Featured Stories

INSIDERS (Sponsored Content)

Brought to you by John Sciarra, Bernard's Garage - Auto Repair INSIDER -


John Sciarra, Bernard's GarageWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's right around the corner and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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

Other Pamplin Media Group sites


Mustangs self-destruct

Share

Seven miscues prove costly in a 34-6 loss to the fourth-ranked Wildcats


by: JONATHAN HOUSE - Milwaukie quarterback DaJuan Gant had receivers and defenders battling over his passes all night. This one was out of reach of both Milwaukie receiver Trevantae Anderson (left) and Wilsonville defenders.Fans packed Milwaukie High School’s stadium Friday night in anticipation of a hotly contested football game between their own Mustangs and Class 5A state powerhouse Wilsonville.

But it was Milwaukie’s homecoming game, and the homecoming activities apparently served as a distraction, as the Mustangs struggled to stay focused, and did plenty to help the visiting Wildcats out in a 34-6 Wilsonville victory.

The Mustangs had two botched punt plays in addition to five turnovers, and nearly every miscue proved costly.

The Wildcats halted Mustang drives with an interception at the Wilsonville 5 in the first quarter, an interception at the Wilsonville 6 in the third stanza, and an interception in the end zone in the fourth quarter.

A bad snap from center on a punt gave the Wildcats the ball at the Milwaukie 31 for a short field and a touchdown early in the second quarter; the Cats returned an interception 48 yards to the end zone for a touchdown that put Wilsonville up 27-6 near the midpoint of the third period, and a botched punt gave the Cats the ball at the Mustangs 1 and set up Wilsonville’s final score late in the fourth quarter.

Because of all the miscues, the Mustangs had the ball for only 26 offensive plays, compared with 56 plays run by the Wildcats. Still, Wilsonville managed only a 318- to 270-yard edge in total offense.

“It hurts a lot,” said Milwaukie team co-captain Jake Leary. “Especially it being homecoming. It just tears me up. It sucks. We played our worst game.”

The Mustangs began the game like a house afire. They followed up the opening kickoff with a seven-play touchdown drive, with Milwaukie senior quarterback DaJuan Gant passing five yards to Richard Ramsey for a touchdown and a 6-0 Mustang lead.

The Cats punted on their first possession, and the Mustangs went to work again, marching down the field on a five-yard run by Eddy Barrientos-Thomas, a long pass to Kendrick Bourne and a 16-yard run by Ramsey.

But then the wheels began to fall off. Wilsonville senior Ryan Walsh stepped in front of a wayward at the Wildcat 5 and returned the ball to the 34. Ten plays later, Wilsonville senior quarterback Nick Highberger skipped one yard to the end zone for a touchdown and a 6-6 tie.

On the Mustangs’ next possession, a snap over the head of punter Taylor Stanford gave the Cats the ball at the Milwaukie 31. Six plays later, Walsh sprinted eight yards to the end zone to make it 13-6 Wilsonville four minutes into the second period.

Highberger orchestrated a 10-play touchdown drive on Wilsonville’s first possession of the second half. Senior running back Tanner Shipley scored from the 2, upping Wilsonville’s lead to a more comfortable 20-6.

Walsh came through with his second of three interceptions five minutes into the second half, and his 48-yard interception return to the end zone made it 27-6 Wilsonville and put the Mustangs in a panic mode.

Interceptions by Walsh at the Wilsonville 6 late in the third quarter and by Wilsonville junior defensive back Brandon Chao in the end zone early in the fourth, held the Mustangs at bay.

And when Stanford failed to get a punt off and handed the ball to the Cats on downs at the Mustang 1-yard line with three minutes to play, it was all over but the shouting.

Ramsey and Bourne headed Milwaukie’s offense, Ramsey with eight carries for 72 yards and Bourne with seven receptions for 164 yards.

by: JONATHAN HOUSE - Wilsonville junior defensive back Brandon Chao (80) jumps in front of Milwaukie junior wide receiver Tyler Spencer in the end zone to steal a touchdown in Friday nights game at Milwaukie.Gant completed 12-of-22 passes for 184 yards, but he threw four interceptions.

Shipley was a workhorse for Wilsonville, rushing 29 times for 193 yards and a touchdown; Walsh had 13 carries for 84 yards and a touchdown.

The win kept the fourth-ranked Wildcats (5-1, 4-0) tied with third-ranked Sherwood (6-0, 4-0) in first place in the Northwest Oregon Conference standings. Milwaukie slipped to 2-2 in conference (4-2 overall) with the loss.

Milwaukie hosts Parkrose (2-4, 0-4) this Friday, while Wilsonville entertains Sherwood.

Milwaukie first-year head coach Don Johnson said he still believes in his Mustangs.

“We’re not the old Mustangs,” Johnson said. “We made a lot of mistakes tonight, but it’s nothing we can’t clean up....

“Our goal since the beginning of the season has been to finish top three in league with Sherwood and Wilsonville, and I believe we’re still on track to do that. Finishing top three in league and making a run in the playoffs, those are still our goals.”

“We’ll definitely bounce back,” said Leary. “I know we can win the next three.”

Leary said that he and his teammates appreciate the support the community has given Milwaukie’s football program this season.

“It feels great, knowing we’ve turned the program around,” Leary said. “People want to come out and watch us now. It feels good. It makes me want to keep on playing.”

Stephens scores six times

as Putnam buries Liberty

Try as they might, the Liberty Falcons on Friday had a hard time keeping the ball out of the hands of Putnam star DeShawn Stephens, and they paid the price.

Stephens had over 300 yards in all-purpose offense, and the 6-1, 190-pound senior scored six touchdowns to lead the Kingsmen in a 63-0 rout of the visiting Falcons.

It was the second consecutive high-scoring game for the Kingsmen, who a week earlier scored a school-record 68 points in a 68-40 win at Parkrose.

Stephens last Friday netted 217 yards on four punt returns, returning three of them to the end zone for touchdowns. He also rushed five times for 70 yards and two touchdowns, and he hauled down three passes for 20 yards and a touchdown.

Stephens returned punts of 55-, 75- and 77 yards to the end zone in the second quarter, to help stake the Kingsmen to a 42-0 halftime advantage.

The Kingsmen also got a big game from 5-9, 165-pound senior running back Eli Skiles, who picked up 134 yards and scored three touchdowns in just eight trips with the pigskin.

And the Kingsmen came through with a big game on defense, containing the Falcons to just 127 yards in offense on the night.