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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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The dream lives on

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Pioneers advance seven wrestlers to state


by: JOHN LARIVIERE - Oregon City senior Kyle Sether ties himself in a knot as he rides David Douglas senior Jeramiah Baker in the 126-pound final of last weekends Three Rivers League/Mt. Hood Conference Regional Tournament.In view of their youth, the Oregon City Pioneers came through with an exceptional showing at last weekend’s Three Rivers League/Mt. Hood Conference Regional Wrestling Tournament.

The Pioneers scored 255 points and finished second only to state powerhouse David Douglas (330-1/2) in the tournament team scoring.

And while the Pioneers qualified only seven wrestlers for the upcoming Class 6A State Tournament, they had 13 wrestlers place in the top six and nine of those 13 were underclassmen.

The Pioneers had six wrestlers make the championship finals of the 11-team regional tournament. David Douglas, with five champions and one runner-up, was the only other team that had as many wrestlers in the finals.

“We were a little disappointed after this morning,” Oregon City senior co-captain Kyle Sether said, after winning his finals match at 126. “We had 15 guys alive [for a state berth] this morning, but now we’ve only got seven.

“This doesn’t change our dream of top two or three [in the team scoring] at state. It just makes it a little more difficult to accomplish. All of our guys that are going to state have the potential to place. They’re all going to have perform to their potential and place for us to have a chance to trophy.”

“I know our kids are a little disappointed,” said Oregon City coach Roger Rolen. “But we’re young and we’re inexperienced, and our team members must understand that. If they get spring and summer mat time, doing freestyle and Greco, they’ll get better.”

Rolen added, “I still do believe we have a chance of getting a trophy [at state]. But it’s going to take all seven kids wrestling the way they can. I think we’ll definitely be top five, but it would sure be nice to be top three and bring home a trophy. That’s been our goal.”

Oregon City had only two regional champions, although there were other Oregon City wrestlers that came close.

Oregon City junior Devin Poppen, who placed first at 106 last year, defeated Lake Oswego junior Cahleb Gonzales by 4-2 decision for the title at 113; and Sether, who placed second to David Douglas senior Jeramiah Baker at 120 last year, avenged that lost, defeating Baker 2-0 in this year’s final at 126.

Poppen advanced to his final through three falls. He went ahead of Gonzales 3-2 midway through the first round of their final, scoring on an escape and takedown.

by: JOHN LARIVIERE - Oregon City junior Devin Poppen (right) and Lake Oswego junior Cahleb Gonzales battle in the 113-pound final at last weekends regional tournament.Poppen escaped midway through the second round for a 4-2 lead, and then rode tough through a scoreless third round.

Asked what a second regional title means to him, Poppen said, “This gives me a higher seed at the state tournament and puts mean in a good position to achieve my goal, which is to win a state title.”

Struggling with cramps from cutting down to 128 for the first time this season, Sether’s win over Baker did not come easily.

Sether scored his match’s only points through an early first-round takedown. David Douglas fans were booing him and urging the officials to call stalling as he rode Baker through the entire third round with neither wrestler scoring.

“I knew that one stalling point wouldn’t cost me the match,” Sether said. “It didn’t matter if the crowd liked it or not. I did what I needed to do to win.”

Sether added, “This wasn’t my best match. My legs were cramping up like crazy in both my matches today. I’ll be better hydrated next week [at state] and I’ll be ready to go.”

Sether said that winning the regional crown was very important to him.

“It’s big for me,” he said. “Especially since this was a goal I’ve had all year, to set me up for the number one seed at the state tournament, and continue undefeated in Oregon. This is just one more step.”

Sether advanced to the title bout with Baker through a 3-1 semifinal win over Barlow senior Tim Tsukanov, after pinning two earlier opponents in the first round.

Oregon City seniors Parker Folliard (132) and Michael McCoy (220) and Pioneer juniors Tanner Fischer (170) and Michael Griffin (182) all earned runner-up honors at the regional tournament.

Folliard lost a 7-5 heartbreaker to Gresham senior David Nelson in his finals match at 132. Folliard was leading Nelson 3-2 with 45 seconds remaining in their match when he got taken down to his back.

Nelson was voted the tournament’s “outstanding wrestler” in balloting by coaches.

McCoy dropped a tough one at 220, where he lost a 2-1 decision to Lake Oswego senior Austin Faunce, the state’s top-ranked wrestler at that weight. Faunce gained his winning point when McCoy, while riding Faunce, was dinged a point for stalling 30 seconds into the third period.

Faunce, who got a late start to wrestling after playing for his high school football team, improved his record to 23-0 with his win over McCoy. It was the third time he had beaten McCoy this season.

“There’s a very good chance we’ll meet again [in the final] at state,” Faunce said. “I’m ranked No. 1 and he’s ranked high as well.”

Faunce said of his strategy to beat McCoy: “He’s a thrower. He tries to tie up a lot. I try to stay down and stay out of his ties, and I try to wear him down.”

Fischer fell behind early in his final with West Linn senior Tyler Chay, the top-ranked wrestler in the state at 170.

Chay went up 3-0 in the first round, scoring on a call for an illegal hold and through a late-round takedown.

Fischer escaped late in the second round to cut the gap to 3-1. But Chay escaped midway through the final period for a 4-1 win.

Griffith dropped an 8-3 decision to David Douglas senior Quincy Clarkson in the final at 182. Clarkson was ranked second in the state heading into the tournament.

Other regional placers for the Pioneers included: freshman Ethan Holt (152), junior Zac McMullin (170) and senior Jacob Hagler (285), fourth; sophomore Dennis Podloujnyi (120) and juniors Alex Canchola (138) and Gabe Ellicott (160), fifth; and freshman Larry Budnov (120), sixth.

Hagler qualified for state by finishing in the top four. Holt and McMullin both lost their berths at state by losing in wrestle-backs.

Clackamas didn’t have a champion, but the Cavaliers had four finalists and they qualified six wrestlers for state.

Clackamas sophomores Austin Brittle (106), Johnny Nguyen (120) and Kyle Anderegg (195) earned regional runner-up honors, along with Cavalier junior Brad Pfeifer.

Clackamas senior Tyler Godfrey (182) qualified for state through a third-place finish; Cavalier sophomore Will Greer (106) placed fourth to qualify.

Brittle got pinned in his final with Centennial junior Jorge Fuentes; Nguyen lost 11-2 in his final with West Linn sophomore Ethan Staley; Pfeifer dropped a 14-4 decision in his final with David Douglas junior Elijah Taylor; and Anderegg dropped an 8-3 decision in his final with David Douglas senior Quincy Clarkson. Taylor was ranked No. 1 in the state and Clarkson was ranked second in the state.

Other regional team scores were: West Linn 246-1/2, Centennial 172, Canby 152, Clackamas 139, Gresham 116, Barlow 112-1/2, Reynolds 105, Lake Oswego 99-1/2 and Lakeridge 11.