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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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Cav coeds outman Cougars, Generals


Clackamas scores in nearly every event

The Clackamas Cavaliers used their depth to put Canby and Grant away, as they opened Three Rivers League girls track and field competition with a pair of league dual wins in a tri-dual meet at Canby last Thursday.

Clackamas coeds defeated Grant 91-52, and they defeated the host Cougars 83-62.

Clackamas girls won only six events, but they had at least two athletes place in the top three in six events, and they had only two events where they didn’t have an athlete place in the top three.

The Cavaliers made the biggest impact in the girls hurdles races. Sophomore Melissa Carson (17.96), senior Hannah Stultz (18.44) and junior Shelby Torgerson (18.69) were the first three runners to cross the finish line in the girls high hurdles; and Stultz (51.69) and sophomore Melissa Carson (53.73) went one-two in the low hurdles.

Clackamas’ 4x400-meter relay team of Amelia Mullis, Alli Dickey, Yasmeen Ramos and Zenna Nwokoma cruised to a 4:15.91 clocking for first place in that event.

Clackamas girls also had winners in the javelin (junior Savannah Warner, 106-2), high jump (senior Celia Crawford, 4-6) and pole vault (junior Maddy Visscher, 8-6).

Clackamas sophomore Caroline Combs (27.49) finished a close second to Canby senior Karley Baggerly (27.35) in the 200-meter dash; sophomore Alli Dickey (1:04.20) was second in the 400; junior Kayla McNeeley (5:44.90) was second in the 1,500; junior Sascha Beirwagen (13:13.42) finished second in the 3,000; and freshman Sara Rogers (7-6) was runner-up to Visscher in the pole vault.

Cavalier guys

score big in the field

A lack of scoring on the track cost Clackamas boys, as they fell to Canby 81-64 and to Grant 85-60.

Clackamas guys were dominant in the field events. They swept the first three places in the discus, and had athletes finished first or second in the shot put, javelin, triple jump, high jump and pole vault. But they had no one finish in the top two in the 100, 200, 400, 800, 1,500 or 3,000.

Junior Connor McLean continued to prove himself one of the state’s premier track and field athletes, leading a Cavalier sweep of the high hurdles (15.78), heading up a Cavalier one-two finish in the intermediate hurdles (43.37) and clearing 14-0 to lead a one-two finish in the pole vault.

Clackamas seniors Max Jette (15.83) and Jesse Debord (16.47) went two-three in the high hurdles. Debord (45.88) was runner-up in the intermediates.

Jette cleared 6-2 for a win in the high jump.

Clackamas seniors Justin Hesselegesser (134-4), Jette (127-2) and Austin Insisiengmay (112-10) went one-two-three in the boys discus.

Hesselegesser also won a heated competition in the shot put, edging out Canby junior Zach Kraus, 42-0 to 41-8-1/2.

Clackamas junior Cameron McNulty (40-1) and Cavalier senior Rommel Zapanta (19-0) went two-three in the triple jump; Turner (138-11) earned second place in the javelin; and Clackamas junior Cameron Jones (11-6) was second to McLean in the pole vault.

The Cavaliers return home this afternoon, when they play host to West Linn.

Cavs hold their

own at Mt. Hood

Clackamas thinclads finished in the middle of the pack in last Friday’s 12-team East County Classic, held at Mt. Hood Community College. The Cavaliers boys scored 58 points and finished sixth, behind Hermiston (95-1/2), Lakeridge (87-1/2), Sprague (73), Hood River (67) and The Dalles (62).

Clackamas girls scored 46 and placed seventh, finishing back of Lakeridge (120-1/2), Bend (86), Hermiston (71-1/2), Battle Ground (71), Reynolds (68) and Hood River (49).

The boys would have placed higher, except that Connor McLean and Max Jette, who are ranked among the top pole vaulters in the state, both no-heighted in the event, which was won at 13-6.

McLean and Jette still had a pretty good day. McLean set the pace in both the high hurdles (15.64) and intermediate hurdles (43.24), and he placed eighth in the javelin (136-8).

Jette cleared 6-3 to win the high jump, and he placed third in the high hurdles (15.91).

Clackamas senior Austin Cole (147-11) placed third in the boys javelin.

Clackamas girls had several sophomores place high. Caroline Combs placed fourth in the girls 200 (27.40) and she cleared 4-7 to tie for seventh place in the high jump.

Sophomore Alli Dickey placed fourth in the girls 400 (1:02.79), Zoe Clegg placed sixth in the 1,500 (5:16.69), Amarchi Nwokoma placed seventh in the 100 (13.74) and Melissa Carson placed seventh in the high hurdles (17.82).

Junior Maddy Visscher placed third in the girls pole vault (8-0) and seventh in the triple jump (31-11); junior Savannah Warner placed fifth in the javelin (97-2) and she tied for seventh place in the high jump (4-7).

Clackamas girls also made a strong showing in the relays. The team of Combs, Dickey, Rasmeen Ramos and Katya McKenzie finished runner-up in the 4x400-meter relay (4:10.5); and the team of Combs, Armarchi Nwokoma, Zenna Nwokoma and McKenzie placed third in the 4x100-meter relay (51.98).

The time in the 4x400 relay ranked the Cavaliers sixth in the state in Class 6A in the event through competition last Friday.