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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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Glads, Jensen at the top of their game

The Glads advance to the semis with a school-record-tying 14th shutout over their league rivals


by: JAIME VALDEZ - Gladstone senior forward Amber Jensen (center) puts the pressure on Molalla goalie Kristina Morris (left) and junior defender Emily Bever (4) in Saturday nights Class 4A quarterfinal game at Gladstone. Jensen turned two hat tricks in playoff games last week and heading into this weeks semifinals she was within a goal of becoming only the fifth girl in Oregon high school girls soccer to have scored 100 goals in her high school career.The defending state champion Gladstone Gladiators were at the top of their game last week, as they advanced to the semifinals of the 2012 Class 6A high school girls soccer playoffs with shutouts of 17th-ranked Cottage Grove (6-0) and sixth-ranked Molalla (3-0).

It was a big week for Gladstone senior leader Amber Jensen, who turned two hat tricks, scoring five goals in the rout of Cottage Grove and all three goals in the shutout of Gladstone’s league rival, Molalla.

“Amber’s been in a zone,” said Gladstone coach Steve Thomas. “She had 12 shots, half our shots [against Cottage Grove]. She doesn’t normally do that. Amber’s playing at a very high level.”

Jensen’s third goal against the Indians was the 99th goal of her high school career.

“I’ve been working [to reach 100 goals] all four years,” said Jensen, who also has 50 career assists. “So it’s kind of a big deal for me. It would mean a lot [to score 100 goals].”

“If Amber gets that 100th goal, she’ll be only the fifth girl in Oregon high school soccer history to have scored 100 career goals,” Thomas said. “[Former Hillsboro star] Tiffeny Milbrett has the state record, with 131.

“Jesuit’s Laura Schott scored 116, Tualatin’s Anna-Marie Popma had 100, and Scappoose senior Ariel Viera has over 100 goals.”

Jensen scored goals at the 23rd, 42nd and 73rd minutes of the Molalla game. The first was set up by teammates Victoria Finley and Cheyenne Stubblefield. Finley crossed the ball in, Stubblefield touched the ball back to Jensen, and Jensen dribbled through two defenders to the end-line, back-heeled the ball, pivoted and left-footed the ball, beating Molalla keeper Kristina Morris down low.

Early in the second half, Kelsey Hathaway stole the ball from a defender and crossed the ball in from the wing to Jensen, who faked out a defender, turned and fired on-frame from just 15 yards out.

Hathaway also assisted on the final tally, crossing the ball in from the wing to Jensen, who made a run and powered the ball home from close range, just as a defender was attempting a challenge.

Jensen had three goals in the first half of the Cottage Grove game, scoring the first just nine seconds into the contest, stealing the kickoff and beating three defenders and the keeper before pounding the ball home.

Jensen also assisted Hathaway on the Gladiators’ fourth goal against Cottage Grove.

Although Jensen did all of the scoring, Saturday’s state playoff win over the Indians was a team effort. Much of the game was played at Molalla’s end of the field, as the Gladiators dominated the possession. Gladstone had a 7-0 advantage in corner kicks, a 20-3 advantage in shots, and a 13-2 advantage in shots on-frame.

The Gladiators so dominated the play that Gladstone sophomore goalkeeper Molly Webster touched the ball only once in the second half, and she had to make only two saves in the game.

“We were first to the ball and we didn’t let them win it,” Gladstone senior captain Taylor Plunkett said. “And we played as a team.”

“The key was definitely getting to the ball first,” Gladstone senior captain Madi Cronin said. “They set up a lot of their goals off of Kristina Morris’ drop kicks and goal kicks. We stepped in front and won those kicks and [Molalla star forward] Claire Thomas didn’t have a chance to get the ball.”

Saturday’s win was the eleventh in a row for Gladstone. It was the fourteenth shutout of the season, tying Gladstone’s season record for most shutouts in a season. The Gladiators have outscored their first 16 opponents this season 67-2, for the best goals-against average in the state this fall.

“It’s one of the best feelings in the world to know we have tied our school record in shutouts,” Plunkett said.

“It feels really good, because we lost five really good starters from last year,” Cronin said. “I don’t think anyone thought at the beginning of the season that we’d come this far.

“To prove we’re just as good, if not better than last year, it’s one of the best feelings in the world.”

Cronin added, “[This game with Molalla] is the closest we’ve come this year to putting a complete game together. We had a few lapses in not marking up on throw-ins, but this is the closest we’ve come to playing a full 80 minutes.”

Molalla senior co-captain Courtney Miller said of the loss to Gladstone: “We have this mental thing with Gladstone, that Gladstone’s always really good. We just couldn’t get past it and get that mental block out of our heads.”

With Saturday’s second-round state playoff win, the third-ranked Gladiators improved to 14-1-1 on the season, and earned a Nov. 13 rematch with second-ranked Scappoose (15-1-0) in the Class 4A semifinals.

The Scappoose Indians dealt the Gladiators their only loss of the season in a Sept. 11 match at Scappoose, winning 1-0.

“I think we can beat them this time, because we know how they play,” Jensen said. “We’ll definitely be ready to play on Tuesday (Nov. 13).”

Thomas said he’d heard that Scappoose’s coach planned to take his star forward, Ariel Viera, and put her on defense, man-marking Jensen.

“Ariel man-marked Amber in the U-18 club championship,” Thomas said. “Scappoose has some other good players besides Ariel and they have a lot of skill, but I think we can take them.”

The Scappoose Indians had their hands full on Saturday, when they had to go to seven rounds of penalty kicks in overtime to get by La Salle, 2-1.

Heading into Tuesday’s game with Gladstone, the Indians were riding a 12-game win string, their only loss in a Sept. 20 preseason game with 2011 Class 3A/2A/1A state champion Oregon Episcopal.

The winner of Tuesday’s clash between the Gladiators and Scappoose will play the winner of a Nov. 13 semifinal between Philomath and Mazama Saturday at Liberty High School for the 2012 Class 4A state title.

Gladstone lost to Mazama in the semifinals two years ago, and the Gladiators beat Philomath in the semifinals last fall.

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