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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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An historic night for Milwaukie

Richard Ramsey is like greased lightning in a 46-26 win over cross-town rival Putnam


by: JONATHAN HOUSE - Milwaukie quarterback Richard Ramsey slips an attempted tackle by Putnam senior lineman Moein Rezaei (54) in last Fridays 46-26 win at Putnam, while teammate Kendrick Bourne throws a block. Ramsey had a big game, as he led the Mustangs to victory, rushing for 245 yards and two touchdowns, and passing for 166 yards and three touchdowns.It was an historic night for Milwaukie High School football Friday, as the Mustangs handled their cross-town rivals from Rex Putnam 46-26.

With the win the Mustangs improved their overall record to 6-2, assuring themselves of their first winning season since 1991. The win also put the Mustangs at 4-2 in Northwest Oregon Conference play and gained them the inside track for a top-three finish in league.

Richard Ramsey last Friday proved the difference for the Mustangs in a game that was a lot closer than it needed to be. The 5-10, 190-pound senior helmsman played a part in five of the Mustangs’ seven touchdowns, rushing for 245 yards and two touchdowns, and passing for 166 yards and three touchdowns. He also had touchdown runs of 55 yards and six yards that were called back because of penalties.

The Mustangs out-gained their hosts 610- to 287 yards in total offense. But because Milwaukie had 140 yards in penalties and four turnovers, it was still anybody’s game well into the second half.

It was a six-point game, with Milwaukie up 32-26, when Ramsey broke loose for a 48-yard touchdown run with 2:18 remaining in the third period.

Ramsey worked magic all through the game, using his athleticism, agility and lightning speed to shed Putnam defenders like raindrops off a duck’s back. There was more than one long run on which half a dozen defenders got a hand on Ramsey but couldn’t bring him down.

Ramsey scored the Mustangs’ first touchdown of the game on a play in which it appeared that he was going to get thrown for a big loss. When he picked up a fumbled shotgun snap 20 yards behind the line of scrimmage on the play, he was being chased by four or five defenders. But he got away and raced down the left sideline 70 yards to the end zone untouched.

And, faced with fourth-and-goal at the Putnam 20, Ramsey evaded a host of blitzing defenders and launched a prayer to Kendrick Bourne in the end zone for the Mustangs’ final touchdown of the game. He then ran for the two-point conversion following the touchdown to gain the Mustangs their 20-point margin of victory.

‘You can’t stop him.

You can’t stop him....’

Milwaukie fans were repeatedly chanting: “You can’t stop him. You can’t stop him....,” and “We love Richard. We love Richard....”

“He’s a good athlete,” said Putnam senior co-captain Tucker Fleischmann. “He’s quick, and he’s a slippery guy, whether or not raining.”

“He’s amazing!” Milwaukie senior co-captain Jake Leary said. “I love watching him run. When I get my block and look up and see him running down the field, I feel great!”

Friday’s win at Putnam had special meaning for Leary.

“It means a lot because it’s the first time I’ve ever beaten Putnam in my career,” he said, noting that he first did battle against a Putnam team when he was in the third grade.

No question. Ramsey did play a major role in last Friday’s Mustang victory. But he didn’t do it alone.

by: JONATHAN HOUSE - Milwaukie junior Robert Akil (11) follows lead blocker Chris Besaw (32) as Akil picks up big yardage in Fridays game with cross-town rival Putnam.Milwaukie 5-10, 175-pound junior running back Robert Akil had a breakout game, rushing for a career-high 139 yards and scoring two touchdowns. He broke a 57-yard run for the Mustangs’ second touchdown of the game.

Putnam athletic standout Deshawn Stephens guarded Bourne tough all night, but the Mustang senior receiver still hauled in five passes for 92 yards and three touchdowns.

And the Mustang defense battled tough in the trenches on a number of Kingsmen drives, stopping the Kingsmen on downs inside the Milwaukie 31-yard line four times. Bourne and his teammates held Stephens to just three catches for 15 yards and 52 yards rushing. And Stephens scored just one touchdown.

Junior linebackers Chris Besaw (6 solo tackles, 3 assists, 3 quarterback sacks) and Brenton Oten (6 solo tackles, 3 assists, one sack) were Milwaukie’s defensive leaders.

Battling the rain as well as the Mustangs, Putnam quarterback Max Bailey completed 14-of-34 passes for 150 yards, with scoring strikes to Stephens, Fleischmann and Taylor Lewis.

Fleischmann made six catches for 88 yards and he rushed 14 times for 32 yards; Lewis made five catches for 39 yards, and he picked up 37 yards in 11 trips with the pigskin.

Putnam senior defensive back Nick Parr intercepted passes at the Kingsmen 10-yard line in the first quarter and at the Kingsmen 41-yard line in the third stanza.

Putnam senior lineman Todd Weiderhold recovered a Mustang fumble at the Milwaukie 23 in the first quarter, and Putnam senior defensive back Devin Hager intercepted a pass at the Mustang 19 in the third quarter.

First half is

hotly contested

The game was a hotly contested battle in the first half.

The Kingsmen scored on their first possession, taking the opening kickoff and marching 63 yards in 10 plays, with Lewis scoring on a 15-yard reception. Leary blocked the PAT kick.

The Mustangs scored on their second possession, the long run by Ramsey after he had recovered his own fumble on a shotgun snap.

Barely a minute later, Fleischmann beat Milwaukie’s defensive coverage, hauled in a pass and raced 43 yards to the end zone to put Putnam up 13-6.

With the first quarter winding down, Akil busted his 72-yard run. Ramsey passed to Bourne for the two-point conversion, and the Mustangs were up 14-13.

After stopping the Kingsmen on downs, the Mustangs drove 81 yards in 10 plays, with Akil doing the honors from the 3, for a 20-13 Mustang advantage.

The Kingsmen were quick to answer, with Fleischmann leaping into the end zone from one yard out to trim Milwaukie’s lead to 20-19.

Bourne returned the ensuing kickoff 41 yards to the Milwaukie 45. And just two plays later, Bourne turned a short sideline pass into a 26-yard touchdown pass play, giving Milwaukie a 26-19 lead at the half.

Milwaukie took the second-half kickoff and marched 59 yards to the end zone in just five plays. Ramsey hit a streaking Bourne at the goal line on a 17-yard pass play for the score, making it 32-19 Milwaukie.

Hager picked off a wayward aerial near the midpoint of the third period and returned it to the Milwaukie 19, setting up a nine-yard scoring strike to Stephens. Bella Geist’s PAT kick trimmed the Mustang lead to 32-26.

Ramsey answered with his 48-yard sprint to paydirt and with his 20-yard scoring strike to Bourne, and the game belonged to the Mustangs.

Trailing only Sherwood (8-0, 6-0) and Wilsonville (6-2, 5-1) in the NWOC standings, Milwaukie (6-2, 4-2) and Putnam (4-4, 4-2) conclude the regular season with home games this Friday. The Kingsmen host Sherwood, while the Mustangs entertain the struggling St. Helens Lions (1-7, 0-6).

Heading into Friday’s games, Sherwood is ranked No. 1 in the state in Class 5A, and Wilsonville is ranked fifth. Milwaukie is ranked 11th and Putnam is ranked 19th.

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