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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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OCs Sether is top dog in Oregon

The Pioneer senior ups his record to 34-0 in competition with Oregonians


by: JONATHAN HOUSE - Oregon City senior Kyle Sether, shown in control in a league meet with West Linn senior Michael Mutschler, remained undefeated against Oregon opponents, winning all four of his matches in last weekends Resers Tournament of Champions.Oregon City senior Kyle Sether continued to make a name for himself at Saturday’s Reser’s Tournament of Champions, which is considered the unofficial state folkstyle wrestling championship for all classifications. The top 24 teams from Oregon Class 6A, 5A, 4A, 3A, 2A and 1A high schools were represented at the tournament.

Sether, who is ranked No. 1 in the state at 132 pounds, won the 126-pound bracket, dominating all four of his opponents. With a 9-0 major decision over Tucker Davis of Class 2A Culver in the 126-pound final, Sether (34-2 overall and 34-0 in competition with Oregonians) remained undefeated against opponents from Oregon for the 2012-13 season.

Davis was ranked No. 1 at 132 pounds in Class 2A/1A heading into the tournament.

In other matches at Reser’s, Sether pinned Nathan Oakeson of Class 5A Lebanon in 1:31; won by 7-1 decision over Coty Brown of Class 3A Willamina; and won by fall over Morgan Walters of Class 6A David Douglas in 3:00.

Brown was ranked the top 126-pounder in Oregon at the Class 3A level; Walters was ranked No. 1 at 126 in Class 6A. Sether’s win over Walters on Saturday was his second win over the Scot star in a week.

Sether was a state champion at 103 two years ago and he placed third in the state at 120 in 2012.

Oregon City had four other wrestlers place at last weekend’s Tournament of Champions. Junior Tanner Fischer (170) placed second; junior Devin Poppen (113) placed fourth; and senior Parker Folliard (132) and junior Michael Griffin (182) both earned sixth place.

Fischer, who is ranked sixth at 170 in 6A, lost to Sandy senior Kyle Bateman, the top-ranked 170-pounder in Class 5A, in the 170-pound final.

Fischer was dominant in defeating three Class 6A opponents in his other matches, pinning Kyle Williams of Sprague in 4:32; winning by early third-round technical fall over Max Hane of Roseburg; and winning by fall in 3:19 over Glencoe senior Michael Schrader.

Oregon City was without senior 220-pounder Michael McCoy, who sat out the competition nursing what Oregon City coach Roger Rolen termed “a minor injury.”

“If Michael was healthy and if he’d wrestled, he probably would have won it,” Rolen said of McCoy, who won at Reser’s last year and is ranked third in the state in Class 6A this season.

Class 5A Hermiston ran away with the Reser’s Tournament of Champions team title, scoring 221 points and finishing will in front of the runner-up Crook County Cowboys, who tallied 148-1/2. Rounding out the top 10 were: Sweet Home 144, Redmond 126, Roseburg 124, David Douglas 122, Crater 121, Hillsboro 109-1/2, Glencoe 105 and Sprague 103. Oregon City scored 100-1/2 and finished 11th.

The Pioneers continued on track in Three Rivers League competition last week, upping their dual record to 4-0 with a 57-15 shellacking of Lake Oswego.

The Lakers spotted the Pioneers 30 points through forfeits.

The Pioneers had four wrestlers win by fall, Ryan Leonard (106), Sether (132), Folliard (138) and Alex Canchola (145).

Oregon City junior Grant Hicks won a 1-0 barnburner over Lake Oswego junior Paul Carlson at 195. Hicks escaped midway through the second period and rode Carlson tough through the entire third round to earn the win.

“Grant is improving in leaps and bounds this year,” Rolen said. “Carlson went to state last year and Grant has beaten him twice this year.”

Poppen met his match at 112, yielding to LO junior Cahleb Gonzales 6-4 in overtime. Leading 2-0, Poppen got reversed to his back in the second round. Poppen scored through an escape and a penalty point to knot the score at 4-4 in the third round. But Gonzales got a takedown in the extra period to earn the win.

Wrestling at 106, Poppen won first place at last year’s TRL/Mt. Hood Conference Regional Tournament, while Gonzales placed fourth at 106.

Oregon City concludes the dual season this Thursday, hosting winless Lakeridge (0-4).

The Pioneers will have plenty of competition this Saturday, when they host an 11-team invitational tournament. Hermiston will be among the teams taking part in the 16-man bracketed tournament.

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