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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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Cav coeds dispatch with Wolves, Cavegirls

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Clackamas senior leader Kaitlyn Reiner likes her team


by: JON HOUSE - Kaitlyn Reiner fends off the defense as she brings the ball up the floor in the Cavaliers win over Tualatin. Reiner had a big night, scoring 21 points, assisting on her share of baskets and handling Tualatins defensive pressure.The fourth-in-the-state-ranked Clackamas Cavaliers lived upped to their billing in state playoff games last week, earning a spot in the eight-team Class 6A State High School Girls Basketball Tournament through convincing wins over 13th-ranked Tualatin (51-34) and unheralded Grants Pass (55-35).

The Cavaliers (21-5) meet fifth-ranked Beaverton (20-6) today at 3:15 p.m. at the Moda Center (formerly the Rose Garden) in the championship quarterfinals.

The two teams met in their preseason final on Jan. 14, with Clackamas winning big, 48-30.

With a win in this afternoon’s game, Clackamas would square off with top-ranked South Medford (24-3) or eighth-ranked South Salem (22-5) Friday at 1:30 p.m. in the semifinals. The Cavaliers topped the South Salem Saxons in a squeaker, 51-49, in a game in mid-December. They have not played South Medford this season.

“It means everything to get back to the Rose Garden,” said Clackamas senior Kaitlyn Reiner. “This is my third time and I feel we’re just as good as the two other teams I went with. I’m excited to see how we can do.”

Reiner was a reserve on a Cavalier team that lost to Jesuit 42-39 in the state title game her freshman year, and she was a starter on last year’s team that fell to Westview 76-58 in the fourth-place final.

Last Friday’s second-round state playoff win over the Tigers was closer than the final score might indicate, and Reiner played a major role in breaking the game open.

Playing the point, she drew much of the pressure from the Tigers’ full-court defense, and she responded with 9-for-11 free throw shooting. And she was a calming influence on offense, as she played with poise throughout and helped up the tempo in the third period, when the Cavaliers began to take charge.

Reiner tallied a game-high 21 points on the night.

“At halftime we talked about composure and playing the game at our speed,” said Reiner. “We played really well in the second half.... I think our depth was also a factor. We don’t lose anything when our bench plays.”

The Cavaliers were nursing a 25-21 lead at halftime, with the difference coming at the free throw line. Both teams were 8-of-18 from the field before the intermission, and each team had 11 turnovers, due mostly to one anther’s intense half-court defensive play.

The Cavaliers, in the third quarter, used their own full-court press to up the tempo of play. As a result Clackamas outscored Tualatin 14-3 in the third stanza, and Clackamas took control of the game.

Tualatin was only one-of-9 from the field in the third stanza, while the Cavaliers made 6-of-13 shots from the floor, including two 3-pointers.

The Cavaliers did most of the damage during the last 3-1/2 minutes of the third stanza, when they went on a 12-0 run.

With her club leading 27-24, Reiner banked in a fast-beak jumper with 3:14 remaining in the third quarter.

Following a Tualatin miss, Sydney Azorr followed up her own missed layup with a rebound basket, upping the Cavalier lead to 31-24.

by: JON HOUSE - Clackamas players Erica Pagano (30), McKenzie Giancola (25) and Erin McDonald (1) celebrate with their teammates following Fridays 51-34 state playoff win over Tualatin.Erin McDonald answered another Timberwolf miss with a fast-break bucket; Erica Pagano answered yet another miss with a 3-pointer from the corner; and Reiner connected from downtown as time wound down, to make it 39-24 Clackamas heading into the final period.

Reiner teamed up with McDonald with a nifty pass for a Cavalier layup near the midpoint of the fourth quarter, and the Cavaliers had their biggest lead of the night, at 46-27.

Clackamas’ top scorers after Reiner were Azorr (11 points), McDonald (9 points) and Pagano (8 points).

Savannah Heugly, a 5-10 senior post, had a big game for the senior-dominated Timberwolves, scoring a team-high 15 points and stealing the sphere eight times.

It was the second lowest scoring game of the season for the Timberwolves, who entered the contest averaging 51 points an outing

Tualatin, the third-place team from the Pacific Conference — behind seventh-ranked Tigard (21-5) and 17th-ranked Glencoe (15-10), finished the season with an overall record of 14-10.

Cavs rout

Cavegirls

Clackamas had it in cruise control on March 4, as the Cavaliers breezed by Grants Pass 55-35 in a first-round game of the Class 6A girls basketball playoffs.

The Cavaliers had the game in hand, leading 22-4 at the end of the first quarter.

Clackamas coach Todd Lane gave his starters less than two quarters of playing time.

“It was a good first round-game,” Lane said. “We got a lot of kids playoff experience.”

Lane said that aggressive half-court defense and a domination of the backboards led to the Cavaliers’ domination of the play.

The Cavegirls put up 45 shots from the floor, but made only 12 of them, for a 27 percent shooting percentage.

Meanwhile the Cavaliers executed their offense in the half-court, getting a lot of close-in shots through pinpoint passes to players in the paint.

“We contested their shots with our aggressive man defense and, on offense, we got a lot of layups,” Lane said.

Clackamas shot better than .500 from the field (22-for-42), and four different Clackamas players combined to make five 3-pointers.

Sydney Azorr (11 points) and Kaitlyn Reiner (8 points, 4 assists) headed up a balanced Cavalier offensive that saw 10 players score.

Erica Pagano (7 rebounds) and Marissa Kelly (5 rebounds) led Clackamas to a 35-21 domination of the backboards.

Grants Pass finished 7-17 on the season with the loss.