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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 girls save their best for last

The Pioneers put on a clinic, as they tame the Tigers in the third-place final of the 2013 Class 6A State Basketball Tournament

by: JAIME VALDEZ - With the game in hand, Oregon City seniors (from left) Johanna Paine, Montana Walters, Jenae Paine and Tiani Bradford applaud the play of their teammates during the Pioneers 68-29 rout of Tigard in the third-place final of the 2013 Class 6A State High School Basketball Tournament. The defense-minded Tigers entered the state tournament having allowed opponents just 30 points a game. This is the 28th consecutive season that Oregon City girls teams have won trophies at the states big-school state tournament.PORTLAND — Oregon high school girls basketball fans were treated to the best basketball of the 2013 Class 6A Girls Basketball Tournament Saturday afternoon at the Rose Garden, as the Oregon City Pioneers bounced back from a 57-52 semifinal loss to Central Catholic with a 68-29 trouncing of sixth-ranked Tigard in the third-place final.

The Pacific Conference champion Tigers (24-6, 14-0) entered the state tournament heralded as the top defensive Class 6A girls basketball team in the state, having allowed their opponents an average of just 30 points a game. The previous high game by a Tiger opponent came on Dec. 28, when Tigard lost to Central Catholic, 54-38.

Central Catholic, which entered the state tournament ranked the state’s top team by Class 6A coaches, won the tournament, burying South Medford 57-36 in Saturday night’s championship final, after advancing through wins over Westview (55-50) and over Oregon City.

Oregon City, which entered the state tournament ranked No. 1 in the OSAA power rankings and third — behind Central Catholic and South Medford — in the coaches poll, topped Beaverton 70-53 in its state tournament opener, before losing to Central Catholic in the semifinal.

The Mt. Hood Conference champion Rams (26-3, 12-0) dealt Oregon City (26-2, 10-0) its only other loss of the 2012-13 season at the Nike Interstate Shootout, held in Lake Oswego in late December.

While the Pioneers appeared tense and struggled to get their shots to drop in the loss to Central Catholic, they were at the top of their game in Saturday’s third-place final with the Tigers.

They so outclassed Tigard that they made the Tigers appear like a jayvee team, building a 24-5 advantage in the first quarter, and continuing in command the rest of the way.

Playing an aggressive passing game on offense, the Pioneers hit 11-of-14 shots from the field in the first quarter of the Tigard game, with nine different Oregon City players scoring field goals in the period. And through a tenacious trapping full-court defense and aggressive man-to-man half-court defense, they forced eight turnovers in the first period, and they held the Tigers to just one field goal, out of five attempts.

Tigard scored only two field goals — on 2-of-13 shooting — in the first half. The Pioneers went 15-for-25 from the field in the first half, with 3-point baskets by five different players. The Pioneers were up 39-11 at the intermission, and the game was in hand.

Oregon City ended up 26-of-45 from the field (.578) — with eight 3-pointers — for the third-place final game. The Pioneers had assists on 18 of their 26 baskets. Tigard was 7-of-32 (.219) from the field for the game.

The Pioneers out-rebounded the Tigers 29-13 and, although Oregon City took the press off at the start of the second half, the Tigers turned the ball over 21 times.

Senior playmaker Montana Walters hit three-of-five 3-pointers and scored 11 points to lead 12 Oregon City players who put points on the scoreboard. Walters also came through with a team-high six assists.

Senior post Johanna Paine headed Oregon City’s inside game, scoring nine points and hauling down 11 rebounds. Paine, who was 4-of-6 from the field, also made three assists.

Eight different Oregon City players had steals.

No Oregon City player was on the floor for more than 17 minutes.

Lexi Carter, who paced the Tigers in scoring with 11 points, was on the floor for 27 minutes, and four Tigard starters saw at least 22 minutes of playing time.

Stressed out

to the max

“I think the difference between our game with Central Catholic and our game with Tigard was stress,” Walters said. “We were stressed out when we played Central Catholic. They’re a good team and they have two of the best players in the state. I was stressed to the max. We played hard [against Central Catholic], but we were stressed out, and it affected our shots. We were getting good looks, but nothing would drop....

