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Brought to you by John Sciarra, Bernard's Garage - Auto Repair INSIDER -


John Sciarra, Bernard's GarageWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's right around the corner and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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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Mustangs win a nailbiter

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The long relay, DeLaRosa and Norman prove the difference


It came down to the 4x400-meter relay and the triple jump, but Milwaukie girls stepped it up at crunch time and defeated St. Helens 79-65 in a Northwest Oregon Conference girls track and field meet held at Milwaukie on April 30.

Milwaukie girls beat their Lion counterparts in 10 of the 17 events contested, but the Lions kept in the meet with their depth.

“The triple jump was still going when we ran the relay, and I told the girls the meet was on the line [just before the start of the relay],” said Milwaukie girls coach Barrie Malcolm. “I told them they needed to win, and they came through. They led the whole race.”

Getting the job done in the relay were Becky Ponnay, Megan Miettinen, Marisa Witting and Tieara Norman. They won going away, 4:30.68 to 4:35.76.

Milwaukie senior Darienne DeLaRosa also got it done in the triple jump, leaping 27-9 to beat out St. Helens’ Angela Wilson by 2-1/2 inches for second place.

Norman had a great day all around, outclassing the field to win handily in the high hurdles (15.72), low hurdles (48.78) and long jump (16-11).

Jumping into a strong head wind, Norman beat St. Helens senior standout Kylie Reinholdt by a foot to win in the long jump.

“It was the best match-up of the meet,” said Malcolm. “Reinholdt is Tieara’s biggest competition in league. She’s jumped over 17 feet.”

Through competition last weekend, Norman was the Class 5A state leader in the high hurdles (15.35), second in Class 5A in the long jump (17-6-1/2), and she had the fourth-best mark in 5A in the low hurdles (47.41).

Junior Annette Sansburn was a double winner for Milwaukie girls in last week’s meet with the Lions, turning in the best marks of the day in the girls shot put (35-3-1/2) and discus (86-10). Her mark in the shot put was a personal record by a foot and it ranks her fourth in the NWOC.

Other winners for Milwaukie girls in the competition with St. Helens included Miettinen in the 100 (13.00) and 200 (27.89), senior Becky Ponnay in the 400 (1:04.30), junior Adalys Diaz in the pole vault (6-6), sophomore Samantha Persad in the javelin (98-1), and the Mustang girls 4x400-meter relay team (4:30.68).

Miettinen’s winning time in the 100 was a lifetime PR and the mark ranks her fourth in the NWOC in that event.

With the win, Milwaukie girls improved to 3-2 in league duals heading into today’s home meet with NWOC leader Wilsonville (5-0) and with winless teams from Putnam (0-5) and Parkrose (0-5).

Norman and Milwaukie freshman Shelby Jarvis had a good day last Friday, when they traveled to Gresham to compete in the 13-team Dean Nice Invitational.

Norman went toe-to-toe with Clackamas standout Alli Dickey in the high hurdles and edged the Cavalier junior 15.35 to 15.56.

“They were neck-and-neck until the Clackamas girl nicked the eighth hurdle,” said Malcolm.

Norman also leaped 16-9 and placed fourth in the long jump.

Jarvis made some noise in the pole vault, clearing 8-6 and tying for seventh place in the event. The mark ranks the Mustang rookie in the top 10 on Milwaukie’s list of all-time best female pole vaulters.

A rough start for

Milwaukie boys

Milwaukie boys had winners in only six of the 17 events, and they lost to St. Helens 81-64.

The Mustangs got off to a rough start, losing the 4x100-meter relay by just one hundredth of a second, 46.16 to 46.17.

“It was real disappointing,” said Milwaukie boys coach Chuck Nott. “We had a six or seven meter lead, but had a bad handoff on the final exchange.... Still, we’re excited about our chances in the relay at district, because we’ve finally got our four fastest guys together. Right now we’re the worst in the NWOC [in the relay] in terms of time, but I think we’re going to surprise some people.”

Dante Meade had a good day for Milwaukie, with winning marks in the 100 (11.40), long jump (20-4-3/4) and triple jump (42-5-3/4). His effort in the 100 was a personal record and it ranks him third in the NWOC.

Dante’s younger brother Devin Meade also had a good day, finishing runner-up in both the long and triple jumps.

“Their marks weren’t great, because they were jumping into a headwind,” said Nott. “But they had good competitive efforts.”

Nott said he was also pleased with the performances of Dante Meade, freshman Shawn King and sophomore River Meyer in the sprints.

King (11.75) finished not far back of Dante in the 100 and Meyer (56.46) won the 400-meter dash for the first time this season.

“It’s good to have Dante and Shawn King back from injuries,” Nott said.

Milwaukie boys also had winners in the high jump, where senior Jordan Stromvig cleared 6-2; and in the 800-meter dash, where senior Chris Spanovich turned in a 2:07.64 clocking, to win by just over a second.

With the loss, Milwaukie boys slipped to 1-4 in league duals.

Dante and Devin Meade had a good day on Friday, turning in some top marks at the Dean Nice Invitational.

Meade brothers

excel at Gresham

Dante placed second in the long jump with a leap of 22-1-1/4, a lifetime best by six inches. The mark puts him No. 4 in the state and it moves him up to No. 5 on Milwaukie’s list of all-time best long jumpers.

Devin (43-2) won the triple jump with a personal best effort of 43-2 and Dante finished runner-up in the event, with an effort of 42-6. Dante (44-9-3/4) and Devin (43-2) ranked first and second respectively in the NWOC in the triple jump this spring.

Portland Waldorf School had a few athletes take part in last week’s meet with Milwaukie and St. Helens, and the Wolfpack had overall winners in three events.

Portland Waldorf freshman Alijana Fisher (27.59) set the pace in the girls 200-meter dash, juniors Elizabeth Taylor (5:37.43) and Alma Baker (5:37.45) went one-two in the girls 1,500, and freshman Izaak King (4:34.80) tied St. Helens senior Bryan Strang for first place in the boys 1,500.