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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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Another historic season for Putnam boys soccer

The Kingsmen defend their title in NWOC soccer


by: JONATHAN HOUSE - Milwaukie senior Anton Grokhovskyi (left) and Putnam senior Jacob Wood battle for a loose ball in last weeks overtime game between the two cross-town rivals.It’s been another historic fall for Rex Putnam High School’s varsity boys soccer team.

With a 2-1 overtime win over third-ranked Wilsonville on Oct. 23, the Kingsmen clinched at least a tie for the 2012 Northwest Oregon Conference boys soccer crown.

Sporting a 5-1-0 record in league (8-5-0 overall), they were to conclude the NWOC season on Tuesday (Oct. 30), hosting league cellar-dweller St. Helens (2-10-0, 0-6-0). Wilsonville, Liberty and Sherwood all had 4-2 league records heading into their final league games and all three league teams were ranked in the top eight in the state.

A year ago the Kingsmen advanced to the Class 5A state quarterfinals, after going 7-0-0 in league and earning their school its very first league championship in boys soccer.

“It’s absolutely great!” said Putnam junior co-captain Elliot Bixby. “We made school history last year. To do it two years in a row, school history twice in a row, it’s a great feeling!”

“It’s a major accomplishment,” said senior co-captain Tim Bibian. “This is the first time in Rex Putnam history we’ve won back-to-back titles. I feel honored to be a part of it.”

“We’ve had three overtime games in league and we’ve won a lot of games in the final minutes,” said Putnam coach Mitch Wing. “We’ve been a big second-half team. These kids play with tremendous heart to the last minute of every game, and I’m very proud of them for what they’ve accomplished.”

Last week’s win at Wilsonville was hotly contested throughout, with the two teams playing to a scoreless tie in the first half of regulation.

Wilsonville broke the ice 10 minutes into the second half, when a Wildcat beat two Putnam defenders and blasted the ball off of Putnam goalie Ian Kay, and into the net. Kay nearly made the stop, but couldn’t hang on.

Putnam scored the equalizer with 10 minutes left in regulation. Putnam sophomore midfielder Oscar Gutierrez stopped an attempted clear, collected the ball and powered it past Wilsonville’s keeper from around 22 yards out.

“It was one of the best shots I’ve seen in years,” Wing said. “The goalie was anticipating a kick the other way. He didn’t have a chance to make a stop. He just froze.”

Hero honors went to Bixby and senior forward Jose Rivera.

With three minutes remaining in the second of two 10-minute overtime periods, Bixby brought the ball down the right-hand side of the field and was fouled. Bixby then sent the ball into the middle of the field, where Rivera collected it, and blasted it home from just six yards out.

The Kingsmen ran into a buzzsaw in cross-town rival Milwaukie last Thursday, and dropped a 1-0 nailbiter in overtime.

“I think [the game at] Wilsonville took a lot out of us, and I think it took a lot out of Wilsonville as well,” Wing said. “They had an overtime game on Thursday too. They had to go to overtime to beat Parkrose.”

The Kingsmen soccer boss said his charges started the Milwaukie game like a house afire, but faded quickly.

“We were getting the ball in position, but we weren’t scoring,” Wing said. “We were playing tired.”

Both teams had their opportunities to score.

Milwaukie finally found the net for the game’s only goal on a long, arching shot taken from 40 yards out by senior Angel Cacho two minutes into the overtime.

“I was like, ‘What’s he doing?’” Milwaukie coach Roberto Aguilar said. “But it went in, and we’ve scored goals like that before this season, so I can’t complain.”

“I wasn’t even sure if it was a shot,” Wing said. “Our goalie misread it.”

Putnam had a chance to tie it up when the Kingsmen were fouled in the box with three minutes left in the overtime. But adrenaline came into play, and the penalty kick was well off the mark.

Aguilar heaped praise on Milwaukie senior Robert Camacho, who drew the assignment of man-marking Putnam forward Jose Rivera.

