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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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Jacobs likes what he sees at Putnam

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'Things are in place for a great football program,' the new head coach says


Photo Credit: JOHN DENNY - Tim Jacobs, the new head football coach at Rex Putnam High School, has a background coaching defense, and its a good thing. Putnam had the worst defense in the Northwest Oregon Conference last year, giving up an average of 40.5 points a game en route to an overall record of 3-7.Tim Jacobs, who was hired as head football coach at Rex Putnam High School in May, says he likes what he’s seen at Putnam in his couple of months at the helm.

“I am very happy I am at Putnam,” Jacobs said. “Things are in place for a great football program.

“The administration sees the value of strong athletic programs and has been very supportive; Jesse Eveland, the new athletic director is a Rex Putnam alum and he is very invested in Putnam athletics and their success; the parents have been very supportive; the gridiron club has been nothing short of amazing; Jason McMahan, with Putnam youth football, has been great to work with; and there’s been great participation by players at summer workouts.

“We’ve averaged 35 kids, and from what I’ve heard, that’s considerably more than they had doing summer workouts last year.”

This is the first head coaching position for Jacobs, but he has been around athletics and football most of his life.

“My dad, Dave Jacobs, has over 40 years of high school coaching experience, a good portion of it at Crater High School,” Tim Jacobs said. “He retired from teaching 10 years ago, but he’s still coaching football.”

Tim Jacobs has coached since 2001, when he was a defensive line coach at Linfield. He’s coached at Lewis & Clark College since 2008, serving as defensive coordinator, while teaching physical education classes. He was a volunteer assistant in the football program at Phoenix High School in 2002, jayvee coach at Crater in 2003, and he was an assistant at North Medford High School for four seasons (2004-07), serving as defensive coordinator the last two.

Jacobs is a 1996 graduate of Crater High School, where he played football and basketball and competed in track and field. He earned first-team all-conference honors as a defensive end in football. He had a personal best of 59-11 in the shot put his senior year, but missed state because of an ankle injury.

Jacobs earned his bachelor’s degree in health education from Linfield in 2001. He went on to earn his masters degree in teaching and health eduction from Oregon State University, where the remainder of his education was paid for when he was awarded the Oregon Laurel Scholarship, which is based on “academic performance, test scores, extracurricular involvement and writing ability and creativity....”

Besides heading up Putnam’s football program, Jacobs will teach part-time in Putnam’s physical education department, while also working with at-risk freshmen students.

Jacobs said last week that he was still building his staff, but he had named seven assistants, many of them new to Putnam football.

Putnam wrestling coach John Telesmanich and longtime Putnam youth coach Keith Mason have signed on to help out. Telesmanich will serve as defensive coordinator and is also working with the offensive linemen. Mason will coach offensive and defensive linemen.

Former Portland State and Lewis & Clark strength coach Jerry Hill is coaching the freshmen team; Putnam alumnus Aaron Brown is helping out, working with the running backs and linebackers; Jafar Maurice is coaching wide receivers and defensive backs; Alex Morgan will be an assistant with the freshmen team.

And Jacobs’ father, Dave Jacobs, has left his job as an assistant at Phoenix High School, to work with his son. He’ll be the offensive coordinator. Tim and Dave Jacobs have worked together before, at Lewis & Clark and at North Medford High School.

Tim Jacobs said that the wing-T will become the Kingsmen offense, both in the youth and high school programs.

“Through all my travels recruiting at the college level, I found that the teams that were consistently the most successful were the teams that ran the wing-T,” Tim Jacobs said. “It’s relatively easy to learn and you can have success no matter your personnel, whether or not you have a good quarterback. And it doesn’t depend on having a dominant line.”

Jacobs said of his goals: “Short-term and long term, increasing the program numbers, both in youth football and in high school. With numbers comes competition and with competition comes victory. Long-term I’d like to have 25 to 30 incoming freshmen out for football every year....

“Improving strength and conditioning. Getting the guys to the point that they can succeed and play at a high level week-in and week-out....

“Short-term, our goal this year as a program — we want to get one of the four playoffs spots from our conference. We want to earn one of those playoff spots, control our own destiny.”

Jacobs replaces Brad Lewman, who resigned, after heading up the football program at Putnam for three seasons. Lewman’s teams compiled a record of 11-20. Putnam finished sixth in the eight-team Northwest Oregon Conference last fall, going 3-4 in conference and 3-7 overall.

The Kingsmen last season had the worst defense in the NWOC, averaging 23.6 points per game, to 40.5 points per game by their opponents.