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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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Its two-and-out for the Mustangs

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Milwaukie boys and girls bite the bullet


by: PARKER LEE - Milwaukie senior Alexis Noren is mugged by West Albany sophomore guard Corey James in the Mustangs Friday consolation semifinal loss to West Albany at the University of Oregons Knight Arena.Milwaukie High School’s boys and girls basketball teams fell short of expectations at last week’s Class 5A High School Championship Basketball Tournament, both teams bowing out of the tournament with two straight losses.

Milwaukie’s sixth-ranked girls team drew two tough match-ups, and they fell to second-ranked West Albany 47-33 in the consolation semifinals, after getting blown out by 2013 state champion Willamette 59-37 in the quarterfinals.

Also ranked sixth in the state, Milwaukie boys bowed out with a 70-63 loss to seventh-ranked West Albany in their consolation semifinal, after yielding to third-ranked Silverton 55-47 in the quarterfinals.

Willamette’s third-ranked girls team went on to upset top-ranked Springfield 48-41 in the girls final, while West Albany defeated Lebanon 51-41 in the girls fourth-place final.

Silverton beat Mountain View 66-54 in the boys third-place final, while West Albany lost to Wilsonville 50-47 in the fourth-place final.

Willamette snaps

a 21-game win string

Milwaukie’s girls early exit from the state tournament was especially disappointing, because the girls were riding a school-record 21-game win string before their quarterfinal loss to Willamette, and because the girls had five senior starters.

Rebounding and depth proved pivotal in the loss to Willamette. The Mustangs got out-rebounded 28-9, and Willamette’s bench outscored Milwaukie’s bench 13-3.

Still, the Mustangs battled and trailed by only eight points at halftime.

Willamette went on a 10-3 run to start the second half, and the game was out of reach.

Seniors Lorissa Martine (9 points), April Meads (9 points) and Emily Downs (8 points) led a balanced Mustang offense, hitting seven 3-pointers between them.

Milwaukie offensive leader Alexis Noren made only one field goal and scored only three points, but she sparked the Mustang offense with eight assists.

Willamette offensive leader Lexi Brando tallied a game-high 23 points and hauled down eight rebounds, but she had to work for her points. She was only 7-of-17 from the field.

Milwaukie coeds hung with West Albany for three quarters, but someone put a lid on the basket in the fourth quarter.

Trailing by just three points, at 36-33, after three quarters, the Mustangs went 0-for-8 from the field in the fourth period, when they went scoreless.

The Mustangs had gone 16-for-34 from the field (.470) — with three 3-pointers, before the fourth-quarter scoring drought.

Noren scored a team-high 16 points, connecting on 6-of-11 shots from the floor, with two 3-point baskets. Martine had four assists.

The Mustangs had only three turnovers in the game with the second-ranked Bulldogs.

Ali Nelke, a 5-11 sophomore post, proved a handful for the Mustangs, scoring a game-high 17 points and claiming 15 rebounds.

Milwaukie girls, who won a school record 24 games and their school’s first trophy in girls basketball with a fourth-place finish last year, finished the 2012-13 season with a 22-4 record. They went 14-0 in the Northwest Oregon Conference, winning their school’s first outright league championship.

The Mustangs graduate six seniors from this year’s 12-player girls state tournament roster — NWOC Player of the Year Alexis Noren (5-10 guard), Lorissa Martine (5-7 guard), April Meads (5-10 wing), Emily Downs (5-10 wing), Taylor Cunningham (5-7 wing) and Hana Whisman (5-4 guard).

Expected to return next season are: juniors Shelby Enevoldsen, Skyler Hampton and Breena Webb; sophomore Chloe Hester, and freshmen Julia Rivers and Alexa Mulford.

Mustangs hold their

own with the Foxes

Milwaukie guys struggled to find the basket at crunch time, and they dropped a 55-47 barnburner to third-ranked Silverton in their March 6 quarterfinal game of the Class 5A Boys State Tournament.

The Mustangs trailed much of the game, but they kept it close. And when Jazz Johnson hit two free throws with 6:04 remaining, Milwaukie led 37-36.

by: PARKER LEE - Milwaukie senior C.J. Hubbard (5) is harassed by Silverton defenders Toby Roth (left) and Preston Kirk (11) in Milwaukies 55-47 loss to the Silver Foxes in a quarterfinal game of the Class 5A State Tournament, played at Eugenes Knight Arena.But that was the Mustangs’ last hurrah, as they missed 11 of 14 attempted field goals down the stretch, while the Silver Foxes salted the game away with free throws.

It was the 18th straight win for Silverton, which also defeated Milwaukie 67-56 in a Dec. 27 game at Silverton.

The Mustangs had a tough time slowing Silverton 6-2 senior wing Zach Gengler. Gengler made only 5-of-20 shots from the floor, but he was 12-of-17 from the charity stripe, and he tallied a game-high 22 points on the night. He also had a dominating game on the backboards, hauling down 15 rebounds.

The Mustangs had one of their worst shooting nights of the year. Jazz Johnson (13 points) and Tre’Shann Stone (11 points, 4 assists) led Milwaukie in scoring, but they were a combined 7-of-36 (19 percent) from the field.

Henry Morris held his own on the inside for Milwaukie, claiming 10 rebounds and rejecting four shots.

A second-quarter shooting slump proved the difference in the Mustangs 70-63 consolation semifinal loss to West Albany.

Trailing 16-15 at the end of the first period, the Mustangs went scoreless in the second period until C.J. Hubbard connected on a jumper in the paint with three minutes left in the first half.

Milwaukie trailed 36-20 at halftime, and it was an uphill battle the rest of the way.

Hubbard hit two free throws that trimmed the gap to six points, at 55-49, with five minutes to play. But the Mustangs couldn’t get any closer.

Tre’Shann Stone scored a team-high 22 points in the losing effort. Hubbard (10 points, 3 assists), Jazz Johnson (9 points) and Morris (8 points) also contributed in a balanced attack.

But Stone and Johnson continued to struggle to get their shots to drop. They made only 7-of-31 (22 percent) shots between them.

The Mustangs struggled to stop West Albany 6-8 junior Nate Sherwood and Bulldog 6-2 senior Chad Sherwood, who scored 24 points apiece. Nate Sherwood made 18-of-22 free throws.

Milwaukie guys, who placed second at state a year ago, finished the 2013-13 season with an 18-8 record. They won the NWOC title outright, finishing with a 13-1 record, after tying Wilsonville for first place in the conference the previous two seasons.

Milwaukie guys will return five players from this year’s state playoff roster in 2013-14, including junior starters Tre’Shann Stone (6-1 point guard) and Tyler Spencer (6-4 wing/post), and sophomore starter Jazz Johnson (5-11 point guard). They’ll also return 6-1 junior Tony Bruno and 6-4 freshman Isaac Mbuyamba.

Lost to graduation will be: C.J. Hubbard (6-3 wing), Henry Morris (6-9 post), Richard Ramsey (5-11 guard), Trevontae Anderson (6-0 wing), Thomas Nisbett (6-6 point guard/forward), Aubrey Daschel-Lloyd (6-3 guard) and Kendrick Bourne (6-2 wing).