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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

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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Clackamas diamondmen are 8-0

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But Coach Arntson says he isnt surprised


by: VERN UYETAKE - Clackamas senior infielder Jake IversonThe Clackamas Cavaliers are 8-0 to start the 2013 baseball season, but Clackamas coach John Arntson says he’s not surprised.

“I’m not at all surprised,” he said. “I expected us to be pretty good.... “We’ve been playing really good defense and our pitchers, for the most part, have been throwing strikes and doing a good job.”

Arntson added, “We’ll find out pretty quick what that 8-0 means. We’re going to see two pretty good teams in West Salem and Jesuit [in our final preseason games]. Then we face Oregon City and Lake Oswego right out of the gate in league.”

Although the Cavaliers are off to an 8-0 start, many of the wins have not come easily. Their last three wins were in one-run games — with Putnam (5-4), Corvallis (6-5) and McMinnville (4-3 in nine innings).

“[The McMinnville game] shouldn’t have been that close,” Arntson said. “[Pitcher] Zach Farnes was as good as I’ve seen him. But again, our kids didn’t give up. They kept battling, doing the little things right. And they found a way to win.”

The Cavaliers played error-free ball in the close games with the Kingsmen, the Spartans and the Grizzlies.

Farnes struck out 11 batters and walked one, while allowing just two hits and two earned runs in 6-1/3 innings of work in the March 27 game with McMinnville. But he began to tire in the seventh, and the Grizzlies rallied back to score three runs in the top of the seventh, knotting the score at 3-3 and send the contest into extra innings.

Hero honors went to junior designated hitter Cade Wilkins. Junior outfielder Garrett Myers led off the bottom of the ninth with a triple, senior infielder Austin Kelly drew an intentional walk, and Wilkins followed with a one-out base hit up the middle, plating Myers for the game-winner.

Myers (2-for-4), Kelly (2-for-3, triple, 2 RBI) and Aaron Ahlstrom (2-for-4) led Clackamas at the plate, as the Cavaliers outhit the Grizzlies 10-5.

Junior Jared Bell was sharp on the mound in 2-1/3 innings of relief. He came in with the score tied at 3-3 and pitched shutout ball, striking out three, walking one and allowing two hits.

Arntson said of Farnes, “He was lights out before he got tired. He wasn’t overpowering, but his change and curve had a lot of movement.”

The Cavaliers’ game with Putnam went down-to-the-wire, with senior infielder Jake Iverson pushing the game-winner across in the bottom of the seventh.

Senior infielder Jarrod Switzer led off the seventh with a base hit. With one down, Bell drew an intentional walk. The baserunners advanced on a passed ball and junior outfielder Josh Devore drew an intentional walk to load up the bases with one down. Iverson singled up the middle, and the Cavaliers claimed the spoils.

The game was hard fought all the way, with Putnam tying things up at 4-4 with one run in the top of the fourth.

Clackamas pitchers Luke Burns, Skylar Schlunz, Farnes and Devore combined to strike out two Putnam batters, while walking two and scattering eight hits.

Two Putnam pitchers combined to strike out three, while walking six and yielding nine hits.

Wilkins (2-for-2) had a run-scoring double in the second inning and Cole Scruggs came through with a RBI-double in the third.

Ahlstrom was sharp on the hill in the Cavaliers’ 6-5 win over Corvallis, striking out eight, walking two and yielding just two hits and no runs in four innings of work.

“He was as good as he’s looked all year,” Arntson said. “He was throwing all three pitches for strikes and locating really well.”

Still, the Cavaliers had their hands full, as they reached Corvallis pitchers for only six hits — and eight walks.

With the score tied at 3-3, the Cavaliers won the game in the bottom of the fifth, when they scored three runs in a two-out rally.

Devore got things started in the fifth with a double to left. Ahlstrom walked and junior outfielder Michael McDonald singled Devore home. Ahlstrom scored when he teamed up with McDonald for a successful double steal.

Switzer walked, and Kelly singled McDonald home for what would prove the game-winner.

McDonald (2-for-4) played a pivotal role in the win, with his run-scoring single in the fifth and a two-run single in the fourth. Kelly (2-for-4) also had two hits.

Myers was the hero in a recent 3-0 win over Beaverton. He stepped to the plate in the second inning with the bases loaded and cleared the bases with a triple down the left-field line.

Four Clackamas pitchers combined for seven strikeouts, while walking three batters and scattering six hits in the shutout.

Bell pitched a 3-hitter in a 4-0 shutout of Roseburg. He threw only 82 pitches, while recording four strikeouts and walking just one batter.

Led by junior infielder Tyler Stinson (3-for-3, double), Kelly (2-for-3, double) and Wilkins (2 RBI), the Cavaliers punished the ball for 10 hits and scored runs in four different innings.

Clackamas hosts Jesuit Thursday at 5 p.m., and the Cavaliers have a three-game series with defending state champion Oregon City next week, hosting the Pioneers on Monday and on Friday (April 12).