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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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Great things happen when you work hard

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Clackamas guys sweep LO, advance to the big dance for the first time in 11 seasons


They’ve battled injury, illness and heartbreak over their high school careers, and their ranks have been depleted.by: MATT SHERMAN - Andrew Gutwig (22) battles in Saturday nights playoff game with Lake Oswego. The Cavalier senior erupted for 10 points in the fourth quarter to help lead the Cavaliers to a 51-46 victory and a berth in the Class 6A State Championship Tournament.

But hard work, perseverance, teamwork, team pride and a never-say-die attitude finally paid dividends for the seniors on Clackamas High School’s boys basketball team Saturday night, as the senior-led Cavaliers topped longtime rival Lake Oswego 51-46 and realized their long-time dream of advancing to the “big dance” in Oregon high school basketball.

Saturday’s win came in the final round of the Class 6A state playoffs and it advanced the Cavaliers to the eight-team Class 6A State Championship Tournament, which runs Thursday through Saturday at the Moda Center (formerly the Rose Garden).

The second-ranked Cavaliers (22-4) will open the tournament Thursday at 8:15 p.m. with a quarterfinal game with seventh-ranked Sheldon (20-6), which beat South Eugene 66-52 in Saturday’s playoffs.

It’s the first time since 2003, when the Cavaliers went 26-4 and beat Jesuit 63-58 in the third-place final, that a Clackamas team has advanced to the quarterfinals in boys basketball.

It’s especially gratifying for the seniors on this year’s team. Several of them are multi-sports athletes who have played varsity sports since they were freshmen, but before Saturday, success had eluded them in basketball. Clackamas came up a game short of making the state tournament in basketball their freshmen year, and the Cavaliers were eliminated in the first round of the state playoffs their sophomore and junior seasons.

“It means a lot to me, just to be able to go to the Rose Garden,” said Cade Wilkins, who had to watch from the bench last year after surgery on a football knee injury. “We’re going to keep practicing hard. We’ll give it our best, and what happens happens.”

“For four years we’ve worked hard to get to the Rose Garden, but it’s eluded us until this year,” said senior Cole Scruggs. “This is hard work paying off. We’ll take it one game at a time and see what happens.”

“This has been our goal for four years,” said senior Keaton Bankofier. “My brothers were both on good teams but they never made it to the Rose Garden, so it means a lot. I’m excited to get back to work at practice on Monday and see what we can do.”

“This means everything to me,” said senior Andrew Gutwig. “I’ve been playing with this group of dudes since fifth grade.... I’m excited! Getting to the Rose Garden is a great accomplishment. It’s something we’ve work really hard for....

“[Beating Lake Oswego to get to the Rose Garden] makes it even sweeter. Lake Oswego’s been one of those teams that’s always taken it to us — until this year. We’ve kept working hard and gotten better. It just goes to show that great things happen when you work hard.”

“It’s the best feeling in the world,” said Raekwon Mingledoff, who came from out of state to join the Cavaliers for his senior season. “Coming from New Jersey and joining this group of guys and helping them succeed, it’s the best feeling I’ve ever had. They’re all such great guys. I feel like I’ve been part of this team forever....”

“It’s big!” said senior David Reese. “Getting to the Moda Center means everything to us. It’s something we’ve worked really hard for. We’re going to keep working hard, take it a game at a time, and see how far we can go.”

“I’m so excited!” said Clackamas coach Ryan King. “And I’m so proud of these kids. They’ve worked so hard for this....”

“That was a battle out there tonight,” King said. “Our kids battled to the end, just like they have all season. They don’t quit. They give it everything they’ve got and they leave it all on the floor.

“They deserve this. They’ve earned it, and I couldn’t be prouder.”

Asked if he’s ever coached in a game played with as much intensity as was demonstrated by both teams on Saturday night, King said, “I don’t think I have. Not at that level.”

The two teams went at it tooth-and-nail from the opening tipoff to the final horn. It was an intense battle, with both teams playing extremely aggressively on defense pretty-much from baseline-to-baseline, and with open looks hard to come by.