And he commended Milwaukie senior goalkeeper Jose Penuelas, whom he said made several “tremendous saves.”

“The boys played hard,” Aguilar said. “I was very proud of them.”

The win was huge for the Mustangs, because it moved them up from 25th to 21st in the OSAA power rankings. In Class 5A, only 24 teams advance to postseason.

Milwaukie (5-5-2, 3-3-0) was to conclude the NWOC season Tuesday (Oct. 30).

Putnam was ranked 11th in the OSAA power rankings heading into this week’s final regular-season games.

The Class 5A play-in round runs Thursday through Saturday of this week, with winners advancing to the Nov. 6 first round of the state playoffs.

“I think we can make it to the [state] finals, if we play our hearts out every game, and are consistent,” Bibian said. “I feel we should go at least as far as last year, if not further.”

“I think we can make it to the quarterfinals again,” Bixby said. “It depends on how we play in the playoffs. If we play like we did against Milwaukie, we won’t go very far. But if we play like we did against Liberty, Sherwood and Wilsonville, then we will.”

Milwaukie took care of business in an Oct. 23 game with Parkrose, defeating the Broncos 3-1.

Trailing 1-0, the Mustangs scored three times in the final 18 minutes of the first half to pull out the win.

Senior Anton Grokhovskyi broke the ice, scoring from 30 yards out off a cross from Sergio Zurita-Luna 22 minutes into the game.

Senior Hayden Schuster put the game-winner in the net just two minutes later, scoring unassisted from 25 yards out. It was his first goal of the season.

Junior Edgar Pantoja-Alvarez put an insurance tally in the net, scoring from 18 yards out on a counter attack two minutes before halftime.

Senior Jose Panuelas played in-goal for the Mustangs, filling in for injured teammate Randall Sam. Panuelas made six saves, while Parkrose’s keeper made seven saves.

“The whole defense deserves credit for stepping up and getting the job done,” said Milwaukie coach Roberto Aguilar.

Aguilar singled out T.J. Fisher, Kevin Villanueva and Luke Yackley for their efforts on defense. He said Panuelas, who normally plays sweeper, was ‘solid’ in-goal.

He also praised Camacho for solid play in the midfield.

The La Salle Falcons last week locked up second place in Tri-Valley Conference boys soccer with a pair of victories, but neither win came easily.

The seventh-ranked Falcons escaped unheralded Gladstone with a narrow 1-0 victory in a boys soccer game played between the two rivals on Oct. 22; and they escaped Madras with a 3-2 win last Thursday.

The Falcons pounded Gladstone’s goal all night, but failed to score until Dakota Eisel found the net with just eight minutes to play. The assist came from Duran Herrera. Dylan Tran was in-goal.

“Gladstone always gives us a tough game, and it makes it hard to score on them,” La Salle assistant coach Derek Ray said. “We struggled finding the back of the net both times we played them this year. They have a great keeper and a stout defense....

“They actually got the first real chance of the game off a corner kick. Brezdan Dunnigan made a sliding kick-save to keep them out of the goal.”

Hero honors went to Brayan Rodriguez and David Lillie in Thursday’s game at Madras.

Rodriguez scored off a pass from Lillie with just two minutes remaining to gain the Falcons the 3-2 victory.

“Madras is always a tough place to play after that long drive, and we have normally struggled playing there,” Ray said. “This was probably our best game playing at Madras. We were able to move the ball and create quite a few chances. We just didn’t finish them all.”

Ray said the White Buffaloes kept in the game with a strong counter attack, making things interesting with two late goals.

Eisel headed in the Falcons’ first goal five minutes into the game — off a free kick from James Higgins — to stake La Salle to an early lead. Eisel scored again, off a pass from Stephan Malin with 12 minutes to play for the Falcons’ second tally.

The pair of wins put the Falcons (11-2, 7-2) second in the TVC — behind Molalla (1`1-2, 9-0) — heading into their Oct. 30 league final with Estacada (4-8, 1-7).

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