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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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An incredible journey


Clackamas gives the undefeated Thurston Colts a run for their money in the Cavaliers first state final

The Clackamas Cavaliers proved Saturday afternoon that they were without question one of the top girls soccer teams in the state in 2012, as they gave the third-ranked Thurston Colts all they could handle in the Class 6A state final of the Oregon high school championship playoffs.

Thurston won the final 2-0, but it was still a 1-0 game until Thurston put a second ball in the net with just 2-1/2 minutes left to play, when the Cavaliers were pressing.

“We play with a ton of heart,” Clackamas senior co-captain Sam Moultrie said. “We never give up in any game. When we played Lakeridge [an overtime win in the semifinals], we were down 2-0 with 20 minutes left.

“We never give up. That’s what I love about this team. We play with such heart and passion....”

In Saturday’s final, both teams had several chances to score in an intensely played game. The official game stats had the Cavaliers with 17 shots, 12 of them on-frame; and the Colts with 18 shots, nine of them on-frame.

The Colts went up 1-0 just 12 minutes in the contest when Thurston senior Aliyah Gallup got lucky, scoring on a ball that deflected off a Clackamas defender — just out of reach of Clackamas goalie Jade Haehlen — and into the net.

The Cavaliers nearly countered just minutes later, but Thurston junior keeper Lindsey Mabinuori was in the right place to make saves on dangerous assaults by Clackamas senior Claudia Flores and by Cavalier sophomore Cassie Haehlen. Rebounding her own saved shot 17 minutes into the game, Haehlen sent her follow-up shot just wide.

Haehlen came close again 15 minutes into the second half, when Mabinuori made a foot save. Haehlen followed up that save with another shot that was deflected away by a defender.

Haehlen had five shots in the game, four of them on frame.

Senior co-captain Sam Moultrie challenged Mabinuori with three shots on frame; Mabinuori had to make two saves on shots by Clackamas senior Tori Roberts.

It was the first state final for both Thurston and Clackamas.

With the win, the Colts finished the year with a 17-0-1 record, shutting out 14 opponents along the way. The Colts allowed 18 opponents just six goals, while recording 14 shutouts.

Clackamas, the runner-up to Lakeridge in the Three Rivers League, finished 11-5-2 with the loss.

It’s the Cavaliers’ best season since 2010, when they lost to Jesuit 2-0 in the semifinals.

“We accomplished a lot,” Moultrie said. “When we came out at the beginning of the season, we said our main goal was improving. And we improved every step of the way. We improved in every game....

“I’m so proud of the team. Our coach is amazing. She pushed us at every practice. And the team pushed each other.

“It’s a great way to end my senior year — at this field, and taking second in state. It’s not first [place]. But you know what — We made it this far, and I couldn’t be happier.”

“It feels amazing [to make the finals and make school history],” senior Tori Roberts said. “I knew we’d do it, but I never thought it would feel like this. It feels amazing!”

Things look bright for the Cavaliers in the future. Moultrie, Roberts, Summer Mohr and Claudia Flores were the only seniors on this year’s 22-player state-playoff roster.

Rounding out the roster were: juniors Yasmeen Ramos, Holly Hunt, Stephanie Welborn, Kaitlyn Reiner, Anna Edgerly, Courtney Cox and Alisa Sandgren; sophomores Jade Haehlen, Erika Shaw, Riley Mitchell, Alli Dickey, Mckenzie Giancola, Sammy Haehlen, Sarah Jones, Anna Daul, Cassie Haehlen and Nadine Shaw; and freshman Alaina Edgerly.

“It’s tough now, with the loss,” Clackamas coach Aimee Mansoor said. “But when you look back at what the girls have accomplished and what they have achieved, it was a pretty amazing year. We took it as far as we could. We definitely left it all on the field tonight. From the first day [of the season] to the last day, it was an incredible journey....

“I knew I had a special group coming into the season, and it goes beyond talent. I could tell by their personalities, their character, and their drive.... It was a special team that was going to go far.”