There were multiple lead changes in every quarter. The score was tied at 20-all at halftime and there were five ties in the third period.

Leading 36-35 to start the final period, Clackamas went up for good a minute into the fourth quarter, at 38-37, when Gutwig followed up a fast-break bucket by the Lakers with a fast-break layup of his own.

Following a steal by Wilkins, Reese scored on a put-back to make it 40-37 Clackamas.

Reese got a steal in the lanes, and Gutwig drove the baseline for a 3-point play, to up the gap to 43-37 with five minutes to play.

Lake Oswego narrowed the gap back to two points, at 43-41. And things got tense for the Cavaliers when Lake Oswego got the ball back on a steal by Laker star playmaker Jazz Johnson.

But when Johnson attempted to take the ball to the hoop against the guard of Clackamas sophomore Mitchell Fink, Fink hit the deck and Johnson was dinged with a charging foul, his fifth foul of the game.

Following a missed shot, the Cavaliers got the ball back when they forced a turnover through aggressive play in their half-court defense.

Gutwig took a long outlet pass from a teammate and was fouled as he made a layup on the fast break. He calmly sank the free throw, putting the Cavaliers up by five points, at 46-41, with 1:34 remaining.

Bankofier got an assist from Reese for another layup. And Bankofier and Gutwig made enough free throws down the stretch for the Cavaliers to hang on for the 51-46 victory.

Bankofier (15 points), Gutwig (10 points) and Reese (8 points) led a Cavalier offensive attack that saw eight players contribute points to the winning tally.

Gutwig, who got in early foul trouble, was money in the fourth quarter, when he scored all 10 of his points.

Funk and Mingledoff played pivotal roles on defense, guarding Johnson with the help of teammates and getting the 6-2 junior in early foul trouble. Johnson scored just eight points on the night, 13 below his league-leading 21 points-per-game average.

“Whether it’s defense or scoring, I’m doing whatever it takes for my team to win,” said Mingledoff.

“It hurt when our point guard fouled out,” said Lake Oswego coach Mark Shoff. “It’s only the second time he’s fouled out all season.... We don’t really have another point guard who can play like Jazz.”

Shoff commended the Cavaliers, “Clackamas played really good half-court defense tonight. They are senior dominated and it showed with their poise at the end. They deserve to be where they are.”

Shoff added, “We’re young and we’ll have a lot of kids coming back next year. We lost a lot of close games this year and hopefully, with senior leadership, we’ll be like Clackamas was this year, and win the close ones.”

Saturday’s win was the Cavaliers’ third win over Lake Oswego this season. The Cavaliers won two one-point games with the Lakers (55-54 and 43-42) in league.

Asked if Clackamas has ever beaten Lake Oswego three times in the same season before this year, Shoff said, “I don’t think we’ve ever even played them three times in a season before, so it probably is the first time.”

The last time Clackamas swept Lake Oswego in league was during the 2009-10 season.

Mingledoff

lights them up

Raekwon Mingledoff lit up the scoreboard for a career-high 28 points, as the Cavaliers topped the upset-minded Aloha Warriors 59-50 in a March 5 first-round game of the Class 6A boys basketball playoffs.

by: DAVID BLAIR - Raekwon MingledoffThe 6-2 senior wing hit six 3-pointers in the game and scored 20 points in the first half to lead the Cavaliers to a 32-25 halftime advantage.

The Warriors trimmed the gap to 37-34 in the third period, when the Cavaliers couldn’t get the ball to drop, making only 2-of-13 shots from the floor.

It was still a five-point game with three minutes remaining. But the Cavaliers played tough down the stretch to secure the do-or-die victory.

Markus Golder (11 points) and Keaton Bankofier (10 points) joined Mingledoff in double digits in scoring.

Senior wing Terrell Gayhart and 6-8 senior post Steven Boswell scored 17 points apiece to lead the Warriors.

It was the sixth loss in their last seven games for the upstart Warriors (13-13), who entered the contest ranked 34th in the state.

It was the ninth win in their last 10 games for second-in-the-state-ranked Clackamas, and the win advanced the Cavaliers to their March 8 showdown with Lake Oswego.