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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

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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OC reigns in TRL wrestling

Pioneers take care of business with Clackamas, as they take a giant step towards their first undefeated league dual season since 2010


by: JONATHAN HOUSE - Oregon City senior Jacob Hagler capped off Oregon Citys decisive win over Clackamas with a third-round fall over Cavalier junior Cole Johnson at heavyweight.Oregon City High School wrestlers were all business on Jan. 16, as they dispatched with league rival Clackamas 49-21, all but assuring themselves of their first undefeated Three Rivers League dual season since 2010, when they went 6-0 in the then seven-team TRL.

Last year the Pioneers went 3-2, with losses to league dual champion Canby and Clackamas; two years ago the Pioneers went 4-1, losing only to Clackamas and tying the Cavaliers and the Canby Cougars for the league dual crown.

Last week’s win put the Pioneers at 3-0 in league duals, with wins over their three toughest league opponents — Canby, West Linn and Clackamas. Their remaining league dual meets are with a Lake Oswego team that Clackamas defeated 46-24 and a Lakeridge team that the Cavaliers upended 67-6.

“This is really exciting!” said Oregon City senior co-captain Kyle Sether. “Especially since it’s my senior year. Clackamas has always been a tough matchup for us. To finally get that dual win and the league title all to ourselves, it’s pretty awesome!”

“It’s super important to me to do this my senior year,” said Oregon City senior co-captain Michael McCoy. “It’s nice to have that role — Top Dog in the league.”

McCoy added, “I thought it was going to be a lot closer [dual meet]. But we had a lot of guys step up. We blew them out of the water compared to our last two dual meets with them.”

The Pioneers had a take-no-hostages mentality. Every Oregon City wrestler left it all on the mat and the Pioneers prevailed in eight of the 12 matches contested on the mat, four of them by fall. Three matches were very hotly contested and the Pioneers won all three.

“It was a team win,” said Oregon City coach Roger Rolen. “We knew we had to win the close ones. Ethan Holt’s and Gabe Ellicott’s matches were pivotal. They got our momentum going, and once you get momentum going, it’s hard to stop it.”

With Oregon City nursing a 22-17 lead, Holt stepped in for Oregon City first-varsity wrestler Carter Marshall (knee injury) at 152 and won a 5-4 barnburner from Clackamas junior Grant Gage.

“To have a freshman step up and beat a junior while filling in for an injured teammate says a lot about our team,” Sether said. “We’ve been having kids like Ethan do that all year. Ethan’s win was huge. I think that match summed up the dual. It was definitely a team win.”

Gage took Holt down with just 27 seconds remaining to tie their match at 4-4. But Holt escaped in the closing seconds to earn the win.

by: JONATHAN HOUSE - Oregon City junior Alex Canchola did everything but pin Clackamas senior Sam Riley en route to a technical fall at 145.Ellicott kept the momentum going for the Pioneers at 160, where he upset Clackamas junior Brad Pfeifer, who entered the meet ranked fifth in the state.

Ellicott, who is also a junior, escaped for the only scoring of the second round to go up 4-3. He then rode Pfeifer tough through the entire third round to earn the 4-3 favorable decision.

“Gabe beat a really tough kid,” Sether said. “He’s just been improving and getting better and better all season. It’s very exciting! Hopefully he’ll score some points for us at state and help us win a state championship. He’s been really tough our last two dual meets in a row.”

“Gabe did what we asked him to do and I’m extremely proud of him,” Rolen said.

The Pioneers also had a huge win at 182, where junior Tanner Fischer earned a third-round fall over Clackamas senior Tyler Godfrey. Heading into the meet, Fischer was ranked sixth in the state at 170 and Godfrey was ranked sixth in the state at 182.

Godfrey led 2-1 at the end of the first round, scoring through an early takedown and giving up an escape.

Fischer escaped early in the second round and took Godfrey down late in the round for a 4-2 lead.

Fischer then turned Godfrey for the fall near the midpoint of the final round.

