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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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OC ends a victory drought

The Pioneers rally around Jon Hall to drop their cross-river rivals for the first time since 2002


by: JONATHAN HOUSE - Oregon City quarterback Jon Hall (5) played a major role last week, as the Pioneers defeated their cross-town rivals for the first time since 2002. Oregon City also won at the jayvee and freshmen levels.The Oregon City Pioneers ended a long football victory drought over their cross-river rivals last Thursday, spoiling the West Linn Lions’ homecoming with a 35-29 win at West Linn.

It’s the first time an Oregon City High School varsity football team has beaten West Linn since 2002, when the Pioneers prevailed 20-14.

The series between the two schools dates back to 1921, and it is heralded as the oldest uninterrupted high school football rivalry west of the Mississippi.

Oregon City now holds a 49-42-1 edge in the series, but West Linn had a series-record nine consecutive wins heading into last Thursday’s game. Oregon City had come close last year, losing when West Linn pulled out a 28-27 win, scoring on a last-minute touchdown and PAT kick.

“To me this game was just redemption,” said Oregon City kicker and senior co-captain Daniel Slack, who had missed a PAT kick in last year’s game. “I feel like I lost the game last year. It feels great to beat our rival — after nine years.”

“It’s an amazing feeling,” said Oregon City senior co-captain Austin Phanouvong. “I’m speechless.”

Phanouvong said the key to the victory was: “Our quarterback. He stepped up big-time. He threw three touchdown passes....

“And our defensive secondary. They shut down their passing game at key moments. And they played really hard.”

Oregon City quarterback Jon Hall did play a pivotal role. The 6-0, 205-pound junior had seen only limited action until a week before last Thursday’s game, when he was asked to step in for suspended quarterback Jacob Tipton.

Hall looked like a veteran in last Thursday’s game, completing 12-of-18 passes for 254 yards and three touchdowns, without throwing a single interception. He was responsible for Oregon City’s first three touchdowns, throwing on-the-money passes of 32-, 37- and 68 yards to help stake the Pioneers to a 28-15 halftime advantage.

Hall’s poised play in the first half and the play of Oregon City’s defensive secondary throughout the game did play pivotal roles in the Pioneer win. Hall was 8-of-9 passing for 199 yards in the first half.

Oregon City defenders forced four turnovers, while the Pioneers’ lone turnover was a punt snap that went out of the back of the end zone for a safety.

Oregon City senior defensive backs Brandon Espy and Dillon Riley headed up the defensive effort. Espy had a career night, with 10 solo tackles, three assists and two pass interceptions. His interception of a tipped pass early in the fourth quarter gained the Pioneers good field position, setting up what would prove to be the winning touchdown.

Riley covered two West Linn fumbles, one at the Oregon City 2-yard line that kept the Lions out of the end zone, and the second on a fumbled punt as the Lions — trailing 35-22 — attempted to rally in the fourth quarter.

The Pioneers dominated the play in the first half, scoring on four of their first five possessions.

The Pioneers scored on their second play from scrimmage, when Hall found junior wide receiver Nick Martin open 40 yards down field and Martin did the rest on a 68-yard touchdown pass play. Slack converted on his first of five successful PAT kicks, and the Pioneers found themselves owning a 7-0 lead less than a minute into the game.

The fired up Lions were quick to answer, scoring on their fourth play from scrimmage. West Linn veteran quarterback Hayden Coppedge completed two long passes, Lion junior running back Louie Germain busted loose for a 20-yard run, and Germain skipped in from the one for a 7-7 tie.

Dillon Riley returned the ensuing kickoff 20 yards to the Oregon City 40, and the Pioneers went back to work. Hall completed three passes in a six-play drive, connecting with Justin Cornejo from 32 yards out, to make it a 14-7 game.

It appeared that the Lions were going to answer, as they marched 91 yards in nine plays to the Pioneer 1. But Espy then saved the day, pouncing on a fumble at the 2 to keep the Lions out of the end zone.

Four plays later, West Linn got two points for a safety when a punt snap sailed out of the back of the end zone. But it was better than giving up a touchdown.

The next time the Pioneers got their hands on the ball, Hall orchestrated an eight-play, 69-yard touchdown drive. Hall found Cornejo wide open in the middle of the end zone from 37 yards out, and the Pioneer lead was 21-9.

Following a West Linn punt, the Pioneers gained possession at their own 43. Five plays later, Pioneer senior running back Mitchell Thompson rambled 16 yards to the end zone, upping Oregon City’s lead to 28-9 with 4:51 remaining in the first half.

West Linn closed the gap to 28-15 3-1/2 minutes later, capping off a penalty-aided drive with a one-yard touchdown dash by Germain.

The Lions threatened again as time ran out of the first-half clock. But Espy went up in a crowd on a Hail Mary pass and came up with the ball at the Oregon City 10 as time expired.

The second half was more of a defensive battle by both teams.

