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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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Maynard, Haner at Oregon City


Yamasaki retires after 19 seasons as a Pioneer volleyball coach

by: JOHN DENNY - Frank Maynard, the new head volleyball coach at Oregon City High School, discusses strategies with some of his players during an open gym. Pictured with Maynard are: (left to right) Brianna Higashihara, Kylee Krug, Kenzie Carpenter, Keely Pearson (back to camera) and Katie White.Oregon City High School volleyball will have a new look this fall. Not only will the Pioneers be competing in a new league — moving from the Three Rivers League to the Mt. Hood Conference — but their coaching staff will include three new coaches.

Longtime area club coach Frank Maynard replaces Syd Yamasaki as head coach. Yamasaki coached volleyball at Oregon City High School for 19 seasons, including the last 14 as head coach.

Richard Haner, who had been head coach at Putnam since 2008 and was in a successful program at La Salle for 12 years prior to that, has been named freshman coach at Oregon City.

And Erica Frafjord, who comes from Tennessee, where she coached high school volleyball, is the new jayvee II coach.

Shannon Stinchfield returns as head jayvee coach; and Jeff Husband, who was freshman coach last year, returns as an assistant.

Maynard, 59, was head coach at Milwaukie High School for five seasons (2007-2012). He took last year off for surgery on a shoulder, after coaching high-level 16-U-gold club teams from Adrenaline Volleyball Club in 2011 and 2012. Maynard has played volleyball for 23 years, mostly at the B-B level, and he has had some 20 years of experience coaching the sport.

“I’m really excited!” said Oregon City senior Brianna Higashihara. “It’s exciting getting to finish my senior year strong, with a new coach and in a new league.”

Higashihara was on one of Maynard’s 16-U-gold club teams.

“I think Frank stresses the physical side a little more,” said Higashihara. “Like he brought in weights [as part of summer open gym workouts]. He works us harder and I think we’re going to be in better physical condition.”

“I like it so far,” said senior Kenzie Carpenter. “I like his coaching style and I’ve heard he knows a lot about volleyball, so I’m excited!”

Maynard and his coaching staff have been holding open gyms, for girls in eighth grade and high school, from 6 to 9 p.m. on Mondays and Wednesdays, and they plan to continue them through July.

“We’ve had 40-plus kids at the open gyms and the girls tell me it’s the most they’ve ever seen at open gyms,” said Maynard. “When I was at Milwaukie, we’d see maybe 15 kids.”

Maynard’s teams at Milwaukie struggled, going 0-36 in their three seasons in the Three Rivers League (2007-2009) and 2-26 in two seasons in the Class 5A Northwest Oregon Conference (2010-2011).

Maynard said of his Milwaukie teams’ lack of success in the win-loss column: “It’s a tough place to coach. There’s not a winning culture.”

Maynard says his Oregon City teams will have much more success in the win-loss column, although they’ll be playing in the Mt. Hood Conference, a league that Maynard insists is the toughest high school volleyball league in the state.

“We’ve got some real talent,” he said. “Almost everyone who makes the team will have played club. There’s just a huge participation level and we seem to be hitting it off. There are no bad attitudes.”

Maynard says that because of the high skill level he’s seen at open gyms he anticipates running “more college-level practices,” with playing strategies built around the strengths of individual players.

“The Mt. Hood Conference is the toughest in the state, and I like that,” Maynard said. “That’s one of the reasons I took this opportunity.... I hope to be in the top half of the league this year.”

Maynard says he feels he may have an advantage, because he is familiar with the coaches at Mt. Hood Conference schools and what they like to do, while they will know very little about his coaching strategies.

In his 14 seasons as head coach at Oregon City, Yamasaki’s teams went 95-81 in the Three Rivers League, making the final eight of the big-school state playoffs in 2010 and the sweet 16 in 2002 and 2007.

Yamasaki’s Pioneers were most successful in the TRL in 2000, 2003 and 2010. They were second in the TRL in 2000 and in 2003, and they finished third in 2010. They went 1-9 and finished sixth in the then six-team league in 2012 and 2013, and they went 4-6 and finished fifth in the TRL in 2011.

Maynard works at HVAC Inc., a heating and air conditioning company in Milwaukie.