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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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West Linn matmen bag a trophy

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Pioneers make a strong showing; Gladiators make some noise


There was both good news and disappointment for local athletes at the 2014 OSAA High School Wrestling Championships, held Friday and Saturday at Portland’s Memorial Coliseum.

A large Saturday night championship-session crowd watched the West Linn Lions take a step towards putting their wrestling program back on the map, as the Lions finished second to state powerhouse Roseburg in the Class 6A team scoring, with six wrestlers placing.

It’s the first time since the Lions finished runner-up to Roseburg at state in 2007 that a West Linn wrestling team has brought home a trophy.

Roseburg, which qualified 22 wrestlers to compete at state, outclassed the field in the team scoring, tallying 272-1/2 points. The Indians advanced six wrestlers to the championship finals and five of the six won individual titles. West Linn scored 107-1/2 points, finishing 12-1/2 points in front of third-place Hillsboro (95).by: JOHN LARIVIERE - Oregon City senior Tanner Fischer (top) is frustrated after falling behind in his match with Roseburg freshman Haydn Maley in the 170-pound final of the 2014 Oregon 6A High School Wrestling Championships.

The biggest disappointment came in the finals matches of Oregon City seniors Devin Poppen (120) and Tanner Fischer (170). Both wrestlers had been ranked No. 1 in the state all season and they both fell just short of reaching their lifetime goals of winning state championships, losing close matches in the championship finals.

But it wasn’t all bad news for the Pioneers. Four of their six state-meet participants placed and their 69 team points earned them sixth place in the team scoring.

by: JOHN LARIVIERE - Oregon City senior Devin Poppen (right) battles Westview senior Joel Timmons in the 120-pound final of the Class 6A High School Wrestling Championships.It’s the eighth straight year that Oregon City wrestling teams have placed in the top seven in the state. The Pioneers had their baest team finish ever a year ago, when they finished second to David Douglas. Oregon City teams tied for fourth place in 2010, placed fifth in 2012, tied for fifth place in 2011, and placed seventh in 2007, 2008 and 2009.

There was also good news for Gladstone, which like West Linn, has visions of returning its wrestling program to the glory days of the 1970s and 1980s, when the Gladiators were always in the thick of things in the race for the state team title.

This year’s Gladstone wrestling program had eight wrestlers qualify for state and three of them placed.

A first for a

wrestling family

West Linn had the only champion from Three Rivers League schools in junior 145-pounder Tim Harman.

“This means the world to me,” Harman said, following his 6-3 decision over Barlow junior Chandler Michael in the 145-pound final. “I wrote this as my goal in my little gold book and I looked at it every morning before I went to bed and every morning when I got up. It was constantly on my mind....

by: MATT SHERMAN - Tim Harman“It means so much to me, because I come from a wrestling family, and I’m the first state [high school] champion. My dad Todd Harman wrestled for the Naval Academy. He wrestled for Lake Oswego and he was third in 1988, but he never won a state title.

“My grandpa [Mike Harman] was a two-time All-America. He wrestled for the Naval Academy and was an Olympic alternate. He wrestled high school in Iowa and placed second, but he never won a state title.

“His dad [Spade Harman] was an Olympic alternate, but he never won a state title [in high school wrestling].

“My older brother Ryan placed second and third in 2011 and 2012, but he never won a title.

“I’m starting a new family tradition. I’ve got a younger brother Sean coming up and hopefully he’ll keep the tradition going. He’s a seventh grader, and he’s pretty good now.”

Harman’s win in this year’s state final was no fluke. The talented West Linn junior finished the 2013-14 season with a perfect 38-0 record in collegiate wrestling.

Other West Linn placers included: senior Cameron Schmitz (195), second; junior Ryan Anderson (160), third; senior Ellis Eaton (285), fourth; senior Noah Bagley (220), fifth; and sophomore Jacob Taylor (152), sixth.

“We should be a strong tournament team again next year,” said West Linn coach Doug Samarron. “I think we’ll have more than one state champion next year, and I expect to have as many placers, if not more.”

A wheelbarrow

full of hurt

Poppen’s and Fischer’s losses in their finals matches were painful for Oregon City coaches, as well as for the wrestlers.

“It’s not the way any of us thought they would go out,” said Oregon City coach Roger Rolen. “They’ve both worked hard for this since age 6, wrestling two practices a day between club and high school. They’re great kids and they come from great families. They’ve worked hard and it’s been their dream forever to be state champions. Not to have their dreams come true is truly painful for them and for us. But it was not for lack of effort....

“It was a combination of many things that worked against them. Being ranked No. 1 all season, they had a target on their backs; the coaches of opposing wrestlers did a great job of scouting them. Their opponents knew what to defend and Devin and Tanner could never get their game-plans going....

“Tanner lost to a Roseburg kid. You build up a lot of steam when you’re wrestling for a team that is going for the state title. When you’re part of a team that’s going to win a state title, you have that extra motivation to get a [individual] title too.

“It was a bitter-sweet ending to their high school careers. Devin and Tanner will go down as two of the better wrestlers ever to come through Oregon City High School. It’s just such a shame that their high school careers had to end with a loss.”

Poppen lost his finals match by 8-5 decision to Westview senior Joel Timmons; Fischer lost his finals match by 7-5 decision to Roseburg freshman Haydn Maley.

The loss was especially painful for Poppen, because this is the third straight year that he has lost in the state final.

