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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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Pioneers fire blanks, bow out at North Medford


The football gods smile on the Black Tornado in a 14-9 victory

The Oregon City Pioneers dropped a heartbreaker at North Medford in Friday night’s second round of the Class 6A high school football playoffs.

Seventh-ranked North Medford prevailed 14-9, but the Black Tornado was fortunate to escape with the victory.

The tenth-ranked Pioneers penetrated inside the North Medford 20-yard line five times, but failed to score on three of the five penetrations. The Black Tornado had penetrations inside the Oregon City 20 on only two occasions.

Oregon City finished with a 385- to 246-yard advantage in total offense on the night.

North Medford put the winning points on the scoreboard with just 5:20 to play and the winning touchdown would not have been scored had it not been for a botched field goal play.

With North Medford trailing 9-8 and seven minutes to play, things looked good for the Pioneers when the Black Tornado lined up for an attempt at a 43-yard field goal. But the holder, junior quarterback Troy Fowler, mishandled the snap. Running around in a panic, he launched a prayer downfield to sophomore running back Will Spence, who leaped and came down with the ball, for a first down, at the Oregon City 8-yard line.

Three plays later, Fowler found junior running back Nick Janakes in a corner of the end zone for a 4-yard touchdown pass and a 14-9 Black Tornado lead.

There was no quit in the Pioneers. On their next possession, Oregon City quarterback Jon Hall launched a 44-yard bomb to Matthew Oades for a first down at the North Medford 14. Trevon Bradford pushed ahead to the Black Tornado 11, before Hall was sacked. The senior helmsman then came up empty on two attempted passes, and the Black Tornado dodged the bullet.

Oregon City got the ball back one more time, but handed the ball back at the North Medford 38 on downs as time was winding down.

North Medford scored its only other touchdown with 2:34 remaining in the second quarter, on a 38-yard pass from Fowler to Janakes. The touchdown was set up by a 34-yard punt return by Micah Brown. Fowler ran for the two-point conversion and an 8-0 lead.

Oregon City sustained its only successful drive to paydirt in the closing seconds of the first half. The 77-yard, nine-play drive included a 36-yard pass from Conner Mitchell to Tristan Birge on a fake punt. Mitchell took the ball in from eight yards out for the score. He successfully ran on a first attempt at a two-point conversion, but the play was ruled dead and called back when Mitchell lost his helmet through a Black Tornado face-mask infraction. A second attempt by Mitchell came up short, and the Pioneers went into the locker room trailing 8-6.

Valenzuela-Reece picked off a pass at the North Medford 41 early in the second half. And 11 plays later Alex Canchola split the uprights for a 37-yard field goal and a 9-8 Oregon City lead. But that was the last time the Pioneers would find the end zone.

North Medford came up short on a 40-plus-yard field goal attempt as the third quarter was winding down, for its only other threat.

The Pioneers muffed opportunities to score on their first two possessions of the game. They penetrated inside the 20 on their first possession, but Canchola’s attempt at a 26-yard field goal was blocked.

On their next possession, they penetrated deep, only to have a pass intercepted by Janakes at the North Medford 3.

Fowler connected on 13-of-21 attempted passes for 192 yards and the Black Tornadoes’ two touchdowns. North Medford netted only 54 yards in 21 rushing plays.

Mitchell led a Pioneer ground attack that netted 177 yards, rushing 25 times for 152 yards. Hall completed 12-of-31 passes for 118 yards, with the one costly interception. Oades had a big night, with six catches for 97 yards.

It was the tenth win in a row for North Medford, which fell to 14th-ranked McNary 20-13 in its season opener.

The win advanced the Black Tornado to a state quarterfinal game at second-ranked Tigard. The Tigers (11-0) hammered 15th-ranked Grants Pass, winning 62-3, in last week’s second round. It’s North Medford’s first appearance in a quarterfinal since 2005, when the Black Tornado lost to Lincoln 56-28.

With the loss, Oregon City finished with a 9-2 record, the most wins by an Oregon City High School varsity football team since 1996, when the Pioneers made the state final.