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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

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 linksters make school history

ALSO: Clackamas freshman Jaiveer Singh makes state


by: JOHN DENNY - Members of Clackamas High Schools varsity girls golf team have a right to be proud. They are believed to be the first Clackamas girls golf team in school history to qualify for state as a team. Vying for the standout team in 2014 were: (from left) Ally Bushman, Kaitlyn Reiner, Stephanie Welborn, Hannah Pasco, Rebecca Ray, Alisa Sandgren and (not pictured) Angela Lu.Clackamas High School’s girls golf team made history at the Three Rivers League girls district tournament, held May 7-8 at Stone Creek Golf Club.

The Cavaliers girls finished second only to state powerhouse West Linn in the team scoring, earning the TRL’s second team berth in the 2014 Class 6A State Championship Tournament. It’s believed to be the first Clackamas girls team to qualify for state as a team in the sport of golf.

“I think it is the first girls team from Clackamas to make state,” said Clackamas boys golf coach Mike Freeborn. “I’ve been at Clackamas since 1996 and no girls team has made it since I’ve been here.”

“West Linn was far and away the best girls team [in the league] this year,” said Clackamas girls coach Darren Welborn. “We battled Lake Oswego for second place all year. They beat us the first three weeks in a row; we beat Lake Oswego and finished second to West Linn the next three weeks.

“Every girl on our team got significantly better from the first of the season to the last, and on the first day of district, all five of our girls broke 100. We had a 31-point lead over Lake Oswego going into the second day....

“These girls decided they wanted to be a team. They did a lot of things together and they supported one another, and it showed in how they played golf. They improved almost 50 strokes over last year. They went from near last in the district to second.”

Three Clackamas golfers made second-team all-league, with their average scores placing them in the top 10 in the TRL for the 2014 season: freshman Angela Lu, junior Ally Bushman and junior Rebecca Ray.

by: JOHN DENNY - FRESHMAN ANGELA LULu averaged 83, Bushman averaged 91 and Ray averaged 95.

It’s the second year going to state for Bushman, who made it as an individual as a sophomore.

Rounding out this year’s varsity roster were: seniors Kaitlyn Reiner and Stephanie Welborn and sophomore Hannah Pasco.

Their average scores were: Pasco 96, Reiner 99 and Welborn 106.

Welborn and Reiner have both been on Clackamas’ golf team for four years and they say that team unity has played a pivotal role in the success the team has had this year.

“We’ve been a lot more supportive of each other than in past years,” Stephanie Welborn said. “At the end of matches, we stay and watch until everyone’s finished before we leave.”

“We cheer for each other and support one another,” Reiner added.

Clackamas’ second-place team finish was based on team finishes in six league matches and the district tournament.

Heading into the district, the team scores were: West Linn 60, Clackamas 42, Lake Oswego 42, Canby 24, Oregon City 6 and Lakeridge 4.

After district, the final TRL standings, combining league and district meets, had West Linn with 80 points; Clackamas second, with 58; and Lake Oswego third, with 54. Rounding out the standings were: Canby with 32, Oregon City with 10 and Lakeridge with 4.

Team stroke totals for 36 holes of golf at the district tournament were: West Linn 619, Clackamas 720, Lake Oswego 744, Canby 773, Oregon City 877 and Lakeridge 942.

Lu led the Cavaliers all year and she finished fourth overall at the district tournament, with rounds of 76 and 83. Bushman placed ninth overall, with rounds of 81 and 93.

Ray shot 95 and 97; Pasco shot 93 and 95; Reiner had a counting round of 92 on the first day and Welborn had a counting round of 98 on the second day.

West Linn was led by district tournament medalist Amanda Elich, a sophomore who shot mirror rounds of 75; senior Sarah Archuleta (75 and 79) and sophomore Katie Fillion (74 and 80).

Lake Oswego and Lakeridge qualified their boys teams for state.

by: JOHN DENNY - FRESHMAN JAIVEER SINGHClackamas freshman Jaiveer Singh was one of three boys who made state as individuals, based on their scores for the six league matches and the district tournament combined.

Singh finished ninth overall with a league average of 77.4. He was the top freshman finisher in the league.

Singh shot rounds of 75 and 77 at the district tournament. Had he scored one more stroke at the district tournament, he would have lost his individual berth.

“I’m proud of the way Jaiveer handled the competition and the elements [at district],” said Freeborn. “The second day ended with weather as bad as we’ve had it. He was in the last group and on the 17th and 18th holes, they had to putt through water.”

“On the 17th hole the green was completely flooded,” said Singh. “I got two good putts and still made par. On the last hole I had a 15-foot putt for par. I didn’t know it at the time, but if I’d missed it I wouldn’t be going to state. At [school] tryouts this year we played in really rainy weather and I think it helped.”

Singh’s early success at Clackamas is no surprise. The 15-year-old says he practices “six to ten hours a day in the summer, no days off.”

Singh shot his best round last summer, scoring a 3-under-par 68 at Arrowhead. He’s had holes in one on the fifth hole at Mountain View and the seventh hole at Arrowhead, and he’s had an eagle on the 11th hole at Stone Creek.

Singh boasts a GPA of 3.9, and he plans a career “in the medical field.”

“One of my goals is to get a good scholarship and play golf in college when I get there,” Singh said.

The final standings for TRL boys golf were: Lake Oswego 92, West Linn 82, Lakeridge 62, Clackamas 48, Canby 32, Oregon City 16 and Grant 4.

Scores from the district tournament were: Lake Oswego 586, West Linn 599, Canby 698, Clackamas 657, Lakeridge 636, Oregon City 689 and Grant 700.

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