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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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OC, Cavs ranked one-three


The Pioneers cap off a perfect league season with an 81-40 rout of their cross-river rivals

The 2013 Three Rivers League champion Oregon City Pioneers closed out the TRL girls basketball season in great form, dispatching with cross-river rival West Linn 81-40 in a Feb. 19 game at West Linn.

It was the 13th win in a row for the Pioneers, who finished the regular season with a 10-0 record in the TRL and an overall record of 22-1, outscoring opponents by an average of 32 points a game, 72-40.

Oregon City’s lone setback in an otherwise perfect season came in a 59-48 loss to Central Catholic in a Dec. 28 game at the Nike Interstate Shootout.

The state’s coaches ranked the Pioneers third in the state in last week’s Class 6A coaches poll, back of No. 1 Central Catholic and No. 2 South Medford.

In the final OSAA power rankings — the rankings that count for postseason seeding — Oregon City, South Medford (20-4), Clackamas (19-5) and Central Catholic (21-3) were ranked first through fourth respectively.

South Medford has lost only one game to an Oregon opponent this season, a 71-63 loss to Springfield on Dec. 14. Springfield is the top-ranked team in Class 5A. The Panthers are averaging 73 points, to their opponents’ 48 points.

Clackamas has losses to Grandview, Colorado (52-36), Norcross, Georgia (82-45), and three times to Oregon City (61-35, 58-57 and 84-37). The Cavaliers are averaging 55 points a game, to 44 points by their opponents.

Central Catholic is riding an 18-game win string, after early-season losses to Westview (63-49), Long Beach Poly (50-40) and St. Mary’s of Stockton, California (73-64). The Rams are averaging 65 points a game, to their opponents’ 39.

The Pioneers begin postseason play tonight, when they entertain 35th-ranked Hillsboro (11-14, 2-12), which finished last in the eight-team Pacific Conference. The Spartans topped 29th-ranked Grant 57-51 in a play-in game last Saturday.

With a win in tonight’s game, the Pioneers will host a second-round state playoff game with 17th-ranked Lincoln (13-11) or 16th-ranked South Salem (17-8) on Saturday, with the winner advancing to the eight-team state tournament.

Oregon City wasted no time taking charge in last week’s league final with their cross-river rivals from West Linn. The Pioneers were up 23-10 at the end of the first quarter and they led 44-24 at the halftime break.

The Pioneers had too many horses for the Lions to keep track of, as they had five players score in double figures, while converting at a .590 clip from the field, making 26 of 44 shots from the floor.

Oregon City’s top point-getters were: Johanna Paine (13 points), Chelsi Brewer (12 points), Tiani Bradford (10 points), Montana Walters (10 points), Jenae Paine (10 points) and Catelyn Preston (9 points).

Thomas sparks

Cavs past Canby

The Clackamas Cavaliers got a scare last week, as they had to rally from an 11-point mid-third quarter deficit to drop Canby 46-40 in their TRL final.

Deeshyra Thomas proved the difference in the game. The 5-8 senior playmaker entered the game for the first time near the midpoint of the third period, and the Cavaliers took control.

Thomas, who had been out of action since injuring a knee in a Feb. 5 game with West Linn, played a total of seven minutes, scoring nine points, rejecting two shots, claiming two rebounds, stealing the sphere, and deflecting a pass that resulted in a steal.

“Deeshyra only knows one speed,” said Clackamas coach Todd Lane. “The energy and intensity and the pace at which she forces the game to be played played to our advantage. She picked up the game immensely....”

The Cavaliers went on top with 5-1/2 minutes to play and never relinquished the lead.

“My plan was to maybe give Deeshyra a couple of runs, or possibly not play her at all,” Lane said. “When she came in, the tide of the game completely changed.”

Lane said that Thomas had practiced for the first time in nearly two weeks two days prior to the Canby game. He said that playing in the Canby game did no further damage to her knee.

“She’s fine,” he said. “She feels good.”

Erica Pagano (11 points, 6 rebounds, 3 steals) headed the Cavaliers’ scoring against the Cougars.

Azorr scored nine points and claimed 14 rebounds, eight of them at the offensive end of the floor. Sophomore post Jordan Rasberry came off the bench to haul down six rebounds, and she stole the ball three times.

The Cavaliers host 32nd-ranked Reynolds (11-13) tonight at 7:15, in a first-round game of the Class 6A state playoffs. With a win, they’ll host 19th-ranked South Eugene (13-11) or 14th-ranked North Medford (14-8) in another home game on Saturday, with the winner advancing to the eight-team state tournament. Reynolds topped 33rd-ranked Aloha 63-57 in a play-in game last Saturday.

“The girls have worked hard and I think they’re ready for the next phase of the season,” Lane said.