Featured Stories

INSIDERS (Sponsored Content)

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

Other Pamplin Media Group sites


Cavs thrash Lions

Share

Clackamas is dominant in a 40-7 rout of West Linn


by: JON HOUSE - Dan Sherrell (left) and Brody Haehlen celebrate a touchdown in last Fridays 40-7 rout of West Linn.The Clackamas Cavaliers gained a few more believers Friday night at West Linn, as the Cavaliers ruined West Linn’s homecoming, dealing the Lions an humbling thrashing, 40-7, in a key Three Rivers League football matchup.

The lopsided win left Clackamas (6-0, 2-0) the only Class 6A football team in the state besides Tigard (6-0, 4-0) and Central Catholic (6-0, 2-0) still without a loss.

It also left the Cavaliers the only TRL team still unbeaten in league after just two weeks of league play.

“It’s great going 6-0,” said Clackamas senior Taylor Stinson. “People have doubted [our senior class] all through high school and now we’re proving them wrong. It shows that hard work does pay off....”

“We feel good being 2-0 [in league] and 6-0 [overall],” said Clackamas senior Cade Wilkins. “We’ve been looking forward to this season and our senior year for a long time. To jump off to a 6-0 start, it feels great!”

“We’ve worked hard for this,” said Clackamas senior lineman Trevor Dunn. “We’re playing as a team.... This shows how much of a family we are.”

Last Friday’s showdown at West Linn was a game that many people thought would be close and hard fought. But the Cavaliers scored on their first possession and were in command all the way.

“The key was our defense,” Wilkins said. “West Linn has a really good offense and we held them to a touchdown. Our defense really stepped up tonight!”

“Our offense was big too,” said Stinson. “Dan Sherrell is one of the best running backs in the state, so we figured if they man-coveraged Dan, we’d trust in our quarterbacks and turn them loose. They passed a lot tonight and we broke some big plays....”

“I think the keys were playing fast on offense and playing really aggressive defense,” said Dunn. “Kyle Anderegg, our noseguard, and cornerback Jaeden Abraham had really outstanding games. Kyle played hard, aggressive football the whole game; Jaeden made a couple of lock-down plays, where they could have scored, but didn’t.”

Clackamas senior quarterbacks Wilkins and Doonie Johnson and Clackamas receivers Stinson, Nick Krska, Keegan Daley and Brody Haehlen worked West Linn’s defensive secondary like a hot knife through butter.

The Cavaliers, as a team, completed 26-of-34 passes (76 percent) for 342 yards and three touchdowns, and they didn’t throw a single interception.

Johnson hooked up with receivers on 12-of-14 attempts for 158 yards and a touchdown; Wilkins completed 13-of-19 passes for 157 yards and a touchdown.

The Cavaliers also executed a halfback pass, with junior Jamieson Kennedy finding Keegan Daley open in the end zone for a 27-yard touchdown pass play in the second quarter.

Krska had a big night on the receiving end, hauling in 11 passes for 116 yards. Stinson had six catches for 106 yards and two touchdowns; Daley had three catches for 55 yards; Haehlen had four receptions for 54 yards.

Sherrell wasn’t idle. The 5-9, 170-pound senior carried 26 times for 153 yards and two touchdowns.

Clackamas amassed 558 yards in offense on the night. West Linn, which entered the game averaging better than 37 points an outing, was held to a net offense of just 191 yards.

West Linn 175-pound senior running back Louie Germaine rushed 20 times for 58 yards, as the Lions generated only 48 net yards in rushing offense. West Linn quarterbacks Hayden Coppedge and Connor Neville together completed 15-of-25 passes for 143 yards.

Sherrell capped off a 68-yard, 10-play drive with a 6-yard touchdown run on the Cavaliers’ first turn with the football.

Stinson hauled in a 4-yard pass from Johnson at the end of an 11-play, 77-yard drive to make it 13-0 Clackamas early in the second quarter.

A fumble deep in Cavalier territory then set up West Linn’s only touchdown. Cam Schmitz came down with a 20-yard pass from Coppedge in the end zone for the score.

Kennedy answered with his halfback touchdown pass, and the Cavaliers took a 21-7 lead into the locker room at halftime.

The two teams traded punts to start the second half.

by: JON HOUSE - Clackamas tight end Taylor Stinson (25) gets the jump on West Linn defensive back/running back Louie Germaine (42) for a reception in Fridays game at West Linn.Then Stinson hauled in a long pass from Wilkins and made his way to the end zone for a 66-yard touchdown pass play and a 28-7 Cavalier lead.

Clackamas defender Nathan Kemp recovered a fumble at the West Linn 33 on the ensuing kickoff. Three plays and two Lion penalties later, Sherrell skipped into the end zone from three yards out, upping Clackamas’ lead to 35-7.

As the third quarter was winding down, Brett Peterson intercepted a Lion pass at the Clackamas 2-yard line; and the game belonged to Clackamas.

The Cavaliers added two scores in the final period. Michael McDonald split the uprights on a 35-yard field goal.

Then, the Cavaliers’ rubbed salt in the Lions’ wounds, as Kemp sacked West Linn freshman quarterback Connor Neville in the end zone for a safety.

Kemp had three sacks in the game. Peterson had eight tackles, along with his touchdown-saving interception. Abraham made seven tackles and deflected two passes; Bryce Dickey made eight tackles.

With the loss to Clackamas, West Linn slipped to 1-1 in the TRL (3-3 overall). West Linn squares off with cross-river rival Oregon City (5-1, 1-1) this Thursday, at Oregon City.

The win gives the Cavaliers their best start to a season since 2005, when they lost their seventh game of the season and the league championship to Lake Oswego.

Ironically, Clackamas and Lake Oswego go head-to-head this week, playing a Thursday night game at Clackamas.

“The last time we beat them was my eighth grade year,” said Wilkins. “We split with them. We beat them the first time, then they beat us for the [youth league] league championship.”

“It’s a big game,” Stinson said. “They have a really strong program. I’ve never beaten them in high school. It would sure be nice to get some revenge.”

“We’re feeling pretty confident right now,” Stinson added. “But we can’t let up. The Three Rivers League is the toughest league in the state. We’re going to have to work hard in practice, take it one game at a time, and hope for the best.”

Asked if he thought the Cavaliers could win the TRL title this year, Dunn said: “Absolutely! If we stick to our game plan — keep a fast pace on offense and play hard and aggressive on defense, I don’t think anybody can beat us.”

Lake Oswego has only won two of its first six games this fall. But the Lakers have had one of the tougher schedules in the state, with losses to top-ranked Jesuit (28-21), fifth-ranked Central Catholic (35-14), fourth-ranked Southridge (31-13) and to West Linn (7-3).

And the Lakers appear to be getting their act together. Last Friday they knocked off then third-ranked Canby 35-14.

Heading into this Thursday’s game at Clackamas, Clackamas is ranked No. 2 in the state in the OSAA RPI rankings; Lake Oswego is ranked 15th.

Two other TRL teams besides Clackamas — Lakeridge and Canby — are also ranked in the top 10.