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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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Glads are still the best in 4A


Gladstone girls win title showdown with top-ranked Mazama, earn their third state championship in four seasons

The Gladstone Gladiators have once again proven themselves the top Class 4A girls soccer team in the state.

The Gladiators proved that to be the case Saturday afternoon at Liberty High School, when they dropped top-ranked Mazama 1-0 in the championship final, after handling No. 2-ranked Scappoose (4-1) in the semifinals.

It’s the third state championship in the past four seasons for the Gladiators, who also won state championships in 2009 and last fall.

“This means a lot,” said Gladstone senior co-captain Amber Jensen. “Especially doing it with my graduating class. We wanted to go out with a bang, and we played our hearts out tonight. That was a full 80 minutes of soccer. We left it all on the field.”

“[If someone had told me my freshman year that we’d win three state titles], I’d have thought they were out of their minds,” said senior co-captain Madi Cronin.

Asked why the Gladiators have been so successful throughout her high school career, Cronin said, “We just have this chemistry. I can’t even put it in words. But every year we graduate some key players and people write us off. The girls coming back know they have big shoes to fill, and they step up to the challenge, and do it. It’s amazing!”

Cronin continued, “I feel so honored and so privileged to play with these girls. To win the state title my senior year and do it with my friends who I’ve grown up with and played with all my life, it’s the best thing anyone could ask for.”

“Mazama was the best team we’ve played this year,” said Gladiator senior co-captain Taylor Plunkett. “They’re just like us, a mirror-image. They were fast, they switched field and counterattacked. It was like we were playing ourselves.”

Plunkett earned heroine honors in the state final, putting the game’s lone goal in the net on a free kick taken from 40 yards out in the 39th minute. The shot slipped off the outreached hands of a leaping goalkeeper and slipped just inside the upper-left corner of the net.

“I was thinking, just shoot high and go for the corner,” Plunkett said. “I wasn’t expecting to score a goal, but I went for it and it went in.”

The Gladiators had the best of the play, especially in the second half, when Gladstone sophomore goalkeeper Molly Webster rarely touched the ball.

But Mazama senior keeper Kaylee Grigsby kept her team in the game, repelling a number of dangerous assaults by Jensen and her teammates.

The Gladiators out-shot the Vikings 10-2, with six shots on-frame. Jensen shot five times, with three shots on-frame. Webster had to make just one save.

Gladstone coached Steve Thomas heaped praise on his team: “Two years ago these girls lost their whole defense [to graduation]. And this year we lost our whole midfield — four starters, all in the midfield. We revamped and moved kids around, and they did it again. I’m just really proud of these girls.”

Thomas had special words for Jensen, who this year brought her career scoring total to 101 goals, making her one of only five girls in the history of Oregon high school soccer to have scored over 100 career goals.

“People don’t know it, but Amber played most of the season with pain,” Thomas said. “She’s been playing on a broken ankle [detached ligaments and a cracked bone] since before doubles. She’s worn an ankle brace and been taped for every practice and every game — until tonight. She said, ‘It’s my final game and I need my freedom.’ So we let her go....

“Amber is a tremendous player. She not only has great skills, but she reads the game and sees the field better than any girl I’ve coached. Amber scored 101 goals this year, and she would have scored at least a dozen more if she’d been healthy”

Gladstone had five seniors on this year’s 20-player state-playoff roster, and those seniors have made a tremendous run.

“We’ve had some great senior classes, but it’s amazing what these girls have done,”Thomas said.

The seniors never lost a game in league, going 12-0-0 in league as freshmen, 9-0-1 as sophomores, 10-0-0 as juniors, and 9-0-1 as seniors.

Their freshmen year Gladstone went 17-0-1, outscoring opponents 65-5 en route to their school’s first state title.

Their sophomore year Gladstone went 14-2-1, outscoring opponents 63-9 and dropping a 2-1 heartbreaker to Mazama in the semifinals.

Last year the team went 17-2-0, outscoring opponents 84-6 and winning their school’s second state title.

This fall they went 16-1-1, outscoring opponents 72-3 en route to a third title.

This year’s team set school records for shutouts, at 15; and for least goals allowed, at 3 — including one own-goal.

They avenged an early-season 1-0 loss to Scappoose, handling the Indians 4-1 in the semifinals. And they avenged an early-season 1-1 tie with Molalla, beating their Tri-Valley Conference rivals 2-0 the second time in league and 3-0 in the state play-off quarterfinals.

The Skyline Conference champion Mazama Vikings entered this year’s state final with a 16-0-1 record and 14 wins in a row, with 11 shutouts. They’d outscored 17 earlier opponents 85-8.

Starting for the Gladiators in this year’s final were: seniors Amber Jensen (forward), Madi Cronin (midfield), Taylor Plunkett (defense) and Victoria Finley (defense); juniors Kelsey Hathaway (forward), Kendall Schumaker (midfield) and Julia Schumaker (defense); and sophomores Molly Webster (goalie), Mikaela Simac (defense), Tianna Smith (midfield) and Riley Webster (midfield).

Also seeing action in the final were senior Grace Kersting (defense), junior Cheyenne Stubblefield (forward), sophomore Chelsea Emtrambasaquas (midfield) and freshman Allie Seymour (forward).

Rounding out Gladstone’s state-playoff roster were: sophomores Gabrielle Wachlin (goalkeeper), Nanna Sandholt (midfield), Talia Pena (defense) and Hannah Kent (midfield); and freshman Madeline Stirling (goalkeeper).

“I plan to come back and watch these girls kick butt [next year],” Plunkett said. “They have the talent. They have the skill. I have so much faith in these girls. I know they’ll come back and make a run again.”