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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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Putnam is 2-0 versus top-ranked Sandy


The Kingsmen deal the defending state champs another loss in league

by: DAVID BALL - PUTNAMS SARAH ABRAMSONCompeting in arguably the toughest Class 5A softball league in the state, the Rex Putnam Kingsmen last week continued to prove themselves one of the top Class 5A teams, upsetting top-ranked Sandy 3-1, winning 7-5 at Sherwood, and giving the St. Helens Lions a run for their money in a 1-0 loss.

Heading into play this week, NWOC teams Sandy (No. 1), Liberty (No. 4), Putnam (No. 7) and St. Helens (No. 10) were all ranked in the top 10 in the state in the OSAA power rankings.

“I like what the girls are showing right now,” said Putnam coach Tiffany Strnad. “We’re playing well. Our pitchers have shown better ball control and that’s led to better defense. We still need a little more consistency on defense, but we’re playing a lot better.”

Strnad said her charges played “the best I’ve seen them play all season” in last Friday’s upset of the top-ranked Pioneers.

Putnam freshman Sarah Abramson, in her best outing as a Kingsman, struck out 11 Sandy batters, while allowing just one walk and five scattered hits. And her teammates supported her with near error-free defense, committing just one error in an intensely played game.

“[Catcher] Ashley Culp and Sarah did a great job,” said Strnad. “Sarah throws really hard, but Ashley and Sarah did a great job mixing up the pitches and throwing in some off-speed stuff. They stayed focussed all game long. It was definitely Sarah’s best outing.”

Sandy all-league catcher Rachel Rutledge started the game’s scoring with a solo home run over the fence in left-center field in the top of the fourth inning.

Sandy committed a rare error in the bottom of the fourth and the Kingsmen took advantage. Taylor Balfour reached on the miscue, stole second and third and scored with one down on a groundout by Maggie Waymire.

The game remained tied at 1-1 until the bottom of the sixth, when the Kingsmen pushed the go-ahead runs across.

Culp singled, stole second, moved to third on a passed ball and scored the game-winner on another RBI-groundout by Waymire.

Brooke Snyder kept the rally going with a base hit, advanced on a sacrifice bunt by Hayley Dolfay and scored on a double down the right-field line by Sydney Nichols.

Sandy all-league pitcher Sammie Byron pitched a 4-hitter, but she only struck out three Putnam batters and she issued three free passes.

“We didn’t get a lot of hits, but we put the ball in play and made them work,”Strnad said.

The win left Putnam (13-6, 6-2) tied with Sandy (15-5, 6-2) in second place in the NWOC standings, a game back of St. Helens (12-6, 7-1). The Kingsmen handed the Pioneers their only other league loss of the 2014 season, winning 2-1 in an April 15 game at Sandy. Sandy is the defending state champion in Class 5A softball.

Putnam was scheduled to play at cross-town rival Milwaukie (2-16, 1-7) this afternoon. The Kingsmen face a stiff challenge this Friday, when they play Liberty (16-4, 5-3) on the road. Liberty prevailed 9-7 in an April 23 game with the Kingsmen.

Last week’s 7-5 win at Sherwood was a real character-builder in which the Kingsmen had to overcome some major adversity. The team was shaken up in the third inning when infielders Taylor Balfour (shortstop) and Justice Duval (second base) collided when trying to chase down a ball hit up the middle. One of them was taken away in an ambulance.

Sherwood scored three runs and took a 3-2 lead in the inning.

With the score tied at 3-3, Putnam scored three runs in the top of the sixth to pull out the win.

Snyder led off the sixth with a double and scored on a base hit by Dolfay. Nichols moved Dolfay up with a sacrifice bunt, Taylar Schmidt walked and both runners scored on a two-out single by Kate Betschart.

Strnad says that Balfour appears to be fully recovered from the collision, but that Duval will likely be out of action for some time while she recoveries from a back injury.

Culp had a solo home run in the first inning of the Sherwood game. Snyder went 3-for-4 at the plate, with two doubles; Nichols went 2-for-2.

Last week’s game with St. Helens was a barnburner. Abramson (7 strikeouts, 3 walks) pitched a two-hitter; St. Helens pitcher Mariah Mulcahy (9 strikeouts, 2 walks), who was last year’s NWOC Pitcher of the Year, threw a one-hitter.

Culp singled to lead off the seventh for Putnam’s only hit of the game, and she was tagged out rounding third base for the final out of the game.

St. Helens scored with two-down in the first inning, on a walk, a stolen base, a groundout and a run-scoring base hit by sophomore Taylor Leal.