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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

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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Pioneer guys get it done at Lakeridge

Brosseau unleashes a monster throw in the discus


LAKE OSWEGO — Oregon City High School’s boys track and field team rallied around its strength in the throws and pole vault to put Lakeridge away, winning 80-1/2 to 64-1/2 in a Three Rivers League dual meet held here April 17.

“This was one of the meets we circled as being a big match-up for us, so it was good to leave with the win,” said Oregon City coach Adam Thygeson.

Oregon City senior Beau Brosseau and Pioneer juniors Josh Miller, Easton Christensen and Alex Canchola teamed up to outscore the Pacers 24-3 in the three throwing events, while Oregon City senior Brady Heinsoo (11-6), Oregon City junior K.C. Lopez (10-6) and Pioneer sophomore Joseph Heisler (10-6) swept the pole vault.

Heinsoo was also tough in the hurdles, where he got the best of Lakeridge junior Cameron Clarke (16.52), winning that race in a season’s best of 15.86.

Brosseau came up with a monster throw of 163-10 for a runaway win in the discus, and he finished second to Miller (47-10) with an effort of 47-0-1/2 in the shot put.

Brosseau’s mark in the discus is a personal record by some 21 feet. It is the best throw in the state by any high school athlete this spring and it puts him No. 3 on Oregon City’s all-time list — back of only Rich Gaiser (170-2 in 1982) and Greg Skipper (169-5 in 2011).

Miller (127-5) was second to Brosseau in the discus at last week’s dual.

Christensen and Canchola were impressive in the javelin, where they edged Lakeridge’s Owen Hart (159-6) with respective marks of 161-9 and 161-0, ranking them in the top five in the TRL this season. Canchola’s winning throw was a lifetime best by six feet.

The 100- and 200-meter dashes were hotly contested, where Oregon City senior Justin Cornejo and Lakeridge senior Alex Alamida, two of the state’s top sprinters did battle.

Cornejo (11.07) edged Alamida (11.13) in the 100, while Alamida (22.32) got the best of Cornejo (22.54) in the 200.

Cornejo’s winning mark ranks him fifth in the state in the 100; Alamida and Cornejo’s times rank them both in the top five in the 200.

Oregon City junior Al Lacey picked up crucial points in the 1,500, where he set the pace at 4:21.61, crossing the finish line 1.6 seconds in front of Lakeridge’s top half-miler.

Oregon City senior Daniel Slack made waves with a winning leap of 43-2 in the triple jump. The mark ranks him third in the state in the event this spring.

The Pioneers were also tough in the 4x100-meter relay, with the team of Ryan Cox, Nick Martin, Coy Vandehey and Cornejo crossing the finish line over three seconds in front of the Pacers, in a season’s best time of 43.72.

The dual win put Oregon City boys at 2-0 on the TRL dual season heading into this afternoon’s home meet with Clackamas (1-2).

Oregon City girls last week met their match in Lakeridge’s standout girls team, yielding 86-59.

The Pioneers’ greater depth gained them two placers in 10 of the 15 individual events. But the Pacers won 10 individual events and both relays.

Senior Katie Kohler had a good meet for Oregon City, winning both the high (17.58) and low hurdles (47.85). Her 300-meter time ranks her No. 1 in the TRL.

Other winners for Oregon City girls included: junior Becca Houk in the 100 (12.94), sophomore Miranda Nelson in the 3,000 (11:05.73) and freshman Taylor Shaw in the high jump (4-8).

Lakeridge junior Nicole Kangas and Oregon City junior Alisa McEniry both cleared 9-9 in the pole vault, which is the best mark in the TRL this season.

Lakeridge senior Kelly O’Neill turned in an impressive double, winning the 800 in 2:16.80, and setting the pace in the 1,500, at 4:44.65.

Heinsoo is big

in the hurdles

Oregon City guys had their share of good marks at the Oregon Relays, held Friday and Saturday at the University of Oregon’s Hayward Field.

Oregon City senior Brady Heinsoo had a huge meet, turning in lifetime bests of 15.60 in the high hurdles and 41.81 in the intermediate hurdles. The marks rank Heinsoo 12th and 17th in the state respectively in the two events.

Oregon City senior Ryan Cox ran a lifetime best of 22.60 in the 200, ranking him in the top eight in the state along with classmate Justin Cornejo, who has a season’s best of 22.54.

Oregon City junior Al Lacey continued to improve in the 1,500, where he was clocked in a personal best of 4:17.28. Oregon City freshman James Swyter knocked 15 seconds off his personal best for the 3,000 meters, completing the race in 9:50.63.

Beau Brosseau and Josh Miller continued tough in the throws. Brosseau placed fifth in the discus (147-7-1/4), and Miller was not far back, with a lifetime best toss of 135-10-1/4.

Miller also earned seventh in the hammer throw with an effort of 133-5, a lifetime best by nearly 25 feet.

Oregon City’s sprint medley team (200-200-400-800) of Mitch Thompson, Cox, Cornejo and Chris Durant earned fourth place (3:39.56).

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