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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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Gladstone improves to 14-1


The Gladiators handle La Salle, get by North Marion

Competing in one of the tougher high school softball leagues in the state, the Gladstone Gladiators put two more Tri-Valley Conference games in the win column last week, and they closed out the week ranked second in the state — behind Banks (10-2) — in the OSAA Class 4A rankings.

Madras (11-4, 3-1) and Molalla (8-3, 3-0) finished last week ranked fourth and tenth respectively in the rankings.

The Gladiators (14-1, 3-1) cruised by 16th-ranked La Salle (5-4, 1-2) last Friday, winning 8-0. But they had their hands full earlier in the week, when they had to go to eight innings to top 13th-ranked North Marion (9-5, 1-3), 3-2.

“We put the ball in play and we pitched much better,” Gladstone coach Bruce Mortier said, following last Friday’s win over the Falcons.

La Salle pitcher Loryn Williams struck out Gladstone batters nine times, but the Gladiators reached her for 10 hits, and Williams issued nine free passes.

Meanwhile Gladstone pitchers Megan Kirchem and Nena Dudley took care of business, teaming up to throw a one-hitter. La Salle’s only hit was a lead-off double by Shannon Stockfleth in the bottom of the sixth.

Kirchem pitched 6-1/3 innings, striking out 11, walking one and giving up the one hit.

La Salle’s only threat came in the sixth. After Stockfleth’s double, she advanced to third on a sacrifice bunt. But the next batter hit into an inning-ending double play.

The Gladiators scored their runs in the fourth, fifth and sixth innings.

Pitcher control problems helped the Gladiators get on board in the fourth. Julia Schumaker (2-for-3) and Meghan Winkle both reached as hit batsmen and Kat Kerr drew a full-count walk to load the bases. Erica Ward brought one run round with a groundout, and Kerr darted home on a wild pitch.

Kirchem (2-for-4) led off the fifth with single, advanced on a groundout and scored on a base hit by Schumaker. Following another groundout, Winkle brought Schumaker in with a single up the middle.

Molly Webster, Kirchem, Ashlee Muller and Schumaker all hit safely in a four-run sixth inning. The runs scored on Muller and Schumaker’s hits, a sacrifice fly by Winkle, and a walk by Kerr.

Gladstone struggled to get timely hitting and the Gladiators kicked the ball around in the April 10 extra-inning win over North Marion.

The Gladiators hammered the ball for 11 hits, but they left no fewer than 14 baserunners stranded. And they committed four errors. Both of North Marion’s runs were unearned.

North Marion pitcher Katlin Wompole (2 strikeouts, 6 walks) began to tire in the later innings, and that played a part in the Gladiator victory.

With two down in the bottom of the eighth and the score tied at 2-2, Nena Dudley drew a full-count walk. Megan Kirchem reached on an infield single, and Ashlee Muller drew a full-count walk to load the bass. Julia Schumaker walked on four straight pitches, forcing in the winning run.

Gladstone scored the game’s first run with two down in the third stanza. Kirchem, Muller and Kerr all got base hits in the inning, with Kerr’s two-out single to right driving in the run.

North Marion answered in the top of the fourth, taking advantage of a walk and two Gladstone errors to score one unearned run.

Muller led off the fifth with a double and scored on an overthrow following a bunt by Schumaker, making it a 2-1 ball game.

The Huskies kept the game alive in the top of the seventh, scoring their second run on a base hit, a sacrifice bunt, an error, and a run-scoring sacrifice fly.

Sophomore third baseman Melisa Campos was huge on defense for the Gladiators. She made an error that resulted in a North Marion run, but she more than made up for it, with four putouts and four assists.

Campos turned two double plays that proved pivotal. In the fourth inning, the Huskies had runners at second and third with one out, when Campos snagged a line drive and tagged the runner headed home to end the inning. And in the top of the eighth, Campos hauled in a popped up bunt and threw to Schumaker covering first to complete a double play.

Kirchem (3-for-4), Muller (3-for-4) and Kerr (2-for-4) led Gladstone at the plate.

Dudley and Kirchem both took a turn in the circle, combining for five strikeouts, while walking six batters and giving up three hits.

“It was a tough game,” Mortier said. “We didn’t play well. We got lucky.”

The Gladiators are back in action on Thursday, when they entertain Estacada (1-10, 0-4). They entertain Madras at 4:30 p.m. next Tuesday. The White Buffaloes dealt the Gladiators their only loss of the season in an April 5 game at Madras.