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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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No. 2 Cavaliers self-destruct

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Lakers win 42-18, end Clackamas win string at 6


by: JAIME VALDEZ - Clackamas quarterback Doonie Johnson is unable to escape Lake Oswego defenders Collln Calhoon (55) and Austin Wright (63), as Johnson is sacked during last weeks game with the Lakers. The Cavaliers could do little right, and Lake Oswego prevailed 42-18, ending a Cavalier win string at six games.It was a tough, tough night for the Clackamas Cavaliers last Thursday, as they could do little right in a Three Rivers League grid showdown with Lake Oswego.

The Lakers prevailed 42-18, taking advantage of a plethora of Clackamas miscues to pull away in the second half, outscoring the Cavaliers 21-0 in the final 13-1/2 minutes of play.

The Cavaliers entered the game as heavy favorites, sporting a 6-0 record and a second-in-the-state OSSA power ranking. Lake Oswego had had only two wins in its first six games.

The Cavaliers, just a week earlier had handled West Linn (40-7), a team that had beaten Lake Oswego 7-3 in a Sept. 27 game at Lake Oswego.

Had Clackamas won the game, it would have been the Cavaliers’ first 7-0 start to a football season in school history.

For whatever reason — nerves, overconfidence, lady luck — the Cavaliers struggled to execute, and it cost them.

The Lakers entered the game with confidence, despite their rough start to the season. They had prevailed in their last eight games with the Cavaliers and had not lost to Clackamas since 2004. And they had changed their offensive scheme since this fall’s loss to West Linn.

“Everyone was saying we didn’t have a chance [of beating Clackamas],” said Lake Oswego senior co-captain Craig Hodges. “But I knew coming out we could do it. We had a lot of momentum and confidence from Canby [a 35-14 Laker win on Oct. 4]. We just knew we were ready, despite what everyone was saying.”

“Everyone was saying Lake Oswego’s not going to be able to keep up with Clackamas,” said Lake Oswego senior co-captain Travis Sanders. “That Clackamas is going to win the Three Rivers League.... We studied game films and knew their tendencies. We had no doubt in our minds our guys were going to match up with them. We came into this game very confident. We were prepared, and we fought hard.”

Sanders noted, “We’ve completely changed our offense since [playing] West Linn. We’ve changed up our whole offensive scheme, from spread to power I. And obviously it’s working for us.”

Clackamas coach Joe Bushman offered some encouragement to his players following the loss: “Offense, defense, special teams, we didn’t get it done tonight. It wasn’t any one person. It was our entire team....

“The good news is we’re 6-1. We’re 2-1 in league and tied for first in the toughest league in the state. West Linn beat Lake Oswego, and we beat West Linn. We still have a chance to at least tie for the league championship....”

Heading into play this week, Clackamas (6-1, 2-1), Lake Oswego (3-4, 2-1) and Oregon City (6-1, 2-1) were tied for first place in the TRL. Oregon City and Clackamas meet this Friday at Clackamas, while Lake Oswego squares off with cross-town rival Lakeridge (5-2, 1-2), which was a 28-14 winner over Canby last Thursday.

Lake Oswego, which made the Class 6A state final last fall, is an eight-time defending league champion in the TRL.

“It’s too early to start talking about league titles,” said Hodges. “Right now I’m just looking to the next game. Lakeridge wants to beat us just as much as Clackamas did.”

The Cavaliers were their own worst enemies in last Thursday’s loss to the Lakers. They had four turnovers and they hurt their own cause with a partially blocked punt, a bungled fake punt play, missed tackles, and suspect defensive play defending against the pass, which resulted in two Laker touchdowns.

Still, the Cavaliers made a game of it for most of the first three quarters.

Lake Oswego fumbled the second-half kickoff, and Nathan Kemp claimed the miscue for Clackamas at the Laker 28. Six plays later, Dan Sherrell ran wide left four yards to the end zone. Doonie Johnson passed to Taylor Stinson for the two-point conversion, and the Cavaliers were within three points, trailing 21-18.

But that was the Cavaliers’ last hurrah, as they turned to self-destruct mode.

On the fifth play of their next possession, Clackamas quarterback Doonie Johnson threw a pass that was intercepted by Lake Oswego senior linebacker Nick Underwood at the Laker 36.

