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Brought to you by John Sciarra, Bernard's Garage - Auto Repair INSIDER -


John Sciarra, Bernard's GarageWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's right around the corner and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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

503-659-7722

>bernardsgarage.com/

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.

503-353-7627

www.snapfitness.com/gyms/milwaukie-or-97222/1023

Oregon City: 19703 S. Hwy. 213, Ste. 170

503-656-2580

www.snapfitness.com/gyms/oregoncity-or-97045/400

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.

503-353-7627

www.snapfitness.com/gyms/milwaukie-or-97222/1023

Oregon City: 19703 S. Hwy. 213, Ste. 170

503-656-2580

www.snapfitness.com/gyms/oregoncity-or-97045/400

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

503-659-7722

bernardsgarage.com/

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

www.snapfitness.com/

Milwaukie: 4200 SE King Rd.

503-353-7627

Oregon City: 19703 S. Hwy. 213, Ste. 170

503-656-2580

Canby: 1109 SW 1st Ave.

503-266-5515

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

bernardsgarage.com

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Glads bow out in defensive slugfest

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North Bend Bulldogs win 10-7, advance to their first semifinal


by: JONATHAN HOUSE - North Bend defenders make a sandwich of Gladstone senior linebacker Ben Hunter after Hunter makes an interception in Fridays state-quarterfinal game at Gladstone.There were tears aplenty on Gladstone’s sidelines late Friday night, while across the way, on North Bend’s sidelines, there was jubilation.

The seventh-ranked North Bend Bulldogs had good reason to celebrate. They had just knocked third-ranked Gladstone out of the Class 4A high school football playoffs, winning 10-7, in a defensive slugfest.

Gladstone entered the game averaging 40 points a game, and it was only the second time this season that the Gladiators had been held to a single touchdown. [The other time was a 19-7 loss to Tri-Valley Conference champion La Salle].

For the visiting Bulldogs, it marked the first time that a North Bend High School football team had won a state quarterfinal game and advanced to the semifinals.

“We’re the first team to make it past the quarterfinals, and it feels amazing!” said North Bend senior running back Clayton Duryee. “Gladstone is a very high-scoring team. We came out knowing we had to play a hell of a game, and that’s what we did.”

“I feel great!” said North Bend senior quarterback Hamilton Mateski. “We’ve made history for the school and, even better, I get to keep playing football.”

Mateski added, “It means a lot, because we had a good team last year and didn’t make it. I’m glad I got to do it with this one.”

A year ago the Bulldogs dropped a heartbreaker to 2011 state champion La Salle in the quarterfinals, 32-30.

“We came out and played hard, but I guess you can’t win them all,” said Gladstone senior quarterback D.J. Williams. “We played a good team, and they came here and played better than we did tonight.”

“I think we just didn’t come out full-speed,” said Gladstone senior punter Stetson Richardson. “We fought a great battle and we fought to the end, but we just couldn’t quite pull it out.”

“We’ll come back next year,” vowed Gladstone sophomore running back Handsome Smith. “We’ve got to come back and do it for the seniors.”

“We played tremendous defense against a very good football team,” said Gladstone coach Jon Wolf. “We just didn’t get the job done on offense, and I take the blame for that. I was disappointed with our discipline. We had a few bad calls and we got a little too fired up. That’s where coaching comes in, and I needed to do a better job.”

Still, Wolf said he was very proud of his players for the way they battled.

“I saw as much tears as I’ve ever seen,” Wolf said. “And it was the underclassmen as well as the seniors. These kids play with a lot of passion and they care about each other. That’s what makes them so special....

“I’m proud of my players, especially the 12 seniors. I was told when they came in as freshmen that they hadn’t had a lot of success in youth football and they didn’t know whether they were going to have enough players to field a team. I’m disappointed for those seniors, but it’s still been a good season. They’ve had a great run in high school football and a good senior season. Nine-and-two, that’s not too shabby.”

Several of the seniors had played for a Gladstone football team that advanced all the way to the semifinals their sophomore season.

The 12 seniors on the team included: senior captains Williams, Dalton Moe and Ben Hunter; Richardson, Dakota Hollingsworth, Michael Stoutt, Jordan Hernandez, Austin Winter, Oscar Sanchez, John Hampton, Kyle Cavitt and Kyle Betnar.

Richardson had an impressive final game, averaging 34 yards on 10 punts, while facing intense defensive pressure on more than one attempt.

Gladstone and North Bend both fumbled the ball often, due to aggressive play by the defensive players on both teams. And tempers flared on more than one occasion.

But the Gladiators had the most costly fumble. With the game still a scoreless tie and just 2:33 remaining in the second quarter, Hunter intercepted a pass and returned it to the North Bend 24. A facemask play on the interception advanced the ball to the 12.

Two plays later, Gladstone sophomore running back Zach Smith carried to the 5-yard line, where he fumbled the ball away in controversy. There was a very slow whistle on the play, and Gladstone fans, players and coaches believed Gladstone would have maintained possession had the play been whistled dead at the end of Smith’s forward progress.

North Bend, on the next play, completed a pass at the 20. Gladstone defenders forced a fumble on that play. Flags flew as players on both teams pig-piled on the ball. The play ended with North Bend maintaining possession and Gladstone linebacker Oscar Sanchez being ejected.

North Bend broke the scoreless tie on its first possession of the second half, when Bulldog kicker Michael Hobson split the uprights with a 25-yard field goal.

Following some Gladstone penalties, Richardson was forced to punt from his own end zone near the midpoint of the fourth quarter, and the Bulldogs took possession at the Gladstone 35. Six plays later, North Bend 6-3, 225-pound quarterback Hamilton Mateski took the ball wide right five yards for the game’s first touchdown. Hobson split the uprights on the PAT for a 10-0 lead, and the Dogs appeared to have the game in hand.

But there was no quit in the Gladiators. Two plays later, Handsome Smith broke a 43-yard run to the North Bend 16-yard line. Williams found Jordan Hernandez open in the end zone for a 16-yard touchdown pass. Richardson boomed the PAT kick, and North Bend’s lead was 10-7 with 1:47 remaining in the game.

There was a late hit on Williams’ touchdown pass, and the ball was placed on the North Bend 45 for the ensuing kickoff.

As everyone expected, the Gladiators attempted an onside kick. And it nearly worked, as Gladiators were all around the ball when the kickoff play was over. But lady luck had sided with the Bulldogs, as the onside attempt took a North Bend bounce, and didn’t advance the required 10 yards.

The Bulldogs were awarded the ball at their own 44 and they wound down the clock for the 10-7 victory.

The only other time that either team threatened to score was in the closing seconds of the first half, when Hobson had a 34-yard field goal attempt hit the crossbar and bounce back in front of the goal posts.

North Bend finished with a 298- to 179-yard advantage in total offense on the night.

Mateski completed 13-for-33 passes for 124 yards and he rushed 18 times for 52 yards. Duryee rushed 15 times for 52 yards.

Handsome Smith led the Gladiator attack with 18 carries for 92 yards, including his long run that set up Gladstone’s only touchdown.

Williams completed 4-of-7 passes for 20 yards.

The win advanced the seventh-ranked Bulldogs (10-1) to a state semifinal game with 11th-ranked Ontario, scheduled for 2:15 Saturday at Hillsboro Stadium. Ontario (9-2) upset second-ranked La Salle 23-21 in a Saturday quarterfinal game at La Salle.