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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

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Gladstone coeds shut out Molalla

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The defending state champs close in on the TVC title


by: JONATHAN HOUSE - Trailed by a host of players, Gladstone senior forward Amber Jensen (19) makes a run in last weeks 2-0 win over sixth-ranked Molalla.Defense continued to play a pivotal role for Gladstone last week, as the third-ranked Gladiators tightened their grip on first place in Tri-Valley Conference girls soccer with a 2-0 shutout of sixth-ranked Molalla.

The win avenged an earlier 1-1 tie with the Indians and it put the Gladiators (5-0-1, 16 points) six points ahead of TVC title pretenders Molalla (3-2-1, 10 points) and La Salle (3-2-1, 10 points), which were tied for second place, with four league games remaining.

It was the eighth shutout of the season for the defending state champion Gladiators (8-1-1 overall), who have allowed opponents just two goals in their first 10 games.

Gladstone starting keeper Molly Webster was back in-goal for the showdown with the Indians, after sitting out three games with a concussion. But Webster had little work to do, as defenders Taylor Plunkett, Mikaela Simac, Victoria Finley and Julia Schumacher limited the Indians’ scoring opportunities.

“Molly made one nice save early in the second half, but other than that, she wasn’t tested,” said Gladstone coach Steve Thomas. “Taylor, Mikaela, Victoria and Julia aren’t giving up a lot of shots, and Grace Kersting had a great game as a defensive midfielder.”

Coach Thomas said he believes that Molalla offensive star Claire Thomas got off only one shot, thanks to the play of Gladstone defenders.

Thomas had his Gladiators with a 23-6 advantage in shots taken and a 15-3 advantage in shots on-frame.

Still the Indians made a game of it, playing Gladstone to a scoreless tie in the first half.

Gladstone junior forward Kelsey Hathaway broke the ice, putting the first ball in the net 17 minutes into the second period.

Madi Cronin put the ball in play with a throw-in from the defensive end, Amber Jensen flicked the ball ahead to Hathaway, who tapped the ball past a defender, picked it up again and beat two more defenders before firing the ball inside the far post from around 15 yards out.

The second goal came just three minutes later. Kendall Schumaker stole the ball near midfield and passed it to Hathaway. Things opened up as Jensen made a run without the ball, taking two defenders with her. Hathaway then beat one defender one-on-one and blasted the ball inside the far post from 18 yards out for a 2-0 Gladiator lead.

“Amber won’t get an assist, but she was the key to that goal,” Thomas said. “When the two defenders went with her, it opened things up for Kelsey.... Amber’s unselfish play has opened things up for other players all year....

“Amber is more than just a goal scorer. She’s a complete player. She’s a great passer and she has great field sense. She makes everyone around her better.”

The Gladiators face a big test next Monday, when they take on cross-town rival La Salle at La Salle. They entertain Estacada (2-5-2, 1-3-2) on Oct. 25 and they play at North Marion on Oct. 30. Then it’s on to postseason play.

The ninth-ranked La Salle Falcons last week dominated the game, but settled with a 1-1 tie in a home game with North Marion.

La Salle coach Ryan Cereghino had his side with a 34-6 advantage in shots taken.

“The game was controlled by La Salle...,” he said. “A few of our shots hit the posts, but not enough of those shots hit the back of the net. At the end of the day, we had plenty of opportunities to put this game away....”

The two teams played to a scoreless tie until Claire Primack found the net — off a pass from Amanda Byrne — in the second half.

North Marion answered, scoring off a penalty kick — after a push in the box — with 10 minutes to play.

Cereghino praised Primack: “Claire has played well this season. She has scored three goals in the last two games, and her movements off the ball have created numerous chances for her and her teammates.”

Kingsmen blank

the Pioneers 4-0

The Rex Putnam Kingsmen took care of business in Northwest Oregon Conference girls soccer last week, upending 12th-ranked Sandy 4-0.

The Kingsmen (5-2-1, 1-1) entered play this week ranked fourth in the state in Class 5A — back of Sherwood (7-0-2, 2-0), Summit (8-0-2, 4-0) and Corvallis (7-3, 3-0) — in the OSAA rankings. Wilsonville (5-3-0, 2-0) and Liberty (5-3-1, 1-1) of the NWOC were ranked seventh and eighth respectively.

“I think it’s pretty cool [being ranked fourth],” said Putnam senior captain Mariah Maier. “But I think we can play better [than we’ve been playing]. We have a lot of potential. We just need to show it.”

Still, Maier said she was pleased with the way her teammates played in last Thursday’s shutout of Sandy, their third shutout of the season.

“It was one of our better games this season,” she said. “All of the drama’s going away and we’re just trying to focus on soccer.”

She said that a group of loyal fans, who call themselves “super fans,” have helped the Kinsmen regain their focus.

“They’re great!” she said. “They’re a bunch of 30 to 40 fans, mostly football players, that come to our games and cheer really loud and go crazy. We really appreciate having them there. It’s a lot different from my freshman and sophomore years when we didn’t have anybody there.”

Mariah Maier and her classmate Maddie Makinster did much of the damage in last week’s match with the Pioneers, scoring two goals apiece. Makinster played a part in all four goals, scoring twice unassisted and assisting Maier on the other two goals.

The Kingsmen took charge early, with Makinster and Maier both putting the ball in the net inside the first 15 minutes. A second goal by Maier made it 3-0 at the half.

Maier said that junior keeper Bella Geist “made five or six saves,” as she notched her third shutout.

Maier praised freshman Rachel Baker for her efforts in the win: “Rachel did a really good job back at sweeper, shutting them down.”

The Kingsmen will be tested this Thursday, when they play Liberty on the road.

“Liberty will be tough,” Maier said. “But we’ve got to treat every opponent like they are going to be a big challenge. When we get big-headed, that’s when we get in trouble....”

The Kingsmen return home next Tuesday, hosting Wilsonville.

Clackamas coeds

stumble at Lakeridge

In Class 6A girls soccer, tenth-ranked Clackamas stumbled last week, losing 3-1 in an Oct. 9 Three Rivers League game at eighth-ranked Lakeridge.

The loss dropped the Cavaliers (4-2-1, 13 points) into a tie with seventh-ranked West Linn (4-2-1, 13 points) in second place in a heated race for supremacy in the TRL.

The win moved Lakeridge (5-2-0, 15 points) into first place, with three league games remaining. Fifth-ranked Lake Oswego (4-3-0, 12 points) was in fourth place, and 13th-ranked Canby (3-4-0, 9 points) was in fifth place.

Clackamas was to play Lakeridge on Tuesday (Oct. 16). The Cavaliers entertain Oregon City (0-7-0) this Thursday, and they conclude the regular season next Wednesday, when they travel to West Linn.

“It’s always a fun, close battle for first in league,” said Clackamas coach Aimee Mansoor. “I have always said that consistency is the key for CHS girls to win league. We are hoping to come out strong in our next three games and play to our potential and prepare as best we can for playoffs....

“It’s really about getting better and peaking at the right time. If we come out ready to play each game and the cards align themselves, then we will win the Three Rivers League.”

Claudia Flores scored Clackamas’ lone goal 26 minutes into the game in last week’s 3-1 loss at Lakeridge. The score was tied at 1-1 at halftime.

Mansoor commented: “We came out strong in the first half, but got scored on from a cross 15 minutes into the second half. After that, we stopped playing our game, and it was a game of kick and run....”

Mansoor had her Cavaliers with five shots on-frame and with four saves.