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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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Setting records at age 80

Milwaukies Wayne Sabin is in record form at the 2014 USA Track and Field Masters Indoor Championships


by: PHOTO BY JOHN DENNY - Tossing a 25-pound weight 30 feet is nothing for 80-year-old Wayne Sabin of Milwaukie. Sabin, who works out on a regular basis, won two national titles in the weight events and set a national age-group record in the super-weight throw at the USA Track and Field Masters Indoor Championships, held last month in Boston.An 80-year-old Milwaukie man is making a name for himself in USA Masters Track and Field.

Wayne Sabin travelled to the National Masters Indoor Championships in Boston in mid-March and did himself proud in the throwing events, capturing gold medals for the 80- to 84-year-old age division in the super-weight throw and in the shot put. His winning throw in the super-weight throw set a new national age-group record.

Sabin launched the hammer-like 25-pound super-weight 29-feet, 6-3/4 inches, bettering the old 80-84 age-group indoor mark by over three feet (Val McGann, Boston, 26-0-3/5, 2008).

His winning mark in the shot put was 34 feet, 10 inches.

“This is something I never expected to happen,” Sabin said. “I coached running events all my life and I was a runner in high school and college. I didn’t start throwing until 10 years ago, so I never in my life thought I’d be setting records in the weight events.”

Sabin says that it was a former athlete, Larry Norris, who got him started in Masters Track and Field, and the weight events.

The former athlete and friend was going to compete in a Masters meet at Silverton.

Sabin recalls, “He called me and said, ‘Why don’t you come and watch me?’ I went to the meet to watch him run and there were these old guys throwing the shot and discus, and I said, ‘I can do that.’”

Sabin has been competing in the throwing events in Masters Track and Field ever since.

He won gold at the national level for the first time last summer, while competing in the Masters Outdoor Nationals in Lyle, Illinois, winning the throws pentathlon, which includes five events — the shot pot, weight throw, discus, javelin and hammer.

He won the outdoor weight pentathlon in the 80-84 age division with a point total of 3,802. His marks were 95-3 in the hammer, 45-7-1/4 in the 12-pound weight throw, 33-4 in the shot put, 89-10-3/4 in the discus and 67-9-3/4 in the javelin.

Sabin, who entered 14 competitions last year, has his sights set on another national age-group record, the Outdoor Masters record for the 80-84 super-weight throw. The current record is 36-0-2/3, held by Harvey Lewellen, who is a member of the Oregon Masters Track Club with Sabin, and is a close friend.

by: PHOTO BY JOHN DENNY - Tossing a 25-pound weight 30 feet is nothing for 80-year-old Wayne Sabin of Milwaukie. Sabin, who works out on a regular basis, won two national titles in the weight events and set a national age-group record in the super-weight throw at the USA Track and Field Masters Indoor Championships, held last month in Boston.Sabin launched the super-weight just under 33 feet at an outdoor meet held at Western Oregon University in late March.

“Harvey set the record in Eugene,” said Sabin. “I’m going to the Hayward Classic in Eugene on June 29 and I’d like nothing better than to beat his record there. He’s in the next age division now, so if I get the record, he can’t get it back.”

Sabin’s accomplishments are all the more remarkable because he had a total knee replacement of his right knee in January of 2013.

But the accomplishments are no accident. He tries to keep physically fit by working out four to five days a week. At 10 a.m. every Wednesday you’ll find him at North Clackamas Park, touring the park with several other fitness buffs.

“We call it www,” said Sabin. “That’s not www as in the internet, but ‘Walk with Wayne on Wednesdays.’ We meet at the red wetlands sculpture and walk around three miles. Everyone’s welcome.”

On Mondays and Fridays your find Sabin at East Side Athletic Club, lifting weights or working out with the SilverSneakers. On other days you may find him at a local high school or at Clackamas Community College, working on weight-event technique.

Sabin says he plans to travel to Leon, France, next year for the World Masters Track and Field Championships.

Sabin’s notoriety in track and field is nothing new. It began way back in 1952, when he set a school record for the 440-yard dash, at 51.2, while competing for Springfield High School.

Asked why he works out and still competes in track and field at age 80, Sabin said, “Because it’s fun. That’s the No. 1 reason. And, for the health. It’s one thing to live a long life. But it doesn’t do you any good to live a long time if you’re not in good health.”

Genes may also have something to do with Sabin’s success. He is the son of former North Clackamas School District Superintendent Owen Sabin.

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