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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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Champions times 4


The Gladiators rule their league in soccer for a fourth consecutive season

by: JOHN DENNY - Gladstone High Schools girls soccer team has accomplished a rare feat this fall, winning their fourth straight league title. Members of the standout team include: (front, from left) seniors Madi Cronin, Taylor Plunkett, Amber Jensen, Victoria Finley and Grace Kersting; (second row) juniors Kelsey Hathaway and Kendall Schumaker, sophomores Gabrielle Wachlin and Molly Webster, junior Nanna Sandholt and freshman Allie Seymour; and (back) sophomores Tianna Smith, Mikaela Simac and Riley Webster, coach Steve Thomas, juniors Cheyenne Stubblefield and Julia Schumaker, and sophomores Chelsea Entrambasaguas and Talia Pena.The Gladstone Gladiators last week continued as one of the hottest teams in Oregon high school girls soccer, as they clinched their fourth straight league title with shutouts of 11th-ranked La Salle (2-0) and Estacada (8-0).

The pair of wins put the Gladiators at 8-0-1 in league (11-1-1 overall) heading into their Oct. 30 Tri-Valley Conference final with North Marion (4-3-2). Molalla (6-2-1) was in second place.

Ranked third in the state — behind Mazama (13-0-1) and Scappoose (12-1-0), the defending state champion Gladiators will host a first round game of the Class 4A state playoffs next Tuesday (Nov. 6). And if they win that contest they’ll likely host a state quarterfinal game on Saturday, Nov. 10.

Gladstone sophomore goalkeepers Molly Webster and Gabrielle Wachlin and Gladstone defenders have recorded 11 shutouts in their first 13 games this season, out-scoring their opponents 57-2.

Gladstone senior playmaker Amber Jensen is the Gladiators’ top goal-scorer this season, with 24 goals and 13 assists. Junior forward Kelsey Hathaway has 15 goals and five assists, despite sitting out last week’s games nursing an ankle injury. Junior midfielder Kendall Schumaker has four goals and seven assists.

“We’ve had 10 girls score goals this season and 14 have made assists....,” Gladstone coach Steve Thomas said. “This is the fastest team we’ve ever had at Gladstone, and the most athletic team we’ve had....

“I’ve checked online, and we’ve got the best defensive [girls soccer] team in the state, all levels — 6A, 5A, 4A, 3A, 2A and 1A. No girls team has given up fewer goals.”

Jensen was at the top of her game in last Thursday’s 8-0 shutout of Estacada, scoring four goals and assisting on a fifth tally. It was the fourth hat trick of the season for the Gladiator senior leader.

“They tried to man-mark Amber,” Thomas said. “When you man Amber, she’s going to score.”

by: JONATHAN HOUSE - Gladstone offensive star Amber Jensen (right) leaves Estacada sophomore marking back Kaylee Schaffer (18) behind as Jensen goes on the attack in last Thursdays 8-0 rout of the Rangers.Senior Madi Cronin, sophomores Riley Webster and Tianna Smith, and freshman Allie Seymour also found the net in the Estacada game. It was their first goals in varsity play for both Smith and Seymour.

Thomas praised junior Julia Schumaker for standout play in the Estacada game: “Julia played really good defense and she assisted on one of Amber’s goals. She’s my best communicator back there [on defense]. And she gets our offense going with passes out of the back. She has started our offense a lot this year with her good passing.”

The Gladiators faced one of their stiffest challenges of the season in last week’s win at La Salle.

“It was a back-and-forth, playoff caliber game,” Thomas said. “We got more shots than they did, but we also gave up the most shots we’ve given up this year.”

Thomas had his Gladiators with a 15-10 advantage in shots and only an 8-6 edge in shots on-frame.

Jensen put the Gladiators up 1-0 early, scoring just 12 minutes into the contest. Junior Kendall Schumaker headed a goal-punt from the 45, through two defenders, back to the 25. Jensen ran onto the ball, beat the keeper, and put it away.

The Gladiators dodged a bullet near the middle of the first half, when Gladstone keeper Molly Webster came through with what Thomas termed, “probably the best save of her high school career.”

