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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 very bad case of turnover-itis

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The Gladiators drop a 28-27 heartbreaker to fourth-ranked Philomath


It was sweet revenge for the fourth-ranked Philomath Warriors Friday, as they held off the Gladstone Gladiators for a 28-27 win in a key Class 4A preseason football game played Friday in Philomath.

The win avenged a 42-22 loss to Gladstone in a preseason game played at Gladstone a year ago.

The Gladiators were their own worst enemies, committing five turnovers in the game — including four in the second half.

Still, the Gladiators battled. And the outcome was uncertain until the final horn.

Gladstone pulled to within 28-27 when Handsome Smith hauled in a pass from Austin Galvin for a 20-yard touchdown pass play with just eight seconds to play.

Galvin attempted to pass for the two-point conversion and the win. But the aerial soared just out of reach of his intended receiver, and the victory belonged to Philomath.

Gladstone went up 21-14 early in the third quarter, when Eric Prom took a pitch from Galvin and rambled 49 yards for a touchdown.

Neither team scored again in the third period. But Smith fumbled the ball after a 45-yard punt return to the Philomath 39. And 14 plays later Philomath 190-pound senior running back Austin Brown scored on a short dive to knot the score at 21-21 with 10:56 left to play.

Three plays later, the Warriors got the ball back on a Gladiator fumble near the midfield stripe. And seven plays after that, 6-1, 185-pound senior running back Joe Noble scored the go-ahead touchdown on a 24-yard run. Ben DeSaulnier split the uprights, and the Warriors’ lead was 28-21.

Gladstone followed with a drive to the Warrior 20 that ended in an intercepted pass.

Gladstone got the ball back at its own 9 on a 69-yard punt by DeSaulnier.

The Gladiators then marched all the way to the Philomath 20 in six plays, where Galvin’s pass to Smith put Gladstone in position to tie or win the game. But the football gods smiled on the Warriors, as the two-point conversion proved unsuccessful.

Even with the five turnovers, the Gladiators earned a 363- to 360-yard edge in total offense.

Galvin completed 5-of-14 passes for 112 yards and two touchdowns, and the Gladiator senior helmsman rushed six times for 92 yards and a touchdown to lead all Gladstone rushers.

Brown rushed 24 times for 104 yards and two touchdowns to lead the attack for the Warriors.

Galvin answered a Philomath first-quarter touchdown with a 25-yard sprint to paydirt to trim a Warrior lead to 7-6.

Zach Smith teamed up with Galvin for a 75-yard touchdown pass play in the second period to cut a Philomath lead to 14-12. Handsome Smith then ran the ball in for the two-point conversion, and the first half ended in a 14-14 standoff.

Gladstone coach Jon Wolf commented: “I was disappointed with the turnovers, but not the kids. The turnovers weren’t for lack of effort. Our kids were running hard and they got hit. Austin [Galvin] was scrambling around on fourth down when he got picked. On the fumbles, the kids were just playing hard and the ball popped loose.... Philomath is a very good football team.”

The win put Philomath at 4-0 on the season, while Gladstone slipped to 2-2 with the loss. It was the first close game the Warriors had had this season. In earlier games they upended Yamhill-Carlton 45-12, Elmira 42-14 and La Salle 43-7.

Gladstone will attempt to rebound this Friday, when the Gladiators travel to La Salle (1-3) for a showdown with their cross-town rivals.

Another tough

night for La Salle

La Salle had another tough time Friday night when little went right and the Falcons lost 40-9 to eighth-ranked Banks.

Two intercepted passes and an untimely fumble proved costly, along with an inadvertent whistle.

The Falcons didn’t score until the fourth quarter, but they had a third-quarter touchdown called back by an inadvertent whistle. And they settled for a safety in the fourth period, after fumbling a chance at a touchdown away at the Brave one-yard line.

La Salle trailed 40-0 when Aaron Johnson put La Salle’s first points on the scoreboard by tackling a Banks back in the end zone for a safety.

The Falcons’ only touchdown was scored on a five-yard pass from La Salle junior quarterback Alex Sherrill to sophomore wide receiver Charlie Sliney.

La Salle trailed by just a touchdown in the second quarter when a Falcon turnover led to a second Banks touchdown.

La Salle trailed by just three touchdowns at halftime, at 20-0. But Banks then put the game away in the third period, scoring on a sustained drive and on a 74-yard fumble recovery return. The fumble recovery return for a score came shortly after the lost Falcon score on the inadvertent whistle.

Despite the lopsided score, Banks claimed only a 263- to 234-yard advantage in total offense.

Banks quarterback Garrett Markham was the Falcons’ nemesis. The 6-2, 190-pound senior completed 14-of-17 passes for 150 yards and two touchdowns. He rushed 10 times for 41 yards and a touchdown, and he returned the Falcon fumble for the touchdown.

Sherrill struggled to get much of a passing game going, completing only 7-of-20 passes for 70 yards.

La Salle punter George Lilly had a good night, averaging 50 yards on four punts.

Nash Lisac came close to his second 100-yard rushing game of the season, picking up 95 yards in 20 trips with the pigskin.

With the win, Banks improved to 4-0 on the season. In earlier games the Braves defeated Cascade 31-26, Sweet Home 34-13 and Benson 49-0.