“Against Tigard, we came out relaxed, because we had nothing to lose....”

by: JAIME VALDEZ - Tigard star Lexi Carter looks for help from the officials as she is tied up by Oregon City seniors Chelsi Brewer (left) and Catelyn Preston during Saturday afternoons third-place final at the Rose Garden.The Pioneers made only 6 field goals out of 20 attempts (30 percent) in the first half of the Central Catholic game, while the Rams dominated the backboards and went 14-for-31 (45 percent).

Oregon City trailed by as many as 13 points near the midpoint of the second period, and the Pioneers were behind by 10, at 30-20 at halftime.

But there was no quit in the Pioneers, as they came out battling with a newfound intensity in the third quarter, hitting five straight field goals.

Walters scored on a driving lay-up, Jenae Paine scored off an inbounds pass from Walters, Johanna Paine connected on a baseline jumper, Catelyn Preston hit an NBA 3-pointer, and Preston followed a Ram miss with an outside bucket off a pass from Walters.

And the Pioneers were within a point, trailing 32-31, with 4:34 remaining in the third quarter.

But that was as close as the Pioneers could get. They stayed close through the final horn, but the early 13-point deficit proved just too much to overcome against one of the state’s tops teams.

The Ram lineup included two of the state’s top players in 5-10 point guard Jordan Reynolds and 6-3 post Kailee Johnson. Both were unanimous all-tournament selections. Reynolds, who has signed with Tennessee, entered the state tournament averaging 17.9 points a game; Johnson, who is headed for Stanford, was averaging 18.2 points and 10 rebounds.

The Pioneers found Reynolds hard to stop, and she led the Rams with a game-high 22 points and six assists.

Oregon City’s 6-0 Johanna Paine guarded Johnson and held her own with the Ram star. Johnson scored 12 points on 6-for-14 shooting, claimed eight rebounds, had no assists and turned the ball over four times.

Johanna Paine scored 15 points on 5-for-9 shooting, collected five rebounds, made four assists and had only two turnovers.

“I thought Jo did a tremendous job on Kailee,” said Oregon City coach Kurt Guelsdorf. “It was the best game I’ve ever seen her play....”

Preston scored a team-high 16 points on 6-for-9 shooting, with two 3-pointers, snagged six rebounds and stole the ball three times.

Walters scored only four points, but had eight assists.

“The effort was there,” Guelsdorf said. “Our energy was up and we played with tremendous heart. We just didn’t make enough shots. We were getting good looks.... We get a couple more shots to drop, and it’s a different story....”

No. 8 Beavers

came to play

Some halftime adjustments proved pivotal for the top-ranked Oregon City Pioneers in a March 6 state quarterfinal game with eighth-ranked Beaverton.

Oregon City prevailed 70-53, but the Pioneers were nursing only a two-point lead at halftime. And they appeared very vulnerable in the second quarter, when the Beavers made an 18-7 run, penetrating the Pioneer half-court defense like a hot knife through butter.

“I give Beaverton credit,” said Oregon City coach Kurt Guelsdorf. “They’re well coached. [In the second quarter] they beat our press, found the little gaps in our half-court defense and attacked the basket....

“[In the second half] we changed up our press. We backed off a bit and stopped going for the steal, and it gave us the chance to get back on defense and get back to the defensive match-ups we wanted [in our half-court defense] — with people guarding the players that we wanted them to guard, and with more helping out....

by: JAIME VALDEZ - Oregon City senior Johanna Paine (32) and Central Catholic star post Kailee Johnson battle inside in Fridays championship semifinal game at the Rose Garden.“I think part of it was also fatigue. Our kids are used to [the fast-paced play of the second quarter], and I think it kind of wore them out.”

Oregon City led 21-11 at the end of the first period.

But, led by the aggressive half-court play of 5-9 junior Danielle Hartzog, the Beavers rallied back to take the lead, at 29-28, with 3:04 left in the second period. The two teams then traded buckets until halftime.

