Featured Stories

INSIDERS (Sponsored Content)

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

Other Pamplin Media Group sites


Falcon coeds soar in the playoffs

Share

Advance to semis with convincing wins over Seaside and Philomath


by: JOHN DENNY - The athletes on La Salle Preps girls soccer team have proven themselves without question one of the top Class 4A high school girls soccer teams in the state this fall. They finished first in the highly competitive Tri-Valley Conference, unseating four-time defending league champion and two-time defending state champion Gladstone. And, with playoffs wins last week over Seaside and Philomath, they earned themselves a spot in the Class 4A semifinals. Pictured are members of the standout team: (front row, left to right) Courtney Crain, Rachael Gottsch, Yesenia Higuera, Joslynn Bigelow, MKaila Karcsay and Sydney Chvilicek: (second row) coach Alle MacLeod, Elise Nebels, Kate Christoferson, Natalie Stone, Tori Goodman, Veronica Horton, Claire Primack, Rachel Primack and head coach Ryan Cereghino; (third row) coach Lauren Strand, Cede Simonis, Talya Holenstein, Keegan Storlie, Bailey Higgins, Aleah Goodman, Regan Russell and coach Anne Braghero: and (not pictured) Grace Foren-Self.The La Salle Falcons are playing their best soccer of the season as the 2013 high school girls soccer season winds down.

The Tri-Valley Conference champion Falcons were impressive in state playoff games last week, winning 2-1 at second-ranked Philomath in Friday’s quarterfinals, after dropping tenth-ranked Seaside 4-0 in the Nov. 5 first round.

Saturday’s win at Philomath advanced the seventh-ranked Falcons (13-3-0) to the semifinals for the first time since 2007. They were scheduled to meet third-ranked Scappoose (10-3-0) in a Nov. 12 semifinal game at Scappoose, with the winner advancing to Saturday’s final at Liberty High School, against the winner of a semifinal between fourth-ranked North Bend (14-1-1) and top-ranked La Grande (15-0-0). Scappoose defeated Gladstone 2-1 on Saturday, knocking the two-time defending state champions out of postseason play.

La Salle coeds last played in a state final in 2000, when they finished runner-up to Catlin-Gabel.

“The team is excited to get this far and see what they can do,” said La Salle coach Ryan Cereghino. “They’re confident but not cocky. They feel good about the way they are playing right now.”

The Falcons were in command most of the way in Friday’s quarterfinal at Philomath, holding the Warriors scoreless until the final minute of play.

Regan Russell put the Falcons on board 25 minutes into the game, running onto a cross from Aleah Goodman and tapping the ball into the net from close range.

Courtney Crain made it 2-0 near the midpoint of the second half, running onto a through ball from Bailey Higgins and putting the ball away from 15 yards out.

Cereghino said the Warriors finished with an 11-8 edge in shots, but many of their shots were fired high or wide of the net. He said that his Falcons had a 6-3 advantage in shots on-frame.

Cereghino praised senior goalkeeper Sydney Chvilicek: “Sydney had an incredible game. It was a wide field and they got a lot of crosses in on us. But Sydney did a great job of stepping into those crosses, and having very sure hands.”

Cereghino added, “Courtney Crain and Tori Goodman did a great job on the wings, marking up on defense and pushing forward on attacks....

“And our defensive unit, Talya [Holenstein], Joslynn [Bigelow], Natalie [Stone] and Yosi [Higuera], did a tremendous job communicating and supporting one another.”

It was only the second loss of the season for the Warriors (13-2-0), who had won 13 games in a row, after losing 3-1 to Oregon Episcopal in their first game of the 2013 season.

Falcons gun down

the Seagulls 4-0

La Salle was in great form on Nov. 5. The 4-0 win over the Seaside Seagulls was the Falcons’ tenth shutout in their last twelve games.

Coach Cereghino had his side with a 16-2 advantage in shots, as the Falcons dominated the game from start to finish. Senior keeper Sydney Chvilicek had to make just one save.

“The girls played well,” Cereghino said.

The Falcon soccer boss singled out junior midfielder Veronica Horton for an exceptional game.

“Veronica put herself in position to create multiple chances for us,” he said. “She was involved directly or indirectly in three of our four goals.”

Cereghino also had praise for sophomore forward Regan Russell and freshmen midfielders Bailey Higgins and Keegan Storlie:

“Regan got us started with her goal in the ninth minute. She applied pressure all night and did a good job for us up front.... Bailey and Keegan did a good job controlling and winning the midfield battle all night long.”

Aggressive play by Russell and two of her teammates led to Russell’s early goal.

“Veronica put in a cross that was bobbled,” Cereghino said. “Claire Primack applied pressure. The goalie punched the ball out, but it found Regan in the center of the 18, and she calmly finished the ball into the top of the goal.”

The Falcons added three more goals after the halftime break, on shots by Higgins, Horton and freshman Aleah Goodman.

Higgins’ and Horton’s goals both came off of corner kicks from Tori Goodman.

Cereghino described Goodman’s goal: “The ball was crossed in by Veronica; Keegan gathered it in and laid off to Aleah at the top of the box; Aleah shot first-time and it found the far side of the netting.”