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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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Dan Sherrell scores a school-record six touchdowns in a 55-21 rout of Glencoe

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The Cavalier senior standout has 258 yards rushing and five touchdowns at halftime


by: JOHN LARIVIERE - It was the Dan Sherrell Show Friday night at Clackamas High School, as the Cavalier senior running back ran around, through and over Glencoe defenders for 302 yards and six touchdowns. Sherrell (1) had 258 yards and five touchdowns at halftime.Senior running back Dan “Smiley” Sherrell and his Clackamas High teammates were on a mission Friday night, as they took no hostages in a 55-21 rout of the Glencoe Crimson Tide in a second-round game of the Class 6A high school football playoffs, played during a relentless rain and a cold, brisk breeze at Clackamas.

Sherrell, the 2013 Three Rivers League Offensive Player of the Year, proved he is deserving of the TRL honor, as he danced around, over and through Glencoe defenders for over 300 yards and a Clackamas High school single-game record six touchdowns.

Sherrell had 258 yards rushing and five touchdowns on 15 carries at halftime. For the game, the 5-9, 170-pound speedster rushed 20 times for 302 yards, his second 300-yard rushing game of the year [He had 309 yards on 26 carries in a 35-7 preseason rout of Aloha].

Sherrell had touchdown runs of 1-, 5-, 7-, 42-, 45- and 70 yards, and he followed up a second-quarter touchdown with a short sprint to the end zone for a two-point PAT conversion, as he scored 38 of the Cavaliers’ 55 points.

“Smiley [Dan Sherrell], he played great tonight!” said Clackamas senior co-captain David Reese. “He had a mindset, no one was going to stop him. He was ready to go tonight.”

Sherrell explained his and his teammates’ motivation for the big game: “[Glencoe players] had made comments about how they were going to dominate the line of scrimmage....”

Sherrell continued, “Our line came out real hungry tonight and they dominated the line of scrimmage. Our whole offensive line played great — Trevor Dunn, David Reese, Colby Taylor, Josh Miller, Aidan Kragero.”

Sherrell let the Crimson Tide know he meant business from the get-go, as he raced untouched 70 yards to the end zone on the Cavaliers’ first play from scrimmage.

Six minutes later, the 5-9, 170-pound senior capped off a nine-play, 67-yard drive with a seven-yard sprint to paydirt.

And with 4:40 remaining in the first period, Sherrell followed up a 33-yard kickoff return by Nick Gilbert with a 45-yard touchdown run, upping the Cavalier lead to 20-7.

Five minutes into the second quarter, Sherrell made it 27-14 Clackamas with a 42-yard touchdown sprint.

The Cavaliers stopped the Crimson Tide on downs at their own 40. And four plays later, Sherrell scored from five yards out, making it 35-14 Clackamas at the halftime break.

Glencoe scored on a 13-play, 78-yard drive to start the second half. But it was all Clackamas the rest of the way.

Glencoe had 245 yards rushing in the game, but only 44 yards rushing in the second half.

Clackamas quarterback Cade Wilkins found Nick Krska open up the middle for a 43-yard touchdown pass play and a 42-21 Cavalier lead with 3-1/2 minutes remaining in the third period.

Sherrell capped off a 39-yard drive with a one-yard touchdown run inside the first minute of the fourth quarter to make it 48-21. And Clackamas quarterback Doonie Johnson bulled his way in from four yards out late in the fourth quarter to round out Clackamas’ scoring.

The Cavaliers finished with a 490- to 335-yard advantage in total offense. Wilkins and Johnson combined to complete 7-of-11 passes for 86 yards, hooking up with six different receivers.

Glencoe quarterback Avery Elrod completed 4-of-8 passes for 90 yards.

Glencoe 180-pound senior running back Kainoa Hanchett, a first-team all-league selection in the Pacific Conference, rushed 24 times for 148 yards.

Heading up the Cavalier defense were linebacker Zach Farnes, with 11 tackles and five assists; linebacker Nathan Kemp, with six tackles and seven assists; noseguard Cole Johnson, with six tackles and three assists; defensive tackle Brody Haehlen, with seven tackles and an assist; linebacker Bryce Dickey, with three tackles and five assists; and safety Hayden Kirsch, with an interception.

With the loss, Glencoe, the No. 3 team from the Pacific Conference, finished with an overall record of 6-5.

Clackamas (9-2, 3-2), with the win, advanced to a state quarterfinal match-up with third-ranked Central Catholic, set for 7 p.m. Friday at Hillsboro Stadium.

“It’s exciting!” said Sherrell. “This is what our senior class has been dreaming about since third grade — making a long run in the playoffs.”

The Mt. Hood Conference champion Central Catholic Rams (11-0) routed 14th-ranked McNary 62-7 in last Friday’s second-round playoff game with the Celtics.

The Rams this season are averaging 55 points an outing, while allowing opponents an average of just 16 points. They’ve had only two close games this season, a 59-49 preseason win over fourth-ranked Sheldon, and a 45-31 win over top-ranked Jesuit. They won 35-14 in a Sept. 13 game with Lake Oswego.

“We know they’re good,” said Reese. “But we’re going to come in and give it all we’ve got.”

“I think they’re beatable,” Johnson said. “When we play our game, I think we can play with any team in the state.”

“I’m excited to take on Central!” said Sherrell. “I know they’re a good football team, but we’re a good football team too. We’re going to come out hungry and fearless, and we’re going to battle.”

The Rams’ offense features quarterback Aidan Wilder; running backs Cameron Scarlett, Ryan Nall and Ronnie Rust; and receivers Holden Oglesbee and Zach Davis.

Wilder is a threat both passing and running with the football. He has completed 96-of-193 passes for 1,508 yards and 20 touchdowns, with only four interceptions; and he has 279 yards rushing.

Scarlett leads the ground attack, with 89 carries for 998 yards and 13 touchdowns. He is also the Rams’ leading receiver, with 22 catches for 424 yards and four touchdowns.

Nall has 73 carries for 766 yards and nine touchdowns, and he has nine receptions for 107 yards and two touchdowns.

Rust has 44 carries for 237 yards and eight touchdowns.

Davis has 20 receptions for 368 yards and seven touchdowns; Oglesbee has 21 catches for 352 yards and five touchdowns.

Sherrell is Clackamas’ all-time leading rusher, with 250 carries for 2,105 yards and 33 touchdowns in 11 games this fall.

This Friday’s game with the Rams is the Cavaliers’ first appearance in a quarterfinal since 2006, when Clackamas bowed out of the playoffs with a 27-25 quarterfinal loss to Southridge.

The winner of Friday’s game will advance to a Saturday, Nov. 30, semifinal with the winner of a quarterfinal game between seventh-ranked North Medford and second-ranked Tigard. North Medford (10-1) last Friday dropped 10th-ranked Oregon City 14-9, while Tigard (11-0) buried 15th-ranked Grants Pass 62-3.

The Three Rivers League continued to make a strong showing in the playoffs in last weekend’s second round, with ninth-ranked Lakeridge advancing through a 28-20 win over eighth-ranked Southridge and 12th-ranked Canby advancing through a 31-7 win over Beaverton. Seventeenth-ranked Lake Oswego gave top-ranked Jesuit a run for its money in a 21-19 loss.

Lakeridge plays Jesuit (9-2) on the road in the quarterfinals, while Canby travels to Sheldon (9-2).