - Oregon City senior Michael Griffin (right) won a 7-6 barnburner from David Douglas Thomas Ayala-Wooden in the 182-pound championship finals of the 2014 Three Rivers League/Mt. Hood Conference Regional Championship Wrestling Tournament.Griffin takes a record of 22-4 into the state tournament.

Other Oregon City state qualifiers were: senior Gabe Ellicott (170), third; and sophomore Ryan Leonard (113) and junior Dennis Podloujnyi (126), fourth.

Poppen said, that like last year, when Oregon City won a trophy at state with just six wrestlers scoring, he believes the Pioneers could trophy again this year.

“I think everyone we’re taking is capable of medalling, but they’ve all got to be at the top of their game,” he said.

“We’ve got six guys going to state,” said Oregon City coach Roger Rolen. “The three guys back that placed last year should do well, and the other guys can all score points. I think we could contend for a trophy again....

“The kids all tell me they’re not satisfied with just going to state. They tell me they want to score points and place. It won’t be easy, but if they all wrestle smart, give it their best and get a break or two, I definitely believe we have a chance.”

Clackamas had three wrestlers make the championship finals and all three lost their finals matches.

Cavalier senior Tristin Prow was thrilled to make the final at 138. He transferred from Centennial over the summer and before last Saturday, he’d never before even placed at the regional tournament.

“I feel accomplished,” said Prow. “This was my goal, to make it to state. This was big for me. Regional runner-up, and it’s the first time I’ve ever even placed.”

Still, Prow, who sports a 17-14 record on the season, says he was not surprised he was able to make the regional finals.

“I wrestled at 135 all season,” he said. “This was my first time at 140. I switched because I thought it would be an easier bracket.”

Prow struggled in his final with former Centennial teammate Justin Lee, losing by second-round fall. But he was impressive in his other matches, pinning Barlow’s Cobi O’Brien in 1:37, pinning David Douglas’ Anthony Lopez in 4:31, and winning by disqualification over Canby junior Nick Strnad in the semifinals. He was leading Strnad 7-6 with 37 seconds remaining in their match, when Strnad was disqualified for a bite to Prow’s arm.

“I had him in a head lock and I could feel his jaws clamping down,” said Prow. “I told the ref I wanted to finish the match. But he said, ‘No. It’s not up to you.’”

Prow says he is looking forward to state, although he doesn’t anticipate placing.

“It’s my senior year,” Prow said. “I’m not going to be the best there, but I’m going to have fun. If a go out 100 percent and have fun, that’s all that matters to me.”

Pfeifer (170) looked good until he ran into Oregon City’s Fischer in his final. In other matches, Pfeifer pinned Barlow senior Douglas Merrick in 47 seconds, pinned Gresham senior Juan Flores in 42 seconds, and won by 4-2 decision over Oregon City’s Ellicott in the semifinals. Pfeifer takes a season record of 29-8 into the state tournament, with 14 wins by fall.

by: JOHN LARIVIERE - Clackamas junior Kyle Anderegg (bottom) had a tough time fighting off David Douglas standout Osawaru Odighizuwa at last weekends regional championship wrestling tournament. Odighizuwa beat Anderegg 7-2 in the 220-pound final and remained undefeated on the season with the win.Clackamas’ other finalist was junior Kyle Anderegg, who elected to wrestle up at 220, instead of 195.

Anderegg breezed to his final, dispatching with West Linn sophomore Hayden Bell and Oregon City sophomore Mack Civil by fall, and beating Centennial junior Alex Thavongsack 7-3 in the semifinals.

But Anderegg met his match in David Douglas sophomore talent Osawaru Odighizuwa in the finals, losing 7-2 in a match which Odighizuwa dominated. It was the 42nd win of the season for Odighizuwa, who enters the state tournament without a loss.

“[220] was a tough weight class,” said Anderegg. “But a made a decision to wrestle 220 so I could wrestle Osa again. It was the fourth time I’d wrestled him this year and I really wanted to be the first one to beat him. But I beat myself. It was a head game.”

“If Kyle wrestles like he usually does and believes that he can do it, he can beat Osa,” said Wullbrandt. “He’s only lost five times this year. Four of those losses are to Osa and two of those matches with Osa — at the Coast Classic and at the Oregon Classic — were real close.”

Other Clackamas state qualifiers were: juniors Johnny Nguyen (120) and Austin Brittle (126), third; and junior Zach Jett (285), fourth.

Nguyen’s only loss came in the semifinals, where he got pinned by Lake Oswego’s Gonzales with 10 seconds remaining. Nguyen bounced back to beat Canby sophomore Alex Purtzer by 17-0 technical fall in the third-place finals.

Brittle got a tough break early in the tournament, losing by disqualification when he slammed Lake Oswego rookie Adam Bartkowski.

Brittle bounced back with wins in five straight matches, including a 4-1 win over Oregon City’s Podloujnyi in their third-place final.

Wullbrandt said he was impressed with Brittle’s showing at regionals. He noted that Brittle was successful, despite being out of action for five weeks because of a knee injury.

“He was hurt in the second week of January and he was cleared after five weeks, on Feb. 11,” Wullbrandt said. “He’s done a great job working his way back.”

Wullbrandt said he likes his charges’ chances at the state tournament.

“It’s a veteran group,” he said. “Four of the six have been there before.”

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