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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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Cavs hold their own with top teams


Clackamas takes No. 5 West Linn down to the wire, and the Cavaliers upset No. 7 Barlow

by: JONATHAN HOUSE - Clackamas junior Keaton Bankofier (22) is hammered by West Linn junior Ryan Shearmire (44) as Bankofier takes the ball to the basket in last Fridays Three Rivers League opener at Clackamas.Three Rivers League boys basketball preseason prognosticators believed that top-ranked Lake Oswego (15-0, 1-0) and fifth-ranked West Linn (10-4, 1-0) would battle for the TRL title this season.

However there may be a third team in the mix.

The unheralded Clackamas Cavaliers — ranked 24th in the OSAA power rankings — proved last week that they are the equal of West Linn as they gave the Lions (10-4, 1-0) all they could handle in a 69-63 losing effort. And that game followed on the heels of a 55-53 win over a Barlow team that was ranked seventh in the OSAA power rankings.

The Cavaliers on Friday trailed West Linn by only three points at the end of the second (35-32) and third periods (50-47), and they were within four points of the Lions, at 52-48, with six minutes to play. Had it not been for lukewarm shooting (6-for-15) in the last six minutes of the game, the Cavaliers probably would have pulled off an upset.

“I thought the effort was there [in last Friday’s game with West Linn],” said Clackamas playmaking guard Aaron Ahlstrom. “We played really hard. It was just that some of our shots weren’t dropping....

“If we’d shot the ball like we did against Barlow, I think we would have beaten them. I definitely think we can beat them the next time we play them....

“West Linn is a good team. We’re getting better every day. To compete with them when we’re not playing our best is really encouraging.”

Sharp shooting from downtown helped the Cavaliers stick with the Lions on Friday. Led by Ahlstrom (12 points, three 3-pointers) and Brett Udland (11 points, three 3-pointers), the Cavaliers connected nine times from 3-point land.

Andrew Gutwig (12 points) and Colby Bankofier (11 points) also hit 3-pointers and they joined Ahlstrom and Udland in double figures in scoring.

West Linn was led by 6-5 junior Ryan Shearmire (18 points), 6-3 junior Hayden Coppedge (16 points, 8 rebounds) and 5-11 freshman Payton Pritchard (12 points, 4 assists).

Clackamas led 19-17 at the end of the first quarter. West Linn’s biggest leads were nine points, at 33-24, three minutes before halftime, and 12 points with just over three minutes left to play. Shearmire’s steal and slam-dunk with 3:05 remaining made it 60-48 West Linn, and pretty much sealed the outcome.

Colby Bankofier made two lay-ups, Cole Scruggs made a basket and Ahlstrom hit a trey in the final minute of play, but the Lions made 10-of-12 free throws at crunch time to hang on for the hard fought victory.

Cavaliers stun

Barlow 55-53

Keaton Bankofier was fouled and made two free throws in the closing seconds to gain the Cavaliers their winning edge in the 55-53 upset of Barlow.

It was only the third loss in 12 games for the Bruins, who fell to Jefferson (85-63), the top-ranked team in Class 5A, on Dec. 14, and to Service, Arkansas (70-32) on Dec. 29.

Ahlstrom noted that the Cavaliers (7-7, 0-1) have had additional motivation since the tragedy that struck over the Christmas break, when Clackamas baseball coach John Arntson lost his 7-year-old son Jake in a car accident.

“A lot of the guys on the [basketball] team play baseball and Jake was always around us,” Ahlstrom said. “He was a great kid. We’ve pretty much dedicated our season to him.”

Players on Clackamas’ boys and girls basketball teams donned t-shirts bearing Jake Arntson’s initials and the number 9 ‑ with wings during warmups for Friday’s games.

The Cavaliers were to meet top-ranked Lake Oswego on the road on Tuesday (Jan 15). They return home to host Oregon City (8-4, 0-1) this Friday. Lake Oswego cruised to a 51-29 win at Canby in last Friday’s TRL opener. The Lakers are averaging 62 points a game, to 43 points by their opponents.

Pioneers bow

twice in OT

by: MATT SHERMAN - Oregon City junior Brad Martin is mugged as he attempts to take the ball to the basketball in Fridays double overtime loss to Lakeridge.The Oregon City Pioneers had a tough week last week, losing their Three Rivers League opener 60-59 to Lakeridge in double overtime on Friday, after dropping a heartbreaker 64-59 in overtime to Gresham earlier in the week.

Hunter Knighton (16 points), Valentino Polk (10 points) and Cody Hole (10 points) all scored in double figures for Oregon City in the loss to Lakeridge.

Lakeridge was led by 5-11 junior Reggie Oliver (20 points), 6-5 senior Patrick Jaco (13 points) and 6-3 senior Madison Pihl (12 points).

Lakeridge improved to 10-4 with the win, while Oregon City slipped to 8-4 with the loss.

Valentino Polk made a driving lay-up late in regulation to knot the score at 57-57 and bring about the overtime with Gresham.

But Nico Estibar sealed the deal for the Gophers, with a steal and lay-up late in the extra period to put the game out of reach.

Polk scored a game-high 21 points; Hole tallied 15 points in the losing effort.