Oregon City freshman Cierra Walker made a fast-break bucket just inside the half-time buzzer that put the Pioneers up for good, at 39-37.

After going 16-for-40 (40 percent) from the field in the first half, the Beavers made only 3-of-16 (19 percent) field goals in the second half, as the Pioneers tightened up their half-court defense.

Beaverton made only one field goal in the third quarter, when the Pioneers stretched their two-point halftime advantage to 12 points, at 54-42.

Still the game was not without drama. Walters drew her fifth foul and was retired to the bench just 30 seconds into the fourth quarter.

With Walters out, the Pioneers turned to a delay. And with junior guard Toria Bradford taking Walters’ place, the Pioneers did not commit a turnover and they hit 12-of-16 free throws to seal the win.

Bradford, Walker, Chelsi Brewer and Preston all hit clutch free throws down the stretch.

“They played amazing [when I went out with my fifth foul],” Walters said. “Everyone stepped up and did their job.”

The Pioneers had balanced scoring, led by Preston (15 points, 3 assists), Johanna Paine (15 points, 11 rebounds), Jessica Gertz (12 points) and Walters (6 points, 6 assists).

The Beavers were led by Hartzog (17 points) and 5-10 senior point guard Alexis Montgomery (15 points, 4 assists, 9 rebounds).

Beaverton (9-1) which tied Westview for first place in the Metro League, finished with an overall record of 21-7.

The tradition


Saturday’s third-place win over Tigard marked the 28th straight year in which an Oregon

City girls basketball team had brought home a trophy from the big-school state tournament.

by: MILES VANCE - Oregon City junior Jessica Gertz goes on the attack in Oregon Citys 70-53 quarterfinal win over Beaverton. Freshman Emma Kennedy (21) defends for the Beavers.“Of course, we wanted to win state,” said Oregon City senior Jenae Paine. “But I guess it just wasn’t meant to be. We did place third. We came out today and showed what true Pioneers do. We bounced back. We kept the tradition alive....

“Other teams go on a streak of three or four years and think it’s a big deal. Our streak is 28 years in a row. I’m proud of our senior class that we could be a part of that legacy. I love the coaching staff and these girls with all of my heart.”

“There’s no program in the country like Oregon City,” Walters said. “It’s just a blessing to be able to say that I was a part of it.”

The Pioneers graduate 11 seniors from this year’s state tournament roster, including all five starters.

The Paine sisters sent out a word of caution to anyone who believes the Pioneers will have a down year in 2013-14.

“They’ll be young, but they’ll be fine,” Johanna Paine said. “They’ve grown up in the system and they know what’s expected. We leave it to them to build their own legacy, which I know they can do.”

“We’re not done,” said Jenae Paine. “We may be young [next year], but we were also young three years ago when we graduated a lot of seniors and had four sophomore starters [and placed third at state]. The players will step up, just like we did.... They’ll work hard in the offseason; they’ll go to the open gyms and winter and summer tournaments, and they’ll rise to the challenge. The tradition will go on.”

“I don’t think there will ever be an end to the dynasty,” Walters said. “It’s our style of play. No matter how young the players are, or who the players are, they’ll always be successful.”

Lost to graduation off this year’s team will be senior starters Walters (5-5 point guard), Johanna Paine (6-0 post), Jenae Paine (5-10 wing), Preston (6-0 post) and Brewer (5-9 wing); and seniors Jaime Goff (6-1 post), Amber Fifield (5-7 wing), Tiani Bradford (5-8 wing), Breanne Johnston (5-9 post), Danielle Kirby (5-6 wing) and McKenna Hopkins (5-10 wing).

Expected back next year are: juniors Toria Bradford (5-6 point guard), Jessica Gertz (5-10 wing) and Alyssa Durr (5-6 wing); sophomore Jerusha Paine (6-1 post); and freshman Cierra Walker (5-6 wing).

Jerusha Paine was among a host of talented players that went undefeated while playing at the jayvee level during the regular season.