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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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Oregon City matmen escape West Linn with a 36-30 league dual win


The Pioneers put their cross-town rivals away with five wins by fall

by: JONATHAN HOUSE - Oregon City junior Alex Canchola sticks West Linn junior Tad Handris at 138 to help set the tone in last weeks dual win at West Linn.WEST LINN — The upstart West Linn Lions gave the Oregon City Pioneers a run for their money in a Three Rivers League dual wrestling meet contested here Jan. 10.

Each team won seven matches, but the Pioneers had five wins by fall, earning themselves the 36-30 victory.

“This is always one of our most important matches,” said Oregon City senior co-captain Michael McCoy. “It’s a real pride thing, a great way to finish my senior year, beating them in football and now in wrestling. We’ve beaten them in wrestling all four years now.”

It was the sixth consecutive win by the Pioneers over their cross-river rivals, their last loss coming in a dual meet with the Lions in a 2007 meet at Oregon City. Oregon City won a 39-36 barnburner at West Linn in 2012.

Asked the key to pulling off the win in last week’s dual, McCoy said: “Staying strong where we were supposed to be strong, pinning where we were supposed to get pins.”

McCoy’s fall over West Linn junior Ellis Eaton at 220, in the second to last match of the meet, clinched the win for the Pioneers, as it stretched a 30-24 advantage to 36-24. But McCoy’s fall over Eaton was in no way a given. McCoy and Eaton had been ranked first and third in the state respectively in “The Oregon Grappler” rankings.

Still, McCoy was dominant, going up 4-1 with two first-round takedowns, and 5-1 with an early second-round escape.

“I was thinking patience [heading into the match with Eaton],” McCoy said. “I’m stronger on my feet than he is, so I knew if I was patient, I could get him.”

Other Oregon City wrestlers earning falls included: freshman Ryan Leonard (106) over West Linn freshman Mario Ruiz; junior Devin Poppen (126) over freshman Kane Snap; senior Kyle Sether (132) over senior Michael Mutschler; and junior Alex Canchola (138) over junior Tad Handris.

Leonard was up 10-1 in the third round when he earned his fall; leading 5-0, Poppen earned his fall in the first round; Sether scored four first-round takedowns en route to a first-round fall over Mutschler.

The match was tied at 2-2 in the second round when Canchola turned Handris.

West Linn had only two wins by fall. West Linn senior Eddy Rojas (195) earned a first-round fall over Oregon City junior Grant Hicks; and, with the score tied at 2-2, West Linn junior Noah Bagley took Oregon City senior Jacob Hagler down to his back for a second-round fall at heavyweight.

by: JONATHAN HOUSE - Senior Kyle Sether and Oregon City coach Roger Rolen celebrate a fall in last weeks hotly contested Three Rivers League dual meet with cross-river rival West Linn.Oregon City junior Michael Griffin earned a pivotal 3-2 decision over West Linn junior Cam Schmitz at 182. With the score tied at 1-1, Griffin scored a takedown near the edge of the mat with just 14 seconds remaining.

“He was trying to evade me the whole match....,” Griffin said. “The key was taking him to the third round, where my endurance paid off and I could work my moves.”

Oregon City also had a winner at 160, where junior Gabe Ellicott earned a 4-0 decision over West Linn senior Adam Roethe, scoring through a takedown, an escape, and when Roethe was dinged for stalling midway through the final round.

One of the more exciting matches of the meet took place at 170, where Oregon City junior Tanner Fischer gave West Linn senior Tyler Chay all in could handle in a 6-2 double overtime loss.

Fischer went up 1-0 late in the second round when Chay was charged with stalling. Chay scored a takedown midway through the third round, but Fischer escaped to send the match into overtime. Neither wrestler scored from the neutral position in a one-minute overtime. Fischer then took the down position for a 30-second extra period but was unable to score; Chay reversed Fischer and got a two-point nearfall in his turn on the bottom.

It was the 16th straight win without a loss for Chay this season. Chay, who is ranked the No. 1 in the state, was state runner-up at 160 a year ago. Fischer qualified for state as a freshman, but missed last season because of a knee injury.

“I wouldn’t be at all surprised if Tanner beat [Chay] next time [they wrestle],” McCoy said. “He gave him a heck of a match.”

The Lions won their share of close matches. West Linn sophomore Tim Harman, who placed second in regional competition last year, earned an escape and a takedown in the third round to score a come-from-behind 3-1 win over Oregon City senior Parker Folliard at 145; West Linn freshman standout Tyler Self defeated Oregon City senior Carter Marshall 4-2 in overtime at 152; and Chay earned his double overtime win over Fischer.

West Linn picked up six points at 113, where junior Joey Donovan accepted a forfeit when Oregon City failed to field an opponent.

The dual win gained the Pioneers (2-0) the inside track for finishing atop the Three Rivers League and going unbeaten in TRL dual meets.

The Pioneers host Clackamas (2-0) tonight.

“It’ll be an interesting match-up,” McCoy said. “I’m not certain, but I think they’re strong where we’re not. I think that just like in every dual meet we wrestle, our stronger kids are going to have to get pins.”

The Pioneers will find out how they stack up with the top dual-meet teams in the state Jan. 18-19, when they travel to the Deschutes County Fairgrounds for the Oregon Wrestling Classic.

Cavs manhandle

the Pacers

Clackamas had an easy time of it in last week’s dual meet at Lakeridge, accepting six wins by forfeit and cruising to a 67-6 dual win.

Clackamas matmen Dane Maben (132), Matt Miller (138), Zach Jett (220) and Cole Johnson (285) all won by fall.

Travis Whittaker (126) won by decision over Adam Bartowski and Sam Riley (145) won by decision over Sam Wortz.

Lakeridge’s only win came at 152, where Jake Oelrich got the best of Grant Gage.

The Cavaliers battled stiff competition last Friday when they competed in an eight-team dual-meet tournament at Century.

Clackamas defeated South Albany 41-30 in its tournament opener. The Cavaliers then came up short, losing dual meets with Century 42-21 and with Glencoe, 61-13.

Three Clackamas matmen went undefeated at the tournament: Brad Pfeifer (160), Kyle Anderegg (195) and Jett (220).

Jett put the Cavaliers over the top in their dual with South Albany, clinching the dual win with a 5-0 decision over Matt Degone.

Clackamas coach Jayson Wullbrandt singled out Will Greer and Austin Brittle for standout performances in the dual with Century. Greer decisioned Blake Steifel 6-3, and Brittle won by 7-1 decision over Danny Salampessy.