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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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State title contenders?

Coach Kramer says she believes her charges can contend for the state title

by: RAFAEL GONZALEZ - Oregon City senior co-captain Emily Krupa (16) takes control in the Pioneers jamboree game with St. Marys.With only three players lost to graduation off of last year’s team that lost to defending state champion Lake Oswego in the 2012 semifinals, the Oregon City Pioneers have high expectations in high school girls lacrosse this spring.

The Pioneers this year are led by eight seniors — Danielle Kirby and Kennedy Kullmann in the attack positions; Emily Krupa, McKenzie Rollins and Mallery Wellschlager in the midfield; Savannah Ross and Antonia Graham on defense; and Annaliese Hernandez in-goal.

And the seniors are hungry. Last year was only the second time since 2007 that the Pioneers had not made the state final. They were state champions in 2009 and 2010, and state finalists in 2007 and 2011.

Kirby was a first-team all-league selection last year, while Lanz and Krupa were second-team league all-stars.

The Pioneers return four other players who started in last year’s semifinal game with the Lakers. Juniors Taylor Bass and Toni Graham were starting attackers, junior Cassie Downing started in the midfield, and sophomore Monica Curtis started on defense.

Ranked second in the state behind Wilsonville, the Pioneers have been impressive in early preseason matches, posting convincing wins over Century (18-5), Liberty (19-5) and Sunset (15-10), after handling Jesuit (6-4), Beaverton (10-2), Wilson (6-2) and St. Mary’s (8-0) in a jamboree.

And the Pioneers proved that they deserve to be ranked among the state’s best teams last Thursday, when they took Wilsonville down to the wire in a 12-11 loss.

The Wilsonville game was as close as the final score might indicate. Oregon City goalie Annalise Hernandez made 10 saves on 22 shots on-frame; Wilsonville goalie Olivia Chase made 11 saves on 22 shots on-frame.

Commenting on the Wilsonville game, Oregon City coach Dara Kramer said: “We were missing players and playing our bench — not focused on the win. If we play them full-strength, it will be very different....

“We played girls in different positions and subbed out a lot, focusing on getting our freshmen experience in the midfield. We played two freshmen at attack wing, rather than the usual seniors, because we want them to get the experience now to be prepared for league play. Our league games count for getting into playoffs, so we weren’t worried about the score in that game. [Wilsonville is] ranked No. 1 because of the computer program and their games so far, but it won’t stay like that.

“They are a possible wild card — I could see them in the final 4. But I don’t think they can handle a team like West Linn or Lake Oswego.”

Kramer said of her Pioneers’ prospects for contending for a state title:

“We are definitely a contender.... We played both West Linn and LO at the University of Oregon 7 v 7 on Feb. 2. We beat LO by three and lost to West Linn by one. Of course, this is 7 v 7, instead of 12 v 12, but it has always been a good preseason meter in the past.

“I think it really depends on the growth of our new players. If they’re able to step up like [co-head coach Erin Meyer] and I think they can, then I think we definitely have the potential for a state title.”

Kirby and Lanz have been the Pioneers’ most consistent scorers, both girls scoring at least three goals in the Pioneers’ first three preseason games.

Lanz was big in last Thursday’s game with the Wilsonville Wildcats, scoring five goals. Abby Chase had five goals to lead Wilsonville.

Kirby (4 goals, 2 assists), Lanz (4 goals, 2 assists) and Kullmann (3 goals) headed the effort in the March 19 win at Sunset. Hernandez had saves on 10 of 20 shots taken by the Apollos.

Lanz (4 goals, one assist), Kirby (3 goals, 2 assists) and freshman Britney Smith (3 goals, one assists) led eight Oregon City players who found the net in the March 14 rout of Liberty. Hernandez and sophomore Gabby Amendolara played in-goal, combining to make two saves on seven shots on-frame.

Kirby (3 goals, 2 assists), Lanz (3 goals, one assist) and freshman Lindsi Peters (3 goals) headed the assault in the March 12 season-opening rout of Century. Amendolara had three saves on eight shots.

“I am really looking forward to seeing where this team goes,” Kramer said. “We have six freshmen — Lindsi Peters, Alicia Westphal, Claudia Hatch, Britney Smith, Alyssa Schroeder and Jennifer Burke — which we’ve never had before. Having mostly seniors and freshmen has created a unique mentoring type of teamwork, and I think their learning curve is going to be huge.”

The Pioneers conclude the preseason next week, hosting Jesuit Monday at 8 p.m. and Westview Wednesday (April 3) at 8 p.m.

Three Rivers League play begins on Monday, April 8, when the Pioneers play Clackamas on the road.