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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



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.



Oregon City: 19703 S. Hwy. 213, Ste. 170



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.



Oregon City: 19703 S. Hwy. 213, Ste. 170



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



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


Milwaukie: 4200 SE King Rd.


Oregon City: 19703 S. Hwy. 213, Ste. 170


Canby: 1109 SW 1st Ave.


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


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OC girls prevail in defensive slugfest


Both teams struggle to find the basket, as the Pioneers dispatch with Clackamas 43-28

by: JOHN LARIVIERE - Oregon City senior guard Toria Bradford (23) attacks the basket, while Kaitlyn Reiner (left) and Peyton Carroll (33) defend in last weeks 43-28 Pioneer win over the visiting Cavaliers.Oregon City used free throws, sharper shooting from downtown and rebounding to pull away, as the fifth-ranked Pioneers knocked off fourth-ranked Clackamas 43-28 in an intensely played high school girls basketball game between two of the state’s top teams, played at Oregon City on Jan. 28.

The contest was a defensive battle all the way, with the visiting Cavaliers making only 12-of-40 (30 percent) of their shots from the floor and the Pioneers hitting on only 14-of-48 (29 percent) of their attempts.

It was the second lowest scoring game of the season for the Pioneers, who entered the contest averaging 65 points an outing; it was the lowest scoring game of the season for the Cavaliers, who were averaging 56 points coming in.

Rebounding was pivotal. Led by 5-7 senior wing Alyssa Durr (10 rebounds), 5-10 sophomore post Taylor Shaw (10 rebounds) and 5-10 reserve sophomore post Katie Kammerer (4 offensive rebounds), the Pioneers got extra shots by earning a 35-27 advantage on the backboards, with 11 offensive rebounds.

While Clackamas made just one 3-pointer, the Pioneers hit five of them.

Oregon City was 10-of-15 from the free throw line, while Clackamas made 3-of-5 attempts.

Thanks to aggressive defensive play at both ends of the floor and the consequent lukewarm shooting by both clubs, it was still a one-point game, with Oregon City up 13-12, with 3:31 left in the first half.

But that’s where the Pioneers made their move, rallying around can’t miss shooting by senior point guard Toria Bradford at the free throw line.

The Cavaliers were outscored 11-0 in the final 3-1/2 minutes of the first half, as they missed seven straight shots from the floor, while Bradford rallied the Pioneers with free throws.

She hit two free throws as the Pioneers began shooting one-and-ones with 3:21 left in the half.

Bradford added two more free throws a short time later, making it 17-12 Oregon City.

Sophomore post Taylor Shaw scored on a put-back, upping Oregon City’s lead to 19-12.

And Bradford closed out the half with a steal, followed by three more on-target free throws when she was fouled on a 3-point attempt, making it 22-12 Oregon City at the intermission.

Durr hit a 3-pointer to start the second half, upping Oregon City’s lead to 25-12, and the Pioneers had the game in hand.

Bradford (10 points) and sophomore guard Cierra Walker (11 points) were the only players on either team to reach double digits in scoring.

Sophomore post Peyton Carroll led the Cavaliers, with seven points.

“I used to go to Clackamas,” said Bradford. “This feels really good, because they were trash-talking, and we showed them. We took it to them.”

Bradford credited the win to team defense.

“Our defense was pretty solid,” she said. “We came out hard. We communicated really well and our rotations were solid.”

The win was especially gratifying for the Pioneers, because one of their top players, senior wing Jessica Gertz, spent most of the game on the bench, in foul trouble.

“Did it concern me that Jessica was in foul trouble?” said Oregon City coach Kurt Guelsdorf. “Yes. When you have a kid who’s scoring 18 points a game sitting for three-fourths of the game, you’re going to be concerned.

“But the other girls picked it up, like I knew they would.

“[Freshman] N’Dea Flye came off the bench and played great! Alyssa Durr upped her game to another level; Cierra Walker played great, which is something we’ve come to expect from her; and Toria Bradford was amazing. She played like her pants were on fire — attacking the basket, playing with a lot of heart, and a lot of Pioneer pride!”

Guelsdorf says he expects a highly competitive game when the two teams meet again on Feb. 18, at Clackamas.

“We did a great job on defense tonight,” Guelsdorf said. “But when we play them next time, a lot of shots that weren’t falling for them here, will fall for them at their place.... It should be another highly competitive game, just like it was tonight.”

The Oregon City Pioneers outmanned the struggling Lake Oswego Lakers, winning 78-23, in a Three Rivers League mismatch, played Friday at Lake Oswego.

The Pioneers had 12 players score and six Oregon City players scored 8 or more points.

Walker (15 points, 7 assists), Shaw (13 points), Durr (12 points) and Bradford (8 points, 7 assists) headed up the offensive assault. Walker was 5-of-8 from the field, with two 3-point baskets.

Shaw led Oregon City to a 38-16 domination of the backboards, with nine rebounds.

The Pioneers (12-5, 4-0) are idle this Friday. They host Lakeridge (5-12, 0-4) next Tuesday and they play Canby (13-5, 2-2) on the road on Friday, Feb. 14.

Canby gave West Linn a run for its money last Friday, taking the ninth-ranked Lions to overtime in a losing effort.