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


BERNARD'S GARAGE - John SciarraWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's here 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 - 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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Oregon City coeds escape Clackamas with a W

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The top-ranked Pioneers win a 58-57 slugfest with their TRL rivals


by: JONATHAN HOUSE - Clackamas junior wing Sydney Azorr (15) is hammered by Oregon City defenders Johanna Paine (right) and Catelyn Preston as she attempts to score a lay-up in Fridays game at Clackamas.Players on both teams left it all on the floor, as two of the state’s top Class 6A high school girls basketball teams battled tooth and nail Friday night before a boisterous crowd at Clackamas High School.

The top-ranked Oregon City Pioneers prevailed 58-57 over the fifth-ranked Cavaliers in a game that few expected to be close. Oregon City had upended Clackamas 61-36 in the Dec. 30 third-place final of the Nike Interstate Shootout.

“We didn’t expect it to be this close,” said Oregon City senior co-captain Montana Walters. “But it’s always hard to come over here and play, because of the crowd and atmosphere.”

“It wasn’t the best game for us,” said Oregon City senior co-captain Johanna Paine. “But a win’s a win, so we’re happy....

“You have to give it to Clackamas, they played a hell of a game.”

“I wasn’t at all surprised [we gave them a game],” said Clackamas junior playmaking guard Kaitlyn Reiner. “It takes a few days to prepare to play Oregon City and the coaches prepared us well....

“We wanted it way more than they did, and we almost got them. We just came up one point short.”

“[Oregon City coach Kurt Guelsdorf] always says that when you play a good team away it’s a 10-point advantage for them,” said Oregon City senor Catelyn Preston. “This is a tough place to play. But I love competition and it was a great atmosphere. I loved it. It was a really good win for us.”

“I’m not big with moral victories, but I’m really proud of my girls,” said Clackamas coach Todd Lane. “They played as hard as they possibly could and gave it a great effort. They do that every time we play from here on out and we’re going to be okay.”

“This was a huge confidence-builder for us,” Reiner said. “It shows what we can do when we play hard and work together as a team. Being close the whole game, and being ahead much of the game gives us motivation to keep working hard. I believe that next time, when we come to their house, we’ll come out with a win.”

Reiner was a big reason that the Cavaliers were able to keep pace with the Pioneers on Friday. The 5-5 point guard scored a career- and game-high 24 points, and she stole the ball five times. Reiner connected on 6-of-11 shots from the floor — with three 3-point baskets, and she was 9-of-10 from the free-throw line.

by: JONATHAN HOUSE - Clackamas junior Kaitlyn Reiner (3) takes the ball up the floor in Fridays game with top-ranked Oregon City. The 5-5 junior point guard scored a career- and game-high 24 points as the Cavaliers took the Pioneers down to the wire in a 58-57 losing effort.“It was a great performance,” Lane said. “It was something I was watching for, for Kaitlyn to have a breakout game. Hopefully it’ll give her the confidence that she knows she can play at a high level and she’ll continue to have more games like this.”

“I’ve been playing against Oregon City my whole life,” Reiner said. “I’m not intimidated by them at all, and I know my team isn’t intimidated by them either.”

The Pioneers had a number of heroines that helped them earn the win. But three unsung players who came off the bench were probably the biggest heroines.

Oregon City 5-9 senior reserve Tiani Bradford made a huge defensive play at crunch time. With Oregon City up 56-54 and under four seconds to play, Reiner drove to the basket for what appeared a certain lay-up. Bradford hit the deck as she and Reiner collided, and an offensive charging foul was charged on Reiner.

Oregon City inbounded the ball and the Cavaliers were quick to foul Oregon City junior Jessica Gertz. Gertz, who had gone scoreless until that point, calmly cashed in on two free throws, upping Oregon City’s advantage to 58-54.

Clackamas sophomore Erin McDonald followed with a 3-point half-court prayer as time ran out, and the Pioneers escaped with the 58-57 victory.

