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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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Glads stumble

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But they remain in the hunt for at least a share of the TVC title


With an outright league title appearing out of reach, the Gladstone Gladiators entered play this week hopeful of avenging last week’s loss to Molalla and earning a Tri-Valley Conference co-championship with the Indians.

Molalla entered play this week with an 11-1 record in the TVC, and an overall record of 16-4.

Gladstone entered the week with a conference record of 10-2,and an overall record of 21-2.

The two teams were to finish the regular season with three conference games this week, including a head-to-head game at Gladstone on Friday. Gladstone also had games remaining with North Marion (13-9, 5-7) and La Salle (10-9, 5-7); Molalla had games remaining with Madras (13-10, 5-7), La Salle and Gladstone.

Ranked second in the state, the Gladiators got upset by Molalla on April 29, dropping a 3-2 heartbreaker. They bounced back from the loss with a 20-0 rout of Estacada on April 30, and a 2-0 win at Madras last Thursday.

“We didn’t play our best [in the loss to Molalla],” said Gladstone coach Bruce Mortier. “We made mistakes and they capitalized....

“I think they’ll be ready to go [for Friday’s game with Molalla]. After we lost to Madras, we pretty much dominated them the next two times we played them, and I think we’ll do the same [in Friday’s game with] Molalla.”

Gladstone pitcher Nena Dudley struck out 12 batters and allowed just four hits in last week’s 3-2 loss to Molalla. But one bad inning proved costly.

Trailing 2-0, the Indians scored all three of their runs in the bottom of the third, when they took advantage of pitcher control problems. After one out, the Indians loaded the bases on a base hit, a walk and a hit batter.

A second hit batter brought one run around. With two down, a full-count walk brought the tying run across. And the game-winner scored on a wild pitch.

“Nena pitched well, but she struggled in one inning,” Mortier said. “Nena’s been rock-solid for us all year. One bad inning out of 80 innings isn’t bad. But it happens. Unfortunately it was a game in which we didn’t hit the ball that well. We hit it, but it was right at people. And give Molalla credit, they made the plays.”

The Gladiators managed only four hits off of Molalla pitcher Sierra Benson (4 strikeouts and 3 walks), who pitched a complete game.

Gladstone scored its only runs in the first inning. Dudley walked, stole second, and she scored when a Molalla defender threw the ball away on a sacrifice bunt by Megan Kirchem. Ashlee Muller followed with a double to bring Kirchem around.

The Gladiators stung the ball for 12 hits and accepted 15 free passes in the five-inning rout of Estacada.

Meghan Winkle (3-for-4) starred on offense, driving in five runs with a two-run double and a pair of base hits.

Kirchem pitched, striking out six and walking one in a no-hitter.

Estacada had only two base runners and the Rangers didn’t get anyone past first base.

The Gladiators outhit their hosts 10-2 in last week’s 2-0 win at Madras. The White Buffaloes had only two base runners and they had no runners left on base.

A Madras baserunner reached with a base hit with two down in the bottom of the fifth. But Gladstone catcher Ashlee Muller gunned the runner down stealing second.

A Madras baserunner also reached on a base hit in the sixth inning. However she was put out when a batter hit a line drive to Julie Schumaker at second and Schumaker doubled the baserunner off.

Dudley (9 strikeouts, no walks) was sharp in the circle, allowing just the two hits. And her teammates supported her with outstanding defense.

“The girls played great defense,” Mortier said. “Melisa Campos made a couple of backhand stops at third for groundouts. (Second baseman) Julia Schumaker caught a foul pop up behind first base on a dead run, and (shortstop) Megan Kirchem did the same behind third.”

The Gladiators scored the game’s only runs in the top of the fifth. Kirchem (3-for-4) and Muller reached on base hits and advanced on an error. Following an out on a force play at the plate, Kat Kerr (2-for-4) plated both runs with a base hit down the right-field line.

Entering play this week ranked second in the state (behind Banks), the Gladiators will secure a home game in the May 22 first round of the state playoffs, if they take care of business in this week’s league games. Should they falter, they’ll likely host a play-in game on Thursday, May 16.

Pitching and hitting have played huge roles in the Gladiators’ success story to date this season. Through play last week, and Gladiators sported a .344 team batting average, led by Dudley (.481, 28 runs scored, 11 extra-base hits), Kirchem (.455, 21 runs), Muller (.430, 28 RBI, 24 runs, 14 extra-base hits) and Schumaker (.418, 24 runs, 11 extra-base hits).

Kirchem had an 11-1 record and a 0.29 ERA, with 93 strikeouts and 15 walks in 73 innings; Dudley had a 10-1 record and a 0.58 ERA, with 131 strikeouts and 22 walks in 73 innings.