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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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Local schools examine security

The 20-year-old killer who stalked the halls of a small elementary school in Newtown, Conn., Friday morning left more than two dozen bodies in his wake and forced dozens of Portland-area school districts to consider the possibility that something similar could happen here.

Across the country, school leaders tried to calm the nerves of dread-ridden parents who watched in horror as details emerged from the shooting deaths at Sandy Hook Elementary School.

Portland-area school districts issued notices shortly after the shooting, reassuring parents that safety measures in place — video cameras, school resource officers, lockdown drills, and more — are well-adept at protecting students in the event of an emergency.

“The horrible tragedy in Connecticut serves as a reminder of the importance of the emergency drills and protocols we have in place to help keep our schools safe,” said Athena Vadnais, spokeswoman for the Gresham-Barlow School District. “The district is confident the safety measures we have in place will do what they’re designed to do. We prepare for various emergencies and practice regularly to respond to intruders and other emergencies.”

Adam Lanza used an AR-15 semi-automatic rifle to kill 20 Sandy Hook students — mostly first graders between ages 6 and 7 — during his rampage. His mother, Nancy Lanza, a gun enthusiast who owned several weapons, was his first victim.

Several school staff and teachers tried to stop the attack and were shot. Police said Adam Lanza killed himself after the rampage.

Invest in school safety

Events that unfolded Friday on the East Coast brought even more fear to a region already shaken by the Dec. 11 Clackamas Town Center shooting. School districts had counselors on hand to speak with students struggling with news of the recent violent acts.

The Lake Oswego School District instructed principals to be on “high alert,” watch front entrances of their schools and lock all auxiliary doors. The West Linn-Wilsonville School District, along with others, even made counselors available to parents needing help addressing their child’s concerns and sense of safety.

Both tragedies also made school districts reflect on current safety protocol and brainstorm possible improvements.

In a letter sent to parents last Friday, John Ferraro, principal at Jackson Middle School in Portland, said he was searching for ways to upgrade protective measures.

Rob Saxton, deputy superintendent of public instruction for the Oregon Department of Education, said he was contacting schools to ensure thorough reviews of safety procedures were being conducted.

“Nothing is more important than the safety of our students while they are in our care and I know the teachers and administrators in our schools take this responsibility incredibly seriously,” said Saxton, former Tigard-Tualatin School District superintendent.

Friday was also an opportunity to remind parents of the numerous steps schools have taken to protect students and respond swiftly to an intruder.

Reynolds High School, for example, has the ability to lock all auxiliary and classroom doors during an emergency. Video surveillance has been installed throughout the school and at all entrances, with an employee watching the monitors. Visitors are required to check in at the main office, and the district conducts regular safety meetings with staff.

The high school also makes its building available to law enforcement to hold shooter-simulation exercises and become familiar with the layout of the school.

“We’re doing everything to keep our kids safe,” Reynolds School District spokeswoman Andrea Watson said.

The Gresham-Barlow School District, along with others, employ school resource officers who carry guns on campus. But, as with all districts, resources dictate the amount of security measures available at each school.

“If we had additional resources to invest in school safety, we would add additional administrative support and campus monitors to provide a positive adult presence in our schools for both students and visitors,” Vadnais said.

In good shape

Some school districts that have received additional resources from bond measures, including the Springfield School District, home of Thurston High School, the site of another shooting that killed two students in 1998.

Voters approved a bond that allowed the district to improve security with fences, surveillance cameras, increased visibility and limited outside access.

A bond passed in 2008 allowed the Oregon Trail School District to upgrade security at all schools, including the new Sandy High School.

“We are also fortunate that citizens approved a bond measure in 2008 that allowed us to make significant security improvements at every school in our district, including automatic door-lock systems and security cameras,” according to a Dec. 14 district press release.

The high school was designed for staff in the main office to have clear visibility of the main entrance. But at other schools in the district, staff in the front office, where all visitors are required to check in, have limited visibility of those coming and going through the front doors.

Julia Monteith, the district’s spokeswoman, admits that deficiencies exist, but said that the schools counter the issue by always trying to have staff present in the hallways.

“We know that there are vulnerabilities,” she said. “If we could redesign every school in the district we would do it. What we can do is keep all other doors locked.”

Other districts have been forced to repeal certain safety measures because of budget cuts, such as Estacada High School, which had a school resource officer on campus.

Today, the one Clackamas County sheriff’s deputy patrolling the city of Estacada is the officer who would respond to an incident at the high school. That response time, however, can vary greatly because the city doesn’t have its own police force.

But on the rare occasion the high school has called the police for a serious matter, Assistant Principal Gary Lewis said the response time has always been fast.

“Could I sit here today and say we’re 100 percent safe? Probably not,” Lewis said. “We try to do everything we possibly can to make sure our kids are safe. Short of the school resource officer, we’re in about as good of shape as we could be.

“We take security very seriously, but I don’t know if you can ever do enough.”

Pamplin Media Group reporters Christina Lent, Saundra Sorenson, Raymond Rendleman, Drew Dakessian and Lori Hall contributed to this news story.

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