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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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Kids squeeze in some First Friday fundraising

They may be only 7, but Addie May Pinson and Ava Schreffler wanted to earn some money to help buy school supplies for kids in less fortunate circumstances.

So, the two Riverside Elementary School students and two of their friends, Sophia Dean, 7, and Brielle Lowry, 8, decided to set up a lemonade stand during Milwaukie’s First Friday event from 5 to 8 p.m. on Sept. 6.

by: PHOTO BY ELLEN SPITALERI - Ava Schreffler, left, and Addie May Pinson taste the fruits of their labors as they sip the raspberry lemonade they just made.All of the proceeds, including any tips the girls collect, will go to Northwest Housing Alternatives, the organization that operates the Annie Ross House, an emergency shelter that provides services to families to help them overcome homelessness. Located across the street from Milwaukie High School, it has a main shelter that houses five families, with five transitional units nearby.

The lemonade stand project dovetails with the current Annie Ross House drive to collect school supplies for young people in transition, noted Jody Schreffler, Ava’s mother.

“We wanted to do this for all the people who don’t have homes,” said Ava, while Addie May added, “and lots of people don’t have money for school supplies.”

“This is something beautiful — it’s going to be hot, and the girls will be spending three hours at the lemonade stand, but they don’t see time as part of their gift,” Schreffler said.

Community help

Once the girls decided what they wanted to do, Schreffler knew they would need to use restaurant-quality equipment to make the lemonade, so she contacted Jill Younce, the owner of The Painted Lady Coffee House on Southeast Washington Street in Milwaukie.

“Jill likes working with the community, and she makes phenomenal lemonade. The idea was to teach the girls to make good-quality lemonade,” Schreffler said.

Younce added, “The Annie Ross House is an incredible organization, so I wanted to help.”

The process will begin with fresh lemons, which were donated to the girls; family members will purchase all the sugar, ice and plastic cups. Younce has access to frozen raspberries, so pink lemonade is on the menu, as are lemonade spritzers made with fizzy water.

The youngsters will set up their table at the NHA booth in the parking lot, where the farmers market is held on Sundays. This particular First Friday will include the diamond jubilee celebration of Milwaukie City Hall, so it is expected to be a larger-than-usual event, Schreffler said.

“The girls will make about 200 portions and will sell lemonade for $1.50 a glass. Mayor Ferguson has agreed to come and buy a glass,” she added.

For those who don’t want lemonade, but do want to help with the school-supply drive, the girls will accept cash donations at the stand, but also will have a barrel to collect school supplies, such as notebooks, folders and art supplies.

Schreffler added that the Riverside Elementary School staff has been supportive of the girls’ efforts, and some would be in attendance on First Friday.

Every little bit helps

Schreffler is no stranger to helping collect money and donations for the Annie Ross House, said Mallory Anderson, resource development coordinator for Northwest Housing Alternatives.

“Jody contacted us, and she has also worked with the Warrior Room, who are amazing supporters of ours. They have helped with the school-supply drive and have donated hygiene supplies and toys at holiday times. They are always willing to help out and go above and beyond,” Anderson said.

Drives like this “help immensely — getting our name out to the community. It is super important to us and to our families, just knowing that the community around them supports them when they need help,” Anderson said.

“It is events like these that remind us that there is a need. No matter how small the event — even $5 will make an impact,” Schreffler said.

“School supplies are so important, especially the first day of the school year,” in helping kids get off to a good start, Anderson said, adding that items most needed include notebooks, scissors, glue sticks, folders and binders.

Schreffler added that when she was talking to her daughter, she told her that all the money would be donated to an organization that helps kids who don’t have homes. “And she said, ‘How do kids get their homework done without homes?’"

Taking a stand

The lemonade stand will be in the parking lot where the Farmers Market takes place from 5 to 8 p.m. on Friday, Sept. 6. All proceeds will benefit the Annie Ross House. A collection barrel for school supplies also will be on-site.

School supplies also may be dropped off at The Painted Lady Coffee House, located at 2045 S.E. Washington St., Milwaukie.

For more information about Northwest Housing Alternatives, call Resource Development Director Tim Collier at 503-654-1007, ext. 113.

Send cash donations to: The Annie Ross House, 2316 S.E. Willard St., Milwaukie, OR 97222-7740, or visit nwhousing.org/donate/in-kind-donation.shtml to donate school supplies.

 

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