A La Salle player caught Webster out of position near the front of her box and cracked a high looping shot.

“Molly hustled to get back and, looking over her shoulder, like a wide receiver in football, she jumped and pushed the ball up and over the top of the post,” Thomas said. “It was a certain goal. They score, it’s a 1-1 tie and who knows what happens....

“Molly had two excellent saves [in the first half], either one of which would have tied it up.”

Jensen scored the Gladiators’ second goal, just before the halftime break. Junior Nanna Sandholdt split two defenders with a gap-pass to Jensen, and Jensen did the rest.

“We came out hard in the second half,” La Salle coach Ryan Cereghino said. “I was proud of our defense for learning from the first half and shutting Gladstone out for the second half.

“Offensively, many of our chances came in the first half, but we could not put one in the back of the net. Amanda [Byrne] had a great header off a corner, but a Gladstone defender did a good job of staying at her post and clearing the shot away. Claire [Primack] had a dangerous quick turn-and-shoot....”

La Salle got back on the win track last Thursday, with junior goalkeeper Sydney Chvilicek notching her third shutout of the season in a 3-0 win over Madras.

Megan White scored twice for the Falcons. The junior forward scored unassisted just seven minutes into the game when she trapped a goal kick, sprinted toward the goal and put the ball away.

White’s second tally, scored in the second half, was also unassisted. She took the ball to the right side of the 18-yard box near the end-line, and pounded it off the goalie’s hand and into the top right-corner.

Kate Christoferson scored off a cross from Claire Primack to round out the scoring.

Coach Cereghino said that White and Amanda Byrne were his “players of the game.”

“Together Amanda and Megan created most of the offensive chances we had in the game,” Cereghino said. “Megan had some outstanding touches on the ball and created very dangerous opportunities. Amanda was very determined in the middle. She did a good job of taking control of the game, encouraging her teammates, and making things happen.”

With the win, the Falcons upped their league record to 4-4-1 (6-6-1 overall) heading into this Tuesday’s TVC final at Estacada (1-6-2).

Kingsmen hold their own

with the best in 5A

Rex Putnam coeds last week continued to hold their own with some of the best teams in the state, as they battled to a 1-1 standoff with third-ranked Wilsonville and took care of business with cross-town rival Milwaukie, winning 6-0.

The Kingsmen had more of the possession in their Oct. 23 game with Wilsonville, but struggled to finish. Their loan goal was on a follow-up shot by senior Fatima Herrera late in the first half. Mariah Maier fired on-goal; Wilsonville’s keeper deflected the shot, and Herrera put it away from close range.

Wilsonville scored the equalizer on a penalty kick near the midpoint of the second half, and neither team could find the net down the stretch.

Putnam goalkeeper Annabella Geist played a solid game in-goal.

“Annabella saved our butt a couple of times, but she’s been doing that all season,” Maier said.

The Kingsmen were slow to start in the Milwaukie game, and the two teams played to a scoreless tie in the first half.

The second half was a different story, as Maier found the net off a cross from Chelsea Steelman in the first minute of play.

Geist even got into the act, scoring her first goal of the season when senior Fernanda Manzano replaced her in-goal.

Mariah Maier found the net a second time, and seniors Alea Leibner and Kaylee CdeBaca and sophomore Makenzie Maier added single tallies.

The Kingsmen (7-3-1, 3-2-1) were to conclude their Northwest Oregon Conference season on Oct. 30, playing St. Helens (7-4-2, 3-3-0) on the road.

They entered play this week ranked seventh in the state in the OSAA power rankings. Northwest Oregon Conference teams Sherwood (10-1-2, 5-1-0), Wilsonville (8-3-1, 5-0-1) and Liberty (8-4-1, 4-2-0) were ranked second, third and eighth respectively.

“I know we all have the heart and desire to go far [in the playoffs],” Mariah Maier said. “But we’ve got to stay healthy. We’ve had problems with injuries all year. Almost everyone on the team has been injured at some time.”

Maier said that defenders Shayla Laurendeau and Maddie Makinster and forward Makenzie Maier sat out all or part of the Milwaukie game nursing injuries.