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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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Kingsmen prove themselves among the best


But they meet their match in top-ranked Woodburn

The youthful Rex Putnam Kingsmen on Nov. 5 proved themselves without question one of the state’s top Class 5A high school boys soccer teams, as they dispatched with eighth-ranked South Albany 2-1 in a Class 5A boys soccer first-round state playoff game at South Albany.

“It was one of our best games of the season,” said Putnam coach Mitch Wing. “We had lots of opportunities. We had at least 18 shots on-frame. We were aggressive. Their goalkeeper kept punching them away, but we’d come right back and fire on-frame again. We were missing by inches, not feet. It was good.”

Wing said that the Rebels had nine or ten shots on-frame, but only a couple that were dangerous. Still, the game went down to the wire.

After a scoreless first half for both teams, junior Alexis Sanchez found the net for Putnam just eight minutes after the intermission, taking a cross from Oscar Gutierrez and pounding the ball home from 14 yards out for a 1-0 Kingsmen lead.

“The keeper dove, but he had no chance,” Wing said.

Fourteen minutes later, a South Albany player lobbed a shot over the head of Putnam keeper Jesse Martinez, tying things up at 1-1.

The Kingsmen’s game-winner was a “team goal,” scored by Alexis’ cousin, Edgar Sanchez, with eight minutes left in regulation. It was his first goal of the year.

River Lee put the ball in play with a long throw-in, Matt Ciobanasiu headed it across the goal mouth to just inside the far post, where Edgar slammed it into the net from point-blank range.

But the Rebels didn’t roll over. With two minutes remaining, a South Albany player fired a rocket from 18 yards out.

“Jesse was on the other side of the goal and when the South Albany guy took the shot, he shot to what looked like an open net,” said Wing. “The kid thought it was a goal. He was jumping up-and-down celebrating. But Jesse flew across the net and somehow got to it, and punched it away. It was a game-saver. It kept them from tying the game and sending it into overtime, with them having momentum....

“Our goals were important, of course, but that save was huge! Jesse saved the day.”

The win advanced the Kingsmen to their third quarterfinal in the past six seasons. They lost to McNary in the quarterfinals in 2008 and to Wilson in the quarterfinals in 2011.

Unfortunately they also had their hands full in this year’s quarterfinals, losing to top-ranked and three-time defending state champion Woodburn 5-1, in a Saturday evening game in Woodburn.

“It was a better game than the score would indicate,” Wing said. “It was 1-1 at halftime. I think they just wore us out. They were very, very good, and fast. We played aggressive in the first half, but we chased them the whole game, and you can’t do that for 80 minutes and hope to come out on top.”

Wing praised Martinez: “My keeper did a man’s job. They had 45 to 50 shot on-frame. Jesse blocked and blocked and blocked and poked them away. He did an unbelievable job. The score would have been a lot worse without Jesse.”

Although his Kingsmen got off a dozen shots, Wing said that most of the game was played at Putnam’s end of the field.

“They are the real deal,” Wing said of the Bulldogs. “They’re a real good team. They’re the best team we played this year, 6A, 5A or 4A.”

Thomas Ciobanasiu scored Putnam’s lone goal late in the first half, slamming a rebound shot home from close range, after Woodburn’s goalie deflected a free kick by Bixby.

Kingsmen will be

tough next season

With Bixby, a four-year starter, and reserve Treavor Vavrosky the only players lost to graduation, the Kingsmen should be competitive again next season.

“I’m excited about next year,” said Wing. “We’ll have nine seniors coming back, and they’ve had all this experience this season. I expect us to have a great year — first, second or third in league.”

“I think they have quite a bit of potential,” said Bixby. “They’ll have a huge senior presence next year, and most of those kids play soccer together on the same club team.”

The Kingsmen (8-8-1, 4-2-1) were especially tough during the last half of the 2013 season, winning or tying nine of their last 12 games.

Expected to return next year from this year’s state tournament roster are: juniors Oscar Herrera (defense), Adrian Torres (defense), Matt Ciobanasiu (forward), Oscar Gutierrez (midfielder), Kegan Makinster (midfielder), Alexis Sanchez (forward), Jaime Castuanos (midfielder), River Lee (midfielder), Matt Williamson (midfielder), Luka Hartwig (midfielder) and Jesse Martinez (goalkeeper); sophomores Devin McGill (defender), Thomas Ciobanasiu (midfielder), Victor Loza (midfielder), Edgar Sanchez (midfielder) and Jonathan Wilson (defender); and freshman Kevin Zamora (goalkeeper).