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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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Defense-minded Falcons soar


La Salle Prep coeds go 5-0-0 in the first half of the TVC girls soccer season

The La Salle Falcons closed out the first half of the Tri-Valley Conference girls soccer season strong, handling Madras (5-0) and Estacada (3-1) in games last week.

The pair of wins put the Falcons at 5-0-0 in the TVC, giving them the inside track in the TVC league title chase. Gladstone (3-1-1) and Molalla (3-1-1) were tied for second place in the TVC heading into the second and final round.

The La Salle Prep Falcons took no hostages in an Oct. 1 home game with Madras, putting four goals in the net in the second half en route to a 5-0 shutout.

Five different players scored for the Falcons — seniors Rachael Gottsch and Courtney Crain, juniors Claire Primack and Kathryn Christoferson, and freshman Keegan Storlie. Regan Russell and Joslynn Bigelow made assists.

It was the fourth straight shutout in TVC play for the Falcons. Junior Grace Foren-Self was in goal for the Falcons, but didn’t have to make a single save, according to La Salle coach Ryan Cereghino.

Cereghino commented on the Madras match: “Overall, we played pretty well. Keeping our tempo and intensity high throughout the entire game was an issue that we addressed.

“Madras had many players in the box and we had to adjust our play as a result. It took us some time, but we were able to make the proper adjustments.

“The game was played primarily in our attacking third and we just had to be patient....

“Rachael Gottsch had a good game on the right wing and got us started with her goal in the second half. Her goal broke the lull of the game and helped us break through and put a few more goals on the board.”

“The defensive unit as a whole has been huge for us,” Cereghino said. “Joslynn Bigelow (sweeper), Natalie Stone (stopper), Talya Holenstein (left back) and Yoshi Higuera (right back) have been playing very well together.”

The Falcons got off to a slow start in last Thursday’s game at Estacada. The Falcons led 2-1 at halftime, but Estacada scored the game’s first goal.

“They took advantage of a couple defensive mistakes and put us in a hole early,” aCereghino said. “I credit our players afor keeping their heads up and fighting back to regain the lead.”

Claire Primack scored La Salle’s first and third goals, the first unassisted and the third off a cross from Kate Christoferson. Christoferson also scored, off a cross from Courtney Crain.

Foren-Self was in-goal for the Falcons.

Cereghino singled out three players for standout play.

“Claire Primack brought a lot of energy to the front line and kept a high pressure on their defense the whole game,” he said. “Kate Christoferson did a good job of distributing the ball, being in the right position to support, and putting shots on goal....

“Tori Goodman had a good game on the right wing. She consistently ran the wing and put in great crosses for us. She helped us create dangerous goal scoring opportunities and kept the team intensity high.”

La Salle faces a stiff test next Tuesday, when the Falcons entertain Molalla. The Falcons and Gladstone go head-to-head on Monday, Oct. 21, at Gladstone.

La Salle Prep guys

stumble at Madras

The La Salle Falcons let one get away from them in boys soccer on Oct. 1, losing 1-0 at Madras.

The loss, together with an Oct. 3 win over Estacada, left the Falcons (5-3-1, 3-1-1) just back of the White Buffaloes (5-1-2, 3-0-2), in second place in the Tri-Valley Conference standings, with the first half of the conference season complete.

Madras put the game’s only goal in the net with just two minutes to play.

“They were awarded a penalty kick when one of their players fell down in the box,” observed La Salle assistant coach Derek Ray. “They converted and got the win.”

The game was not without controversy. La Salle had a goal disallowed.

“The assistant referee called a goal but the head ref thought it went over the bar and through a hole in the top of the net into the goal,” Ray said. “They discussed and decided it wasn’t a goal.”

Ray said that the Falcons had more scoring opportunities than their hosts, but couldn’t convert.

Ray commented: “We need to work on playing a complete 80-minute game and not starting slow like we have done recently. We also need to work on converting our chances. We create quality chances, but have trouble finding the back of the net.

“We need to win out to prepare ourselves for the playoffs. We can compete with anyone in the state when we are playing to our potential.”

The Falcons got back on the win track last Thursday, upending Estacada 4-1.

The Falcons got off to a slow start, with their only goal of the first half an own-goal.

Brezdan Dunnigan struck early in the second half, upping the Falcon lead to 2-0.

Ari Tani and Tanner Latham added goals down the stretch, to round out the Falcons’ scoring.

Estacada scored its lone goal on a penalty kick as time was winding down.

“We got the three points we needed, but we really struggled finishing,” Ray said. “We are having a hard time replacing Dakota Eisel form last year. We are looking for people to step up and be our go-to goal scorers.... We need to do a better job finishing the opportunities we create, because we create some good chances....”

Next up for La Salle is an Oct. 15 game at Molalla (4-2-3, 2-0-3). The Indians and Falcons battled to a 2-2 tie in a Sept. 24 game at La Salle.