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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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Cavs win in a 56-49 donnybrook


Dan Sherrell leads the way, rushing for 248 yards and six touchdowns

by: JOHN LARIVIERE - Clackamas junior Dan Sherrell (1), pictured in a preseason game with Newberg, was in form Friday night, as he rushed for 248 yards and six touchdowns to lead Clackamas in a 56-49 win over West Linn.The Clackamas Cavaliers won a Three Rivers League football dogfight with West Linn on Friday, 56-49.

It was a game in which the lead changed hands four times. The score was tied at 7-7 in the first quarter, at 21-21 in the second period, and at 42-42 and 49-49 in the final period.

Clackamas running back Dan Sherrell scored a touchdown on a 29-yard run with just 1:22 left to play to gain Clackamas the victory.

Sherrell had a career night for the Cavaliers, rushing 39 times for 248 yards and six touchdowns.

The 5-8, 165-pound junior put points on the scoreboard in every quarter, scoring on a one-yard run to put Clackamas up 7-0 at the start of the game, on an 11-yard run for a 13-7 first-quarter lead, on a 5-yard run to knot the score at 21-all in the second period, on a 3-yard run to put Clackamas up 35-27 in the third stanza, on a 26-yard run to knot the score at 42-42 early in the fourth quarter, and on his 29-yard game-winner.

The game had a wild finish, with defense turning the tide for the Cavaliers at crunch time.

West Linn junior quarterback Hayden Coppedge had his way in a potent aerial assault most of the night, completing 31-of-43 passes for 431 yards and four touchdowns.

Coppedge didn’t throw an interception in the first 46 minutes of the 48-minute game. But he was picked twice in the final two minutes, when the game was on the line.

With the score tied at 49-49 and 4-1/2 minutes left to play, things appeared bright for Clackamas, when a Cavalier fell on a short kickoff at the Clackamas 42.

But three plays later, West Linn junior linebacker Kevin Edwards pounced on a Clackamas fumble at the Clackamas 49, and the Lion sidelines went crazy.

The celebration was short-lived. On the Lions’ third play, Clackamas sophomore defensive back Hayden Kirsch stepped in front of a Coppedge sideline pass for an interception and returned the ball to the West Linn 45, and the Cavaliers were back in business.

Three plays later, Sherrell burst through a hole in the Lion line and raced 29 yards for the game-winner.

A short time later, Clackamas junior linebacker Zach Farnes intercepted another Coppedge aerial and returned the ball 27 yards to the West Linn 28. And the game belonged to Clackamas, as the Cavaliers wound out the clock.

Even with Coppedge’s big passing night, the Cavaliers out-gained their guests 495- to 474 yards in total offense.

Clackamas junior quarterback Doonie Johnson completed 13-of-19 passes for 182 yards and a touchdown, and he did not throw a single interception.

With the win, the unheralded Cavaliers (4-2, 2-0) remained tied with second-ranked Lake Oswego (6-0, 2-0) in first place in the TRL standings. The Cavaliers square off with the Lakers at Lake Oswego this Thursday. They play Oregon City on the road a week from Friday.

Pioneers meet their

match in Grant

Turnovers and the inability to stop Grant 5-11, 170-pound sophomore quarterback Sam Davis proved the difference Friday night at Lincoln High School, as the Oregon City Pioneers dropped a nonleague football game to the Generals 49-34.

Davis had his way in a prolific aerial assault, completing 16-of-26 passes for 355 yards and three touchdowns.

Oregon City quarterbacks Jon Hall and Austin Whitton threw four interceptions and two of the picks were returned for touchdowns. Together they connected with Oregon City receivers on only 6-of-23 attempted passes for 100 yards and one touchdown.

Grant junior defensive back Isaiah Pernell returned an intercepted pass 25 yards to the end zone for a 22-7 lead in the second quarter; and General senior defensive back Kyrell Bishop put the game on ice when he returned a wayward aerial 65 yards to the end zone for a 49-28 lead in the fourth stanza.

Still, the Pioneers stayed close, thanks to the efforts of Pioneer running back Mitchell Thompson. The 5-8, 170-pound senior rushed 20 times for 242 yards and three touchdowns. Thompson’s 44-yard sprint to the end zone late in the second period pulled the Pioneers to within a touchdown, at 28-21, at the intermission.

Grant 5-10, 185-pound senior running back Bryant Peek Jr. kept the Pioneer defense honest, picking up 158 yards and scoring two touchdowns in 32 trips with the pigskin.

Cordell Harris, a 5-7, 160-pound senior, and Nathan Halverson, a 5-10, 175-pound senior, headed up the General receiver corps. Harris hauled in seven passes for 182 yards, with touchdown receptions of 65 and 19 yards; Halverson had five catches for 92 yards and a touchdown.

The Pioneers were without quarterback Jacob Tipton, who was suspended from play for an unspecified reason.

The Pioneers (3-3, 1-1) will attempt to regroup this Thursday, when they travel to West Linn (2-4, 0-2) for a showdown with their league rivals.