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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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Cav coeds fire blanks, bow out in two

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Cold shooting sinks Clackamas girls at the Moda Center


by: JON HOUSE - Clackamas junior Jordan Rasberry leaps high to claim a rebound in Clackamas state tournament game with Beaverton.It was a tough state tournament for Clackamas High School’s girls basketball team.

The fourth-ranked Cavaliers bowed out of the 2014 Class 6A State Tournament with two straight losses, losing to eighth-ranked South Salem 53-45 in the March 13 breakfast-bracket consolation semifinals, after a stunning 40-26 loss to fifth-ranked Beaverton the day before.

South Salem went on to defeat third-ranked St. Mary’s 50-48 in the Saturday’s consolation final, while Beaverton lost to sixth-ranked Westview 49-40 in Saturday’s third-place final.

The state-quarterfinal loss to the Beavers was especially painful for the Cavaliers, because it was their lowest scoring game of the season, and Clackamas had handled Beaverton twice in preseason, winning 69-51 in early December and 48-30 in mid-January.

But the Beavers had come a long way since the earlier games. They came out confident, held their own with the taller Cavaliers on the backboards, and rallied around an aggressive match-up zone defense to disrupt the Cavalier offense.

The Cavaliers turned the ball over seven times in the first quarter and they went scoreless from the field in the opening period, as the Beavers rolled to a 12-5 first-quarter advantage.

A rebound basket by Beaverton 5-6 senior guard Danielle Hartzog five minutes into the game put the Beavers on top for good, and Clackamas was playing catch-up the rest of the way.

The Beaver lead was 19-9 when 5-5 junior Allison Mueller hit a 3-pointer late in the second period.

Kaitlyn Reiner answered with a trey for Clackamas, and the Beavers went into the locker room at halftime up by seven points, at 19-12.

Reiner made it a five-point game, at 25-20, when she hit a second 3-pointer with 1:42 remaining in the third period.

But a steal and fast-break basket by 5-7 sophomore Alyssa Christiansen made it Beaverton 27, Clackamas 20, heading into the final period.

The Cavaliers turned the ball over on three of their first six possessions of the fourth quarter.

And when Beaver junior post Dagny McConnell hit a 6-foot jumper with 4:23 left to play, the Beaver lead was 34-22, and it was all over but the shouting.

The Cavaliers were an ice-cold 8-of-29 (28 percent) from the field for the game. The Beavers forced 18 turnovers, while committing only six.

And McConnell led the Beavers to a 28-25 edge on the backboards, with six rebounds.

Erica Pagano had eight rebounds to lead Clackamas.

Hartzog headed up a balanced offensive attack for the Beavers with 13 points.

Pagano was high-point for Clackamas, with 9.

When Clackamas and South Salem met in Thursday’s consolation semifinals, the Saxons, like the Beavers, were no strangers.

Clackamas had opened the 2013-2014 season with a 58-49 loss to South Salem, but had avenged that loss in mid-December, with a 51-49 victory.

The Saxons were highly motivated as they faced the Cavaliers a third time, knowing that a win would give them a chance to win a trophy at a state tournament for the first time since 1984.

After trailing briefly at the start of the game, the Saxons went on an 8-0 run, to go up 12-6. And they never trailed after that.

A 3-pointer by 5-7 senior Jenessa Bodine made it 30-21 South Salem at halftime.

Pagano hit a jumper with 2:40 to play to cut South’s lead to 46-42. But the Saxons made 7-of-8 free throws down the stretch to seal the win.

It was the 13th win in their last 14 games for South Salem, which played top-ranked South Medford tough in a 46-35 losing effort in the state-tournament quarterfinals.

The Saxons had balanced scoring, led by 5-10 sophomore Jordan Woodvine (15 points), Bodine (12 points, 3 assists) and 6-2 junior Katie McWilliams (10 points, 5 assists).

Reiner led Clackamas with 15 points. The 5-5 senior playmaker also hauled down a game-high nine rebounds, to lead the Cavaliers to a 30-27 edge on the backboards.

But the Cavaliers struggled once again with their ball handling, committing 17 turnovers. And they were lukewarm in their shooting, connecting on 16-of-42 (.381) shots from the floor.

The Cavaliers finished the year with an overall record of 21-7, after going 8-2 in the Three Rivers League, losing only to Oregon City.

The Cavaliers should be very competitive next season, as they and Oregon City leave the TRL to join the Mt. Hood Conference.

The Cavaliers will miss senior leaders Reiner, Pagano and Sydney Azorr. Pagano and Reiner were both first-team all-league selections this season, while Azorr gained honorable mention in the TRL all-star balloting.

But Clackamas will return a host of players who saw action on varsity this season, including: juniors Erin McDonald (5-9 guard/wing), Kaleah Walterman (5-8 post), Jordan Rasberry (5-11 post) and McKenzie Giancola (5-9 wing); sophomores Peyton Carroll (6-3 post), Emily Melton (5-6 wing) and Marissa Kelly (5-9 wing); and freshmen Maddy Oakden (5-7 wing), Taylor Morris (5-1 guard) and Miranda Dahmen (5-10 post). McDonald was a second-team selection in the TRL all-star balloting.