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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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Nothing comes easy in Tri-Valley baseball

Falcons eke out three wins, improve to 6-0


The La Salle Prep Falcons last week continued as the team to beat in Tri-Valley Conference baseball, winning all three of their games and improving to 6-0 in conference and 11-2 on the season. But none of the wins came easily.

The third-in-the-state-ranked Falcons scored one run in the bottom of the seventh in a 10-9 win over second-ranked North Marion on April 21. They scored a single tally in the bottom of the eighth to edge Molalla 2-1 on April 22, and they won a 3-2 barnburner at Molalla to close out the week.

“We were in three tight ball games and we were fortunate to be on the winning side in all three,” said La Salle coach Jake Austin. “A bounce or two goes the other way and we could have lost any one of those games. It just goes to show how tough our league is. In our league, you’ve got to be ready to play every day.”

The three wins left the Falcons (11-2, 6-0) two games in front of North Marion (14-3, 4-2) and Estacada (8-8, 4-2), who finished last week tied for second place in the TVC.

Last week’s 10-9 win over North Marion was a game with wide swings in momentum.

La Salle went up 3-1 with three runs in the second frame, but North Marion bounced back with five runs in the third to go up 6-3.

La Salle added six runs in the fourth and fifth to take a 9-6 lead. But North Marion knotted the score at 9-9, with two runs in the top of the sixth, and one in the seventh.

The Falcons loaded the bases in the bottom of the seventh, with walks by Austin Vaughn and Kelly Krumm, a fielder’s choice, and an intentional walk to Nick Johnson. Krumm then scored the game-winner with two down, on a passed ball.

Each team had nine hits. Krumm (3-run double), Dane Maben (2-for-4) and Connor Shride (2-for-5) led La Salle at the plate.

Three La Salle pitchers issued nine free passes to go with nine hits. They were supported by error-free defensive play.

“Defense won that game for us,” said Austin.

Junior Ian Basile was sharp on the mound in the 2-1 win over the Indians. He was around the plate and ahead of batters all game long, as he threw only 81 pitches in eight innings, striking out six, walking no one and hitting one batter, while scattering six hits.

Molalla scored its only run in the fourth inning. A baserunner reached on an error, advanced on a stolen base and groundout, and scored on a two-out double by Kurt Potter.

La Salle answered in the bottom of the sixth. Maben and Sam Wade singled with one down, advanced on a wild pitch, and Maben scored on a passed ball.

Molalla threatened in the top of the eighth, loading the bases with one down on two singles and a hit batter. Vaughn, playing shortstop, got the second out when he made the play at home on a ground ball, and Maben hauled down a fly in left field to end Molalla’s half of the inning.

Maben (2-for-3) then led off the bottom of the eighth with a base hit, advanced on a sacrifice bunt by Wade and a base hit by Vaughn, and scored the game-winner on a passed ball.

Keaton Franco pitched a complete game for Molalla, striking out three, walking one and yielding only five hits.

La Salle scored twice in the second inning and once in the top of the fifth in the Falcons’ 3-2 win at Molalla.

In the second, Krumm singled and Shride walked; the runners advanced on a sacrifice bunt by Michael Duarte; and they scored with two down on a two-run single by Dowhaniuk.

Molalla got a run back in the bottom of the fifth, scoring with two down on a hit batter and three base hits.

Leading 2-1, La Salle scored the game-winner in the top of the fifth. Maben walked advanced on a wild pitch and scored on a base hit by Vaughan.

Molalla answered with a single tally in the bottom of the fifth, scoring on a base hit, a stolen base and a groundout.

There was some drama in the seventh. The Indians had the winning run at the plate, when Duarte made a running catch down the left field line. Vaughn then hauled in a fly at shortstop to end the game.

Freshman Ole Arntson pitched the first five innings, striking out four and walking two, while scattering six hits. Dowhaniuk allowed no hits in two innings of relief. The pitchers were supported by near error-free defensive play.

Molalla pitcher Aaron Alexander struck out two, walked two and allowed just five hits in a complete game.

The Falcons entertain cross-town rival Gladstone (10-6, 3-3) tonight at 6:30; they play Estacada on the road on Thursday.

Gladstone had a tough week last week, dropping two close games to North Marion, 2-1 and 3-1.

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