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Brought to you by John Sciarra, Bernard's Garage - Automotive INSIDER -


BERNARD'S GARAGE - John SciarraWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's here and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

Brought to you by John Sciarra, Bernard's Garage - Auto Repair INSIDER -


John Sciarra, Bernard's GarageWhat’s less fun than getting stuck in a nasty traffic jam? Getting cooked in your car on a hot day.

Summer's right around the corner and 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, the system may need to be recharged. Manufacturers used to use a type of refrigerant known as Freon. Now, manufacturers use R-134a to keep things cold in the cabin.

Working on a vehicle’s 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 peripheral components at the same time.

Bernard’s, which has been in business since 1925, services our clients’ foreign, domestic, hybrid and electric cars, trucks, vans and motorcycles. We offer free pickup and delivery for our customers’ convenience.

Plan ahead and stay cool this season!

Bernard’s Garage

2036 SE Washington St., Milwaukie

503-659-7722

>bernardsgarage.com/

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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Glads rally back from a 16-0 deficit

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Gladstone fires up in the second half to drop Banks, while La Salle ekes out a 22-21 win over Siuslaw


by: JONATHAN HOUSE - Gladstone linebacker Oscar Sanchez pressures Banks senior quarterback Graysen Partain in Fridays state playoff game with the Braves. Sanchez forced a fourth-quarter fumble that resulted in a touchdown that put Gladstone on top for the first time in the game.The third-ranked Gladstone Gladiators were in state-championship form for a half and it proved enough, as the Gladiators rallied from a 16-0 first-half deficit to beat 14th-ranked Banks 27-16 in a first-round game of the Class 4A high school football playoffs, played at Gladstone on Friday.

The Gladiators struggled to mount any kind of an offense in the first half. They picked up their first first down with just 4:02 remaining in the first half and their only scoring threat of the half came with 33 ticks left on the first-half clock, when Banks halted a drive with a pass interception at the Banks 17.

It was like night and day in the second half, as the Gladiators started the third quarter like a house afire, taking the opening kickoff and marching 77 yards to the Brave end zone in 14 plays.

Dalton Moe’s nine-yard sprint to the end zone trimmed the Braves’ lead to 16-6.

Later in the quarter, the Gladiators put together a 68-yard, seven-play scoring drive, with Dakota Hollingsworth doing the honors from the 5. Stetson Richardson’s on-target PAT kick made it Banks 16, Gladstone 13.

And Moe brought Gladstone fans to their feet in the opening seconds of the fourth period when he returned a fumbled pass reception 42 yards to the end zone for Gladstone’s first lead of the game, at 20-16.

A short time later, Handsome Smith busted a 54-yard run down the left sideline, making it 27-16 Gladstone, and the game belonged to the Gladiators.

Banks penetrated just inside the Gladiator 10 as time ran out, but that was the Braves’ only threat of the second half.

“We had a week off [between games] and in the first half we were jittery,” said Gladstone senior co-captain D.J. Williams. “We had the butterflies....

“When we got together at halftime everybody looked frustrated. I said we just need to settle down and play our game, and that’s what we did. We came out in the second half and played Gladiator football.”

“In the first half, everyone was up tight and we were playing not to lose, instead of playing to win,” Moe said. “In the second half, we upped our intensity and turned that around....

“Banks is an awesome team and they came out playing hard-hitting, smash-mouth football. I’m happy that we were able to respond the way we did.”

“We came out hard in the first half,” said Banks senior co-captain Dakota Kemper. “In the second half we came out a little too cocky, and it ended up costing us the game.”

“We run a speed offense and I think we wore them down,” said Gladstone senior co-captain Ben Hunter.

The first half belonged to Banks. The Braves were all business to start the game. Penetrating the Gladiator defense like a hot knife through butter, the Braves scored on the fourth play of the game, with Kemper doing the honors from the 2.

The Gladiators fumbled the ball away near the midfield stripe on their first possession. And eight plays later, Banks kicker Aaron Streblow split the uprights for a 21-yard field goal and a 9-0 Brave lead.

