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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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Readers encouraging peace, safety, involvement

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As we continue to see extreme wildfire behavior across the state, Clackamas Fire District is also focusing on equally important local life-safety activities. The month of September is National Preparedness Month across the country.

Preparedness means getting you, your family, your home, and or business prepared in the event of a natural or human-caused disaster. Training and education comes in many forms and you can find out more by visiting us at clackamasfire.com.

The month of October is of great importance to the fire service because it represents Fire Prevention Week. This year, Fire Prevention Week is Oct. 6-12, and the focus is on preventing kitchen fires. Here are a few safety tips that everyone should know:

The leading cause of fires in the kitchen is unattended cooking. Keep anything that can catch fire (paper or plastic bags, potholders, oven mitts, wooden utensils, food packaging, towels, or curtains) away from your stove.

It is important to have a home escape plan and meeting place for your family.

Only working smoke alams save lives.

Remind your family that once a smoke alarm sounds, get out and stay out.

Be safe!

Fred Charlton

Clackamas Fire chiefby: PHOTO COURTESY: CLACKAMAS FIRE DISTRICT NO. 1 - Clackamas Fire EMS Officer Bill Conway hands out over 100 File of Life folders to residents of Rose Villa this summer to allow residents to write down all their important medical information and provide the best possible treatment to first responders.

Stay out of there!

U.S. involvement in the Syrian civil war is a terrible idea for a myriad of reasons and will only seek to hurt the outlook of United States standing around the world.

First, we have little to no support from our allies. Second, we are not sure what will happen if we do act and shoot a ceremonial “shot across the bowel” without a specific strategy or plan in place. The U.S. should not act when we can’t say for certain who was behind the chemical attack on the innocent people of Syria.

The president should not act just to save face because of the words he used with his “Red Line” speech in August of 2012. I hope members of Congress seek to seriously examine the ramifications of any actions when there is no good outcome that can be seen.

Kevin Moss

Sandy

Back to the drawing board

I just have to respond to Gary Duell’s of Sept. 4 letter headlined “Warning: Entering the Molinari zone.” I have to wonder what he has been adding to his kool aid.

It is true that the majority of our elected officials are not listening to the voters/taxpayers. This is why John Ludlow and Tootie Smith were elected to the Clackamas County Board of Commissioners. It is obvious that the majority of Clackamas County voters were not happy with the decisions made by the previous commission. As you will remember, they made their decisions based on their campaign contributions and not the will of the voters/taxpayers.

As far as the CRC, like I said, because of the commerce that travels across the Interstate Bridge to ease the flow of traffic would require more lanes. More lanes are not possible with light rail on the bridge. Besides, Washington said no. So if Oregon goes it alone and they build light rail on the bridge, being that the state border is in the middle of the Columbia River, does Mr. Duell want Oregon to build light rail to the middle of the bridge? Governor Kitzhaber is also not listening to us. He is still trying to find a way to build a new bridge that would include light rail.

It is also obvious that Mr. Duell voted for the commissioners who lost their re-election bid. Both John and Tootie are the best thing that has happened to Clackamas County in a long time. They listen to the citizens of Clackamas county and make their decisions based on the testimony of our citizens.

Mr. Duell comments on measure 3-401 saying that only 24 percent turned out for this election. I don’t remember the exact number, however, the opportunity was there for more voters to turn out. The end result: yes, 61 percent; no, 39 percent. John Ludlow and Tootie Smith were elected by a huge margin along with a much larger voter turn out than measure 3-401.

You see, usuallly when campaign contributors talk our elected leaders into working on their pet projects, our public safety suffers, our roads suffer, etc. These are areas that by no circumstances should be affected.

We need more people on the BCC like John and Tootie. They believe in the citizens of Clackamas County, they support the citizens of Clackamas County. And by no means will they allow any campaign contributors dictate our future. Mr. Duell, you sir, need to go back to the drawing board.

Jeff Molinari

Milwaukie

We welcome submissions from readers on local issues for our Opinion page. Please send your thoughts by noon Friday to Raymond Rendleman at This email address is being protected from spambots. You need JavaScript enabled to view it.. Keep Letter to the Editor submissions under 400 words; longer submissions will be considered for Community Soapboxes. Submissions may be edited for length, grammar, libel and appropriate taste. Letters must be accompanied by a full name, a telephone number and street address for verification purposes. Readers are also invited to call 503-546-0742 with story ideas and comments.