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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



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.



Oregon City: 19703 S. Hwy. 213, Ste. 170



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.



Oregon City: 19703 S. Hwy. 213, Ste. 170



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



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


Milwaukie: 4200 SE King Rd.


Oregon City: 19703 S. Hwy. 213, Ste. 170


Canby: 1109 SW 1st Ave.


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


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Cavaliers go 5-0 in prep football


Sherrell, defense lead the way in a 33-21 win over Lakeridge

The Clackamas Cavaliers on Friday continued on track for one of their best football seasons in school history, as they upped their season record to 5-0 with a 33-21 win over Lakeridge.

Clackamas senior running back Dan Sherrell continued his offensive heroics, while a driving rain and Clackamas defenders made things tough on Pacer quarterback Eric Dungey.

Sherrell rushed 31 times for 219 yards and three touchdowns. His 4-yard sprint to paydirt early in the game helped stake the Cavaliers to a 7-0 lead. Sherrell’s 7-yard touchdown run in the second period made it 24-8 Clackamas; and when Sherrell broke loose for a 64-yard touchdown run early in the third period, the scoreboard read Clackamas 31, Lakeridge 8, and the game was in hand.

Dungey, who has been heralded as one of the top high school quarterbacks in the state, struggled. The 6-4, 195-pound junior helmsman completed 15-of-24 passes for 236 yards and a touchdown, and he was intercepted twice. And Dungey picked up only 61 yards in 12 rushing plays.

A week earlier Dungey had generated 505 yards in offense, passing for 372 yards and rushing for 133 yards in a 31-21 loss to then unbeaten Oregon City.

Clackamas, in last Friday’s win, also scored on an 11-yard touchdown run by senior running back Dalon Hudson; and on a safety, when Dungey was charged with intentional grounding when he threw the ball away as Clackamas defender Newton Blair was about to sack him in the end zone.

Clackamas kicker Michael McDonald split the uprights for a 30-yard field goal, and he was a perfect 4-for-4 on PAT kicks.

Hudson netted 52 yards rushing on 11 carries.

Despite the loss, Lakeridge finished with a 355- to 315-yard edge in total offense.

Clackamas defenders forced five Lakeridge turnovers. Jaeden Abraham and Hayden Kirsch both intercepted passes; Nick Curtis and Landon Swenson recovered Pacer fumbles; and Abraham recovered an onside kick.

Brett Peterson, Zach Farnes, Nathan Kemp and Bryce Dickey were the Cavaliers’ leading tacklers.

The win left the Cavaliers (5-0, 1-0), West Linn (3-2, 1-0) and Canby (3-2, 1-0) atop the Three Rivers League standings after the first of five weeks of league play.

It’s the Cavaliers’ best start to a season since 2005, when Clackamas went 9-2 and won its first six league games. Clackamas’ only losses that year were to Lake Oswego (21-9) in league and to 2005 state semifinalist Tualatin (35-19) in the second round of the state playoffs.

In other games last Friday, West Linn pulled off the upset of the year, winning a 7-3 barnburner at Lake Oswego; and Canby dealt Oregon City its first loss of the season, 20-15.

Heading into the 2013 season, Lake Oswego had a 48-game win string going in league.

Before last Friday, the Lakers had not lost a league game since 2004, when they went 6-1 in the TRL and finished second to Clackamas. They lost to Clackamas 10-6 that year, in an Oct. 26 game played at Clackamas.

Friday’s West Linn victory was the first time the Lions had beaten Lake Oswego since Oct. 15, 1999, when West Linn prevailed 55-35, in a game played at Lake Oswego. Lake Oswego’s last league loss at home was in a game with Lakeridge in 2003.

The Lakers were state champions in 2011 and state finalists last fall.

Clackamas could face a stiff test this Friday, when the Cavaliers play West Linn, at West Linn.

West Linn senior quarterback Hayden Coppedge has passed for 1,356 yards and 10 touchdowns this season, completing 100-of-149 passes (67 percent).

West Linn senior running back Louie Germain has rushed 132 times for 809 yards and 13 touchdowns.

The Lions’ challenge will be to stop Sherrell, who has rushed for 1,041 yards and scored 15 touchdowns on 119 carries in Clackamas’ first five games.

Cougars, rain

stop Oregon City

The rain and Canby’s defense caused problems for Oregon City’s football team Friday night at Canby, and the Pioneers struggled to generate much offense, as they tasted their first defeat of the season in a 20-15 loss to the Cougars.

Oregon City, which had averaged 421 yard in offense a game, managed only 246 yards in offense in the losing effort.

Pioneer quarterback Jon Hall, who had completed 10-of-14 passes a week earlier in a 31-21 win over Lakeridge, struggled, connecting with receivers on only 12-of-29 passes.

And Oregon City standout running back Conner Mitchell, who had rushed for 812 yards in four previous games, was held to just 93 yards on 19 carries — his first game under 100 yards.

The Pioneers got off to a good start to the game. Trevon Bradford halted a Cougar drive with an interception at the Oregon City 10.

Six plays later, Matt Oades hauled in a 33-yard pass from Hall for a 7-0 lead.

But then things began to change. Early in the second quarter, Canby 5-10, 185-pound tailback Dominic Shorter capped off a 13-play, 80-yard drive with a one-yard dive into the end zone, knotting the score at 7-7.

And the next time the Cougars got the ball they scored again, with Shorter breaking loose for a 55-yard touchdown run, making it 14-7 Canby at the half.

Shorter capped off another drive on the Cougars’ second possession of the third quarter with a six-yard sprint to paydirt, upping Canby’s lead to 20-7.

It looked like the Pioneers might get a touchdown back when Mitchell returned the ensuing kickoff 64 yards to the Cougar 31.

But four plays later, Canby cornerback Noah Kyllo picked off a pass in the end zone, and the Cougars were in the driver’s seat.

The Pioneers squandered away another scoring opportunity in the fourth quarter, when Oregon City defensive back Jonathan Marquett intercepted a pass and returned it deep into Cougar territory, only to have the ball brought back by a blocking penalty.

Hall hooked up with Oades for a 10-yard touchdown pass with 1:53 left to play, but it proved too little too late.

Following a bad snap from center on the PAT, Oregon City holder Clay Valenzuela-Reece passed to kicker Alex Canchola for the two-point conversion, leaving the Cougars with their 20-15, five-point margin of victory.

Shorter headed Canby’s offense, rushing 24 times for 116 yards and scoring all three Cougar touchdowns.

Oades had a good night, hauling in eight passes for 118 yards and scoring both Pioneer touchdowns.

Canby finished with a 252- to 246-yard edge in total offense on the night.

It was the sixth year in a row that Canby has defeated Oregon City at the varsity level in football. The Cougars have not lost a varsity football game to Oregon City since 1991.

Oregon City (4-1, 0-1) will attempt to get back on the win track this Friday, when the Pioneers host Grant (1-4) in a nonleague game. The Pioneers return to league play on Thursday, Oct. 10, when they entertain West Linn.