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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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Glads skunk the Fishermen

Also: Gladstone gives 5A Roosevelt a game in a losing effort


by: JOHN LARIVIERE - Gladstone defensive lineman Dylan Wallace puts the pressure on Astoria quarterback Nick Strange in the Gladiators 49-0 rout of Astoria.Except for a few problems with turnover-itis, Gladstone looked tough in its Aug. 30 football opener with Astoria.

Gladstone committed five turnovers, three of them in the first quarter. But the Gladiators still won the game 49-0, and the visiting Fishermen never threatened to score.

Even with three lost fumbles and two intercepted passes, the Gladiators amassed 580 yards in total offense. Gladstone quarterback Austin Galvin completed 9-of-18 passes for 202 yards and three touchdowns; Handsome Smith (11 carries/91 yards) and Galvin (9 carries/54 yards) led a stable of 14 running backs.

Seven different Gladstone players scored touchdowns and Gladstone kicker Alex Amerpiour made all of his PAT kicks, as well as a 26-yard field goal.

Scoring touchdowns for Gladstone were Andrew Conway on a 66-yard pass from Galvin, Trevor Browning on a seven-yard run, Armand Jayne on a two-yard pass from Galvin, Kyle Wou on a seven-yard pass from Galvin, Galvin on a three-yard run, Wolf Forrente on a five-yard run, and Carter Watts on a 42-yard pass interception return.

The Fishermen’s biggest threat came near the midpoint of the second quarter, when a 40-yard pass play to the Gladstone 7-yard line was negated by a clipping penalty that brought the ball back to Astoria’s end of the field.

Except for the five turnovers, the Gladiators executed well for a first game. Gladstone went without a penalty in the first half and the Gladiators had only three penalties for 25 yards after the halftime break.

“We’re a lot more disciplined [than we were last year],” said Handsome Smith. “We’re a lot more mature. We learned from last year’s mistakes.”

Commenting on the fact that eight different Gladiators put points on the scoreboard, Smith said, “I feel good knowing we can share the ball like that.”

“I’m feeling good about the season,” said Conway. “There’s the one goal on everyone’s mind. We all have our minds set on winning league and the state championship. We just need to take it one game at a time and keep doing what we do.”

“We have additional motivation this season,” said Conway. “Jake Wheeler, he’s a part of the Gladstone brotherhood and he gives us motivation, especially for this game. We promised him a shutout, so it was good to get the shutout for him.”

The Astoria game was an endowment game for Wheeler, who is recovering from a neck injury that left him with no feeling below the chest. Conway noted that Wheeler and his father coached him and many of his classmates for two years in youth football.

Roosevelt 20, Gladstone 16

The Class 4A Gladiators dropped a tough one, losing 20-16 to Class 5A Roosevelt last Friday.

“We learned a lot of good lessons,” said Gladstone coach Jon Wolf. “They had more size and we got out-physicalled at times.

“But I was proud of our kids. Even though we didn’t play our best, we had a chance to win against a 5A team. I can’t complain about effort. Our kids played hard and they never gave up. And the things we did wrong are all fixable....

“We need to be more physical at the point of attack, and I need to do a better job of playmaking....”

The Gladiators led 10-7 at halftime and, after giving up two third quarter touchdown and the lead, they pulled to within 20-16 late in the stanza, when Handsome Smith scored from 37 yards out.

Gladstone’s only other scores came on a one-yard run by Zach Smith in the first quarter, and on a second-quarter field goal by Alex Amerpiour.

Roosevelt finished with a 432- to 274-yard advantage in total offense on the night. Teddy 6-2, 200-pound junior quarterback Kimane Domena completed 9-of-15 passes for 207 yards and he rushed for 63 yards and two touchdowns, to lead Roosevelt’s offense.

Galvin accounted for much of Gladstone’s offense, rushing 19 times for 138 yards and passing for 49 yards.

The Gladiators (1-1) are at Stayton (0-2) this Friday and they conclude the preseason on Friday, Sept. 20, when they play Philomath on the road.

Stayton lost to Molalla 46-19 last Friday. Philomath is off to a 2-0 start, with wins over Yamhill-Carlton (45-12) and Elmira (42-14).

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