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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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Oregon City Orcas are in championship form

The area swimmers hold their own in high level competition


Photo Credit: SUBMITTED - Oregon City Orcas (from left) Sidney Pinger, Robin Pinger, Brian Frazier, Lainey Visscher and Laura Laderoute have had plenty of success in championship competition this summer.The athletes on the Oregon City Swim Club (The OCSC Orcas) had their share of success in championship competitions held over the summer.

The championship season began on July 15, with the Long Course Senior Sectionals in Gresham. Teams from Colorado west, including California and Nevada, took part in the event.

Robin Pinger led a host of outstanding performances turned in by the eight OCSC athletes competing at the Senior Sectionals, blowing away the field with a five-second PR of 2:35.86 in the girls 200 breast stroke. Her time set a new team record for the event.

Lainey Visscher was also outstanding, setting a team record of 2:19.99 in the 200 backstroke. The effort placed her 14th in the field.

The girls 200 medley relay team of Laura Laderoute (backstroke), Robin Pinger (breast stroke), Visscher (butterfly) and Sidney Pinger (freestyle) closed out the first day of regionals in impressive fashion, placing fifth in a time that was just short of Oregon’s state record for the event.

On the second day of Senior Sectionals, Oregon City teams placed 15th in the girls 200 freestyle relay and 19th in the boys 200 freestyle.

Day three saw Robin Pinger place fifth in the girls 100 breast stroke (1:14.09), Lainey Visscher place sixth in the girls 100 backstroke — in a team record time of 1:04.10, and Brian Frazier place 16th in the boys 100 breast stroke — in a team record time of 1:06.97.

And on the final day, Oregon City’s medley relay team finished 11th.

Oregon 12-and-Under

Long Course Championships

Oregon City’s younger swimmers made some waves July 19-20 when they traveled to Bend for the 12-and-Unders Oregon Long Course Championships.

OCSC’s 10-and-under boys relay team of Conner James, Quinlan Gould, Lucas Gornick and Artyom Kaydalin turned a few heads on the first day when they swam the 200 freestyle relay in 2:34.09, good for sixth place.

Maggie Metcalf placed fifth in the 100 butterfly and 14th in the 50 backstroke; Quinlan Gould placed seventh in the 9-and-under 50 breast stroke and 14th in the 50 backstroke; James placed 11th in the 10-and-under 100 butterfly; Gornick placed eighth in the 10-and-under 50 breast stroke; Kaydalin placed 16th in the 10-and-under 50 backstroke; and Scotty Visscher placed 15th in the 12-and-under 100 butterfly and 200 individual medley.

Oregon City’s 10-and-under boys relay team continued on track in the 200 medley relay on the second day of the championships, clocking 2:56.26 and placing fifth.

Scotty Visscher had a big second day, dropping his 50 butterfly time by an unheard of 3.7 seconds to finish second overall in 32.09, a team record by nearly a second. He also placed 12th in the 100 breast stroke and 12th in the 50 freestyle.

Kaydalin had PRs and placed 13th in the 200 freestyle, 100 breast stroke and 50 freestyle.

Metcalf placed 10th in the 50 butterfly and 11th in the 100 backstroke; Quinlan Gould placed 11th in the 100 backstroke and 16th in the 50 butterfly; and Emma Gould placed 14th in the 12-and-under girls 50 butterfly.

Oregon Long Course

Championships

The Orcas made some noise at the Oregon Long Course Championships, held July 26-27 in Gresham.

Laura Laderoute was a state champion in the girls 15-and-under 100 backstroke, where she outclassed the field with a 1:06.11 clocking.

Brian Frazier earned runner-up honors in the 15-and-over boys 100 breast stroke, breaking the OCSC team record a second time with an effort of 1:06.59.

Kate Laderoute earned second place in the 13-and-under girls 100 butterfly, with a personal best of 1:09.60; and she placed second in the 400-individual medley in 5:19.50. The longer medley race was new to her this season.

Kate also placed fourth in the 13-and-under 100 individual medley (2:33.87) and sixth in the 200 butterfly.

Jackie James placed eighth in the 14-year-olds 200 backstroke (2:43.79); Parker Kilstrom placed seventh in the 15-and-over mens 200 butterfly and 15th in the 200 freestyle — in a four-second PR of 2:05.85.

Junior Nationals

Lainey Visscher and Robin Pinger went on to Junior Nationals, where they competed with the top 18-and-under swimmers in the nation.

Pinger placed 58th in the 100 breast stroke and 73rd in the 200 breast stroke.

Visscher broke team records in every event she swam, competing in the 200 backstroke, 100 freestyle, 100 butterfly and 100 backstroke. She placed 25th in the 200 backstroke in 2:18.25, falling just short of the bonus final.

Kate Laderoute went on to represent Oregon in the Western Zone Championships, competing with the best swimmers in the state. Oregon placed fifth out of 18 teams.

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