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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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Gladiators are young, experienced, AND hungry

Falcons are a work in progress


Gladstone High School has a good nucleus of players returning from last year’s football team that dropped a 10-7 heartbreaker to 2013 state finalist North Bend in the Class 4A quarterfinals.

And the Gladiators have plans of regaining the league title that has eluded them since 2010, when they went 5-0 in the Tri-Valley Conference and 12-1 overall, their only loss to Baker in the semifinals.

“There’s one goal in everyone’s minds,” said Gladstone senior co-captain Andrew Conway. “We all have our minds set on league and state championships.... I think we have the talent to do it, if we take it game by game, one game at a time.”

“We’re more disciplined [than last year],” said Gladstone junior co-captain Handsome Smith. “We’re a lot more mature. We learned from the mistakes we made last year.”

The returnees well-remember last year’s quarterfinal with North Bend, when tempers and untimely penalties played a role in Gladstone’s loss — the most costly mistake coming when senior linebacker Oscar Sanchez, the 2012 TVC Player of the Year, was ejected following his overreaction following an official’s ruling.

“I was disappointed with our discipline,” Gladstone coach Jon Wolf said, following last year’s quarterfinal loss. “We had a few bad calls and we got a little too fired up....”

The Gladiators showed pretty good discipline in this year’s season opener, a 49-0 trouncing of Astoria. They had only 25 yards in penalties for the game and they went without a penalty in the first half.”

The Gladiators this fall put 63 points on the scoreboard in a 63-14 win over Stayton (63-14). They lost to Class 5A Roosevelt 20-16 on Sept. 6. And they gave a game away last Friday, committing no fewer than five turnovers in a 28-27 loss at fourth-ranked Philomath, a game in which the two teams generated the same amount of offense. Philomath had just one turnover in that game.

“We have 35 lettermen back,” Wolf says. “We are fast and we have some good talent.... We are kind of young, but we’re learning and we are getting better.”

Wolf said he was not that concerned that the Gladiators had two losses in their first four games to start the season.

“We knew we had a tough preseason,” Wolf said. “Just like Lake Oswego, we plan a tough preseason to get us ready for league. The kids have been working hard and in a lot of ways, they’ve improved.”

The Gladiators have ten players who either started or played a lot on offense last year returning to this year’s varsity squad, and the same number of experienced players returning on defense.

Arguably the top returnee is junior running back/defensive back Handsome Smith (5-8, 165). Smith was a first-team all-conference selection on both sides of the football last season.

Smith averaged just under 11 yards a carry in the Gladiators’ first three games this fall.

The Gladiators also return their top quarterback in senior Austin Galvin (5-10, 150). And Galvin is hungry, after sitting out the Gladiators’ last two games a year ago with a broken collarbone.

“I like the way we share the football,” said Galvin, who is healthy now.

In their first three games, the Gladiators amassed 1,007 yards in rushing offense. Smith was the leading ground-gainer, picking up 357 yards and scoring three rushing touchdowns on just 33 carries.

Galvin was the Gladiators’ second leading rusher, carrying 31 times for 246 yards — an average of 8 yards a carry.

Galvin also completed 20-of-44 passes for 374 yards and three touchdowns.

Other returning experienced players on offense include: seniors Kyle Wou (5-11, 190) and Andrew Conway at wide receiver, and Trevor Browning (5-11, 165) at quarterback; and juniors Zach Smith (5-8, 165) at fullback, Eric Prom (5-7, 160) at tailback, Sean Williams (6-1, 170) at tight end, Trask Telesmanich (6-3, 190) at tackle and Sterling Berks (6-0, 170) at guard.

The Gladiators have been truly impressive on defense this fall. In their first three games, they yielded a combined total of only 393 yards and three touchdowns rushing. And the pass defense has been phenomenal. The first three opponents completed only 19-of-63 passes (30 percent), they were intercepted five times, and they did not complete a single touchdown pass.

Experienced players returning on defense include: seniors Galvin (cornerback), Wou (linebacker), Browning (linebacker) and Conway (linebacker); and juniors Handsome Smith (free safety), Telesmanich (defensive end), Prom (linebacker), Berks (linebacker), Dylan Wallace (6-3, 185, defensive end) and Colton Anderson (6-2, 340, noseguard).

Gladstone plays host to longtime rival La Salle this Friday in its Tri-Valley Conference opener.

Asked if his Gladiators might overlook La Salle because the Falcons have been struggling in preseason, Wolf said:

“There’s no chance. It’s a rivalry game and you can throw records out the window. We’re not going to overlook La Salle. It’s a great rivalry and it’s going to be a great game.”

Playing a tough schedule and with an inexperienced lineup, the Falcons have taken some lumps in preseason, with losses to fifth-ranked Central (29-3), fourth-ranked Philomath (43-7) and eighth-ranked Banks (40-9). They edged 13th-ranked Douglas 21-18 on Sept. 6 for their only win to date this fall. Their first four opponents have a combined win-loss record of 15-2.

La Salle managed only 111 yards in total offense in the Sept. 13 loss at Philomath, while the Warriors amassed 400 yards and Philomath’s quarterback connected on 14-of-17 passes.

Nash Lisac, a 5-9, 165-pound junior, was La Salle’s top ground gainer in the Falcons’ first three games, carrying 48 times for 237 yards and one touchdown. La Salle junior quarterback Alex Sherrill (6-2, 140), in three games, completed 25-of-56 passes for 299 yards and one touchdown, with four interceptions.

The opportunistic Banks Braves generated only a 263- to 234-yard advantage in total offense in last Friday’s rout of La Salle.

The Falcons have graduated most of the top players from last year’s squad. Among the graduates are a host of all-conference players, including first-team all-conference players — Mark Holenstein (quarterback, kicker), Colin Meisner (running back, defensive back, kickoff return and punt return), Sean Hays (tight end and defensive line), Alex Tetherow (wide receiver), T.J. Budetti (center), Jonathan Nagel (guard) and Sam Eichhorn (offensive and defensive line).

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