Banks junior quarterback Garrett Markham capped off a penalty-aided 11-play drive with a four-yard dash to the end zone to make it 16-0 Banks just three minutes into the second period.

Moe’s fumble recovery for a touchdown early in the fourth quarter was pivotal in the turnaround.

“It was a screen pass,” Moe said. “Their kid caught it, but then one of our backers, Oscar Sanchez, came up and stripped the ball. It took a little hop and I got lucky and came up with it. My whole team was blocking, so it was a pretty easy trip to the end zone.”

“I never doubted we could come back and pull it out,” Williams said. “When we play our game and play fast, I believe we can compete with almost anybody.”

Doing nearly all the damage in the second half, the Gladiators finished up with a 318- to 278-yard edge in total offense.

Handsome Smith (8 carries/107 yards), Moe (15 carries/59 yards), Zach Smith (5 carries/50 yards) and Trevor Browning (8 carries/43 yards) headed a balanced Gladiator ground attack that netted 294 yards.

Three Gladstone quarterbacks went 4-for-9 for 34 yards in the air.

Banks senior quarterback Graysen Partain completed 14-of-26 passes for 162 yards and he rushed 13 times for 53 yards. Banks star running back Dakota Kemper netted only 35 yards in 14 trips with the pigskin, well below his average.

Banks, which entered the contest averaging 40 points an outing, finished the season with a 7-4 record.

The win advanced Gladstone (9-1, 4-1) to a quarterfinal game with seventh-ranked North Bend. Gametime is this Friday at 7 p.m. at Gladstone.

The Far West League champion North Bend Bulldogs won big last Friday, dropping 10th-ranked Klamath Union 42-20.

The Bulldogs this season have outscored opponents by an average score of 40-20 en route to a 9-1 record. They are riding a seven-game win string.

The Bulldogs dropped Molalla 58-31 in their first game of the season. Gladstone, which has outscored its first 10 opponents by an average score of 39-12, beat Molalla 47-8 in an Oct. 11 game at Gladstone.

North Bend took La Salle down to the wire in a 32-30 loss to the Falcons in last year’s quarterfinals.

Falcons edge

Vikings 22-21

Second-ranked La Salle escaped with a 22-21 win over 15th-ranked Siuslaw on Friday in a rematch of last year’s state championship game. La Salle prevailed 45-40 in the 2011 final, earning its very first state title in football.

La Salle’s 2012 state-title run nearly came to an end in last Friday’s first-round state playoff game, as the Vikings went up 21-16, when Siuslaw 6-2, 190-pound senior quarterback Jake Thompson scored a touchdown on a short run with just 2:57 to play.

But there was no quit in the Falcons. La Salle quarterback Mark Holenstein found the end zone with 37 seconds to play, and the Falcons claimed the spoils.

There was plenty of action in the fourth quarter of the game. Thompson scored on a 2-yard run three minutes into the final period for a 14-10 Viking lead. Colin Meisner answered for La Salle barely a minute later to make it 16-14 La Salle.

La Salle led 10-0 after a quarter of play, scoring on a 21-yard field goal by Holenstein and a 6-yard touchdown run by Meisner.

Siuslaw answered, with Viking 5-8, 145-pound senior running back Alex Snow scoring on a 24-yard run early in the second period to narrow the gap to 10-7.

The Falcons hurt their own cause with 100 yards in penalties. Siuslaw defenders also made things tough on Holenstein, intercepting the ball three times.

La Salle junior linebacker Ryan Cavanagh had a career night on defense, making 16 tackles.

The Falcons finished the night with a 292- to 264-yard edge in total offense, even with all the penalties.

Holenstein completed 9-of-16 passes for 129 yards, connecting with five different receivers.

Meisner rushed for 129 yards on 20 carries.

Thompson was big for the Vikings, rushing 25 times for 121 yards and completing four passes for 30 yards. Snow picked up 94 yards on just 11 carries.

The win advanced the Falcons (8-2) to a quarterfinal game with 11th-ranked Ontario (8-2). Gametime is 1 p.m. Saturday, at La Salle. The Tigers upset eighth-ranked North Valley on the road last Friday, 39-34.