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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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Pioneers make believers of Pacers

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Oregon City improves to 4-0 for its best start in seventeen seasons


The Oregon City Pioneers gained a few believers Friday night as they knocked off eighth-ranked Lakeridge 31-21 in an intensely played, highly charged high school football game at Pioneer Stadium.by: JOHN LARIVIERE - Oregon City linebacker Kiahve Dennis-Lee (20) says not on my watch as he breaks up a pass to Lakeridge star receiver J.R. McLaughlin in last Fridays 31-21 win over Lakeridge.

The win put the Pioneers at 4-0 on the season (1-0 in the Three Rivers League), giving them their best start since 1996, when an Oregon City team coached by Ed Burton went 12-0, before losing to Roseburg 16-7 in the big-school state final.

It was the first loss of the season for Lakeridge (3-1, 0-1), which had won big in three previous games, defeating Reynolds 35-18, Centennial 58-21 and North Salem 48-7.

“This is huge for me!” said Oregon City senior co-captain Zak Merwin. “It’s huge for the team. We haven’t gone 4-0 in I don’t know how long. It’s been a long, long time. Nobody thought we could do it with the adversity we’ve had. I’m lov’n it. It feels great!”

“This means a lot!” said Oregon City sophomore running back Trevon Bradford. “The pregame [online] predictions had nine people against Oregon City and only two for us. It’s nice that we can come out and prove people wrong. No one thought we could do it after we lost our coach. But we’ve come out and proven people wrong.”

The Pioneers have a chance to make more history this Friday, when they play Canby on the road. The Cougars (2-2, 0-0), who manhandled Lincoln 49-24 last Friday, have not lost a varsity football game to Oregon City since 1991.

“It’s just another game on our schedule,” said Oregon City senior Matthew Oades. “Our job’s to just take care of ourselves and do what we do. If we do that, the scoreboard will take care of itself.”

Last Friday’s 31-21 win was no fluke. The Pioneers scored on their first two possession and led the rest of the way.

Lakeridge junior Eric Dungey, who has been heralded as one of the top high school quarterbacks in the state, had his moments. The 6-4, 195-pound man-child completed 23-of-38 passes for 372 yards, and he rushed 30 times for 133 yards and two touchdowns.

But the Pioneer defense toughened up when it counted and Dungey did not compete a single touchdown pass.

“I think defense [was the key to winning the game],” said Oades. “Our defense played hard the entire game. They didn’t take a play off.”

The Pacers also hurt their own cause through uncontrolled emotions. They were penalized 19 times for 214 yards, with 12 of the penalties personal fouls. Dungey was dinged twice for hurdling wood-be tacklers, which is not permitted in high school-level play.

Oregon City senior defensive back Clay Valenzuela-Reece was quick to let the Pacers know they were in for a game as he picked off a Dungey pass on the seventh play of the game.

Five plays later, Oregon City senior quarterback Jon Hall capped off a 72-yard drive with a 20-yard touchdown pass to Oades.

Oregon City defenders forced the Pacers to punt on their next possession.

by: JOHN LARIVIERE - Oregon City defensive tackle D.J. Vandervort (66) teams up with Pioneer linebacker Jake Yoshimura to sack Lakeridge quarterback Eric Dungey in last Fridays showdown with the Pacers.The Pioneers took over at their own 36 and, on their second play, Jon Hall hit Bradford in stride 35 yards down field, and Bradford did the rest, turning the aerial into a 63-yard touchdown pass play.

Alex Canchola split the uprights for his second PAT, and Oregon City led 14-0 with three minutes remaining in the opening period.

Lakeridge got two touchdowns back in the second quarter, with Dungey capping off an 80-yard drive with a four-yard sprint to the end zone; and junior Tonga Tokelau scoring on one-yard dive, at the end of an eight-play, 67-yard drive.

Oregon City defender D.J. Vandervort blocked the PAT after the second score and Oregon City maintained the lead, at 14-13.

Canchola added a 33-yard field goal at the end of a 12-play drive late in the second quarter, putting Oregon City up 17-13 at the half.

The Pioneers then took control of the game in the third quarter, scoring on their first two possessions of the second half.

The first touchdown was set up by a 31-yard pass play from Mitchell to Bradford on a fake punt. Oades did the honors, hauling in an 18-yard pass from Hall for the touchdown.

Following a Pacer turnover on downs, the Pioneers upped their lead to 31-13 on an eight-play, 55-yard drive. Hall danced three yards to the end zone untouched for the touchdown.

Lakeridge struck quickly on its next possession. Dungey scored on a one-yard run and then passed to Joe Sindlinger for the two-point conversion to make it 31-21 Oregon City with 3:12 remaining in the third quarter.

But that was the Pacers’ last hurrah, as officials’ handkerchiefs were flying as often as the football in the ensuing play.

At one point late in the fourth quarter the Pacers had first-and-goal at the Oregon City 9-yard line. But several penalties later, they were faced with fourth-and-goal at the 50-yard line.

Vandervort, Kiahve Dennis-Lee, Jake Yoshimura and Conner Mitchell all made big defensive stops down the stretch, as two Oregon City fourth-quarter fumbles kept the Pacer comeback hopes alive.

Lakeridge finished with a 537- to 352-yard edge in total offense on the night.

J.R. McLaughlin was Dungey’s main target. The 6-2, 195-pound wide receiver hauled in nine passes for 239 yards.

Hall connected on 10-of-14 attempted passes for 137 yards and three touchdowns. Bradford (3 receptions, 96 yards) and Oades (7 receptions, 71 yards) were his top receivers.

Mitchell rushed 27 times for 178 yards, but the Pacers kept him out of the end zone.

Linebackers Dennis-Lee and Austin Bjorkman were Oregon City’s leading tacklers, Dennis-Lee with 11 tackles and Bjorkman with nine.