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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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Pioneer matmen take OC Invitational


Eleven Oregon City wrestlers place in a team win

OREGON CITY — Oregon City High School wrestlers showed up big-time on Saturday and claimed first place in their own 12-team invitational tournament.

The Pioneers scored 208.5 team points, to finish just ahead of Hood River (199). Lebanon (190.5), Pendleton (180), Cleveland (169.5) and Hermiston (155.5) rounded out the top six.

“It was a great performance by both our varsity and second varsity, the kind of performance we are going to need if we’re going to trophy at the regional and state tournaments,” said Oregon City coach Roger Rolen. “Across the board, everybody scored points throughout and every guy that placed scored bonus points, with pins, technical falls or major decisions.... We had a pigtail bracket, for guys that lost their first match. And we had eight or nine guys come back and win championships in the pigtail bracket.”

The Pioneers had five wrestlers make the championship-bracket finals and six other Pioneers placed in the championship bracket.

Seniors Devin Poppen (120), Tanner Fischer (170) and Michael Griffin (182) all won their weight divisions, and Fischer was named the tournament’s “outstanding wrestler” for the upper weights.

Fischer won two matches by fall and two by technical fall. He beat classmate Gabe Ellicott by second-round fall in the 170-pound final, after winning by 18-2 technical fall over Lebanon’s Colton Sallee in the semifinals.

Ellicott won a heart-stopping 1-0 decision over Pendleton senior standout Pyper McCallum in his semifinal.

“Gabe is right there,” said Rolen. “I’m really proud of him. He’s wrestling really well.”

Poppen won three of his four matches by fall. He defeated Matthew Johnson of Forest Grove 16-5 in his final, after pinning Jeb Powell of West Salem in 3:06 of their semifinal.

Griffin also had three falls. He defeated Estacada’s Nick Ledbury 8-2 in the 182-pound final, after pinning Jesse Wynn of Lebanon in the third round of their semi-final.

Oregon City had another finalist in senior Alex Canchola (145). Canchola won three matches by fall, before losing to Hood River’s Chas Peterson in the finals.

Other Oregon City championship-bracket placers included: sophomore Mack Civil (220) and senior Keith Arnold (285), fourth; sophomore Ethan Holt (160), fifth; and freshman Devon Lucas (106), senior Dennis Podloujnyi (126), and senior Andrew Moore (132), sixth.

Pioneers thump LO

The meet had some competitive matches, but four wins by forfeit and three wins by fall helped Oregon City put Lake Oswego away in a Three Rivers League dual meet wrestled at Lake Oswego on Jan. 30.

The Pioneers prevailed 48-21, improving their TRL dual record to 2-2 with the win. Oregon City hosts winless Lakeridge (0-4) this Thursday in its final dual meet of the 2014 TRL dual season. Oregon City hosts Hillsboro in a nonleague dual meet Friday at 7 p.m.

The featured bout in last week’s dual was a showdown between Oregon City senior Devin Poppen and Lake Oswego senior Caleb Gonzales at 120. Poppen and Gonzales entered their match ranked the top two 120-pounders in the state.

Top-ranked Poppen proved himself, defeating Gonzales 9-4.

Leading 3-2, Poppen put the match away in the third round, scoring an escape, a takedown and three-point nearfall, while Gonzales got two points back through a reversal near the end of the match.

With the win, Poppen improved his season record to 26-3. He’s lost to only one opponent from Oregon this year, Crook County’s Kurt Mode.

Oregon City sophomore Ryan Leonard (113) won a 3-2 nailbiter over Lake Oswego junior Max Fox, scoring his winning points on a second-round reversal, and then riding out Fox through the entire third round.

“Ryan wrestled really tough on top,” said Rolen, “He wrestled his heart out.”

Two Oregon City wrestlers dropped super close decisions. Oregon City freshman 106-pounder David Volodko fell 4-3 to Lake Oswego sophomore Hayden Hanson; and Oregon City junior 126-pounder Dennis Podloujnyi dropped a 5-3 decision to Lake Oswego junior Brian Fay, who entered the meet ranked sixth in the state at 132.

Coach Rolen singled out senior Wyatt Griffith for an exceptional performance at 152. Leading 7-0 near the midpoint of the third round, Griffith earned a fall over Lake Oswego junior Ethan Waggoner.

“Wyatt has been wrestling really well,” said Rolen. “I was really impressed with his determination.”

Oregon City also got falls at 160 (Ethan Holt over Marco Young) and at 220 (Mack Civil over Joe Morse).

The Lakers forfeited at 145, 170, 182 and 285.

Lake Oswego (1-3) concludes its TRL dual season tonight, hosting West Linn (3-0).