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Brought to you by John Sciarra, Bernard's Garage - Automotive INSIDER -


BERNARD'S GARAGE - John SciarraWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's here and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

Brought to you by John Sciarra, Bernard's Garage - Auto Repair INSIDER -


John Sciarra, Bernard's GarageWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's right around the corner and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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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TRL advances all six teams to the 6A playoffs

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Three Rivers League teams have more than held their own in Oregon Class 6A high school football this fall.

The league has advanced all six of its teams to the 32-team first-round of the Class 6A playoffs.

Oregon City, Clackamas and Lakeridge advanced to the playoffs by finishing as the top three teams in the TRL.

Canby advanced by having the highest OSAA RPI ranking of teams that didn’t automatically qualify.

Lake Oswego and West Linn advanced by winning state play-in games last Friday, the Lakers handling David Douglas 42-21, and the Lions breezing to a 42-20 win over Grant.

Clackamas, Lakeridge, Oregon City, Canby, Lake Oswego and West Linn enter the state playoffs ranked sixth, ninth, tenth, twelfth, seventeenth and twenty-fourth respectively.

In first-round games scheduled for this Friday, Clackamas (7-2, 3-2) will host twenty-seventh-ranked Aloha (3-7, 0-5), Oregon City (8-1, 4-1) will host twenty-third-ranked McMinnville (6-4, 3-4), Lakeridge (7-2, 3-2) will host twenty-fifth-ranked South Medford (3-6, 3-4), Canby (4-5, 2-3) will host twenty-first-ranked Newberg (5-4, 4-3), Lake Oswego (4-6, 2-3) will play at sixteenth-ranked Sunset (7-2, 3-2), and West Linn (4-6, 1-4) will play at eighth-ranked Southridge (6-3, 3-2).

Pioneers have

high aspirations

Coming off one of their best regular seasons in school history, the Three Rivers League champion Oregon City Pioneers aim to make a long run in this year’s state high school football playoffs.

And they may have the weapons to do just that.

Oregon City sophomore running back Conner Mitchell has proven himself one of the top running backs in the state, rushing for 1,590 yards and 13 touchdowns in nine games. The 5-9, 180-pound sophomore is averaging 6.5 yards a carry and 176 yards a game.

The Pioneers also have a seasoned quarterback in two-year starter Jon Hall. A 6-0, 205-pound senior, Hall has passed for 1,503 yards and 17 touchdowns. He’s got a 58 percent completion rate, connecting on 94-of-160 aerials, with six interceptions.

Hall has three highly skilled receivers in Trevor Bradford, Matthew Oades and Hunter Knighton.

A 5-10, 172-pound sophomore, Bradford has 23 receptions for 535 yards and six touchdowns; a 6-2, 205-pound senior, Oades has 37 receptions for 531 yards and five touchdowns; a 6-2, 195-pound junior, Knighton has 16 catches for 284 yards.

And the Pioneers have a kicker who is money in Alex Canchola. The 6-1, 160-pound senior has connected on 33-of-34 PAT kicks and he has hit 9-of-11 field goals, including a 37-yarder.

While Hall has thrown only six interceptions, Oregon City defenders have picked off 15 passes thrown by opposing quarterbacks.

The Pioneers take a record of 8-1 into postseason play, their lone loss a 20-15 nailbiter in a Sept. 27 away game with Canby.

Entering this Friday’s game with the Grizzlies, the Pioneers are averaging 32 points a game, to their opponents’ 18. Senior Clay Valenzuela-Reece, a 5-9, 160-pound defensive back, has a team-leading six interceptions, five of them in Oregon City’s last two games.

Leading tacklers are: 6-1, 185-pound sophomore linebacker Kiahve Dennis-Lee (41 tackles and 38 assists), 5-9 180-pound junior linebacker Jake Yoshimura (29 tackles, 35 assists), and 6-0, 195-pound linebacker Austin Bjorkman (28 tackles, 27 assists).

McMinnville (6-4, 3-4) finished fifth in the eight-team Pacific Conference, losing league games to second-ranked Tigard (58-0), 13th-ranked Tualatin (47-21), 21st-ranked Glencoe (28-13) and 29th-ranked Forest Grove (43-34). Tigard, Tualatin and 20th-ranked Newberg were the only Pacific Conference teams ranked in the top 20.

McMinnville is averaging 34 points an outing, to 26 points by its opponents.

The Grizzlies handled McKay in last Friday’s play-in round, winning 62-14.

Should the Pioneers defeat McMinnville on Friday, they’ll have their work cut out for them in the second round of the state playoffs, because they’ll likely meet seventh-ranked North Medford (8-1, 7-0) on the road.

North Medford is riding an eight-game win string entering this Friday’s game with unheralded Reynolds (4-5, 3-2), the Black Tornado’s only setback a 20-13 loss to McNary in their season opener.

Asked about the prospects of meeting one of the state’s top teams if they can get by McMinnville, Oregon City coach Bruce Reece said, “We’ve got to get this one first. We can’t look past anyone. Our focus is one week at a time, just like it’s been all season. It’s all on McMinnville right now.”

