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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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La Salle girls continue on a mission

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The second-ranked Falcons stretch their win string to 14 games


La Salle Prep's second-ranked girls basketball team last week continued on a mission, stretching their win string to 14 games with convincing wins over Madras (68-40) and Estacada (94-37).

Friday's win over Estacada was the highest scoring game of the year for the Falcons (20-1, 9-0), who have averaged a state's best 69 points for their first 21 games.

Sterling Swift was big on Friday, scoring 30 points. Swift was on fire, going 11-for-17 from the field (65 percent), with five 3-points baskets.

Many of Swift's baskets came on the fast break, after Ranger turnovers.

Alexandra Jansen (12 points) and Andrea Novak (10 points) also scored in double figures in a balanced attack that saw no fewer than 12 Falcons score.

Allison Ilg sparked the offense with six assists; Katie Buerk corralled 10 rebounds and Novak came up with a team-high four steals.

The Falcons showed up ready to play and took charge of the Madras game from the outset, outscoring the White Buffaloes 17-7 in the first period.

Rallying around their aggressive defensive play at both ends of the floor, the Falcons out-scored their guests 16-6 in the third period, to put the game on ice.

The Falcons ran their offense like a well-oiled machine, with 16 assists on 24 baskets, and six players scoring 8 or more points. Swift (10 points), Novak (10 points, 3 assists), Buerk (10 points), Aleah Goodman (5 points, 4 assists) and Ilg (4 assists) headed the offensive assault.

Novak (11 rebounds) was also tough on the backboards.

The Falcons were a hot-handed 24-of-47 from the field, with five 3-point baskets; and they made 15-of-21 free throws.

La Salle will begin the state playoffs on Friday, March 7, hosting a first-round playoff game, with the winner advancing to the Class 4A state tournament in Corvallis.

Gladstone girls

continue on track

Gladstone coeds put two more games in the win column last week, locking up second place in the Tri-Valley Conference with wins over Molalla (43-22) and Madras (44-29).

Defense was the name of the game for Gladstone in last week's 43-22 rout of Molalla. The Gladiators held their guests to a total of just 10 points in the first three periods.

Nursing a 14-8 lead, Gladstone put the game away in the third stanza, outscoring the Indians 17-2.

“Molalla ran the 1-3-1 zone all of the first half and into the third quarter,” said Gladstone coach Pat Scott. “We talked at halftime and we finally were patient enough to attack it properly.... Tremendous defensive effort all game!”

Molly Webster (12 points), Kendall Schumaker (10 points) and Mikaela Simac (5 assists) led a balanced offensive effort.

Simac was also tough on defense, stealing the ball seven times.

Audrey Riescamp scored six points to lead the Indians.

Webster lit up the scoreboard for 21 points in last Friday's win at Madras.

Trailing 42-18 entering the final period, the White Buffaloes made the game look closer than it was, outscoring Gladstone 11-2 in the final period.

The Gladiators were a ht-handed 19-of-38 from the field. Webster was 9-of-14, with one 3-point basket.

Fiona Burrell tallied 12 points on 5-for-9 shooting, with two 3-point baskets.

Nichole Petersen had a big night, with 10 rebounds, 4 steals, and three assists.

With last week's wins, the Gladiators (16-7, 7-2) clinched second place in the TVC.

“We will definitely host a state playoff game on Friday (Feb. 28),” Scott said.

La Salle boys

tough as nails

La Salle's boys basketball team continued tough last week, winning 70-55 at Madras and 70-53 at Estacada.

Friday's win over the Rangers kept the Falcons (18-3, 8-1) tied with Gladstone in first place in the Tri-Valley Conference, with only a Feb. 25 league game with Molalla (5-18, 3-6) remaining.

La Salle coach Jared Curtiss was pleased with his charges play at Madras, especially considering the circumstances.

It was a long snowy and windy bus ride, on a school night. But the Falcons showed up ready to play.

Rallying around sharp outside shooting and rebounding on offense, and aggressive play on defense, the Falcons built a 37-25 lead by halftime and widened the gap from there. They led by as many as 22 points with 5:25 left to play.

Led by Reece Smith (17 points), the Falcons made 10-of-23 3-pointers, with five different players connecting from downtown. Smith hit four treys.

Three other Falcons hit double figures — Matt Berger (15 points), Keeston Smith (14 points) and Luke Kolln (11 points).

The margin of victory would have been even greater, except for Madras sharpshooter Jered Pichette, who scored a game-high 26 points, on 12-of-17 shooting — with two 3-point baskets.

“He's definitely the best opponent we face in league, by a wide margin,” Curtiss said of Pichette. “He played well, but our depth, size and shooting got us the win.”

The Falcons crashed the boards hard, with Keeston Smith (9 rebounds) and Berger (8 rebounds) leading La Salle to a 45-24 domination of the backboards.

Ranked second in the OSAA power rankings, the Falcons will begin state playoff action on Saturday, March 8, when the host a Class 4A state playoff game.