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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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Pioneers dodge a bullet at Clackamas

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Poppen ties Oregon Citys school record for career pins as the Pioneers edge the Cavaliers


by: JOHN LARIVIERE - Senior Devin Poppen made Oregon City High School wrestling history over the weekend. With three wins by fall in a tournament at Liberty High School, Poppen recorded his 101st, 102nd and 103rd career pins in collegiate wrestling. The old school record for career pins was 100.The Oregon City Pioneers dodged a bullet and claimed their first Three Rivers League wrestling dual win of the season on Jan. 23, winning at Clackamas in a 39-33 barnburner.

It was a meet with a number of hotly contested matches that could have just as easily gone the other way. Each team won seven matches.

The difference for Oregon City was that the Pioneers won five of their matches by fall, and Clackamas forfeited for lack of a wrestler at 195. Clackamas had only three wins by fall. Counting only the 13 matches contested on the mat, the meet would have ended in a 33-33 standoff.

It wasn’t until the twelfth match of the night, the 120-pound bout between Oregon City senior Devin Poppen and Clackamas senior Travis Whittaker, that the Pioneers clinched the team win.

With Oregon City nursing a 33-26 lead, Poppen pinned Whittaker in the first round, upping Oregon City’s lead to 39-26 — with two matches remaining — and putting the meet out of reach.

Had it not been for the over-aggressiveness of Clackamas junior Luis Zarate in the third match of the night, at 152, the Cavaliers would have likely ended up on the winning end of the 39-33 score.

Zarate got the upper hand on his opponent, Oregon City senior Wyatt Griffith, early in the second round, and appeared headed for a fall. But Zarate lost his grip on Griffith and Griffith ended up the man on top. And 2:36 into their match, the fall went to Griffith. And Oregon City picked up the six points instead of Clackamas.

Oregon City sophomore Ethan Holt (160) and Oregon City senior Tanner Fischer (170) followed with wins by fall [Holt over Alex Brittle and Fischer over Nathan Andrusko]; Pioneer senior Michael Griffin won a close decision over Clackamas senior Brad Pfeifer at 182; and Pioneer senior Grant Hicks accepted a forfeit at 195. And the Pioneers were in the drivers’ seat, leading 27-11.

But the Cavaliers weren’t about to call it a night. They gained momentum in the next two matches, with Clackamas junior Kyle Anderegg taking just 19 seconds to dispatch with Oregon City sophomore Mack Civil at 220. Clackamas junior heavyweight Zach Jett took Oregon City senior Keith Arnold down to his back early in the first round and pinned him, cutting Oregon City’s lead to 27-23. And the Cavaliers appeared to have the momentum to mount a comeback.

Enter Oregon City freshman 106-pounder Devon Lucas, who made Clackamas freshman Gage Sanders look like the rookie he is, dominating Sanders en route to a second-round fall.

“Lucas’ fall was huge,” said Oregon City coach Roger Rolen. “He’s going to be a good one.”

Next up Oregon City fans were treated to a gutsy performance by one of the Pioneers’ most improved wrestlers, junior 113-pounder Ryan Leonard. Leonard was matched up with Clackamas junior Will Greer, a wrestler who had manhandled him, winning 20-3 in dual competition a year ago. Leonard lost the match 9-7, but Greer had to go to overtime to eke out the win.

Aware that the dual-meet team win was still on the line, Oregon City pinmaster, Devin Poppen, (120) then took care of business, earning a fall over Whittaker, and clinching the Pioneer team victory.

It was the 100th career fall for Poppen. The 100 falls tied Oregon City’s school record for career falls in collegiate wrestling, set by Oregon City High School 2012 graduate Jared Groner, who holds the record for most falls in a single season, at 33.

“It’s pretty cool [getting 100 falls],” said Poppen. “It feels good. But I still want to get the record for senior year. It’s 33, and I’ve got 15 so far.”

The featured match of the meet was the 182-pound bout between Griffin and Pfeifer. They were ranked fifth and sixth in the state respectively heading into the meet.

