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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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Cavalier girls thump LO; Cav guys rule at Gresham Invite

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McLean scores big at the Dean Nice Invitational


Clackamas High School coeds were dominant in the field events and in the sprints, as they took care of business in a May 1 Three Rivers League dual meet with Lake Oswego, winning 96-49.

The Cavaliers outscored their guests 52-11 in the field, winning every field event except the pole vault and sweeping the first three places in the triple jump, high jump and javelin.

Junior Madi Visscher (31-3), freshman Marissa Kelly (30-10) and junior Kandice Jameson (30-6) swept the triple jump; and freshmen Keilee Neikes (4-10) and Marissa Kelly (4-8) and senior Celia Crawford (4-8) swept the high jump.

Junior Savannah Warner (103-6), sophomore Jensen Perrick (98-3) and senior Jessica Pardee (93-4) went one-two-three in the javelin.

Clackamas sophomore Carolin Combs was tough in the sprints, winning the 200 in 26.69, and the 400-meter dash in 1:00.59.

Other winners for Clackamas girls included: sophomore Katya McKenzie in the 100 (13.25), sophomore Zoe Clegg in the 800 (2:32.65), sophomore Melissa Carson in the long jump (14-8), freshman Angela Arrington in the shot put (28-8-1/2), and Pardee in the discus (79-4).

With the win, the Cavaliers improved to 3-1 in TRL dual meets. They were to conclude the league dual season this afternoon, battling Grant (0-4) and Lakeridge (3-0) in a meet at Lakeridge.

Clackamas boys last week gave the undefeated Lake Oswego boys team (4-0) a run their money in a 77-68 loss.

The Cavalier guys scored in every individual event except the 3,000, and they swept the pole vault and javelin.

Junior Connor McLean, senior Max Jette and junior Cameron Jones cleared 14-0, 13-6 and 13-0 respectively to earn the sweep in the pole vault. The trio all rank in the top 10 in the state in Class 6A with their marks.

Seniors Aiden Turner (166-0), Austin Cole (161-6) and Josh Ottenbacher (150-5) got the job done in the javelin.

McLean, Jette, Lake Oswego junior Connor Bracken, and Lake Oswego senior Alex Tymchenko — four of the state’s top hurdlers — went toe-to-toe in last week’s dual. Bracken (14.88) beat both McLean (15.40) and Jette (15.38) in the high hurdles; McLean (39.90) got the best of Tymchenko (40.09) and Bracken (41.12) in the intermediates.

Bracken (14.63) sports the state’s third-best time for the high hurdles this spring; McLean’s time in last week’s dual is the third best time in Class 6A for the intermediates.

McLean also had the best mark of the day in the long jump (21-1) in last week’s dual meet, giving him three wins on the afternoon.

Other winners for Clackamas boys included: seniors Damion Middleton in the 400 (52.94), Justin Hesselegesser in the shot put (43-8-1/4) and Rommel Zapanta in the triple jump (40-3).

Clackamas boys slipped to 1-3 in TRL dual meets with the loss.

Cavaliers soar

at Dean Nice

Clackamas High thinclads got it done at Friday’s 14-team Dean Nice Invitational. The Cavaliers boys (85-1/2) topped Gresham (79) for first place in the boys meet, while the Cavaliers girls scored 95 and finished runner-up to Corvallis (133).

Junior Connor McLean and senior Max Jette led the way for Clackamas boys.

McClean cleared a near personal best of 15-0 for first place in the pole vault, ran the intermediate hurdles in a lifetime best of 39.34 for first place in that event, ran the high hurdles in a lifetime best of 14.95 for runner-up honors, and leaped 21-5 to place seventh and score points in the long jump.

McLean’s time for the intermediates ranks him third in the state and his time in the high hurdles ranks him fourth in the state.

Jette cleared 6-4 for a win in the high jump, cleared 12-6 for fourth place in the pole vault, and ran the high hurdles in a lifetime best of 15.31, good for fifth place.

“Those two guys were awesome for us,” said Clackamas coach Jeff Kelleher.

Seniors Austin Cole and Aiden Turner were big in the javelin, placing third and fifth respectively with marks of 152-5 and 151-6.

Clackamas girls had three winners, sophomore Caroline Combs in the 200-meter dash (26.20), sophomore Melissa Carson in the high hurdles (16.24) and the Cavalier girls 4x100-meter relay team of Katya McKenzie, Alli Dickey, Amarachi Nwokoma and Combs (50.74).

The Cavalier girls picked up big points in the sprints, with McKenzie placing second in the 100 (12.95), Combs placing second in the 400 (1:00.11), Nwokoma placing fourth in the 100 (13.13) and Dickey placing fourth in the 400 (1:02.46).

Clackamas junior Savannah Warner launched the javelin a lifetime best of 115-10 for third-place points in that event.

“We’re really proud of the kids,” Kelleher said. “They really competed as a team and they competed well.”

Milwaukie also had a few athletes fare well at the Gresham meet. Milwaukie junior Dante Meade (42-4-1/2) and Mustang senior Trevontae Anderson (41-8-1/2) placed second and third respectively in the boys triple jump; and Milwaukie senior Kendrick Bourne leaped 22-1-1/4, good for third place in the boys long jump.

Milwaukie senior Alexis Noren was second in the girls triple jump (35-0) and Milwaukie junior Kayler Hammond-Stief was second in the girls discus (103-10).