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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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Cavaliers continue on a mission

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Clackamas improves to 12-1-1, sweeping its three-game league series with Oregon City


by: JOHN LARIVIERE - Clackamas second baseball Danny Houf celebrates a huge inning-ending double play in fifth inning of Fridays 4-3 win over Oregon City. Oregon City had the bases loaded with one out when Aaron Ahlstrom snagged a line drive at shortstop and tossed the ball to Houf covering second base in time to catch Jalen Satter off the bag for the third out of the inning.The Clackamas Cavaliers last week continued as one of the top high school baseball teams in the state, pushing their season record to 12-1-1 with a three-game series sweep of Oregon City in the first week of Three Rivers League play.

Ranked No. 3 in the state in the OSAA Class 6A power rankings, the Cavaliers continued unbeaten against teams from Oregon, dropping Oregon City 12-2, 12-1 and 4-3.

Friday’s 4-3 win was the only game of last week’s series in which the Cavaliers did not dominate. The contest went to an extra inning, with the Cavaliers pulling it out with a single tally in the top of the eighth.

“I think we overlooked them,” Clackamas coach John Arntson said of Friday’s win. “We didn’t come out with the right mindset. We were fortunate to sneak out of there with a win. Hopefully we learned a lesson. You can’t overlook anyone, even if you’ve beaten them before.”

Hero honors on Friday went to Taylor Stinson, who squeezed in the winning run.

Cole Scruggs led off the top of the eighth with a base hit. Pinch runner Hayden Kirsch moved to second on a sacrifice bunt by Jared Bell, advanced to third on a passed ball, and scored when Stinson laid down a pitcher perfect suicide squeeze bunt between Oregon City’s pitcher and third base. There was no play at the plate on the game-winning bunt.

Clackamas put some early runs on the scoreboard and appeared to have the game in hand, until Oregon City went to work in the bottom of the fifth. The Pioneers loaded up the bases on back-to-back singles by Terrel Hood, Tyler Sheldon and Clay Valenzuela-Reece. Jalen Satter drew a walk to force in a run.

Trevor Martin’s ground ball to shortstop off of reliever Luke Burns brought a second run across, making it a 3-2 ball game. Following a walk that reloaded the bases, Oregon City’s next batter hit a line drive to Clackamas shortstop Aaron Ahlstrom. Ahlstrom handled the line shot and turned a double play, tossing the ball to Danny Houf at second base, and ending the inning without additional damage being done.

But the Pioneers weren’t through. They plated a third run in the bottom of the sixth, knotting the score at 3-3 and forcing the extra inning.

Clackamas scored two runs in the first inning, on a leadoff double by Garrett Myers, a couple of groundouts, and RBI-singles by Elliott Cary (2-for-3) and Bell.

The Cavaliers added their third run in the fourth. Bell singled, advanced on a groundout by Cade Wilkins and a base hit by Josh Devore, and scored on a base hit by Taylor MacClanathan.

Ahlstrom pitched the first four-plus innings for Clackamas, striking out five and walking one, while allowing seven hits and two runs. Burns finished up in relief, striking out three, walking two and yielding just one hit and one unearned run.

Freshman Caden Hennessy went the first seven innings for Oregon City, striking out two, walking two and allowing five hits.

Oregon City earned an 8-7 edge in hitting in the 4-3 Cavalier win.

Clackamas’ earlier games with Oregon City were a different story. The Cavaliers outhit the Pioneers 11-4 and took advantage of 11 walks in the 12-2 win; and Clackamas outhit Oregon City 8-2 and the Cavaliers took advantage of four Oregon City errors in the 12-1 victory. Only six Clackamas runs were earned in the 12-1 win.

Myers (2-for-4), Ahlstrom (2-for-4, 2 runs, 2 RBI), Burns (2-run triple) and Michael McDonald (3 RBI) headed the offensive assault in the 12-2 victory.

Bell pitched five innings, allowing just one hit and no walks and no runs, while striking out three.

“Jared Bell was very good and we swung the bats well,” said Arntson. “We got hits up-and-down the lineup. Nine different guys got hits.”

Scruggs (3-for-3, 4 runs scored), Wilkins (2-for-3, 4 RBI, 3-run double) and Bell (2-for-3, 2 doubles, 3 RBI, 2 runs) had big days at the plate in the 12-1 win.

Stinson pitched the first five innings, striking out three and walking one, while allowing two hits and one earned run.

Arntson said that Bell and Wilkins played a pivotal roll in breaking the game open early.

With two down in the first, Bell fought off 10 pitches for a bases loaded walk that forced in the game’s first run. Wilkins followed with a bases clearing double, and the Cavaliers were in the driver’s seat, leading 4-0 with the game barely underway.

Oregon City got only two hits in the game, singles by Jack Powell and Austin Johnson.

“Stinson was dominant, and offensively we were really good,” Arntson said.

The Cavaliers had a three-game series with eighth-ranked Lake Oswego (9-5, 3-0) scheduled for this week, hosting the Lakers on Monday and Friday, and traveling to Lake Oswego this afternoon. Oregon City (5-9, 0-3) was scheduled to play West Linn (6-8, 1-2), hosting their cross-river rivals on Monday and Friday.

“Two good teams going after it,” Arntson said in anticipation of the Lake Oswego series. “It should be a lot of fun.... And it’s going to be a really special series. We’ve had such a great rivalry with them over the years, and it will end next year, when we move to the Mt. Hood Conference.”

The Cavaliers have put up some pretty impressive numbers en route to their 12-1-1 record. Through their first 14 games they’d outscored 14 opponents by an average score of 8-2, with a .333 team batting average and 43 stolen bases.

Top sluggers have been Cary (.561 batting average), Devore (.400), Scruggs (.379) and Myers (.359).

Entering play this week, Cary had 14 stolen bases, out of 15 attempts; Ahlstrom had nine stolen bases, out of 10 attempts.

“[Cary] got thrown out for the first time [in Friday’s 4-3 win at Oregon City],” said Arntson. “It was on a pitch-out, and I think he was actually safe.”

Clackamas pitchers have a combined 1.24 team ERA. Stinson is 4-0, with a 0.33 ERA and 17 strikeouts in 21 innings; Bell is 4-1, with a 0.79 ERA and 21 strikeouts in 26-1/3 innings.