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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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OC thinclads rout Clackamas


Cavalier boys plead no-contest, while Clackamas girls meet their match

by: JONATHAN HOUSE - Oregon City distance runners (from left) Al Lacey, Chris Durant and Keaton Stroh swept the 1,500 meters to help lead the Pioneers to a 100-45 runaway win over Clackamas in last weeks Three Rivers League meet in Oregon City.Oregon City High School thinclads took no hostages in their April 24 Three Rivers League dual meet with Clackamas.

Oregon City boys ran their TRL dual record to 3-0 with a 100-45 rout of their Cavalier counterparts; Oregon City girls dealt the Cavaliers (3-1) their first league dual loss of the season, upending Clackamas 91-54.

Oregon City boys won 13 of the 17 events, going one-two in seven events and sweeping the first three places in the 100, 200, 1,500 and 3,000.

Oregon City girls (2-1) competed hard, scored in every event and won first place in 14 events.

“I thought our girls did a fantastic job all the way around,” said Oregon City girls coach Kristin Mull. “If they weren’t PR-ing, they were right on their PR’s. They took care of business. I’m looking forward to continued improvement and some exciting marks over the next few weeks.”

Senior Justin Cornejo was the only double winner for Oregon City boys in individual events, setting the pace in the 200 (22.95) and in the 400-meter dash (51.81).

Senior Mitchell Thompson (11.41) headed the sweep in the boys 100-meter dash.

Chris Durant (4:33.80), Al Lacey (4:34.00) and Keaton Stroh (4:36.37) finished close together to earn the sweep in the boys 1,500.

Tyler Dille (10:04.68), Jordan Howell (10:14.63) and Dylan Good (10:23.07) went one-two-three in the boys 3,000; and Lacey (2:06.78) and Alex Canchola (2:10.15) went one-two for Oregon City in the boys 800.

Oregon City boys winning in the field events included: Beau Brosseau in the discus (143-10), Josh Miller in the shot put (48-1), Easton Christensen in the javelin (161-7), Kyle Anderson in the long jump (19-7-3/4) and Daniel Slack in the triple jump (42-5-1/4).

Oregon City guys also breezed to victory in the 4x100 (43.79) and 4x400-meter (3:50.18) relays.

by: JONATHAN HOUSE - Clackamas senior Max Jette had a good day in the high jump in last weeks dual meet at Oregon City, clearing a personal best and Class 6A states best 6-7.Senior Max Jette had a big day for Clackamas boys, winning the high jump with a new personal best and Class 6A state’s best of 6-7 and clearing 12-0 to head the field in the pole vault.

Jette’s mark in the high jump is second all-time at Clackamas only to Tyler Clarke, who cleared 6-10 in 2008.

“Three more inches is a lot,” said Jette. “But I’d like to clear 6-8 and get an attempt at [the record].”

Jette said he likes a big crowd, and the warm weather, along with a big crowd, helped him get over the bar at 6-7 at Oregon City.

The Cavaliers were tough in the hurdles.

Three of the state’s top high hurdles battled tooth-and-nail in the boys high hurdles, where Clackamas junior Connor McLean (15.30) and Jette (15.47) got the best of Oregon City senior Brady Heinsoo (15.70). McLean and Jette both recorded lifetime bests in the event.

“I was floating over the last few hurdles and I feel there’s a lot of room for improvement for both me and Connor [in the high hurdles],” Jette said.

McLean (41.30) and Clackamas seniors Damion Middleton (42.44) and Jesse Debord (43.61) swept the intermediate hurdles.

McLean, who holds the state’s second-best mark this season (15-1) in the boys pole vault, had a tough go of it at Oregon City, no-heighting in the event.

“It was a really warm day and his step was just off,” Jette said of McLean’s struggles in the pole vault.

Coach Mull said that although her girls won by a substantial margin, their dual with Clackamas was a meet that could have just as easily gone the other way.

“I thought that, going into the meet, our marks and Clackamas’ marks were pretty comparable,” Mull said. “And I was a little concerned, because Clackamas has greater numbers. But our girls did a tremendous job. They had a lot of PR’s, and they took care of business in every event....

“It started in the 4x100-meter relay, where [Clackamas] dropped the baton. Our girls had a season PR in the relay and it continued from there.”

by: JONATHAN HOUSE - Oregon City junior Alisa McEniry has proven herself one of the top female pole vaulters in the Three Rivers League this spring. She cleared 9-0 to win the event in last weeks dual win over Clackamas.Senior distance ace Rachel Crawford and junior leaper Alisa McEniry set the tone for Oregon City girls, with Crawford doubling up to win both the 1,500 (5:05.53) and 3,000 (11:42.55), and McEniry heading the field in the high jump (4-10) and pole vault (9-0). It was the first time McEniry had cleared 4-10 in the high jump, an event she won on fewer misses.

Oregon City sprinters were tough, with juniors Becca Houk (12.71) and Karrin Shriner (12.85) going one-two in the girls 100, and Shriner (26.31) finishing well in front of Clackamas sophomore Caroline Combs (26.98) for a win in the 200.

Houk’s time in the 100 was a lifetime best and it ranks her No. 2 in the TRL in the event; Shriner’s mark in the 200 was a lifetime PR and it also ranks her No. 2 in the TRL.

Oregon City girls got it done in the throwing events, where they outscored the Cavaliers 22-5.

Oregon City sophomore Jenny Holbrook won the shot put in a lifetime best of 33-2, a four-foot PR, and a mark that ranks her No. 3 in the TRL this spring.

Oregon City senior Nicole Simons won the girls javelin in a PR of 109-5, the second best mark by a TRL athlete this season. Oregon City senior Breanne Johnston had the best mark of the day in the girls discus (83-9).

Pioneer sophomore Karli Kolsut won the girls long jump with a personal best leap of 15-10. Oregon City freshman Jenna Holland outclassed the field with an effort of 33-3 in the girls triple jump, and Oregon City senior Kate Kohler got it done in the girls low hurdles (48.14).

Getting it done for Oregon City in the sprint relay were the team of Shriner, Bone, Karli Kolsut and Houk.

Combs made some noise for Clackamas in the girls 400-meter dash, completing the race in a lifetime best time of 59.92, a mark that ranks her third in the TRL.

Clackamas’ only other winners were sophomores Zoe Clegg in the girls 800 (2:32.10) and Melissa Carson in the high hurdles (16.56). A PR by close to a second, Carson’s time ranks her second in the TRL.

Next meet for Oregon City is this afternoon at West Linn. Clackamas entertains Lake Oswego today at 4 p.m.