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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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Oregon City coeds taste defeat

A slow start proves costly in an 11-6 loss to top-ranked West Linn


by: RAFAEL GONZALEZ - Oregon City senior captain Emily Krupa is trailed by Annie Longtain (14) and Hanna Morford (4) as she gets out on the fast break in last weeks game with top-ranked West Linn. The Pioneers dug themselves an early hole and lost the game, 11-6.The Oregon City Pioneers met their match in high school girls lacrosse on April 22, yielding to top-ranked West Linn 11-6.

It was the lowest scoring match of the season for the Pioneers, and it ended a win string at six games. The Pioneers’ last loss had come in a 12-11 barnburner with then top-ranked Wilsonville on March 21.

Cassie Downing (2 goals) and April Lanz (2 goals) were the only Oregon City players to score multiple goals in last week’s game with the state-title-hungry Lions.

West Linn was led by Kayla Bouchard (3 goals), Annie Longtain (goals), Hanna Morford (2 goals) and Carli Wilson (2 goals).

Oregon City coach Dara Kramer commented on the West Linn game: “I feel like I saw two different games against West Linn. In the first twelve minutes or so, we were flat-footed and playing tentatively. We weren’t committing on either the defensive or offensive end. We quickly went down 6-0.

“We called a timeout, regrouped, and basically played them toe-to-toe the rest of the game. Our transition game throughout the game was not nearly as strong as what we’re capable of. We know how to pass the ball up the field, but I think we were just too focused on eliminating any risk with the ball. This resulted in some lost possessions and missed fast-break opportunities.”

Kramer said she believes that the Lions can be defeated by her Pioneers.

“I believe West Linn is our toughest competition in the state, because their roster is so deep,” she said. “But if we can execute from the beginning — no slow start — and pass the ball quickly in transition, I do believe we can come up with a different outcome next time.”

Oregon City got back on track last Friday, defeating Clackamas 15-5. The Pioneers played the Cavaliers a lot tougher than they did on April 8, when they edged Clackamas 10-7.

Heading up the effort in the Clackamas game were: April Lantz with four goals and three assists; Lindsi Peters, with four goals; Britney Smith, with three goals; Danielle Kirby, with two goals and three assists; and Kennedy Kullmann, with two goals and two assists.

Oregon City keepers Annaliese Hernandez and Gabby Amendolara together made 10 saves on 15 shots on-frame.

Kramer commented on Friday’s game: “We had standout play from senior captains April Lanz and Danielle Kirby on offense during the last two minutes of the game. We knew we had to go for a ten-goal differential to work on our power ranking for playoff seeding, and we were only up by six with two minutes to go. They combined to assist each other on five goals in the last two minutes....

“Freshman Lindsi Peters fired everything up at the beginning of the game, scoring our first three goals. Freshman Britney Smith played her strongest game of the season, scoring three goals and making key plays in our offensive transition.

“Senior keeper Annaliese Hernandez had an outstanding 80 percent save average during her 40 minutes in-goal. And senior captain Emily Krupa dominated draw control, getting five to herself and nine to her teammates — leaving Clackamas with only six draw controls for the entire game.”

Through play last Friday, West Linn (8-1-0, 5-1-0), Lake Oswego (6-2-0, 5-2-0), Wilsonville (13-1-0, 8-0-0) and Oregon City (10-2-0, 5-1-0) were ranked first through fourth respectively in the state in high school girls lacrosse. Wilsonville was atop the Northwest Oregon Conference.

Oregon City entered play this week tied with West Linn in first place in the Three Rivers League. Defending state champion Lake Oswego was in third place in the TRL. Oregon City had a rematch scheduled with Lake Oswego on Monday (April 29). Oregon City upset Lake Oswego 10-8 in a barnburner on April 11.

Oregon City concludes the TRL season hosting Lakeridge (7-3-0, 3-3-0) Friday at 8 p.m., hosting Canby (1-10-0, 0-7-0) next Monday (May 6) at 8 p.m., and playing West Linn on the road on Thursday, May 9.

Kramer said she is hopeful that Oregon City will have a big crowd for this Friday’s home game with the Pacers.

“It’s going to be a special event,” Kramer said. “It’s a fundraiser for the family of Cassie Powell, a local girl who is battling neuroblastoma, a type of brain cancer. We’re hoping to draw a big crowd and raise a lot for Cassie’s treatment.

“Our team has dedicated our season to Cassie, and they wear gold ribbons in their hair with PFC — play for Cassie — on them.”

Friday night will include a raffle for gift baskets, a 50-50 raffle and the sale of commemorative tee-shirts. Among the many items up for raffle will be a gardening basket, a movie-night basket, a chocolate basket and a $50 Stone Creek Golf Club gift certificate.

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