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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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Pioneers stumble in TRL title showdown


Five turnovers prove costly, as Oregon City is blown out by Lake Oswego 46-14

by: JAIME VALDEZ - Lake Oswego defenders Nick Bunick (5) and Romello Washington (8) corral Oregon City running back Mitchell Thompson early in last weeks Three Rivers League showdown with the Pioneers.OREGON CITY — Emotions were flying sky high here Friday night, as the upstart Oregon City Pioneers anticipated giving the third-ranked and defending state champion Lake Oswego Lakers a run for their money in a game that had a share of the Three Rivers League football title at stake.

But you can’t make mistakes and hope to contend with a team that has outscored eight previous opponents by an average tally of 41-11, and the Pioneers made more than their share of mistakes.

Oregon City had five turnovers in last Friday’s game, including three in the first quarter, as the Pioneers spotted the Lakers a 27-0 advantage with the game barely underway. And the Lakers went on to win in a 46-14 blowout.

“We came out knowing they’re the No. 1 team in the state and we were pumped,” said Oregon City senior co-captain Mitchell Thompson. “I don’t know why [we made so many mistakes]. Maybe knowing we had two linemen [center Trevor Wolf and right guard Mason Kloer] and a wide receiver [Nick Martin] out had something to do with it....

“We’ve got one of the best lines in the state, and we can run against anybody. We just can’t make stupid mistakes.”

Asked if he thought Lake Oswego was the best team Oregon City has played this season, Thompson said: “Camas is pretty good too. We came out and made the same mistakes against them. I believe we can hang with both Camas and Lake Oswego, if we don’t make mistakes.”

“I think it was a lack of concentration,” Oregon City senior co-captain Austin Phanouvong said of the early turnovers in last Friday’s loss. “Not executing hurt us, especially in the first half.”

The Pioneers had four turnovers before the intermission and they trailed 33-7 at halftime.

Thompson said that he anticipates that the three starters who sat out the Lake Oswego game with injuries will be able to return to the gridiron for the playoffs.

With the decisive victory over Oregon City, the Lakers improved to 5-0 in league and 9-0 on the season, as they bagged their eighth straight Three Rivers League title and their 48th consecutive league win. The Lakers have not lost a league game since Oct. 22, 2004, when they fell 10-6 to Clackamas.

With the loss, the Pioneers (5-4, 3-2) finished third in the TRL. The top-three finish in league gained the Pioneers, Lake Oswego and TRL runner-up Canby (5-4, 4-1) a bye from this week’s state playoff play-in round. The three teams automatically advance to the first round of the Class 6A state playoffs, scheduled for a week from Friday.

Ranked third, 10th and 16th in the state respectively, Lake Oswego, Canby and Oregon City will all likely have home games in the first round.

The Lakers got plenty of help from Oregon City in last Friday’s game. Turnovers at the Oregon City 16, Oregon City 32 and Oregon City 38 led to three of the Lakers’ first four touchdowns.

The Lakers also stopped an Oregon City drive with an interception at the Lake Oswego 13 in the second period, and they stopped an Oregon City drive in Laker territory with a fumble recovery near the midpoint of the third stanza.

Lake Oswego senior linebacker Travis Sanders recovered a fumbled snap at the Oregon City 32 on the Pioneers’ fourth play from scrimmage. And six plays later, J.B. Holmes dove two yards to the end zone for a 6-0 Laker lead.

The Pioneers punted on their second possession; and the Lakers followed with a 10-play, 84-yard touchdown drive, with senior tight end Mitch Lomax hauling in an eight-yard pass from senior quarterback Justen Ruppe for the score.

Moments later, Laker senior defensive end Spencer Anderson picked off a pass and rambled 20 yards for a third touchdown, and a 20-0 Laker lead.

A fumbled handoff gained the Lakers the ball at the Oregon City 38 on the final play of the first quarter. Oregon City senior defensive back Brandon Espy slowed the bleeding, pouncing on a Laker fumble at the Oregon City 6.

But, following an Oregon City punt, the Lakers drove 19 yards in four plays for yet another touchdown. Lake Oswego junior fullback Nick Underwood did the honors, scoring from the 12. Harrison Ramsey’s third on-target PAT kick made it a 27-0 game with just 3-1/2 minutes elapsed on the second-quarter clock.

Oregon City finally found the end zone four minutes before the half. Thompson capped off an 11-play, 71-yard drive with a three-yard sprint to the end zone.

