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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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Pioneers eye a 4th straight dual title


Also: Oregon City guys are tough at Jesuits relay meet

Oregon City High School thinclads closed in on the 2013 boys track and field dual-meet title, breezing to a 101-44 victory over cross-river rival West Linn in a May 1 Three Rivers League dual mismatch at West Linn.

Winning first place in 12 of the 15 individual events, the Pioneers were especially dominant in the three short sprint races, where they outscored their hosts 27-0.

Senior Ryan Cox (11.28) and sophomores Coy Vandehey (11.46) and Cameron Davis (11.67) went one-two-three in the 100-meter dash.

Cox (23.35), Vandehey (23.68) and Davis (24.37) swept the 200.

And seniors Justin Cornejo (51.92) and Mitch Thompson (52.14) and junior Alex Canchola (54.84) went one-two-three in the 400.

Two other Oregon City athletes were double winners. Oregon City senior Brady Heinsoo put on a clinic for West Linn sophomore Tristan Stallcup in the hurdles, winning the high hurdles in 15.65, and the intermediates in 42.03.

Oregon City junior Kyle Anderson had the best marks of the afternoon in the long jump (20-0-1/2) and pole vault (12-0). It was Anderson’s first time this season over the bar at 12 feet.

Oregon City junior Al Lacey won the 1,500 meters in 4:17.93, crossing the finish line nearly three seconds in front of West Linn senior Connor Cushman (4:20.67).

Oregon City junior Josh Miller (47-11) was the class of the field in the shot put, and Oregon City senior Beau Brosseau (142-11) had no competition in the discus.

Oregon City sophomore Austin DeWitz was the only athlete over the bar at 5-10 in the high jump.

Oregon City senior Daniel Slack (41-3) had the best mark of the afternoon in the triple jump.

The win put Oregon City boys at 4-0 on the TRL dual season heading into this week’s final league dual competition of the season, scheduled on Tuesday (May 7) with Canby (1-3) and Lake Oswego (4-0), at Canby.

“We’re going to load up and go after it,” said Oregon City coach Adam Thygeson. “The seniors have never lost a league dual meet in their four years, and they want it really bad.”

Oregon City’s girls track and field team continued on track at West Linn, winning 12 individual events and placing at least two athletes in all but two individual events en route to a 100-45 runaway win.

Oregon City junior speedsters Becca Houk and Karrin Shriner were especially impressive, going one-two respectively in the 100 (12.53 and 12.93) and 200 (25.66 and 26.12).

Houk’s time in the 100 ranks her second in the TRL and sixth in the state, and her time in the 200 ranks her first in the TRL and in the top five in the state in that event. Both of her marks were lifetime bests.

Shriner’s mark in the 200 was a lifetime best and it ranks her No. 3 in the TRL and in the top nine in the state in that event.

The Pioneers scored big in the throws and jumps.

Oregon City sophomore Jenny Holbrook (33-2-1/2), senior Breanne Johnston (31-9) and sophomore Meaghan Preston (28-1-1/2) went one-two-three in the shot put.

Johnston (84-5), Holbrook (80-3) and freshman Hailey Stockwell (70-5) swept the discus.

Oregon City senior Nicole Simons (104-1) and sophomore Chelsea Bone (100-9) placed second and third in the javelin.

Holbrook’s mark in the shot put was a lifetime PR and it ranks her third in the TRL.

Oregon City sophomore Karli Kolsut (15-9) and Pioneer freshman Jenna Holland (14-8-1/2) went one-two in the long jump; freshman Taylor Shaw (4-10) and junior Alisa McEniry (4-10) went one-two respectively in the high jump; and Holland (32-2) and classmate Zoe Griffith (29-4-1/2) placed first and third in the triple jump.

McEniry also cleared 8-6 for a win in the pole vault, giving the Pioneers a clean sweep of the field events.

The Pioneers also held their own in the hurdles and in the distance races.

Oregon City senior Katie Kohler set the pace in both the high hurdles (17.49) and low hurdles (48.24). Senior Emily Leonetti (17.52) earned runner-up honors in the high hurdles, while sophomores Sydney Cox (52.88) and Mollie Thurber (52.91) went two-three in the low hurdles.

Oregon City senior Rachel Crawford and Pioneer sophomore Miranda Nelson got it done in the distances. Crawford (5:11.29) won the 1,500 and placed second in the 3,000 (11:38.00); Nelson set the pace in the 3,000 (11:12.71) and finished second to Crawford in the 1,500 (5:15.27).

The win put the Pioneers at 3-1 in league dual meets heading into this week’s meet with Lake Oswego (2-2) and Canby (1-3).

OC guys third

at Jesuit Twilight

Oregon City boys more than held their own at Friday’s Jesuit Twilight Relays, scoring 48 points and placing third — behind Jesuit (108) and Sheldon (59-1/2) — in the 29-team field.

The Pioneers had only one champion. Pioneer senior Ryan Cox won the boys open 100-meter dash in 11:07. Oregon City senior Justin Cornejo placed fifth, with an 11.10 clocking, in the boys elite 100.

Cox’s time was a lifetime PR, bettering his previous best time of 11.20, which he ran at last year’s district meet.

The Pioneers also got a strong performance from sophomore sprinter Coy Vandehey, who ran the 100 in 11.35, a time that ranks him second all-time at Oregon City for sophomore sprinters.

Oregon City senior Brady Heinsoo turned a few heads in the high hurdles, where he placed sixth with a 15.43 clocking. The time ranks Heinsoo ninth all-time at Oregon City.

Oregon City had some relay teams come through with impressive performances.

The Pioneer boys 4x100-meter relay team of Cox, Mitch Thompson, Vandehey and Cornejo finished a close second to Sheldon (42.29), completing the race in a school-record time of 42.57. The old mark of 42.64 was set last year by Sam Hoult, Trevor Dye, Cox and Cornejo, on a relay team that placed third at state.

Cornejo made up most of a 10-meter deficit and nearly gained the Pioneers a win in the boys 4x200-meter relay. The team of Thompson, Cox, Cameron Davis and Cornejo was clocked at 1:29.97, just two tenths of a second slower than the Lincoln team that won the race.

Oregon City’s boys 4x400-meter relay team of Thompson, Alex Canchola, Cox and Cornejo came through with a nine-second season PR of 3:26.75 to place in the top 10 in that event.

Oregon City senior Beau Brosseau placed third in the discus (150-6), Oregon City senior Daniel Slack placed fifth in the triple jump (41-9) and Oregon City junior Easton Christensen placed fifth in the javelin (172-8).

“They wanted a trophy and we got third, so the boys were happy with that,” Thygeson said.

Oregon City girls scored 20 points and placed 12th out of 30 teams. Camas edged Jesuit, 73-1/2 to 70-2/3, for the girls team title.

Oregon City girls were led by Houk (12.53) and Shriner (12.68), who placed third and fourth respectively in the girls 100.