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Brought to you by John Sciarra, Bernard's Garage - Auto Repair INSIDER -


John Sciarra, Bernard's GarageWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's right around the corner and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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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Streed clears a record 11-8

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And the Gladiators are the talk of the Aloha Relays


by: DAVD BALL - Gladstone sophomore McKenna Streed, shown here competing in the pole vault at the 2012 State High School Track and Field Championships, is having a great spring. Last week she cleared a school-record 11-8, a states best for all classifications. She placed second at state with a vault of 11-3 last season.Gladstone High School’s defending state champion girls track and field team continued to make noise last week, recording some monster marks in a Tri-Valley Conference league meet with La Salle and Madras and in a relay meet at Aloha.

The most outstanding performance came during the April 24 league meet at Gladstone, when Gladstone sophomore McKenna Streed cleared 11-8 in the girls pole vault.

Her “monster” vault broke Gladstone’s school record for the event, beating the old mark of 11-6, set by Alli Dittmar at the 2005 state meet. It’s the highest vault by any female athlete in the state this spring.

“She barely missed at 12 feet,” said Gladstone coach Joan Kintz. “She’s on a 13-foot pole and she’s ready to go to 13-6. She’s on a boys pole now. I’ve never had a girl on that big of a pole.”

The Gladiators also had a freshman make waves. Tieara Norman leaped a personal best of 17-8 in the long jump in last week’s league meet, and she ran the high hurdles in a personal best of 15.78 at Aloha. Norman won the events with her marks and the marks rank her No. 2 in the state in both the long jump and hurdles.

Gladstone senior Madi Cronin and Norman placed first and second in the long jump at Aloha, with respective marks of 17-5 and 16-4. Cronin’s mark ranks her third in the state in the long jump.

Gladstone senior D’onna Robinson, who this season has the state’s best Class 4A discus throw, won the shot put at Aloha with a lifetime best heave of 41-5, a mark that ranks her third in the state in that event.

Gladstone senior Courtney Pardee figured things out in the javelin at last week’s league meet, launching the spear 129-0, for an easy win. The throw was an 18-foot PR and it ranks her third in the state in Class 4A.

Gladstone senior Alisa Bradshaw continued consistent in the high jump, clearing 5-4 for first place at Aloha and for a win in the league meet.

“She barely missed at 5-6 [at Aloha],” Kintz said. “She was five inches over the bar, but she came down on the bar.”

Bradshaw is second in the state only to Banks junior Amy Hilger (5-5) in Class 4A in the high jump this spring.

Gladstone girls won the 10-team Aloha relay meet handily, outscoring the runner-up team from Silverton 149-94-1/2.

“I think the girls performed great [at Aloha],” Kintz said. “Coaches were coming up to me all through the meet saying, ‘You have a really good team.’ Even the announcer said we had a good team. All of the other teams there — except for one — were Class 5A and 6A. We did great!”

Gladstone girls won every field event except the javelin at Aloha. Winners included: Robinson in the shot put (41-5) and discus (132-9), Streed in the pole vault (11-0), Cronin in the long jump (17-5) and triple jump (34-2), and Bradshaw in the high jump (5-4).

Streed’s 11-foot vault tied the Aloha Relays meet record.

The Glad gals also had winners in the high hurdles (Norman, 15.78), 4x100-meter relay (50.73) and 4x200-meter relay (1:48.93).

The team of Cronin, Mikaela Simac, Kelsey Hathaway and Taylor Plunkett won the 4x200-meter relay by 40 meters, and the same four girls got the job done in the 4x100-meter relay, completing the race in a season’s best time that ranks them fifth in the state.

Although they were missing three of their top scorers to outdoor school — Cronin, Hathaway and Kendall Schumaker, Gladstone girls still came out on top in last week’s league meet, defeating La Salle 86-71 and Madras 118-20.

Gladstone coed event winners included: Norman in the high hurdles, low hurdles (49.37) and long jump (17-8), senior Taylor Plunkett in the 400 (1:02.84), Robinson in the shot put (39-10-1/4) and discus (127-7), Pardee in the javelin (129-0), Bradshaw in the high jump (5-4) and Streed in the pole vault (11-8).

Gladstone boys were tough at the Aloha Relays, rallying around their sprinters to score 63.8 points and finish fourth in the 10-team field — back of Aloha (104), Silverton (79.5) and Sherwood (69).

“I knew we had a good sprint crew, but I certainly didn’t expect us to win three events [and finish fourth in the meet],” said Gladstone boys track and field coach Greg Hess. “We had five or six guys that ran really well. It was fun to watch.”

The Gladstone boys 4x100-meter relay team of Eric Prom, Armand Jayne, Tyler Bitter and Dakota Hollingsworth nosed out Mountain View (44.82) with a 44.72 clocking for first place in that event.

The Gladiator 4x200-meter relay team of Bitter, Hollingsworth, Jayne and Mac McCaslin won that event in 1:34.34, finishing just ahead of Jefferson (1:34.84).

And the Gladiator 4x400-meter relay team of Bitter, Prom, Jayne and Trevor Browning won that event in 3:34.23, a 12-second season PR. They crossed the finish line more than four seconds in front of the runner-up team from Jefferson.

The top individual finish for Gladstone boys came in the pole vault, where Andrew Conway cleared 11-0, good for third place.

In last week’s league meet, Gladstone boys defeated Madras 106-38, but lost to La Salle 99-46.

Winners for Gladstone boys included: Hollingsworth in the 100 (11.57), McCaslin in the intermediate hurdles (44.08) and Michael Stoutt in the triple jump (40-7).

The Gladiators travel to North Marion this afternoon for a TVC meet with the Huskies and Estacada.

And the Gladiators host a big meet on Saturday, when they hold the annual Dick Baker Invitational. Twelve teams are scheduled to take part this year, with the field events starting at 11 a.m. and the running events getting underway at 12:30 p.m.

Among teams invited to take part are: Astoria, Central, Estacada, Molalla, North Bend, Seaside, Putnam, Cleveland, Westside Christian, Rainier and Corbett.