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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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A dream come true

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Middleton inks with the Angels


by: JAIME VALDEZ - Milwaukies Keynan Middleton has a 95 MPH fastball, plus a breaking ball he can throw for strikes.Professional baseball scouts who have seen Keynan Middleton pitch believe the 2012 Milwaukie High School graduate has the tools to make it in professional baseball.

Middleton was drafted by the Los Angeles Angels of Anaheim, California, in the third round of the recent Major League Baseball First-Year Player Draft.

He signed a contract with the Angels last Thursday, and he left town Sunday headed for Orem, Utah, where he’ll play for the Orem Owlz, an Angels Minor League farm team.

Middleton was to begin practices with the Owlz on Monday (June 17), and the Owlz had their first summer league game, with Idaho Falls, scheduled for this Thursday.

Middleton was the Angels’ second pick in the draft, and the 95th pick overall. The assigned signing bonus for a 95th selection is $541,000.

“I was really shocked [when I was drafted 95th],” said Middleton. “My adviser was telling me I might get drafted as high as the fourth round, but I didn’t know what to expect. When I learned I was a third-round pick by the Anaheim Angels, I was speechless....

“It’s a dream come true. This is what I’ve been working for since I first started playing baseball at age 4. It’s really pretty amazing....

“You have people telling you your whole life it’s never going to happen. It’s a one in a million, or one in however many chance. But I definitely felt my whole life that I could make it happen....”

Middleton, who played basketball and baseball at Lane Community College during the past school year, was the first player drafted from the state of Oregon in this year’s draft. He was drafted ahead of three Oregon State University standouts — pitchers Ben Wetzler (fifth round, 151st overall to the Philadelphia) and Matt Boyd (sixth round, to Toronto), and shortstop Tyler Smith (eighth round, to Seattle).

“I can’t say I wasn’t surprised he was picked that high,” said Dan Lee, who coached Middleton at Milwaukie High School. “But I wasn’t at all surprised that he was picked ahead of kids like [Oregon State University freshman starter] Andrew Moore and Ben Wetzler. “I saw Andrew Moore and Ben Wetzler pitch in high school, and Keynan is every bit as good as they are.”

Wetzler, a junior at OSU, sported an 8-1 season record and a 1.98 ERA in games played through the day he was drafted by the Phillies. He has until July 12 to decide whether he’ll sign his professional contract.

It’s the second selection of his career for Wetzler, a 2010 graduate of Clackamas High School who was selected by Cleveland in the 15th round of the 2010 MLB Draft, but elected to attend Oregon State.

The Cavaliers rallied around Wetzler’s pitching arm to win a state high school title in 2010, and he also played on the Cavalier team that won a state championship in 2008.

Lee says he believes Middleton is the first Milwaukie High graduate to be drafted by Major League Baseball in at least the past two decades.

“As far as I know, he is,” said Lee. “I’ve been at Milwaukie 17 years and I don’t know of anybody else being drafted in baseball during that time.”

“It’s just unbelievable!” said Keynan’s mom, Stephanie Middleton. “There aren’t words to describe how proud I am of Keynan. What makes it truly special is he’s more than a good athlete. He’s a good kid too. I am so proud!”

Middleton is the first Lane Community College player drafted since Kenny Brock in 2004, and he is the highest drafted player in Lane school history.

Community college players are rarely drafted as high as the third round. Only two community college players were drafted ahead of Middleton this year — pitcher Cody Reed of Mississippi’s Ole Miss Community College (Kansas City Royals, 46th overall); and catcher Victor Cartidini of Florida’s Miami Dade Community College (Atlanta Braves, 65th overall).

Reflecting back, Lee says of Middleton, “He was our No. 1 pitcher for three years. He was just a phenomenal athlete. Besides pitching, he was the best all-around player and athlete on the team....

“As a pitcher, he threw very hard. But he also had a very good breaking ball that he could throw for strikes. Even if you could catch up to his fastball, he had another option to go to, and that’s what made him special.”

His senior year at Milwaukie, Middleton had a 5-2 win-loss record, with a 2.26 ERA and 73 strikeouts in 55 innings. He also starred on offense, hitting .532 as a senior, with 24 runs scored, 22 RBI and seven home runs. And he was a perfect 28-for-28 on stolen base attempts.

“And that includes stealing home plate twice....,” said Lee. “Maybe he’ll end up in the National League. Then he can hit for himself.”

“When I went to Lane, they were going to have me play third base and pitch, and I was supposed to hit,” Middleton says. “But as my velocity got up there, they said you better concentrate on your pitching, because it could be your future. I do miss hitting, but I got drafted by the Angels in the third round. I can’t complain about that.”

Middleton, at 6-3 and 200 pounds, has also excelled in basketball. His junior year at Milwaukie he led the Mustangs to fourth place at the state tournament. His senior year he led the Mustangs to second place at state, averaging 20 points a game and earning a spot on the Class 5A All-Tournament Team.

At Lane, Middleton went 2-3, with a 3.42 ERA and 45 strikeouts and 23 hits allowed in 42 innings. He also played basketball, leading the team in rebounds, three-pointers and steals, and averaging 11.1 points, second-highest scoring average on the team.

Playing basketball meant a late start to baseball. Although he pitched in 13 games, he saw limited action on the mound until April 27, when he had his first “legitimate start,” according to Lane coach Josh Blunt.

Lane baseball coaches say they clocked Middleton’s fastball at 95 MPH this spring.

Middleton offered this advice to young people with the dream of playing professional baseball someday: “Work hard and stay humble. With hard work and dedication, anybody can do it.”