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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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Cavaliers set school record with 25 wins

Cavaliers win pretty, win ugly; advance in playoffs


by: JAIME VALDEZ - Clackamas second baseman Cole Scruggs (15) waves off right fielder Michael McDonald (2) and first baseman Jarrod Switzer (18) and hauls in a fly ball in the Cavaliers 5-0 shutout of Sunset. Defense has been a strong suit for the Cavaliers this spring, as theyve set a school record for most wins in a season.Clackamas High School’s baseball team last week continued on a mission, dispatching with Sunset (5-0) and Grant (8-7) in the first two rounds of the 2013 Class 6A high school baseball playoffs.

The May 22 win over Grant not only advanced fourth-ranked Clackamas to a Friday (May 24) quarterfinal game with fifth-ranked Thurston (22-7), but it put the Cavaliers at 25-3 on the season, setting a new school record for most wins in a season. The old record was 24 wins, set by Clackamas teams that won state championships in 2008 (24-7) and 2010 (24-6).

The second-round game with Grant was a wild affair, with a drenching rain leading to pitcher control problems that resulted in plenty of drama as the game wound down.

Clackamas went up 6-5, scoring one run in the bottom of the sixth on a base hit by Jared Bell, a double by Austin Kelly, and a run-scoring ground ball to second by Jake Iverson.

Grant moved on top 7-6 with two runs in the top of the seventh. The Generals reached Clackamas’ starting pitcher Taylor Stinson (4 strikeouts, 3 walks, one hit batter) for a base hit and a walk to lead off the seventh.

Kelly took over in relief with one down in the seventh and hit the first batter to face him, loading the bases. The Generals scored the tying run on an overthrow at first on a passed ball. Following an intentional walk, Grant brought the go ahead run home on a swinging bunt, where the Cavaliers got the out at first base. Kelly then struck out the next batter to retire the side, and Clackamas coach John Arntson gathered his troops for a pep talk.

Taylor MacClanathan drew a walk to lead off Clackamas’ half of the seventh. Pinch runner Josh Devore advanced to third on consecutive wild pitches.

Garrett Myers drew a walk on yet another wild pitch, and Devore raced home to knot the score at 7-7, while Myers moved to second. Bell (2-for-3) walked and he and Myers both moved up on a wild pitch.

And, after an intentional walk to Kelly, Ryan Gilbert hit a ground ball to third. Myers beat the throw home, and the Cavaliers celebrated the 8-7 victory.

“It was a wild and crazy rain-soaked game,” said Arntson. “It was an ugly win, but at this stage, we’ll take it.”

Arntson added, “It’s the fourth or fifth time this season we’ve won a game in the bottom of the seventh, so the kids went into [the bottom of the seventh] confident. When we huddled before the seventh, they had a very confident let’s-get-it-done attitude.... They keep battling until the end. They’ve done that all season.”

The Grant game was a battle from start to finish. The Generals scored three runs in the top of the first on a base hit, a hit batter, an error, a fielder’s choice and a two-out, three-run double.

Clackamas got one run back in the bottom of the first on three walks and a fielder’s choice. Jarrod Switzer got the RBI on a walk.

Clackamas knotted the score at 3-3 with two runs in the third, scoring on a walk, a groundout, a wild pitch, a RBI-single by Iverson and a run-scoring sacrifice fly by Switzer.

The Cavaliers took a 5-3 lead with two runs in the fourth, scoring on a triple by Cole Scruggs, a walk and a run-scoring base hit by Stinson. Scruggs scored the first run of the inning on a wild pitch.

Grant answered with two runs in the top of the fifth, scoring on a base hit, a walk, a passed ball and back-to-back run-scoring singles.

Stinson struck out four, walked three and hit one batter, while yielding seven hits in 6-1/3 innings. Four Grant pitchers combined to yield seven hits and 11 walks, while striking out four.

Cavs at the top

of their game

Clackamas High School hardballers were at the top of their game on May 20, as they opened the Class 6A playoffs with a decisive 5-0 shutout of Sunset. The Cavaliers played flawless defense behind starting pitcher Jared Bell and reliever Taylor Stinson, who together allowed only one baserunner in the seven-inning game.

Bell threw the first six innings, striking out five and walking no one in six innings of one-hit ball. Taylor Stinson made it three-up and three-down in an inning of relief. It was Bell’s tenth win in eleven starts this season.

by: JAIME VALDEZ - Clackamas junior Jared Bell and his teammates allowed only one baserunner in last weeks playoff win over Sunset.Sunset got its only baserunner in the second frame, when senior infielder Preston Nelson reached on a base hit to left. Nelson advanced to second on a sacrifice bunt, but was left stranded at second when the next batters were retired on a full-count called third strike and on a flyout to outfielder Ryan Gilbert in deep left.

Bell was especially sharp in the middle innings. The junior right-hander retired the side on eight pitches in the third frame, two batters on three-pitch strikeouts and a third on a routine flyout to center.

“All my pitches were working real well,” Bell said. “I was spotting my fastball real well, and my slider was moving. My change had good down action and my curve had good movement as well. I was constantly changing my pitches up, and keeping them off balance.”

Bell got help from his infielders, who made several tough chances look like routine plays. Clackamas shortstop Jake Iverson made a tremendous play to rob an Apollo of a base hit in the top of the fourth, hustling to get a ball behind the third-base bag and making the off-balance throw to first in time for the out.

“That was one heck of a play by our shortstop in the fourth,” said Clackamas coach John Arntson. “It was major league.”

“I think it was the best game we’ve played all year,” said Clackamas senior co-captain Austin Kelly. “No passed balls, some great defensive plays, no errors and only one baserunner....”

The Cavaliers reached Sunset ace Jake Neeson for six hits and they made their hits count, scoring four runs on four hits in the bottom of the second.

Stinson, playing designated hitter, got things started in the second with a lead-off home run down the left field line, his first of the year.

“The pitch was inside and low, right where I like it,” Stinson said. “I didn’t know [it was a home run] until the first base coach told me. I thought it was a solid line drive.”

Iverson (2-or-3) followed Stinson’s round-tripper with a base hit up the middle. Iverson stole second, moved to third on a passed ball, and scored on Jarrod Switzer’s groundout to second.

With two down, Taylor MacClanathan (2-for-3) reached on a single to right, advanced to third when Garrett Myers reached on a fielding error on a tough chance near the third-base bag, and scored on a balk. Myers than scored from second on a single to right by Bell. The Cavaliers had eleven batters in the inning.

The Cavaliers added insurance in the fourth. Switzer drew a walk on four pitches; pinch runner Nick Krska moved up on a sacrifice bunt by Ryan Gilbert and a base hit by MacClanathan, and Krska scored on a wild pitch.

“We came focussed and ready to play,” Stinson said. “Knowing we have a goal [of a state championship] and this is just one step towards that goal.”

“It all comes down to our pitching and our defense,” said Kelly. “We’ve got great pitching and our defense has been solid all year. I think we have easily one of the top defensive clubs in the state, and that takes the pressure off on offense.”

“We’re not playing just for ourselves,” Kelly added. “We’re playing for Arnie [Coach John Arntson], playing for [Arntson’s deceased son] Jake, and we’re playing for the community.”

“We’re like a brotherhood,” said Switzer. “We’ve all become close, we’ve got common goals and we’re willing to do whatever it takes to achieve those goals.”

With the win over the Apollos, the Three Rivers League champion Cavaliers upped their record to 24-3 on the 2013 season. The win advanced the Cavaliers to their May 22 second-round game with Grant (18-9).

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