The Pioneers had another heroine in reserve point guard Toria Bradford. The 5-6 junior saw plenty of playing time, as starting point guard Montana Walters injured her ankle at practice the day before the game and spent big minutes on the bench, resting her ankle. Toria Bradford only scored one point, but she played superbly when she was on the floor, spelling Walters and running the offense.

“Toria Bradford stepped it up big-time,” Walters said. “I don’t think we’d even been in the game, if it hadn’t been for Toria.”

Walters, who struggled to get her shots to fall most of the night, came through big-time herself at crunch time.

With the score tied at 50-50 and just 2:09 left to play, Walters followed up a steal by Johanna Paine with a 3-point basket, her first points of the game. And a short time later, she drove the lane for a lay-up that upped Oregon City’s lead to 55-50.

The game was close all the way. Clackamas held the biggest lead of the game, at 16-10, six minutes into the contest. Oregon City’s biggest lead was five points, at 55-50, with 2:09 remaining.

The score was 18-18 at the end of the first period and 29-29 at halftime. Clackamas was up 40-38 heading into the fourth quarter. The lead changed hands eight times in the third and fourth periods.

Johanna Paine (21 points) and Preston (15 points) headed up Oregon City’s offense.

Johanna Paine was a warrior close to the basket, hauling down 15 rebounds, and leading the Pioneers to a 37-30 advantage on the backboards.

Walters, with her painful ankle sprain, was far from the top of her game. The veteran playmaker had only three assists and she turned the ball over nine times.

Reiner, Sydney Azorr (10 points) and Deeshyra Thomas (9 points, 6 steals, 6 rebounds) were the top point-getters for Clackamas. Thomas spent big minutes on the bench after drawing her fourth foul five minutes into the second half. She fouled out with 44 seconds remaining in the game.

The Pioneers were 19-of-50 (.380) from the field; the Cavaliers made 16-of-41 (.390) shots from the floor.

Clackamas had 23 turnovers, to 22 turnovers by Oregon City.

The win left the Pioneers (14-1, 3-0) all alone atop the Three Rivers League standings. Clackamas slipped to 2-1 in the TRL (13-4 overall) with the loss.

The Pioneers entertain Lake Oswego (5-11, 0-3) this Friday, while Clackamas plays host to Lakeridge (7-10, 0-3).

It took the Oregon City Pioneers a quarter to fire up, but once they did, the Canby Cougars couldn’t keep pace, and the Pioneers upended the Cougars 76-42 in a Jan. 15 girls basketball game in Canby.

The score was tied at 8-8 at the end of the first period, but the Pioneers outscored their guests 29-10 in the second quarter to build a 37-18 lead by the intermission.

The Pioneers outmanned the Cougars, with 10 players adding points to the winning tally, five of them scoring in double digits — Montana Walters (12 points), Jessica Gertz (11 points), Jenae Paine (11 points), Johanna Paine (10 points) and Chelsi Brewer (10 points).

Jenae Paine headed the second-quarter surge with eight points in the period.

Johanna Paine (12 rebounds) and Jaime Goff (10 rebounds) were tough on the backboards, and Walters sparked the offense with seven assists.

Led by Gertz (4 steals), the Pioneers forced 27 turnovers.

Junior post Rachel Erbe and junior wing Taylor Lee scored 12 points apiece to lead the Cougars.

Clackamas coeds on Jan. 15 put Lake Oswego away with defense, holding the host Lakers to single digits in each of the first three periods en route to a 58-24 victory.

Clackamas led 11-3 at the end of the first period, 31-8 at halftime and 51-13 heading into the fourth stanza.

Deeshyra Thomas (10 points, 5 steals), Erica Pagano (10 points, 5 rebounds) and Erin McDonald (5 assists) headed a balanced attack that saw 11 Clackamas players put points on the scoreboard.