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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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Cavaliers leave Keizer winners

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They set a new school record for wins; they won a league title; and they gave it their all in a 6-5 loss to Sheldon in the 6A state final


by: PHOTO BY JONATHAN HOUSE - Clackamas coach John Arntson consoles his players following their 6-5 loss to Sheldon in Saturdays championship final of the Class 6A high school baseball playoffs. Arntson praised his players for a great season, in which they set a school record for most wins and won only their schools second league title in baseball. Arntson also thanked his players for helping him through some tough times, after losing his 7-year-old son in an automobile accident on New Years Eve.KEIZER — The young men on Clackamas High School’s baseball team left Keizer’s Volcanoes Stadium Saturday night with their heads held high.

They had given their all in a 6-5 loss to the Sheldon Irish in the championship final of the 2013 Class 6A high school baseball playoffs. And they were winners in the hearts of Clackamas fans, who turned out in large numbers in support of their beloved Cavaliers and of Clackamas Coach John Arntson, painting Volcanoes Stadium in a sea of Cavalier red.

The Cavaliers fell short of their goal of a state title, but it was a season of tremendous accomplishment nonetheless. Clackamas finished with an overall record of 27-4, setting a new school record for most wins in a season; they went 14-1 in the Three Rivers League, earning only the second league title in school history; and they advanced to the state final for only the third time in school history.

The old record for most wins was 24, set by teams that won state championships in 2008 (24-7) and 2010 (24-6). The first league title came in 2006, when the Cavaliers went 15-6 in league (19-8 overall), losing to Aloha in the first round of the state playoffs.

This year’s accomplishments are all the more impressive, considering the circumstances. Clackamas coach John Arntson lost his 7-year-old son Jake in an automobile accident on New Year’s Eve, and the team dedicated their season to Jake.

by: PHOTO BY JONATHAN HOUSE - With their season dedicated to Jake Arntson, the 7-year-olds positive mindset helped propel Clackamas High School to one of its most successful seasons in school history. The players carried the words that Jake said to his father John Arntson at the start of each day in their ball caps: Today is going to be my best day!“The biggest thing I’ll take from this season is just fighting through adversity,” said Clackamas senior co-captain Jarrod Switzer. “We’ve had so much this year. But we tried to keep positive, and we all came together with one common goal....

“We dedicated the season to Jake.... We carried little cards in our hats that said, ‘Today is going to be my best day.’

“Each morning when he got up, that’s what Jake said to Arnie [Coach Arntson]. He said, ‘Daddy, today is going to be my best day.’ It always felt like we had a piece of him with us....

“It’s something you can benefit from whether you’re a 7-year-old, an adult, or any age. Think positive and things are more likely to go the way you want them to go. I know it helped us a lot this season, and it’s something I’ll carry with me for the rest of my life.”

“We didn’t win the state title,” Arntson said. “But when they get a little older, these guys will look back and realize what they did was much bigger than winning any state championship. When they look back on what they did for me and my family, and for the community. They picked the community up, and they brought me back from the darkest place I’ve ever been. I couldn’t be more proud of them for what they’ve done. It’s bigger than any state championship.”

Defensive miscues

prove costly

The Cavaliers built their success this year around pitching and defense, but it was defensive miscues that proved costly in the 6-5 title-game-loss to Sheldon. Four of Clackamas’ five runs were earned, while the Irish had only two earned runs.

Still, the Cavaliers battled to the end and they had the winning runs on base when Sheldon relief pitcher Mike Ralston put the final out in the book.

Sheldon scored the game’s first runs in the bottom of the second inning and both runs were the result of Cavalier miscues.

Sheldon senior infielder Brett Nielsen led off the second inning with a single to left. Two outs later, Nielsen advanced all the way to third base when Clackamas pitcher Austin Kelly threw the ball past first base on a pickoff attempt. Nielsen then scored on a wild pitch.

Kelly then struggled with control, walking the next batter, Mitch Lewis, on four pitches. Sheldon senior catcher Gaje McDaniel followed with a base hit to right field, and Lewis skipped home when the throw from the outfield got by Clackamas’ third baseman.

Clackamas’ crowd then got into the game and rallied the troops, shouting, in unison, “Go Cavs! Go Cavs! Go Cavs....!’”

And the Cavaliers answered with three earned runs in the top of the third.

by: PHOTO BY JONATHAN HOUSE - Pinch runner Nick Krska beams from ear-to-ear as he is congratulated by teammate Austin Kelly after scoring on a double by Garrett Myers during Clackamas three-run rally in the third inning of Saturdays state final with Sheldon.Junior outfielder Cade Wilkins started the rally with a lead-off single to left. Pinch runner Nick Krska moved to second on a sacrifice bunt by Taylor MacClanthan, and Krska scored on a double to left by junior outfielder Garrett Myers.

Jared Bell and Cole Scruggs then drew back-to-back full-count walks to load the bases. Kelly lined a two-run single down the left-field line, and the Cavaliers were on top, leading 3-2.

Sheldon tied things up at 3-3 with a single tally in the bottom of the third. Junior outfielder David Bellamy walked on four pitches and senior shortstop Cooper Stiles followed with a one-out, run-scoring double down the right-field line.

