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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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Milwaukie cindermen stun the Bowmen


Bourne comes to the rescue as the Mustangs earn a 79-66 victory

The Milwaukie Mustangs stunned Sherwood, winning 79-66 in an April 10 Northwest Oregon Conference boys dual track and field meet at Milwaukie.

“It was a little bit of an upset,” said Milwaukie coach Chuck Nott. “Going in I had us, on paper, down by a few points.”

The win left the Mustangs (2-0) tied with Wilsonville (2-0) and Liberty (2-0) in first place in the yet young conference dual standings.

“This win means we’re still in the hunt for the league dual title,” said Milwaukie coach Chuck Nott. “But I think the league’s tougher this year than it has been in some time, so we’ve still got some work to do.”

Nott said he sees Wilsonville and Sandy (1-1), which lost to Wilsonville in its season opener, as his Mustangs’ toughest competition in league. The Mustangs were to battle Sandy on the road this afternoon.

“Hopefully it will come down to us and Wilsonville,” Nott said. “We meet them at Wilsonville in the last meet of the year. They’ve beaten us the last couple of years, but we’re hoping to return the favor this year.”

The Mustangs had a number of heroes in last week’s dual win, but perhaps the biggest was Milwaukie senior Kendrick Bourne.

“My top two hurdlers weren’t available, so Kendrick Bourne, a kid who hurdled for the first time in his life last Monday (April 1), volunteered in the 300 intermediates,” Nott said. “This is a kid who I don’t think had ever run anything longer than 100 meters in competition. He works hard at practices, but I don’t think he ever runs as far as 300 meters, even in practice....

“He tells me, ‘Coach, no problem, I’ve got it.’ He cruises to first place [in the intermediate hurdles], and he looks like he’s run them his entire life.... His form is amazing. It’s almost perfect....”

Bourne also cruised to first place in the 110-meter high hurdles, beating out Sherwood hurdler Austin Tull, 15.77 to 17.94. And he earned second place in the long jump, with a leap of 20-6-1/2, leading a Mustang sweep of that event.

Bourne also ran the first leg in the 4x100-meter relay, as the Mustangs upset Sherwood in that event, 44.33 to 44.43.

Bourne holds the Northwest Oregon Conference’s best time this season for the high hurdles, at 15.74, a time he posted on April 3 during a meet at St. Helens.

The Mustangs’ 4x100 relay win was indeed a huge upset. Sherwood entered the meet with the best time in Class 5A in the event. Competing in the relay with Bourne were Javonte Hughes, Dominique Meade and Richard Ramsey. Meade made up a five-meter deficit during his leg, and Ramsey nosed out Sherwood’s anchorman for the win.

The Mustangs’ relay time was a personal record by over a second, and it’s the fourth best time run by an Oregon Class 5A sprint relay team this season.

The Mustangs were especially tough in the field events, where they outscored the Bowmen 44-19.

“We swept the discus, and I was hoping for five points [out of the nine points possible],” Nott said. “That was probably the turning point in the meet.”

Mustang veteran Jake Leary won both the discus (147-7-1/4) and the shot put (48-5-1/2), as expected.

C.J. Hubbard, a senior out for track for the first time, placed second in the discus with a heave of 129-0, a personal record by some 22 feet. And Milwaukie senior Jake Schroeder placed third, with a toss of 116-0-1/4.

Leary’s mark in the discus is a lifetime PR and it ranks him second in the state in Class 5A.

The Mustangs picked up some unexpected points in the pole vault and javelin early in the meet.

Junior Jordan Stromvig (11-6) and sophomore Griffin Johnson (11-0) both came through with career bests to finish one-two in the pole vault; senior Trevontae Anderson (137-4) and junior Edgar Pantoja (126-5) went two-three in the javelin.

The Mustangs made some noise in the horizontal jumps. Senior Dominique Meade (21-5) and junior Dante Meade (19-5-1/2) teamed up with Bourne (20-6-1/2) for the unexpected sweep of the long jump.

Anderson (41-4-1/4) and Dante Meade (40-11-3/4) went one-two in the triple jump.

Dominique Meade’s winning leap came on his final jump, which moved him up from fourth place. The effort was within an inch off his lifetime PR and it ranks him first in the NWOC.

Dominique Meade also had PR’s in the 100- and 200-meter dashes. He placed second to Ramsey (11.26), with a time of 11.31 in the 100; and second to Sherwood’s Hunter Pfefferkorn (23.29), with a time of 23.49, in the 200.

The marks recorded by Anderson and Dante Meade in the triple jump rank them first and second in the NWOC for that event.

April 10 turned out to be a long day for Milwaukie girls, as they got out-manned by the Bowgirls 90-44.

“They drove up with four busses and 170 kids,” said Milwaukie coach Barrie Malcolm. “That’s 70 more kids than we have.”

The Bowgirls swept the 800, javelin and pole vault, and they won both relays.

Milwaukie girls made the strongest showing in the jumps, where they outscored the visitors 21-6.

Milwaukie senior Alexis Noren and Tereza Markova, an exchange student from the Czech Republic, both cleared 4-10 and the placed first and second respectively in the high jump.

Noren (32-10-1/2) and Milwaukie senior Mackenzie West (31-7-1/2) went one-two in the triple jump, and West (15-2) won the long jump.

Mustang veteran distance runner Sasha Gonzalez won the 1,500 meters in a season PR of 5:08.75, a mark that ranks her No. 2 in the NWOC.

Milwaukie’s only other win was in the 400, where Becky Ponnay earned first place, with a 1:04.10 clocking. Milwaukie senior Cordaja Ware was clocked in a season’s best of 13.40 in the 100-meter dash.