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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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Shorthanded Glads compete

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The Gladiators more than hold their own in a league meet with Molalla and Estacada


Shorthanded, because a number of athletes were away serving as counselors at outdoor school, Gladstone High School thinclads were competitive nonetheless in last week’s Tri-Valley Conference track and field meet with Molalla and Estacada.

Gladstone boys were especially impressive, turning in the top marks of the meet in nine of the 15 individual events. Still, because they were missing some key athletes, they dropped their dual to Molalla 75-61, while defeating Estacada 101-36.

“With everyone there, we would have beaten Molalla,” said Gladstone coach Greg Hess. “We had five guys counseling at outdoor school. We were missing three legs in the relays, Trevor Browning in the 400 and 800 and both relays, Andrew Conway in the pole vault, Nick Zerzan in the distances, Armand Jayne in the long jump, 200 and both relays, and Rowan Richter in the 200 and both relays.”

The Gladiator guys who did compete won a number of hotly contested events.

Gladstone junior Sean Williams won the javelin with a toss of 136-4, beating out Molalla’s Mont Child by just two inches.

Gladstone junior Mac McCaslin won two close races in the hurdles, defeating Molalla’s Drew Vandenbroeder, 17.11 to 17.20, in the 110 high hurdles; and finishing just ahead of Molalla senior standout Brody Olson, 43.51 to 43.66, in a close race in the 300 intermediates.

Olson was a state placer in the hurdles as a junior.

Gladstone junior Eric Prom was no less impressive in the short spring races. Prom (11.83) teamed up with Gladstone freshman Juesse Pummel (11.92) for a one-two finish in the 100, where they beat out Olson (12.02) and Molalla senior Scott Chance (12.10).

And Prom beat Olson by a whisker in the 200-meter dash, 24.07 to 24.08.

The 1,500-meter run saw Gladstone junior Harrison Jarrett gut it out for a narrow win over Molalla junior Cameron Fischer, Jarrett winning by under two tenths of a second, 4:39.35 to 4:39.52.

Gladstone sophomore Daniel Toh (10:55.04) got the best of Estacada sophomore Brendan Fordyce (10:58.62) for a win in the 3,000 meters.

Gladstone junior Zach Smith (54.90) headed the field in the 400 and Gladstone junior Kyle Kintz cleared 9-0, to win the boys pole vault by six inches.

Senior Kelsey Hathaway continued tough for Gladstone girls, winning the long jump (15-10-3/4) and triple jump (32-0-3/4). In the triple jump, she beat out Estacada junior Sarah Davies (31-11) by just 1-3/4 inches.

Hathaway also held her own with one of the state’s top Class 4A sprinters, finishing not far back of Estacada standout Tori Johnson in the 100 (13.03 to 13.49) and 200 (27.01 to 27.44).

“The times weren’t great because of the conditions,” said Gladstone girls coach Joan Kintz. “It poured down rain the whole time and it was windy.”

Other event winners for Gladstone girls included: senior Elena Otteson in the pole vault (9-0), junior Claire Bailey in the javelin (100-6) and sophomore Anika Wampner in the 400 (1:07.75).

“9-0 for Elena in the pole vault was pretty good, considering the weather,” Kintz said.

Gladstone girls defeated Molalla in the dual scoring 99-38, but the Gladiators lost to Estacada 86-55.

“We were missing a lot of kids — outdoor school, college visitations and the flu,” Kintz said.

The Gladiators traveled to McMinnville for a 10-team invitational meet on Friday. Gladstone boys scored 50 points and placed fifth; Gladstone girls scored 46-3/4 points and placed seventh.

McMinnville (202) and West Albany (130-3/4) were the top two teams in the boys meet; McMinnville (171-1/2) and Clackamas (122) were the top two girls teams.

Hathaway won the girls 400 in a season’s best of 1:00.31, but she was Gladstone’s only winner. She turned in a decent time despite a stiff headwind down the final straight away.

Hathaway also placed fourth in the girls triple jump (31-2) and fifth in the girls long jump (15-4-1/4). Gladstone junior Hannah Kent placed fifth in the javelin (102-9).

Gladstone senior Chelsea Sound placed fourth in the discus (106-8) and Elena Otteson cleared 9-0 for fourth place in the pole vault.

Gladstone boys had a host of athletes earn top-five placements. Junior E.J. Penn placed third in the triple jump (39-5-1/2), and junior Mac McCaslin placed third in the intermediate hurdles (42.59) and fifth in the high hurdles (17.25). It was only the fourth time Penn had competed in the triple jump and his mark is tops for the Tri-Valley Conference this spring.

Junior Sean Williams (139-2) and sophomore Roman Chub (139-2) went four-five in the javelin, junior Kyle Kintz cleared 12-0 and tied for fourth place in the pole vault, junior Zach Smith (72-1) and sophomore Skyler Bradford (71-9) placed fourth and fifth respectively in the hammer throw, and junior Harrison Jarrett placed fifth in the 3,000 (10:14.90).

Kintz’ mark in the pole vault was a lifetime best by six inches.

Gladstone thinclads return to Tri-Valley Conference competition this afternoon, when they travel to La Salle for a league meet with the Falcons and North Marion.

“We should have everyone back, and we’re looking for a good meet,” Hess said.

The Gladiators host the 13-team Dick Baker on Saturday, with field events starting at 11 a.m., followed by the running events at 12:15 p.m.