Sheldon broke the tie in the bottom of the fifth, scoring three runs on two hits, a walk and one costly error.

Kelly got Ralston to line out to Jake Iverson at shortstop to start Sheldon’s fifth. But the next Irish batter, Bellamy, advanced all the way to second base when Clackamas’ second baseman overthrew first base on Bellamy’s ground ball.

With Clackamas’ left fielder playing deep, Stiles then hit the ball to shallow left, allowing Bellamy to score from second, for a 4-3 Irish lead.

Stiles moved to second on the throw home. Nielsen reached on an intentional walk, and Stiles and Nielsen advanced on a groundout. Lewis followed with a two-run single down the left-field line, and the Irish lead was 6-3.

by: PHOTO BY JONATHAN HOUSE - Clackamas centerfielder Garrett Myers goes flat out to make a snow-cone catch to end a Sheldon rally at two runs in the fifth inning of Saturdays state final.The Cavaliers got two runs back in the top of the sixth. Taylor Stinson drew a walk on five pitches and Iverson singled to left to lead off the inning.

Wilkins drew a walk from reliever Ralston to load the bases with one down. MacClanathan launched a fly ball to deep right field, bringing pinch runner Luke Burns around. Iverson also scored on the play, when Sheldon’s cutoff threw the ball past the Irish catcher. The inning ended with Myers’ groundout to first base.

Following two groundouts, Kelly gave the Cavaliers’ hope in the seventh, when he drove the ball to the left-center wall for a double. Following an intentional walk to Taylor Stinson, Ralston sent the next Cavalier batter down swinging, to end the game.

Sheldon pitchers Taylor Alie and Ralston combined to strikeout five, while giving up seven hits, five walks (two intentional) and four earned runs.

Kelly pitched a complete game for Clackamas, striking out six, while giving up five hits, four walks (two intentional) and two earned runs. He finished his senior year with a 9-2 record and a 1.49 ERA.

Stiles (2-for-3) led the Irish at the plate. Ralston, who entered the game with a .427 batting average and a school-record 46 hits on the season, went 0-4 at the plate. Kelly retired Ralston on a called third strike, a flyout to Myers in centerfield, a groundout to Aaron Ahlstrom at second, and the line-out to Iverson at shortstop.

“It didn’t matter [that I held Ralston without a hit],” said Kelly. “His teammates picked it up for him. They were hitting throughout the lineup.”

Kelly (2-for-2), Iverson (2-for-4) and Wilkins (2-for-3) had two hits apiece in the losing effort.

by: PHOTO BY JONATHAN HOUSE - There was plenty of emotion near Clackamas dugout following Saturdays state final with Sheldon. Above senior Jared Bell (4) receives a hug from classmate Skylar Schlunz, while senior Jarrod Switzer (18) waits to give a supportive hug.“I’m not happy with the game,” said Kelly. “But I’ve got to be happy with the season. We did our best, and we had one of the best seasons Clackamas has had. We just fell a little short.”

Arntson said, “I just want to say thank you [to the community] for what they’ve done for the team and for me and my family. I couldn’t imagine a community more supportive....

“We had a huge crowd. I looked up in the crowd during the game and saw people there I’m sure weren’t baseball fans. They wanted to be there to support me, and that means more to me than anything.”

It was the very first state championship for Sheldon, which last played in a state final in 1966. The Irish finished the season with an overall record of 27-5, after going 7-1 and finishing first in the Southwest Conference.

Sheldon and Clackamas entered the postseason ranked third and fourth respectively in the OSAA power rankings.

Sheldon advanced to the final through wins over No. 34 Canby (11-2), No. 20 McMinnville (22-2), No. 6 Crater (2-1) and No. 2 Roseburg (11-3).

Clackamas advanced through wins over No. 37 Sunset (5-0), No. 21 Grant (8-7), No. 5 Thurston (12-0) and No. 19 Southridge (5-4 in nine innings).

Sheldon graduates eight of the 10 players who started in Saturday’s final.

They’ll be back

tough as ever

Clackamas should be tough again next year. Kelly (pitcher), Iverson (shortstop) and Switzer (first base) were the only seniors starting for the Cavaliers on Saturday.

Seven juniors started: Jared Bell (right field), Cole Scruggs (third base), Taylor Stinson (designated hitter), Cade Wilkins (left field), Taylor MacClanathan (catcher), Garrett Myers (centerfield) and Aaron Ahlstrom (second base).

Others on the Cavalier state final roster were: seniors Ryan Gilbert (outfield), Curtis Powelson (outfield) and Skylar Schlunz (outfield/pitcher); juniors Michael McDonald (outfield), Josh Devore (outfield/pitcher), Zach Farnes (outfield/pitcher) and Justin Garry (outfield); and sophomores Nick Krska (outfield), Luke Burns (infield/pitcher) and Brett Peterson (catcher).

“I expect them to go out and do it again,” said Switzer. “They have all the talent. I expect them to make another run.”

“They’re gonna’ be good,” said Kelly. “They’re going to have another great year!”