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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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La Salle Prep girls make the title game


But they fire blanks in the fourth quarter as they lose to Sutherlin in the final

by: JOHN LARIVIERE - La Salle senior post Andrea Novak (right) battles Sutherlin junior Ricki Mock for a loose ball in Saturday nights championship final of the 2014 Class 4A State High School Tournament.A dream season ended on a sour note for La Salle’s second-ranked girls basketball team, as the Falcons came up short in Saturday night’s championship final of the 2014 Class 4A State Tournament, losing to top-ranked Sutherlin, 52-40.

The Bulldogs finished the season with a perfect 27-0 record with the win.

La Salle finished up at 25-2 with the loss, it’s only other loss to Henley (56-46) on Jan. 2. Henley placed fourth at this year’s state tournament, dropping Philomath 56-36 in Saturday’s fourth-place final.

The loss to Sutherlin was especially tough for the Falcons, because they also lost in the final in 2011, when the seniors on this year’s team were freshmen. Before 2011, a La Salle girls basketball team had not made the final since 1984, which was the last time the Falcons were state champions.

Saturday’s state final was a lot closer than the final score might indicate. The game was close all the way, until the Falcons started firing blanks in the fourth quarter, allowing the Bulldogs to pull away.

Sutherlin led 12-9 at the end of the first period and 18-16 at halftime.

La Salle led 24-23 when Sterling Swift scored on a layup with 1:31 remaining in the third period.

But the Falcons missed on 3-of-13 shots from the floor in the final period, and the Bulldogs salted the game away.

It ironic that cold shooting cost La Salle the game, because in their state-tournament quarterfinal and semifinal games the Falcons had shot the lights out, while playing their best basketball of the season.

In a 63-36 quarterfinal rout of La Grande, the Falcons made 24-of-59 (41 percent) shots from the floor, including nine 3-pointers, just one shy of the tournament record for 3-pointers (Gladstone had ten 3-pointers in 2007).

In a convincing 62-54 semifinal win over defending state champion Mazama, the Falcons shot 45 percent overall and they were 8-of-14 (57 percent) from 3-point land.

Sutherlin on Saturday was led by 5-9 junior wing Olivia Gulliford (16 points), 6-0 sophomore wing Kayce Mock (15 points) and 5-6 junior guard Miranda Mendenhall (10 points, 6 assists).

Swift (15 points) and freshman Aleah Goodman (11 points) paced the Falcons in scoring.

Swift was also a force on defense, stealing the sphere five times.

Morgan McSmith (10 rebounds) led La Salle to a 34-30 edge on the backboards.

Goodman starred in the semifinal with Mazama. The 5-8 freshman talent scored a game-high 23 points, hitting 5-of-8 shots from the floor, including three 3-pointers. She also made 10-of-15 free throws, and came up with three steals.

Depth was also a factor in the win over the Vikings. Eight La Salle players scored, led by Goodman, Swift (9 points) and McSmith (9 points).

Amber Lease, a 5-4 sophomore, and Caileigh Smith, a 6-0 senior, scored 19 and 16 points respectively to lead the Vikings.

Mazama kept the game close despite La Salle’s sharp shooting from downtown by dominating the backboards and getting lots of second shots. The Vikings out-rebounded the Falcons 36-20, with 14 rebounds at the offensive end of the floor.

La Salle led 13-8 at the end of the first period, 27-20 at halftime, and 46-39 heading into the final period.

Mazama went on to defeat Seaside 43-38 in the third-place final, and the Vikings finished the year with an overall record of 22-4.

The Falcons took no hostages in their quarterfinal with La Grande, outclassing the Tigers in every phase of the game.

The Falcons hit five 3-point baskets in the first quarter alone, as they took charge from the outset. They led 19-8 at the end of the first period, and 33-16 at halftime.

McSmith hit La Salle’s ninth 3-pointer 2-1/2 minutes into the third period to put La Salle up by 29 points, at 45-16, and La Salle coach Kelli Widen turned the play over to reserves for much of the remainder of the game.

McSmith hit three 3-pointers and scored 11 points in the game to lead eleven La Salle players who contributed points to the winning tally.

Aleah Goodman (8 points) and Tori Goodman (6 points) both cashed in twice from downtown, while Ally Jansen (6 points) and Allison Ilg (3 points) also connected from 3-point land.

Andrea Novak (6 rebounds) led La Salle to a 37-27 advantage on the backboards.

Led by Aleah Goodman (4 steals), the Falcons forced 25 turnovers.

The Falcons worked their offense like a well-oiled machine, with assists on 18 of their 24 baskets. Novak and Tori Goodman were the top playmakers, each with four assists.

Auslin McDaniel-Perrin, a 5-6 junior, scored 11 points to lead theTigers.

Aleah Goodman was a tournament leader in scoring (14.0 ppg), overall shooting percentage (11-for-19, .579) and 3-point field goal shooting (7-for-14), and she was named to the state tournament’s all-tournament first team for her efforts.

The Falcons lose seven seniors to graduation off of this year’s standout team: Sterling Swift (5-8 wing), Courtney Crain (5-5 wing), Allison Ilg (5-6 guard), Andrea Novak (5-10 post), Morgan McSmith (5-9 wing), Katie Buerk (6-0 post) and Mattie Portash (5-9 post).

Expected to return are: juniors Makenzie Cook (5-7 post) and Tori Goodman (5-10 post); sophomores Ally Jansen (5-9 wing) and Shannon Tran (5-7 wing); and freshman Aleah Goodman (5-8 guard).