Ten plays later Lake Oswego 180-pound sophomore running back Max Mattern dashed through a gaping hole in the Cavalier line, broke several tackles, and rambled 18 yards for a Laker score and a 28-18 lead. Just 1:17 remained in the third quarter at the time.

The Cavaliers continued to help the Lakers out on their next possession, handing the ball over at the midfield stripe on a bungled fake punt attempt, when neither the punter nor the kicker could get a grip on the ball.

On their first play from the 50, Laker 6-2, 175-pound sophomore quarterback Mitchell Verburg found Will Burton open down field. Burton hauled in the ball and raced into the end zone untouched, upping the Laker lead to 35-18.

Mattern pounced on a fumble at the Lake Oswego 47 on the Cavaliers’ next possession. Four plays later Lake Oswego senior wide receiver Jordan Horak beat Clackamas’ defensive secondary and hauled in a 27-yard pass from Verburg. The scoreboard read Lake Oswego 42, Clackamas 18; and the game was in hand.

Most of the first half was a defensive battle, with a Cavalier miscue setting up Lake Oswego’s first score.

Lake Oswego senior cornerback Brandon Warner claimed a Clackamas fumble for Lake Oswego at the Clackamas 13-yard line near the midpoint of the first quarter. Five plays later, Lake Oswego junior quarterback Zach Parker dove into the end zone from the 1-yard line, for a 7-0 Laker lead.

The two teams then traded punts until the midpoint of the second quarter, when a partially blocked punt gained Lake Oswego possession at the Laker 40. Four plays later LO senior wide receiver Charlie Callen beat Clackamas’ man-to-man coverage and hauled in a long pass form Verburg for a 47-yard touchdown.

Sherrell was quick to respond, scoring on a 54-yard run to trim Lake Oswego’s lead to 14-7 with 3:33 remaining in the first half.

But Lake Oswego had momentum. And Underwood hauled in a screen pass from Verburg at the end of a six-play, 75-yard drive, putting the Lakers up 21-7 with 51 seconds left in the half.

The Cavaliers, in a hurry-up drive, drove deep on their next possession, with Michael McDonald splitting the uprights for a 34-yard field goal as time ran out on the first-half clock, making it Lake Oswego 21, Clackamas 10, at the intermission.

The Lakers finished up with a 474- to 298-yard advantage in total offense on the night.

Clackamas quarterbacks Doonie Johnson and Cade Wilkins, who had passed for 342 yards a week earlier in the 40-7 win at West Linn, were held to just 159 yards in the air.

Sherrell rushed 28 times for 142 yards in the losing effort.

For Lake Oswego, Verburg completed 13-of-20 passes for 270 yards and four touchdowns; Hodges rushed 24 times for 123 yards; and Horak had six receptions for 65 yards.

“We just didn’t execute,” said Clackamas senior co-captain David Reese. “We didn’t overlook them. We just didn’t come out ready to play, for whatever reason.... They’re a good team. They’re well coached and they played with a lot of heart. They just outplayed us tonight....

“This is tough. We wanted to show we could go undefeated. We wanted this one real bad.”

Reese added, “We’ll bounce back. We’ll work hard in practice and we’ll be ready for Oregon City.”

This Friday’s game with Oregon City could be a real barnburner. Oregon City, like Clackamas, has a 6-1 record. And the Pioneers have some skill players who have put up some impressive numbers.

Oregon City senior quarterback Jon Hall has completed 68-of-121 passes for 1,098 yards and 15 touchdowns.

Oregon City sophomore running back Conner Mitchell has rushed 191 times for 1,291 yards and six touchdowns.

Oregon City senior kicker Alex Canchola has made 8-of-9 field goals and 21-of-22 PAT kicks.

Oregon City’s top receivers are: Trevon Bradford (18 receptions/458 yards); Matthew Oades (26 receptions/313 yards) and Hunter Knighton (14 receptions/243 yards).

For Clackamas, Sherrell has 172 carries for 1,328 yards and 20 touchdowns; Johnson is 45-of-75 passing, for 558 yards; and Wilkins is 45-of-75 passing, for 606 yards.

Nick Krska (337 yards), Taylor Stinson (284 yards) and Brody Haehlen (190 yards) are the top receivers.