“We always have Tanner wrestle our toughest opponent,” Sether said. “He knows he’s a huge part of our team and he’s willing to be thrown into the fire. He’s going to do great things this year and next year as well. We’re looking for him to be a big scorer for us at state.”

Also winning by fall for the Pioneers were: junior Devin Poppen (113), over Clackamas sophomore Austin Brittle; senior Parker Folliard (138), over junior Matthew Miller; and senior Jacob Hagler (285), over junior Cole Johnson.

It took Poppen just 57 seconds to dispatch with Brittle. Folliard was leading 5-0, when he took Miller down to his back early in the second round.

With the score tied at 1-1, Hagler took Johnson down to his back midway through the third period to earn his fall.

Oregon City junior Alex Canchola did everything but pin Clackamas senior Sam Riley en route to a 14-0 major decision at 145. And McCoy got the job done at 220, earning an early lead en route to a 7-3 decision over Clackamas sophomore Zach Jett.

“I like where we’re at,” McCoy said. “I feel like we’re going to be very competitive [at the regional and state tournaments]. I don’t see any reason why we can’t finish top three in the state. Anything is possible. We might even be able to sneak our way into first.”

Clackamas winners at Oregon City included: sophomore Will Greer (106), by 20-3 technical fall over freshman Ryan Leonard; sophomore Johnny Nguyen (120), by second-round fall over junior Andrew Moore; junior Dane Maben (126), by second-round fall over junior Jake Libby; and sophomore Kyle Anderegg (195), by 9-1 major decision over Oregon City junior Grant Hicks.

Clackamas (2-1) hosts West Linn (2-1) this Thursday, while Oregon City (3-0) entertains Lake Oswego (1-2).

The Oregon City Pioneers held their own at last weekend’s Oregon Wrestling Classic, yielding to Crater 40-30 in Saturday’s quarterfinals, after going 2-1 in preliminary competition, defeating Newberg 48-21 and Lake Oswego 55-11, while yielding to Hillsboro 39-30.

Crater went on to finish runner-up in the Class 6A division of the Classic, defeating Roseburg 36-35 in the semifinals and bowing to David Douglas 33-29 in the championship final.

“We were right there with Crater,” Rolen said. “We flip-flopped six points. We had one of our guys almost pin their guy and then he got pinned in the last five seconds....

“I’m proud of all my guys. They wrestled their hearts out.”

Rolen said that he had seven wrestlers win their matches with Crater: Poppen (113), Sether (126), Folliard (up a weight at 138), Dakota Trumbull (152), Fischer (170), Griffin (182) and McCoy (220).

Sether, Folliard and Fischer all went undefeated in their Classic matches.

Sether continued unbeaten against Oregon opponents. He was dominant and won by decision over Crater senior Morgan Walters, the top-ranked 126-pounder in the state. He also won by major decision over Newberg senior Garrett Rider. Rider was state champion at 113 last year; Sether beat Rider in the state final at 103 two years ago, 4-1. Sether was third in the state at 120 last season.

Among Folliard’s wins was a win by decision over Crater sophomore Dillon Ulrey, who was ranked second in the state at 138.

Fischer was dominant in all of his matches, winning three by fall and a fourth by major decision.

West Linn also lost in the quarterfinals of the Classic, yielding to David Douglas 56-12.

West Linn pulled off a major TRL upset last week, defeating Canby 37-36, in a dual meet wrestled at Canby.

Key West Linn wins in that dual included: sophomore Tim Harman (145), by 10-2 decision over senior Rawley Warren; junior Cam Schmitz (170), by fall over junior Jacob Posey; senior Tyler Chay (182), by 7-1 decision over senior Jacob McKinnon; junior Ellis Eaton (220), by fall over junior Kyle Rademacher; and junior Noah Bagley (285), by fall over junior Alejandro Sandoval.

Heading into the meet, Warren was ranked sixth in the state at 145; McKinnon was ranked fifth at 182; and Sandoval was ranked fourth at 185. Harman was ranked third at 145; Chay was ranked No. 1 at 170; and Eaton was ranked fourth at 220. Schmitz and Bagley were unranked.

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