“It’s not very often that you have a kid that makes the finals three years,” said Rolen. “The last Oregon City kid to do it, to the best of my memory, was Ryan Snigirev [first in 1999, second in 2000, third in 2001, and first in 2002] in 2002.”

Devin Poppen

the ‘Pinmaster’

Poppen leaves Oregon City high school with school records for career pins (107) and most pins for his freshmen, sophomore and junior seasons.

He finished the 2013-14 season with 22 falls, and an overall record of 32-4.

Fischer’s loss to Maley was no less painful. It was Fischer’s first loss to an opponent from Oregon this season. Fischer, who placed third at state as a junior, finished his senior collegiate season with 25 falls and an overall record of 34-2, his only losses to an opponent from Idaho, and to Maley.

Maley’s record as a freshman was 34-5.

by: JOHN LARIVIERE - Michael GriffinOregon City nearly had another finalist in senior Michael Griffin, who wrestled up a weight at 182 all season, because the Pioneers had Fischer and senior Gabe Ellicott at 170.

Griffin placed third at 182, his only loss at the hands of Roseburg senior Max Hane by 10-6 decision in the 182-pound semifinals. Hane went on to defeat McNary senior Zach Hammerschmith by 12-6 decision in the 182-pound championship final.

Griffin bounced back from the loss to Hane with a 4-1 decision over David Douglas senior Thomas Ayala-Wooden and a 5-1 decision over Hillsboro junior Ty Cavender, to claim the third-place spoils.

Griffin, who was seeded fourth for this year’s tournament, also placed third at state in 2013.

“Michael wrestles Tanner in the practice room and the last two years he’s had to wrestle up, against kids who’ve outweighed him by 10 to 12 pounds.... He’s fun to watch, because of his non-stop motor. He never gives up. He’s always working to get that last takedown.”

Oregon City’s fourth placer was Ellicott. He finished sixth at 170, dropping a tough 6-5 decision to Aloha senior Maurice McSwain in the championship quarterfinals, losing to Crater sophomore Cavin Gillispie 9-8 in the third-place semifinals, and losing by 3-1 decision to Thurston senior Brandon Morgan in the fifth-place final.

“Gabe battled Tanner in the practice room but could never get that number one spot, so he wrestled second man all season,” said Rolen. “We looked at him as a darkhorse. If he’d wrestled on the other side of the bracket, I think it would have been him and Tanner in the final....

“Gabe nearly made the third place final. He lost his match with the kid from Crater in the last five seconds.”

Proud to be

a Gladiator

In Class 4A, Gladstone had a state finalist at 120 in senior Jacheal McMillon. It was the first time placing at a state tournament for the senior transfer from Washington’s Hudson’s Bay High School, who lost by major decision in his final.

“I wasn’t expecting this outcome at all,” said McMillon. “I had the number one seed in my second match, so I didn’t think that I’d make it to the final.”

by: JOHN LARIVIERE - Gladstone senior Jacheal McMillon (top) did himself proud at last weekends state wrestling championships, knocking off the top seed and advancing to the state final. McMillon is pictured wrestling Crook Countys Kurt Mode in the championship final.McMillon won his first match by 6-2 decision over Stayton senior Jordan Taylor. He upset top-seeded Quinton Hook 2-1 in the quarterfinals, and followed that up with a 7-5 win over Cascade junior Logan Humphrey in the championship semifinals.

“I failed a lot of classes at Hudson’s Bay and I can’t thank the Gladstone community enough for supporting me and giving me a second chance,” said McMillon. “I needed to get my whole act together and Gladstone athletic director Ted Yates fought for me to get me eligible. I’m grateful to Mr. Yates and to [head coach] Michael Hess, who pushed me to work as hard as I can, so that I could be the best that I can be....

“I’m proud of what I’ve accomplished and I hope I’ve made Gladstone proud of me....

“I’ll be a super senior next year, and I’m going to come back and give back to help the team get better. I’ll be in the room helping next year’s kids....”

“I’m very happy for Jacheal,” said Hess. “He’s got a tremendous work ethic. He was really dedicated to be the best that he could be. He had a great season! A great finish!”

McMillon is the first Gladstone wrestler to make a state final since Devon Renard earned state runner-up honors in 2010.

Gladstone had two other wrestlers place at this year’s state tournament. Gladiator junior Kyle Kintz earned fifth place at 132, and Gladstone senior Logan Good placed sixth at 182.

“I feel like I did pretty good,” said Kintz. “I wrestled a kid that I lost to at regionals and wrestled him a lot better. And I came back and beat a kid that I lost to in my first match and beat him in the fifth-place final....

“I’ve improved a lot over last year, when I lost my first two matches [at state]. Next year my goal’s to come back and win it.... I’m wrestling Greco and freestyle this year to get better.”

“Our program’s getting stronger,” said Kintz. “Last year we got four people to state and two placed; this year we got eight people here and three placed....

“If we can get more heavier weight wrestlers out, I think we could probably make a run at a team trophy [next year].”

Anderegg is

third at 220

Clackamas had three wrestlers place at this year’s Class 6A state meet. Junior Kyle Anderegg placed third at 220; junior Austin Brittle placed sixth at 126; and junior Zach Jett placed sixth at heavyweight.

Anderegg’s only loss was by 3-2 decision to Roseburg senior Tyler Kailiuli in the championship quarterfinals. He battled his way back through consolation and avenged the loss, beating Kailiuli 1-0 in the third-place finals.

Putnam junior Juan Hernandez was the only area wrestler to place in the Class 5A State Tournament.

Hernandez earned sixth place at 220, winning two of his four matches.