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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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La Salle coeds take state in Class 4A cross country

by: JOHN DENNY - The athletes on La Salle Preps girls cross country team have a right to be very proud. They won the first-place team trophy at Saturdays Class 4A State Championship Meet, the first state championship in their sport in school history. Vying for the standout team were: (from left) Noelle Gammon, Hannah Baggs, Nicole Scott, Hannah Hildreth, Olivia Ogard, Kelsey Cathcart, Morgan Toll, Carly Veasy and (not pictured) Madeleine Ogard. There were five seniors on this years team: Scott, Hildreth, Cathcart, Toll and Madeleine Ogard.EUGENE — La Salle Prep coed distance runners ran the race of their lives here Saturday, and the all-out effort earned them the first state championship in cross country in the history of their school.

The Falcon girls won the Class 4A State Meet handily, out-pointing second-place Klamath 54-70.

It was a total team effort, as the Falcons had their five scoring runners all finish in the top 20 in the 106-runner Class 4A girls field.

La Salle freshman Carly Veasy headed the effort, completing the Lane Community College course in 19:49. Her performance earned her sixth place and first-team all-state honors.

Rounding out the scoring were: senior Kelsey Cathcart, 15th (20:29); senior Morgan Toll, 18th (20:47); freshman Olivia Ogard, 19th (20:51); and senior Hannah Hildreth, 20th (20:52).

“This means a lot,” Hildreth said. “We’ve got five seniors on the team. Four of us have been on the team since we were freshmen.

“Our freshmen year we didn’t even make state. As sophomores we were 10th or 11th [at state], and last year we were fourth. All the hard work and training has paid off. It’s an amazing way to end our senior year!”

“On paper, we were 20 points behind Klamath Union,” said La Salle coach Brian Devine. “Our hope was, that if everything went well, we’d take second, and maybe get close to Klamath. Everything went perfectly. The girls couldn’t have run better.

by: JONATHAN HOUSE - La Salle freshman Carly Veasy and senior Kelsey Cathcart take a turn at the two-mile mark at Saturdays Class 4A State High School Cross Country Championships, contested under sunny skies at Lane Community College.“By two miles into the race I felt confident we were going to win it because of how the girls were racing....”

The previous best finish by a La Salle cross country team came way back in 1982, when La Salle girls finished second to Gold Beach.

Devine said that seniors Ogard and Hildreth “were the linchpins for us [in the run to this year’s state title]. They ran so well. By two miles they were ahead of Klamath Union’s third and fourth runners, which was better than we expected....

“Carly was also huge. We had hoped she’d maybe make top 10. She put a surge on in the last half mile and got sixth, which was totally unexpected....

“Morgan [Toll] and Kelsey [Cathcart] were right where we needed them to be.”

Molalla girls also performed well at this year’s state meet, scoring 76 points and capturing the third-place team hardware.

And La Salle boys had a good state meet, scoring 93 points, and finishing third — behind Siuslaw (29) and North Valley (52).

“The boys ran the best they’ve run since I’ve been here,” Devine said. “They ran a tremendous race. It’s just that the field this year was really strong.”

Devine noted that La Salle boys placed fourth at state three years ago, third two years ago, and fourth last fall.

The Falcon guys were led by junior Will Thompson, who crossed the finish line in 16:44, good for 10th place. Also scoring for the boys were: junior Logan Veasy, 20th (16:59); junior Colton Passmore, 22nd (17:02); senior Nick Lien, 23rd (17:04); and senior Patrick Walsh, 33rd (17:31).

Thompson’s time was a lifetime-best time by six seconds, which was unexpected, because the hilly Lane Community College course has a reputation of being slower than most courses that high school athletes run on.

Gonzalez, Hilsenteger

earn top-15 placings

Milwaukie senior Sasha Gonzalez (19:47) and Putnam senior Kelsey Hilsenteger (19:55) held their own at Saturday’s Class 5A state championships, placing 13th and 15th respectively in the 91-runner field.

Wilsonville junior Taryn Rawlings (19:19) fared best of Northwest Oregon Conference runners, placing sixth. Liberty freshman Rachel Khaw (19:35) placed 10th.

Hood River junior Grace Grim won the 5A girls race with an 18:40 clocking.

Summit (83 points) topped Corvallis (91 points) for Class 5A girls team honors.

Summit (22 points) ran away with the team title for Class 5A boys, placing four runners in the top eight. Summit senior Travis Neuman (15:29) set the pace in the 5A boys race.

In Class 6A, Clackamas junior Jared Bell (16:43) and Oregon City junior Al Lacey (16:57) placed 30th and 43rd respectively in a 107-runner boys field, while Clackamas sophomore Zoe Clegg (20:35) and Oregon City senior Rachel Crawford (21:10) placed 47th and 67th respectively in a 107-runner girls field.

Grant (66 points) edged St. Mary’s (68 points) for the Class 6A girls team title. South Eugene sophomore Sara Tsai (17:42) was the pace-setter.

Central Catholic scored 52 points to finished well ahead of the runner-up team from Jesuit (76 points), in first place in the Class 6A boys state meet. Sheldon senior Jackson Darland (15:40) finished just ahead of Beaverton senior Dan Oekerman (15:48) for individual honors.