The Lions got back in the game late in the third period, when Coppedge capped off a six-play, 66-yard drive with a 12-yard scoring strike to senior running back Dalton Tuor. The on-target PAT kick made it a six-point game, with Oregon City leading 28-22.

by: JONATHAN HOUSE - Oregon City defensive back Brandon Espy (6) breaks up a pass thrown to West Linn receiver Braden Vogt (24) in last weeks game at West Linn.Espy’s interception of a tipped pass near the midfield stripe set up Oregon City’s final score. Thompson dashed 21 yards for the touchdown, making it 35-22 Oregon City with a minute elapsed on the fourth-quarter clock.

The rest of the final period was a defensive battle, with neither team threatening, until a fourth-down gamble by West Linn handed the ball to the Pioneers on downs at the West Linn 45.

Six plays later, Thompson raced 17 yards to the end zone, only to have the play called back by a holding penalty.

Thompson was hurt on the play (high ankle sprain) and play was stopped for 10 minutes while the Pioneer star running back was attended to.

When play resumed, with 1:44 remaining in the game, the Lions battled with a newfound intensity. They took over on downs at their own 23 and eight plays later, West Linn senior Colin Davis hauled in a one-yard pass from Coppedge for the score. Zach Nelson’s PAT kick rang true, and the Lions were within a touchdown, trailing 35-29 with 36 seconds remaining.

Oregon City senior Jackson Peters fell on the ball on an onside kick on the ensuing kickoff, and the Pioneers wound out the clock for the hard fought victory.

The Lions finished with a 421- to 382-yard edge in total offense. Coppedge completed 29-of-49 passes for 373 yards and two touchdowns, and wide receiver Jarrod Howard had 13 receptions for 175 yards.

Thompson led the Pioneer ground attack, with 29 carries for 144 yards. It was only the second time this season that Thompson had been held to under 200 yards. Through seven games, the 5-8, 170-pound running back has 194 carries for 1,560 yards and 17 touchdowns.

“We played below average on offense,” Howard said. “Our run defense was really good, but our pass defense didn’t cut it.”

Oregon City coach Kevin Strasser commented: “Jon Hall was fantastic.... He commanded the huddle and helped get a big win.”

“Jon stepped up to the plate and I’m extremely proud of him,” Oregon City co-captain Michael McCoy said.

Take away Thompson’s rushing yardage in the West Linn game and the Pioneers had a negative 16 yards in rushing offense. It was uncertain as to whether Thompson would be able to return to the turf for this week’s game with Clackamas.

“Mitch Thompson suffered a high ankle sprain and will be evaluated day-to-day,” Strasser said.

“We hope we have him back,” Phanouvong said. “But if he can’t come back, we’ve got other guys that can run the football. Jordan Ferguson runs real hard. Austin Lundmark is back eligible and he’s played fullback before. And we’ve got a freshman, Conner Mitchell, who could step up.”

Phanouvong said that defense will be pivotal in this Friday’s game with the Cavaliers.

“You’ve got to stop their offense [to beat Clackamas],” he said. “They put up 50-something against West Linn [a 56-49 Clackamas victory].”

Clackamas and Oregon City both enter this Friday’s game with 2-1 records in the Three Rivers League and overall records of 4-3.

The Pioneers have league wins over West Linn and Lakeridge (59-23) and a 42-20 loss to Canby. The Cavaliers have league wins over West Linn and Lakeridge (45-21), and last week they lost at fourth-ranked Lake Oswego 55-21.

Oregon City and Clackamas are ranked 18th and 21st respectively in the OSAA rankings.

Cavs come up short

at Lake Oswego

The Clackamas Cavaliers met their match last Thursday at Lake Oswego. The Lakers ran up a 35-0 lead before Clackamas found the end zone late in the first half. Lake Oswego was up 42-7 at halftime.

The Cavaliers had a tough time slowing the Lakers, who generated 604 yards in offense on the night.

Lake Oswego 5-11, 170-pound sophomore quarterback Justen Ruppe completed 10-of-12 passes for 239 yards, with scoring strikes of 8-, 59- and 80 yards. Sophomore wide receiver Conner Griffin had four catches for 173 yards and three touchdowns.

J.B. Holmes, a 5-11, 185-pound junior, led a stable of Laker running backs, picking up 154 yards and two touchdowns in 14 trips with the pigskin.

Daniel Dennis, a 5-8, 140-pound senior, rushed three times for 84 yards and a touchdown; Max Morton added 79 yards and a touchdown on 14 carries.

Clackamas scored touchdowns on a 13-yard pass from Doonie Johnson to Erick Douglas III in the second quarter, on a 10-yard run by Dan Sherrell in the third quarter, and on a 19-yard pass to Douglas III in the final period.

Johnson was 12-of-16 passing, for 146 yards and the two touchdowns; Sherrell rushed 20 times for 80 yards.

With the win, the defending state champion Lakers (7-0, 3-0) remained unbeaten on the season.

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