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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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Cavs are a work in progress


Pitching will be pivotal, as the defending TRL champs attempt to reload

With the loss of all-state players Sam Gutwig (pitcher), Sarah Bigej (second base) and Jen Behunin (third base) to graduation, Clackamas High School’s girls softball team has struggled in early preseason.

And it hasn’t helped that athletes’ participation in other sports has slowed the team’s efforts to get up to speed. Returning outfielder Missy Noble missed the Cavaliers’ first two games (Tualatin and Southridge) while she helped lead Clackamas’ dance team to a state title. Returning catcher Vanessa Oakden played in those games short on practice, after contributing to Clackamas’ success in basketball.

The Cavaliers have also been without veteran outfielder Sydney Wilson (volleyball knee injury), who isn’t expected back until mid-April.

Gutwig, Bigej and Behunin were all four-year starters. Gutwig was the TRL Pitcher of the Year last season. The Cavaliers in 2012 rallied around her pitching arm to win the Three Rivers League, and they advanced all the way to last year’s Class 6A semifinals with Gutwig in the circle.

Bigej, the 2012 TRL Player of the Year, had a .516 batting average her senior year. She stole 16 bases and played error-free ball through Clackamas’ 15 league games.

Gutwig has been missed the most this spring. Junior Madison Vrabel and sophomore Amanda Zehr, who have taken over for Gutwig in the circle, had no strikeouts and gave up a combined total of 21 hits in the Cavaliers’ season openers, a 7-1 loss to Tualatin and a 9-8 loss to Southridge.

But the Cavaliers are not without talent.

Seniors Oakden (catcher), Noble (outfield), Wilson (outfield), Mariah Scholes (first base) and Allie Anderegg (third base) are all experienced players returning from last year’s successful Cavalier varsity, as is sophomore shortstop McKenzie Giancola.

Oakden and Wilson were both selected to the Three Rivers League first team of all-stars last season.

Noble and Scholes were named to the 2012 TRL second all-star team, and Giancola garnered honorable mention as an outfielder in last year’s all-star balloting.

Clackamas sophomore second baseman Cassie Haehlen teamed up with Giancola at shortstop and Scholes at first base to turn two double plays in this spring’s loss to Tualatin, and the same threesome turned a double play in the Southridge game.

Giancola hit a grand-slam home run to stake Clackamas to a 7-2 lead in the top of the fourth inning of the Southridge game, but the Cavaliers squandered that lead away. Sophomore Ashley Filler went 2-for-2 at the plate with two doubles, two walks and four runs scored in the losing effort.

“We’ll get better,” Clackamas coach Dave Just said. “But the pitching staff will need to step up.”

The Cavaliers showed signs that they are getting their act together last Thursday, when they finally put a game in the win column, defeating Centennial 4-0.

Vrabel pitched in the shutout, striking out four, walking no one, and scattering four hits.

Noble fired up her teammates in the fourth inning, when she hit a solo home run to straight-away centerfield.

The Cavaliers added a second tally in the fifth frame, when Giancola (2-for-3, 2 stolen bases) hit a sacrifice fly, scoring pinch runner Sydney Opoka.

Filler and Mariah Scholes (2-for-3, double) both cracked run-scoring singles in the sixth inning to round out the Cavaliers’ scoring.

The Cavaliers played solid defense, committing just one error.

Oakden came through with the defensive play of the game in the fifth inning. Trailing 2-0, Centennial had runners at first and second with one down in the fifth, when Oakden gunned down a runner attempting to steal third. Oakden’s throw was so far ahead of the runner that third baseman Jade Haehlen was able to tag the runner out in a rundown.

The Cavaliers (1-3) play Sherwood on the road next Tuesday, and they entertain Forest Grove on Friday, May 5, in their final tuneup for the TRL league season.