Reece said that he watched McMinnville dismantle McKay last Friday, and he says the Grizzlies are not a bad football team.

“The key will be for us to slow their wing-T offense, and for us, offensively, to be able to spread them out and throw the ball,” he said.

Reece says the Grizzlies have a quarterback who is “a real good football player” in 6-2, 190-pound senior Gabe Gubrud.

“He’s a real threat,” Reece said. “He can run with the football, but he likes to throw more than run. And he’s got a great target in [6-3, 205 senior] tight end Grant Rubado.”

Reece said the Grizzlies also have three capable running backs in 5-8, 185-pound senior Zach Silver, 6-0, 180-pound junior Tanner Scanlon, and 5-9, 215-pound senior Cristian Medina.

Cavaliers could be

tough to beat

After suffering tough, tough losses to Lake Oswego and Oregon City, the Clackamas Cavaliers got back on the win track in their last league game, a 42-41 overtime win at twelfth-ranked Canby.

The Cavaliers’ spirits have been buoyed heading into the postseason by their Oregon School Activities Association RPI ranking. Even though they have losses to Oregon City and Lake Oswego, they are still ranked sixth in the state in the rankings heading into postseason play, higher than any other TRL team. The high ranking, which is based both on success in the win-loss column and toughness of schedule, should give the Cavaliers an enviable schedule for the playoffs.

The Cavaliers will have plenty of confidence heading into this Friday’s state playoff opener with Aloha. The Cavaliers handled the twenty-seventh-ranked Warriors, winning 35-7, in a Sept. 13 preseason game at Clackamas.

The Warriors went on to go winless in the Metro League and their only wins this season have come in nonleague games with co-36th-ranked Thurston (37-34) and North Salem (52-20), and in a 36-30 nailbiter with 38th-ranked Grant. Those three teams have a combined win loss-record of 6-24, each of them with only two wins.

Aloha quarterbacks Richard Belog (6-1, 184-pound senior) and Nick Krautscheld (6-0, 180-pound senior) are averaging only 130 yards passing a game and the Warriors have had 10 passes intercepted.

Aloha’s top running backs, 160-pound senior Calvin Davis and 175-pound sophomore Parker Bull, and Belog, together are averaging less than 100 yards rushing a game.

When the Cavaliers and Warriors played on Sept. 13, Aloha had only 62 yards in net rushing offense and Krautscheid passed for 187 yards. Clackamas was up 35-0 in the fourth quarter when the Warriors scored their only touchdown.

In last Friday’s 52-20 win over North Salem, Belog completed 8-of-14 passes for 157 yards, connecting with senior wide receiver Maurice McSwain (5-11, 174) on six passes for 114 yards and two touchdowns. Belog was Aloha’s top rusher, with five carries for 66 yards.

Rallying around senior quarterbacks Doonie Johnson and Cade Wilkins and senior running back Dan Sherrell, the Cavaliers have generated plenty of offense this season.

Sherrell ranks among the state’s top rushers, with 215 carries for 1,590 yards and 25 touchdowns in nine games, or a 7.3 yard per carry average.

Johnson and Wilkins have teamed up to complete 133-of-215 passes (62 percent) for 1,534 yards and 10 touchdowns, with 11 interceptions.

Top receivers have been Nick Krska (29 receptions/504 yards), Brody Haehlen (18 receptions/312 yards), Taylor Stinson (21 receptions/278 yards) and Keegan Daley (23 receptions/276 yards).

Gladiators face

a still challenge

The Tri-Valley Conference champion Gladstone Gladiators could have their work cut out for them in this Friday’s first-round Class 4A home playoff game with Siuslaw.

The Vikings enter the game with an 8-1 record and a sixth-in-the-state ranking, their only loss to Far West League champion and seventh-ranked North Bend.

Siuslaw dropped a 45-40 barnburner to La Salle in the 4A state final two years ago, and the Vikings dropped a 22-21 heartbreaker to La Salle in the first round of last year’s state playoffs.

The offense-minded Vikings have averaged 41 points in their first nine games this fall, while yielding just 18 points an outing.

Friday’s game could be a wild, high-scoring affair. Eleventh-ranked Gladstone (7-2, 5-0) this fall has averaged 43 points, while allowing opponents just 13.

Junior running back Handsome Smith leads a balanced Gladiator ground attack, with 112 carries for 1,238 yards and 13 touchdowns in nine games.

Gladstone senior quarterback Austin Galvin has completed 51-of-114 passes for 804 yards and 12 touchdowns, with five interceptions.

Zach Smith has 10 catches for a team-leading 213 yards and two touchdowns.

Siuslaw last Friday won a state play-in game from twenty-fifth-ranked Sweet Home, 49-21.

Should Gladstone defeat Siuslaw on Friday, the Gladiators will likely advance to a Class 4A quarterfinal game at top-ranked Philomath (9-0), which is one of only two teams still unbeaten in Oregon Class 4A high school football.