But Ruppe found senior wide receiver Connor Griffin open near the end zone for a 45-yard touchdown pass, upping the Laker lead to 33-7 at the intermission.

Underwood scored on a 38-yard run on the Lakers’ first possession of the third quarter.

The Pioneers gave the ball up on downs near the midfield stripe on their first possession of the second half. And just four plays later, Ruppe passed 36 yards to senior wide receiver Romello Washington, making it a 46-7 game just six minutes into the third quarter.

Both coaches then turned to reserves through much of the remainder of the game.

Oregon City’s final score came with 5:22 to play, when Oregon City quarterback Jon Hall hooked up with Trevon Bradford for a 66-yard touchdown pass play on a fake punt.

The Lakers finished with a 458- to 281-yard advantage in net offense on the night.

Underwood led a balanced Laker ground attack, with eight carries for 101 yards. Ruppe completed 8-of-10 passes for 147 yards and three touchdowns.

Thompson, who had averaged 239 yards in eight previous games, carried 25 times for 130 yards. Hall completed 6-of-11 passes for 108 yards. Matt Oades hauled in seven passes for 53 yards.

“Right now everyone is 0-0,” Phanouvong said. “Records don’t matter. When you get to the playoffs, it’s a clean slate....

“I think we can [do as well as last year]. Execution on offense and flying around on defense. If we do that and practice hard, I think we can go far.”

A year ago the Pioneers advanced all the way to the state quarterfinals, after going 2-3 in the TRL.

“I’d love to take it deep into the playoffs and keep the year going,” Thompson said.

Cavs give Cougars

a run for their money

by: JONATHAN HOUSE - Clackamas running back Dan Sherrell picks up a block from Brody Haehlen as he rambles for yardage in Fridays game with Canby.The hard luck continued for the Clackamas Cavaliers last Friday, as they dropped a 35-28 heartbreaker to Canby. Had the Cavaliers won the game they would have tied Canby and Oregon City for second place in the Three Rivers League.

With the win, Canby (5-4, 4-1) finished second to Lake Oswego (9-0, 5-0) in the TRL. Clackamas (4-5, 2-3) finished fourth — behind Lake Oswego, Canby and Oregon City (5-4, 3-2).

Last Friday’s loss was the second consecutive heartbreaker for the Cavaliers, who lost to Oregon City 42-36 in an Oct. 19 game at Oregon City.

The Cavaliers last Friday dug themselves an early hole, with the Cougars going up 21-0 on a 33-yard touchdown pass from quarterback Sam Stelk to junior tight end A.J. Schlatter on the first place of the second quarter.

But there was no quit in the Cavaliers, as they rallied around sophomore running back Dan Sherrell to close the gap. Sherrell scored three straight touchdowns in the third and fourth quarters to narrow a 35-7 gap to just seven points.

Sherrell’s 4-yard sprint to paydirt cut Canby’s lead to 35-28 with 4:21 left to play. But that was as close as the Cavaliers could get.

Sherrell had a career night, rushing 38 times for a career-high 308 yards and four touchdowns. It was the fifth 200-plus-yard game of the season for Sherrell, who has 1,662 yards rushing and 23 touchdowns through nine games.

The Cougars had a balanced offensive attack, picking up 208 yards and two touchdowns through their aerial assault, and 318 yards and two touchdowns on the ground.

Isaac Shrier (8 carries/129 yards), an 185-pound senior tailback, and 180-pound senior halfback Mike Caruso (10 carries/93 yards) led a stable of Canby running backs.

Stelk, a 6-5, 225-pound senior, played a major role in the Cougar victory, completing 13-of-17 passes for 208 yards and three touchdowns. Stelk’s 47-yard play-action pass to junior running back Dominic Shorter early in the third quarter proved the game-winner in the 35-28 Cougar victory. Shorter had a team leading four catches for 86 yards in the game.

Clackamas junior quarterback Doonie Johnson completed 13-of-28 passes for 101 yards, but his receivers didn’t score any touchdowns.

Ranked 25th out of 42 teams in the Class 6A power rankings, the Cavaliers host 39th-ranked North Medford (2-7, 1-6) in a state playoff play-in game this Friday, with the winner advancing to the 32-team state playoffs.

The Black Tornado lost to 21st-ranked Roseburg 42-8 last Friday.