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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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Cavaliers drop the Lions, Crimson Tide


But they bow out with a tough 2-1 loss to Hillsboro in the quarterfinals

by: MATT SHERMAN - Clackamas centerfielder Elliott Cary celebrates after hitting a two-run, two-out triple in the Cavaliers 5-1 state-playoff win over West Linn. The game was a 1-1 tie at the time of Carys blast to left-centerfield. Cary last week was honored as the 2014 Gatorade Oregon Baseball Player of the Year. The award is made to a high school senior each year as it recognizes him as the top high school baseball player in the state for all classifications, Class 1A through 6A. Cary, who has accepted a scholarship to play baseball at Oregon State University, transferred to Clackamas from Florida for his senior year. And hes had a phenomenal senior season. Playing centerfield and pitching for the Cavaliers, he had a 512 batting average and .598 on-base percentage, with eight triples, 22 RBI, 31 runs scored and 25 stolen bases on the 2014 regular season. Im really honored, said Cary. Gatorade Player of the Year wasnt such a big deal in Florida. But I know it is here, because there are a lot of really great players in Oregon. Im truly honored. His junior year of high school, Cary hit .438 and he was named Northwest Florida Daily News Big School Hitter of the Year. His father, Chuck Cary, pitched eight years in the major leagues. Cary plans a business and marketing major at OSU. Clackamas senior Austin Kelly received the Gatorade Oregon Player of the Year honor in baseball in 2013.Clackamas used timely hitting, solid defensive play and the pitching arm of senior right-hander Taylor Stinson to drop Three Rivers League rival West Linn in a second-round state playoff game played at Clackamas on May 28.

The win was especially gratifying for the Cavaliers, because it not only advanced them to the Class 6A state quarterfinal, but it avenged two losses to West Linn in the three-game league series between the two teams.

“It was definitely a big win,” said Clackamas senior co-captain Jared Bell. “We had some unfinished business since we lost our league series to them. To come out and beat them in a playoff game, and on our field, it’s a great feeling. It shows what we are capable of when we come out focused and ready to play.”

Trailing 1-0, the Cavaliers took charge in the bottom of the fourth, when they strung five hits together and scored four runs. Until that point they had gone without a hit, as West Linn junior left-hander Jordan Dailey had them grounding out in the infield.

“We talked with the kids before the bottom of the fourth and we told them we felt like they were over-swinging,” said Clackamas coach John Arntson. “Going for the fence on every pitch. We told them to shorten their swing a little, and drive it hard. They did a good job of adjusting.”

Garrett Myers got the Cavaliers started in the fifth with a lead-off double to the fence in left-center field. With one down, designated hitter Danny Houf hit a shot that glanced off the top of West Linn’s second-baseman’s glove, scoring Myers and tying the game at 1-1.

The Lions made it two down when Stinson hit into a force play at second.

But Aaron Ahlstrom kept the inning going with a base hit to left-center.

The next batter, Elliott Cary, then ignited a fire, driving the ball hard to left-center for a two-run triple. Jared Bell followed with a run-scoring base hit up the middle, and the Cavaliers were in the driver’s seat, leading 4-1.

Cary said of his key blow, “Their pitcher had been dropping in curves on me, so I sat back and waited. I got the barrel of the bat on the ball and it was gone.... When I got to third base the crowd went crazy. It was a great feeling!”

Cary had struggled in two previous at bats in the game, getting caught in a rundown and getting tagged out after reaching as a hit batter in the first inning, and striking out on four pitches in the third inning.

The Cavaliers added an insurance tally in the fifth inning. Cade Wilkins singled to right field, pinch runner Michael McDonald stole second base, and McDonald scored with two down when Stinson smacked a single to left.

West Linn scored its lone run in the second inning, on a double by Will Matthiessen and a run-scoring single by Brayden Pene.

For the game, Stinson struck out six batters, walked no one, and scattered five hits.

The Cavaliers played error-free defense behind Stinson, who faced more than four batters in just one inning.

“This was a big win for us,” said Stinson. “A playoff atmosphere, against a league rival, and a good-hitting team.”

Stinson explained his strategy, “My goal was to throw strikes and let the team play defense behind me. I wasn’t concerned [with the lack of hitting in the first three innings]. I knew we were going to come back and get the win. We’ve got great leadership. We’ve got 15 seniors on the team who have been around the ball park a long time together. We play seven full innings. We know that as long as you’ve got an out left, anything can happen in baseball.”

Bell (2-for-3, double) led the Cavaliers at the plate, as seven Cavalier batters made contact for hits in an eight-hit offensive attack.

Junior left-hander Jordan Dailey pitched the first six frames for West Linn, striking out four, walking three and giving up seven hits.

Clackamas’ season came to an end last Friday, when the Cavaliers dropped a 2-1 heartbreaker to unheralded Hillsboro.

It was the third straight upset for the Spartans (14-14), who entered postseason play ranked 33rd in the state and with a 10-14 win-loss record. The Cinderella Spartans advanced to last Friday’s quarterfinal game with fifth-ranked Clackamas through a 5-1 upset of No. 4 West Salem and a 5-4 upset of 13th-ranked Westview. They were to meet eighth-ranked Sheldon in the June 3 semifinals.

Clackamas, which made the state final last year and tied Lake Oswego and West Linn for first place in the Three Rivers League this spring, finished the 2014 season with an overall record of 21-8-1 (10-5 in the TRL).

Jared Bell one hits

the Crimson Tide

Jared Bell pitched a gem on May 26, as the Cavaliers dropped Glencoe 4-1 in a first-round state playoff game at Clackamas.

Bell pitched a complete-game one-hitter, allowing only a one-out RBI-single to Glencoe senior Trevor Williams in the top of the seventh. Bell had eight strikeouts and he walked only two batters.

“Jared was very sharp,” said Clackamas coach John Arntson. “He was very focussed.... It was definitely one of his best outings of of the season.”

The Cavaliers struck early on offense, putting one run on the scoreboard in the first frame when Josh Devore’s base hit plated Cade Wilkins, who had reached on a two-out double.

And the Cavaliers made it 3-0 in the bottom of the third, when Bell helped his own cause with a run-scoring single and Cole Scruggs plated a second run with a sacrifice fly. Michael McDonald and Elliott Cary scored the runs, after both reached on Glencoe errors.

The Cavaliers added a fourth run in the fifth. Bell doubled, advanced on a base hit by Cole Scruggs, and scored on a safety squeeze by Luke Burns.

Glencoe finished up with a 12-16 record with the loss.