After a scoreless first round, Griffin went up 5-4 with two takedowns and an escape in the second period. Griffin upped his lead to 8-4 with an escape and takedown late in the third round, and then hung on for the 8-5 victory.

Commenting on his team’s performance at Clackamas, Poppen said, “A lot of guys stepped up and got falls, and I think that was the difference in the meet. But we’ve got plenty of room for improvement. We’ve got to work on getting away and keeping off our backs.”

Poppen said of Griffith’s fall: “That was huge. It psyched the team up and got us going. We got two pins after that, and it changed the momentum.”

“Some of our guys wrestled decently,” said Clackamas team co-captain Johnny Nguyen. “But others didn’t perform like we needed them to. We gave up too many falls....”

With the loss, Clackamas slipped to 2-1 in TRL duals. Oregon City, which dropped recent meets to West Linn (37-34) and Canby (40-31), improved to 1-2 with the win.

Despite the two dual losses, Poppen says he still believes his team has a decent shot at winning the upcoming TRL/Mt. Hood Conference regional championships.

“We have a good tournament team,” he said. “We’ve got a lot of kids with the potential to place [at regionals] and make it to state. I feel good about regionals. We already beat Canby and West Linn in tournament-style competition — the Pacific Coast Tournament.... I do think we’ve got a shot at winning regionals.”

The Pioneers close out the TRL dual season with meets with the league’s two weakest teams, wrestling Lake Oswego on the road this Thursday and hosting Lakeridge on Thursday, Feb. 6. The 11-team regional tournament is Feb. 21-22 at Reynolds.

Oregon City hosts an invitational tournament beginning at 9 a.m. this Saturday. Teams from Estacada, Beaverton, Cleveland, Colton, Forest Grove, Hermiston, Hood River, Lake Oswego, Lebanon, Pendleton and West Salem are invited to participate.

Clackamas battles West Linn (2-0) on the road this Thursday, and the Cavaliers have an away meet with Canby (2-0) on Wednesday, Feb. 5.

“I feel like we have a pretty good chance [of beating West Linn],” Nguyen said. “We wrestled them earlier in the season [a 36-27 Cavalier loss] and we’ve improved a lot since then. We’re in better shape and we’ve got more kids at weight. I think we have a chance of winning. I know we’ll give them a good run.”

Fischer excels

at Reser’s tourney

Wrestling at 120, Devin Poppen upped his school record for career falls to 103 (18 on the 2013-14 season) at last weekend’s 24-team Reser’s Tournament of Champions, a two-day tournament hosted by Liberty High School.

But it wasn’t all good news for Poppen, who sports a season record of 25-3. He finished third in the tournament, dropping his first match to an Oregon opponent in the championship semifinals, losing by 10-4 decision to Crook County’s Kurt Mode.

Poppen won four of five matches at the tournament — three by fall, and he pinned Morgan Holcomb of Pendleton in 1:10 of his third-place final.

Tanner Fischer (170) was Oregon City’s only varsity champion at Reser’s. He pinned Pyper McCallum of Pendleton in 1:23 of their finals match, after advancing through first-round falls of Bryndyn Gardner of Cascade and Michael Gaskell of Hillsboro, and a second-round semifinal fall over Spencer Barrett of Sandy.

Fischer, who sports a 25-1 record and has not lost to an Oregon opponent this season, received the Reser’s Tournament’s prestigious Gregorian Award, which is given to the winning wrestler who spends the least amount of time on the mat. With his four falls, Fischer spent just six minutes and 39 seconds wrestling.

Oregon City scored 77 team points and placed 11th at the Reser’s Tournament. Crook County (274), Roseburg (224), Hillsboro (158), Dallas (128-1/2) and Hermiston (112-1/2) were the tournament’s top five teams.

Oregon City had one champion in the second varsity division of the Reser’s Tournament. Gabe Ellicott won all five of his matches and claimed first place at 170, pinning Mitchell Lincoln in 5:15 of their finals match.