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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 sweep Pioneers


Clackamas improves to 12-1 on the season with three wins over Oregon City

by: JONATHAN HOUSE - Clackamas relief pitcher Taylor Stinson (25) celebrates with his teammates after Fridays 4-2 win at Oregon City. The Cavaliers swept the defending state champs in three games and improved to 12-1 on the 2013 season with the wins.The Clackamas Cavaliers last week continued to prove themselves among the top baseball teams in the state, as they swept defending Class 6A state champion Oregon City in their opening series of the Three Rivers League season, winning three hotly contested games, 3-2, 5-3 and 4-2.

The Cavaliers finished last week ranked No. 1 in the state in the Class 6A coaches poll, and No. 3 — behind North Medford (12-2) and Roseburg (9-3) — in the OSAA power rankings.

With last Friday’s 4-2 win over the Pioneers at Oregon City, the Cavaliers improved their record to 12-1 on the 2013 season.

“I’m pretty impressed with the kids so far,” said Clackamas coach John Arntson. “They’re playing good in all phases of the game. We’re getting good pitching and they’re supporting the pitchers with great defense; they’re hitting all through the lineup, one through nine; and they’re doing a great job running the bases.

“They’re playing the game the way it’s supposed to be played. They’re fun to watch!”

The Cavaliers outhit the Pioneers 10-4 on Friday. They stole five bases, played near flawless defense and they got a solid performance on the mound from relief pitcher Taylor Stinson. Stinson (5 strikeouts) pitched 5-1/3 innings, allowing just one hit, one walk and no earned runs.

“We ran the bases well, came up with some timely hits, and Stinson came in in relief and did an outstanding job on the mound,” Arntson said. “He had command of all of his pitches. He threw strikes and he did a good job hitting location.”

Trailing 2-0, the Cavaliers tied things up with two runs in the top of the third. Jake Iverson hit a leadoff double, stole third and scored with one down on a sacrifice fly by Garrett Myers. Jared Bell singled, stole second, and scored on a base hit by Austin Kelly.

Cole Scruggs plated the winning run in the top of the fourth. Michael McDonald reached on a one-out triple, and Scruggs singled him home.

McDonald drew a bases loaded walk to force in an insurance tally in the fifth.

by: PHOTO BY RYAN LA GRANGE - Clackamas pitcher Austin KellyBell headed Clackamas’ offense, with a double, two singles, two stolen bases and two runs scored in four at bats. McDonald (2-for-2) and Kelly (2-for-3) had two hits apiece in the winning effort.

Bell was solid in a complete game on the mound in the Cavaliers’ 5-3 win over the Pioneers in an April 10 game at Clackamas. The junior right-hander recorded five strikeouts, while walking one batter and scattering seven hits. And he was supported by error-free defensive play.

With the score tied at 2-2, Clackamas went ahead for good with two runs in the bottom of the fourth. Myers started things off with a single; McDonald reached on an error; and the runners advanced on a successful double steal. Kelly (3-for-3, two doubles) plated Myers for the go ahead run, and Jarrod Switzer (2-for-4, two doubles, 2 RBI) brought what would prove the game-winner around with a two-bagger.

The Cavaliers scored one run with two down in the first on a base hit by Kelly and a double by Switzer. Bell reached on an error in the second inning and ended up scoring — with two down — on a passed ball; Bell led off the fifth with a single, advanced on a wild pitch and sacrifice, and scored on a groundout by Cade Wilkins.

Oregon City scored two runs in the third on a double by Cary Swalwell, a sacrifice, and RBI-singles by Clay Reece and Jacob Tipton.

Jake Phillips went 2-for-3 at the plate in the losing effort.

Defense was pivotal for Clackamas in the Cavaliers’ 3-2 win over the Pioneers on April 8. The Pioneers reached Clackamas pitcher Austin Kelly (3 strikeouts) for eight hits and six walks, but they left 12 baserunners stranded.

The Cavaliers turned two double plays. In the third inning, Kelly fielded a ground ball, threw to Aaron Ahlstrom at second; and Ahlstrom fired to Switzer at first for an inning-ending double play.

Oregon City threatened in the top of the seventh, putting runners on first and second with one down on base hits by Reece and Rilyn Lewchuk. But shortstop Jake Iverson, Ahlstrom and Switzer then teamed up for a game-ending double play.

“Austin didn’t have his best stuff, but he did a good job competing,” Arntson said. “And I thought we played really good defense behind him.”

All of the scoring was done in the early innings.

Clackamas went up 2-0 with two runs in the bottom of the first. Myers (2-for-2, 3 stolen bases) singled and stole second. Everyone was safe when Kelly reached on a late throw on a fielder’s choice. Wilkins plated Myers with a sacrifice fly. Switzer singled, and Kelly scored on a double steal.

The Pioneers tied things up on a run-scoring single by Swalwell in the second and a RBI-single by Luke Ehli in the top of the third.

Bell brought the winning run across in the bottom of the third. Scruggs drew a two-out walk, stole second, and scored on Bell’s double to left.

Lewchuk (4 strikeouts, 3 walks, 6 hits) pitched a complete game for Oregon City.

Prior to the April 8 game at Clackamas, Oregon City coach Greg Lord presented one of the Pioneers’ 2012 Class 6A championship rings to Clackamas coach John Arntson as a way of paying tribute to Arntson’s 7-year-old son Jacob, who died in a New Year’s Eve car accident on I-84 near Mosier.

Clackamas players have dedicated the 2013 season to Jacob, who had been a fixture around Clackamas High baseball games and practices.

Clackamas has another big week on tap this week, as the Cavaliers (12-1, 3-0) go head-to-head with Lake Oswego (9-4, 3-0). They entertain the Lakers this afternoon, and they play at Lake Oswego on Friday.

Oregon City (6-7, 0-3) hosts cross-river rival West Linn (5-9, 2-1) this afternoon, and the Pioneers play at West Linn on Friday.