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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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Gladstone thinclads excel at Marist

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The Gladiators are second only to Marshfield in a 12-team meet


by: JONATHAN HOUSE - Madi Cronin (center), pictured out front in the 100 in a recent meet with Milwaukie and Banks, is proving herself one of the top athletes in the state. The Gladstone High School senior has marks this spring that rank her No. 1 in the state in the triple jump, and in the top three in the state in the long jump.EUGENE — Gladstone High School coeds earned second place in competition with some of the top Class 6A, 5A and 4A track and field programs in the state at the 12-team Marist Track Classic, held here Saturday.

The Gladiators scored 82 points and finished back of Class 5A power Marshfield (102 points), but ahead of Class 6A power Gresham (77) and Class 4A power Newport (76). Rounding out the girls field were Cottage Grove (73-1/2), North Salem (60), Marist (47-1/2), West Salem (40-1/2), Wilsonville (40), Lebanon (15), Creswell (6) and Woodburn (3).

“We’re looking pretty good,” said Gladstone coach Joan Kintz. “We were still missing our pole vaulter [defending state champion McKenna Streed] and Alisa Bradshaw [the state leader in the high jump] no heighted in the high jump; and we still held our own against some pretty good teams. It was mainly 6A and 5A schools [in the meet]. We were only one of three 4A schools there.”

Gladstone girls had athletes place in 12 of the 15 individual events and in both relays.

Gladstone had two individual champions, and Gladstone freshman Tieara Norman continued to make waves, placing second in three events.

Gladstone senior throws specialist D’onna Robinson headed the field in the discus (121-0) and she earned third place in the shot put (38-11), where she finished back of defending Class 6A state champion Haley Crouser of Gresham (41-9-3/4) and defending Class 4A state champion Cherilyn Bunker of Newport (41-9-1/2).

“The rain made the ring really slick, so D’onna did a standing throw in the discus and she still won the event easily,” Kintz said. “Haley Crouser, who leads the state in 6A, placed second, and she only threw 112.”

Gladstone senior Madison Cronin (33-7) and Gladstone junior Kendall Schumaker (32-11) went one-two in the triple jump, where they finished well in front of the rest of the field. Cronin was also tough in the long jump, where she placed third, with an effort 17-3-1/2.

Norman earned second place in the long jump (17-3-3/4), second place in the low hurdles (49.00), and she tied North Salem junior Riley Knebes for runner-up honors with an effort of 15.60 in the high hurdles.

Norman’s marks rank her No. 1 in the state in 4A in the low hurdles and No. 2 in 4A in the high hurdles; Norman and Cronin rank second and third in the state in the long jump, behind Molalla senior Claire Thomas, who has a best this season of 17-7-1/2.

“Tieara was awesome!” Kintz said. “She had over a second PR in the highs and she was right behind Gresham’s Crouser, who is the defending state champion in 6A. And she had a three-second PR [in the low hurdles].”

The Gladiators had another runner-up in the 400, where junior Kelsey Hathaway cruised to a season’s best time of 1:00.30.

Gladstone girls placed third in the 4x100-meter relay (51.20) and fourth in the 4x400-meter relay (4:20.80).

Other placers for Gladstone girls included: juniors Ellery Pearson (7-6) and Elena Otteson (7-6), fifth and sixth respectively in the pole vault; Simac, sixth in the 200 (27.40); senior Madison Wease, sixth in the 1,500 (5:39) and eighth in the 3,000 (12:15.60); and seniors Taylor Plunkett, seventh in the 200 (27.60), and Courtney Pardee, seventh in the javelin (104-6).

Competing with a host of sophomores and with very few seniors, Gladstone boys competed hard, but had only a handful of placers at Marist. West Salem and Wilsonville were the top two teams in the boys meet.

“We were really young in the throws,” observed Gladstone coach Greg Hess. “We had only freshmen and sophomores in the javelin, shot put and discus.”

Gladstone boys held their own in the relays. The team of Eric Prom, Armand Jayne, Tyler Bitter and Dakota Hollingsworth placed fourth in the boys 4x100 relay with a season-best time of 45.30. And the team of Browning, Hollingsworth, Jayne and Bitter placed eighth in the 4x400-meter relay (3:47.90).

Competing in the event for the first time this year, Browning also placed seventh in the 800 meters (2:05).

Gladstone senior Jordan Hernandez (17.30) tied for sixth place in the high hurdles (17.30), and Gladstone sophomore Kyle Kintz cleared 9-6 to place seventh in the boys pole vault.

The Gladiators vie in a relay meet at Barlow this Saturday. They begin Tri-Valley Conference competition next Thursday (April 18), when they travel to Estacada for a tri-dual meet with the Rangers and La Salle.