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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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Mustang thinclads handle their cross-town rivals


Milwaukie girls go 4-3, surprising their coach

by: DAVID BALL - MILWAUKIE SOPHOMORE TIEARA NORMANMilwaukie High School thinclads closed out the Northwest Oregon Conference dual season on a bright note, dropping cross-town rival Putnam in a May 7 league meet at Milwaukie.

The Mustang girls defeated their Kingsmen counterparts 83-52 and finished the dual season with a 4-3 record; Milwaukie boys won 75-69 and finished up at 2-5.

Teams from Wilsonville and Parkrose were also at the meet. Wilsonville girls won counting dual competition with Milwaukie (111-34) and Parkrose (126-18) and went 7-0 on the dual meet season. Wilsonville boys beat Milwaukie (101-45) and Parkrose (121-24) and finished up at 6-1, trailing only Sandy (7-0) in the NWOC dual scoring. Milwaukie boys and girls also dominated Parkrose in a nonscored dual.

Putnam picked up its first dual win of the season in its dual with Parkrose, the Kingsmen boys winning 94-43 and the girls winning 73-48.

“We had a winning season and, with our youth and inexperience, that was unexpected,” said Milwaukie girls coach Barrie Malcolm. “I’m very proud of the girls for what they’ve accomplished.”

Malcolm said it was numbers that made the difference for Milwaukie in last week’s dual match-up with Putnam.

“Putnam has some good athletes,” Malcolm said. “But we’ve got more athletes and we were able to load up and beat them with our numbers. We did especially good in the throws and distances.”

Milwaukie senior Marisa Witting (2:49.07) and Milwaukie freshman Elsa King (2:51.94) crossed the finish line in front of Putnam’s top runner in the girls 800; Milwaukie senior Nada Mannai (12:53.52) crossed the finish line in front of Putnam’s top runner in the 3,000; and Mannai (5:49.50) and sophomore Marissa DeLaRosa (6:09.55) went two-three versus Putnam in the 1,500.

Mannai’s times were both lifetime bests and Witting’s time in the 800 was a PR.

Milwaukie sophomore Samantha Persad (102-8) had the second best throw of the day in the javelin; Mustang sophomore Kenady Hammond (96-11) had the second-best throw of the day in the discus; and Milwaukie junior Annette Sansburn (32-0) was second only to Putnam sophomore Angela Arrington (32-3) in a heated competition in the shot put.

Hammond’s mark in the discus was a four-foot PR and Persad was over 100 feet in the javelin for the very first time in competition.

Persad also cleared 4-6 for second place overall in the high jump.

It was a battle between two of the NWOC’s top female athletes in the hurdles and in the long jump.

Milwaukie sophomore Tieara Norman (16.04 and 46.43) got the best of Putnam senior Bella Geist (16.62 and 47.46) in both the 100-meter high and 300-meter low hurdles. Norman’s mark in the low hurdles was a season’s best.

Parkrose freshman standout Jewell Boland (17-4-1/4) got the best of Norman (17-1) in the long jump.

Putnam freshman Audrey Bright gained some believers when she cleared 9-0 for the top mark of the day in the girls pole vault.

Mustang guys

get the Kingsmen

“Because Wilsonville is so strong and we knew we didn’t have a chance against them, we focussed on Putnam,” said Milwaukie boys coach Chuck Nott. “The distances sealed the win for us. We swept [Putnam in] the 1,500 and 800 and went one-two in the 3,000.”

Milwaukie senior Chris Spanovich (10:09.28) and Mustang sophomore Max Doman (10:09.33) were the first two runners to cross the finish line in the boys 3,000 meters, finishing just ahead of Putnam senior Logan Anspach (10:14.90).

Spanovich (4:39.03) also led the Mustang sweep of Putnam in the 1,500.

Milwaukie freshman Ben Davis (2:15.80) led the way in the 800.

Nott said that Milwaukie also picked up pivotal points from senior Jose Rubles in the hurdles. Nott said that Robles picked up a surprise win over Putnam in the high hurdles (18.07) and earned crucial second-place points from the Kingsmen in the intermediates (47.45).

“We had Jose as a possible second in the high hurdles,” said Nott. “When he won it, that was a turning point for us. We knew then that we had a pretty good chance of winning the meet.”

There was a showdown between the best jumpers in the NWOC in the boys long jump. Putnam senior Bryan Marlatt (21-6-1/4), Wilsonville senior Alex Roberts (21-0-3/4) and Milwaukie senior Dante Meade (20-2-1/2) went one-two-three respectively in the event. Milwaukie sophomore Wes Johnson picked up a point for the Mustangs, placing third in the dual with Putnam, with an effort of 19-8 in the long jump, a personal record by a foot.

Meade won the triple jump handily, soaring 43-11. Marlatt (6-0) was the class of the field in the high jump.

Milwaukie sophomore Tui Tuitele was tough in the weight events, finishing runner-up to Parkrose senior Chad Lott (137-1) with an effort of 123-4 in the discus; and second only to Wilsonville senior Kory Peterson (43-2) with an effort of 41-8 in the shot put. Tuitele’s mark in the discus was a personal record.

Putnam senior Tyler Strauss (11.45) finished a close second to Wilsonville junior Micco Mills (11.35) in the 100. And Putnam senior Hank Benson cleared 12-0 in the pole vault, finishing second to Wilsonville senior Kyle Roberts on misses.

The NWOC district championship meet runs Thursday and Friday at Sandy High School.

“We’re real young, so we’d be happy with middle of the pack,” Nott said. “We’re pulling some kids out of some events so they can focus on the events that they could do well in at state.”

Nott said Dante Meade should contend for a berth at state in both the long jump and triple jump and his brother Devin should be a contender in the triple jump.

Nott also says he likes Jordan Stromvig’s chances in the pole vault and high jump and Griffin Johnson’s prospects of making state in the pole vault.

Milwaukie girls coach Barrie Malcolm said he’s got several girls who have a shot at advancing to state if they can get it together at district, including: Norman in both hurdles races and in the long jump, senior Megan Miettinen in the 100, senior Becky Ponnay in the 400, Sansburn in the shot put and freshman Shelby Jarvis in the pole vault.

He said he expects a very heated competition in the girls long jump, where there are three athletes who have gone better than 17 feet — Norman (17-6-1/2), Boland (17-4-1/4) and St. Helens senior Kylie Reinholdt (17-1). State qualifying is 17-2.