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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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Falcon harriers make history


La Salle guys place first at the Class 4A state cross country championships, duplicating a feat accomplished by La Salle girls a year ago

EUGENE — La Salle Prep distance runners made school history on Saturday, capturing the first boys state team title in cross country in the history of their school.by: CORY MIMMS - HOW SWEET IT IS! - La Salle Prep distance runners pose proudly with their state championship trophy from last weekends Class 4A State Championship Cross Country Meet. Its the first boys state team title in cross country in the history of the school for the Falcons, who this fall won their eighth straight district team title. Pictured are (from left) Riley McCammon, Sean Richardson, Sam Wade, Truman Rae, Will Thompson, Logan Veasy, Davis Keeney, Colton Passmore, Jason Rae and Nathan Tamashiro.

And the way the Falcons won made the accomplishment even more impressive. They did it as a team and they won handily, outscoring second-place Siuslaw 54-89.

They had their five scoring runners all place in the top 24 in a 105-runner field.

“It was really a team effort,” said La Salle coach Tyrone Stammers. “They ran the race that they planned, just like they have done all year — going out as a pack for the first two miles, and after that, attacking the course and going after it.

“They went out and controlled their own destiny. I could not have asked for anything more. It was a total team effort from start to finish....

“Everyone on the team was passing runners when they came onto the track at the end. All-in-all, it was their best race of the year.”

“I think they were inspired by what the girls did last year,” Stammers said. “It gave them confidence that they could do it.”

A year ago La Salle girls won the Class 4A girls team title, the first state title by any La Salle team in the sport of cross country.

“After the state meet last year, we noticed that other teams had a lot of graduating seniors, while we had a lot of good runners coming back,” said La Salle senior Davis Keeney. “That’s when we started thinking we might have a shot at it. We trained hard all summer. A lot of guys did 50 miles a week.... We set a goal as a team and we worked hard for it.”

“I’ve been to state all four years,” said La Salle senior Logan Veasy. “My freshman year we placed third, my sophomore year we placed fourth, my junior year we placed third again. This year we finally did it. It’s an incredible feeling! These guys are my brothers. We did it as a team, and it feels great to be a part of this team.”

“It means a lot to be the first [boys] team to do it,” said La Salle senior Will Thompson. “When I first came to the team two years ago, I didn’t know what to expect. We had a lot of guys that came together from different places and we all had the same goal in mind from the start. And we did it. It feels great!”

“I was originally a soccer player,” said La Salle senior Colton Passmore. “When I was in eighth grade La Salle won state in soccer, so I came to La Salle to play soccer. But the soccer team [when I got there] was terrible, so I switched to cross country, and I’m glad I did. Winning a state title [in cross country] is amazing!

“There’s only one thing I would change if I could. I would have done cross country all four years.”

“It’s still sinking in,” said Keeney. “This means a lot. We put in so much work in the last three seasons, and it’s paid off. It’s an amazing feeling! The first team title in the history of La Salle....”

Asked why this team was able to accomplish what no other La Salle boys team has done, Passmore said, “We had confidence in ourselves. All season we’ve been running in big races, and we’ve learned how to compete — when to back off, when to surge, when to hold back again. Everyone had someone on the team to run with, and that was part of it. We’d push each other until we were ready to drop.”

“The senior leadership on the team this year was amazing!” said Stammers. “Our top four seniors were great leaders, on-and-off the course.”

by: CORY MIMMS - La Salle Prep senior Will Thompson heads for the finish line and fourth place in a field of 102 runners at Saturdays Oregon Class 4A High School Cross Country Championships.Thompson headed up the effort for the Falcons at this year’s state meet, placing fourth in the field with a 16:26 clocking for the Lane Community College 5,000-meter state-meet course. His time was an improvement of 18 seconds over last year, when he placed 10th.

La Salle junior Jason Rae (16:47), Passmore (16:52), Veasy (17:00) and Keeney (17:13) rounded out the scoring, placing 12th, 14th, 19th and 24th respectively. La Salle sophomore Truman Rae (17:24) placed 32nd and La Salle junior Nathan Tamashiro (18:15) placed 66th.

Keeney improved his time by 35 seconds over last year, when he placed 42nd.

While La Salle boys were getting it done, Molalla girls did the Tri-Valley Conference proud, winning the Class 4A girls team title. They scored 50 points to finish well in front of the runner-up team from Phoenix (71).

Molalla had three girls in the top 10 and five girls in the top 30. Senior Emily Bever (18:59), junior Hannah Clarizio (19:23) and sophomore Amanda Clarizio (19:26) placed second, seventh and ninth respectively. Molalla sophomore Audrey Bever (19:58) placed 16th and Molalla sophomore Brianna Loughridge (20:44) placed 30th.