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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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Clackamas advances to the semis


Cavalier boys and girls continue their historic runs

by: MILES VANCE - Clackamas goalkeeper Jade Haehlen leaps high for a save in Saturdays 1-0 quarterfinal win at Sunset.Clackamas High School’s boys and girls soccer teams last week continued their historic runs.

The eighth-ranked Cavalier guys last week upended ninth-ranked South Medford (5-1) and 16th-ranked Forest Grove (5-1) to earn a shot at fifth-ranked Lincoln in this Tuesday’s (Nov. 13) Class 6A semifinals.

Also ranked eighth in the state, Clackamas girls last week toppled ninth-ranked West Linn (5-2) and 16th-ranked Sunset (1-0) to earn a match-up with fifth-ranked Lakeridge in Tuesday’s girls semifinal round.

It’s only the third time in school history that Clackamas boys or Clackamas girls have advanced to the semifinals in soccer. Clackamas boys lost to Barlow in overtime in the semifinals in 1992 and to South Salem in the semifinals in 2009.

Clackamas girls lost to Central Cathlic in the semifinals in 2007 and to Jesuit in the semifinals in 2010.

“It feels really good,” said Clackamas junior co-captain Ian Tarnovsky. “We practice really hard, and it’s been a team effort. We have great team chemistry and a drive to win. We’re all in it together and we play for each other. We don’t have just one guy trying to do it all. We’ve done it as a team....

“It’s our team goal to win a state championship and I think we’ve got a good chance.”

“I’m excited!” said Clackamas senior co-captain Samantha Moultrie. “We made the semis my sophomore year and it’s pretty awesome doing it again my senior year....

“If we can go further, and take state, it would be so cool.”

Moultrie explained her team’s success: “We’re really close. We play for each other and we play as a team. There’s so much heart and passion, it’s good to see our hard work paying off.”

“The boys are clicking at the right time,” said Clackamas boys coach Anthony Trejo. “We are starting games strong and finishing the game even stronger. We are focused, ready to go, and looking forward to facing Lincoln for the right to go to the championship game.”

“The girls play with a lot of heart,” said Clackamas girls coach Aimee Mansoor. “And most importantly, they play as a team. The girls are willing to go that extra mile for one another, and it’s paying off.... They are very coachable and we have really good leadership.”

Their strong team play was reflected in Clackamas’ boys 5-1 rout of Forest Grove on Saturday, as four Cavaliers scored goals and six contributed to the scoring.

Tarnovsky found the net twice, while Adan Trejo, Aaron Ahlstrom and Mason Buechler added single tallies. Adan Trejo also came through with two assists, and Brendan Swazo and Max Jette both assisted Cavalier goals.

The Cavaliers claimed a quick 2-0 advantage, with Trejo playing a ball over the top to Tarnovsky and Tarnovsky putting it away; and Trejo hitting a wide open shot on a poorly cleared ball by Forest Grove’s defense.

Saturday’s win was the ninth in a row for the Cavalier guys, who took a record of 16-1-1 into Tuesday’s semifinal at Lincoln (11-1-4).

The winner of the Clackamas/Lincoln game will play the winner of a semifinal between third-ranked Jesuit (15-1-1) and 15th-ranked Sunset (10-3-4) in Saturday’s final at Hillsboro Stadium.

Clackamas boys made it look easy on Nov. 6, as they upended ninth-ranked South Medford 5-1 in a second-round game of the Class 6A state playoffs.

It was the most goals the Panthers (11-4, 5-3) had given up all season, as they came into the contest allowing opponents an average of just one goal a game — with five shutouts.

“The team played a great game!” coach Trejo said. “We started off a bit sluggish, but once we scored that first goal, the intensity followed.

“Smothering defense all over the pitch has been our calling card all season and this game was no different....

“Five different players scored for us and that makes us more dangerous going forward, knowing anyone can score at anytime.”

Seniors Buechler, Jason Udland, Trejo and Jette all found the net for the Cavaliers, along with junior Ahlstrom. Trejo also had two assists.

South Medford’s lone goal was scored on a penalty kick.

Moultrie PK

is game-winner

Last Saturday’s Cavalier girls’ 1-0 win over Sunset was huge, because the defense-minded Apollos were riding sky high, having dealt top-ranked Tualatin its first loss of the season in the first round of the playoffs.

The win was all the more impressive because the Cavaliers played the last 25 minutes a man down, after a Cavalier player left the game with a red card.

Heroine honors went to Sam Moultrie, who buried the ball in the back of the net on a penalty kick 10 minutes into the game, after Cassie Haehlen was fouled.

Heading into the game, Sunset’s opponents had averaged less than a goal a game and the Apollos (8-5-4) had eight shutouts.

“A great game by Jade Haehlen in-goal,” Clackamas coach Aimee Mansoor said. “And a good solid performance by our defenders — Erika Shaw, Sammy Haehlen, Riley Mitchell, and Kaitlyn Reiner....

“Our midfielders and forwards — Sarah Jones, Samantha Moultrie, Holly Hunt, Tori Roberts, Mackenzie Giancola, Claudia Flores and Cassie Haehlen also played well. It was a great team effort!”

It was the sixth win in a row and the sixth shutout for the Cavaliers.

“It doesn’t surprise me at all [that we’re in the semifinals],” Moultrie said. “We’ve improved so much since the start of the season. We’re a whole different team.”

The improvement showed in last week’s 5-2 first-round win over league rival West Linn. The Lions had battled the Cavaliers to a 1-1 standoff early in the league season and the Cavaliers eked out a 2-1 win in an Oct. 24 league game at West Linn.

One of the players who has stepped up is Cavalier senior Tori Roberts. Roberts missed the entire season up until the Oct. 24 game with the Lions, recuperating from major surgery on a knee.

She scored two goals in last week’s playoff win over the Lions.

“We play with a lot of heart and determination, and we never give up,” Roberts said. “We’ve had lots of injuries this season, but our team is real deep with talent. Whenever someone has gone down, we’ve had other players step up.”

Claudia Flores scored the game-winner just 22 minutes into the game.

Cassie Haehlen and Holly Hunt also scored goals, as the Cavaliers rolled to a 4-1 advantage by the midpoint of the second half.

Roberts said she felt good heading into this Tuesday’s semifinal with Lakeridge. The Pacers (12-4-1, 8-2-0) and Cavaliers (10-4-2, 7-2-1) finished first and second in the Three Rivers League, with the Pacers dealing the Cavaliers their only losses, 1-0 and 3-1.