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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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Mustangs come within a game of advancing to Knight


They rally to beat Cleveland, but come up short in Fridays playoff game at fourth-ranked Lebanon

by: JAIME VALDEZ - Senior playmaker Karissa Delaunay goes on the attack in Milwaukies come-from-behind win over Cleveland.Intent on taking another step towards a trip to Knight Arena and the 2014 Class 5A State Tournament, Karissa Delaunay and Merrily Jones stepped it up a notch in the fourth quarter and rallied Milwaukie to a 49-46 come-from-behind win over Cleveland in a March 4 play-in game of the Class 5A high school girls basketball playoffs.

The Mustangs trailed 33-24 after Cleveland senior wing Antonia Washington cashed for a 3-pointer at the start of the fourth quarter.

But then the Mustangs began to take control, as they rallied around the heroics of Delaunay and Jones to out-score the visiting Warriors 25-16 in the final period and claim the spoils.

“My head was kind of out of it in the first half,” said Delaunay. “I knew we’d have to bring our best in the second half if we wanted to keep going.”

“It’s loser out now,” said Jones. “I remembered last year going down to Knight [Arena] and watching the team play. I want to get back there, and play. I didn’t want the season to end here tonight, on our home floor.... The crowd was great tonight!”

Delaunay and Jones both battled as if their lives depended on it in the fourth quarter of the play-in game with the Warriors.

Delaunay scored 12 of her 16 points in the final period, going 2-for-2 from the field and a perfect 8-for-8 at the charity stripe. The senior point guard also sparked the Mustang offense with six assists on the night.

Jones went 3-for-4 from the field in the final period, hitting two momentum-building 3-pointers and hauling down half a dozen rebounds. She scored a game-high 20 points, hitting four 3-pointers. And the 6-2 sophomore post claimed a career-high 18 rebounds, while rejecting three shots.

The Mustangs also got a big fourth quarter from sophomore guard Alexa Mulford, who hit two huge baskets in the fourth quarter and set up inside buckets by Delaunay and Jones with crisp passes.

Things looked grim for the Mustangs when Cleveland 6-2 star post Taylor Ristvedt turned a fast-break basket into a 3-point play, putting Cleveland back up by 9 points, at 38-29, with 5:53 to play.

But Delaunay was fouled as the Mustangs moved the ball up the floor and she calmly swished a pair of gifters, trimming the Warrior lead to 38-31.

Following a Cleveland miss, Jones hit a 3-pointer on the fast break, and the Mustangs were within 4, trailing 38-34.

The Warriors missed on an attempt from 3-point land.

Mulford found Delaunay open under the basket for an easy layup, and the deficit was down to two points, at 38-36.

Ristvedt scored on the fast break to make it 40-36 Cleveland with 3:54 to play.

The two teams traded misses; Jones claimed the rebound following the Warrior miss and fired the ball down court to Mulford, whose fast-break layup trimmed Cleveland’s lead to 40-38.

The Mustangs forced a turnover with their full-court press.

Mulford found Jones open under the basket for a layup, and it was all tied up, at 40-40, with 2:41 to play.

Jones rebounded a Warrior miss. And, with 1:46 remaining, Jones found nothing but net on a 3-pointer from the corner, and the Mustangs led for the first time since the opening seconds of the second half, at 43-40.

Jones rebounded another Warrior miss; Delaunay hit 6-of-6 free throws down the stretch, and the Mustangs hung on for the hard-fought 49-46 victory.

“This means a lot to me,” said Delaunay. “Being able to go to the playoffs with a new team, it’s awesome! I’ve never made it this far before.”

Delaunay noted that at her former school, Barlow, her team advanced to postseason play her freshman year, but lost in the play-in round.

“After losing two good players [senior Shelby Enevoldsen and junior Chloe Hester] to injuries and losing six seniors [to graduation], people didn’t think we’d be very good this year,” said Jones. “But we’re proving them wrong.”

The first half was hotly contested, with Milwaukie sporting its biggest lead of the night, at 14-7, when Jones connected on a 3-pointer. But the Mustangs missed their next six shots from the floor, and Cleveland closed the gap to 18-17 by the intermission.

Both teams struggled to get shots to drop much of the night. Cleveland was 20-of-66 (.303) from the field. The Mustangs made only 10-of-37 field goals (.270) in the first three periods, but they were 7-of-10 from the floor (.700) — with three 3-pointers — in the final period.

Ristvedt (17 points) and 5-11 senior forward Emily Rommel (13 points) paced the Warriors in scoring.

Cleveland, which went 10-2 and finished second in the PIL, finished the season with an overall record of 12-12 with the loss.

For the Mustangs, it was their 10th win in their last 12 games. The win advanced Milwaukie to a March 7 state playoff game at Lebanon, with a berth in the eight-team Class 5A State Tournament on the line.

The Mustangs didn’t fare as well in last Friday’s game with the fourth-ranked Lebanon Warriors, losing 39-28. It was the 12th straight win for the Warriors.

The Mustangs stayed close, but they faded in the fourth quarter, when Lebanon increased a five-point lead to 11 points.

Jones (10 points) was the only Milwaukie player to score in double figures.

Ellie Phillips, a 5-9 senior wing, paced the Warriors with 14 points.

With the win, Lebanon (20-5) earned a spot opposite fifth-ranked Bend (21-4) in the Class 5A quarterfinals at Eugene’s Knight Arena.

Milwaukie finished the year with an overall record of 15-11.