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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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FootGolf comes to Clackamas County


Soccer balls are flying at Sah-Hah-Lee Golf Course -

Golfers at Sah-Hah-Lee Golf Course in Clackamas have been doing a double take in recent weeks, as they see young people kicking soccer balls on the fairways.

Sah-Hah-Lee is among a handful of golf courses in Oregon that has opened its fairways to the relatively new sport of FootGolf.

Photo Credit: PHOTO BY JOHN DENNY - Tayler McCamman putts on the second FootGolf hole at Sah-Hah-Lee, while Tahni Harr looks on. The FootGolf cup is 21 inches in diameter and players use a standard soccer ball.The rules are pretty much the same as in regular golf, except FootGolfers play with a soccer ball and they advance the ball with their feet, instead of with a club. FootGolf greens are situated on the course, near the regular golf greens.

Glendoveer in Portland, Mallard Creek in Lebanon and Awbrey Glen in Bend are the only golf courses in the state besides Sah-Hah-Lee that have opened up their fairways to FootGolf. Sah-Hah-Lee saw its first FootGolfers on July 19.

Photo Credit: PHOTO BY JOHN DENNY - Tayler McCamman attacks the ball as she tees off on the ninth hole at Sah-Hah-Lee. FootGolf players use the same tees as golfers, but they have their own greens, which are situated near the regular golf greens.“It’s a growing sport,” said Steve Lisac, owner of Sah-Hah-Lee. “It just started in Washington last fall and they’ve already got it on 15 courses. There are something like 300 courses that offer it nationwide.”

Lisac says that par 3 courses like Sah-Hah-Lee are a great fit for the game.

“Most people can’t kick a soccer ball 100 yards, so many of our par 3’s become par 4’s or par 5’s,” he said. “A par 54 golf course turns into a par 72 FootGolf course.”

“We had 115 individual plays in our first nine days, and we’re getting a few more people every night, as the word gets out,” said Sah-Hah-Lee assistant pro Nick Pileggi.

Pileggi says he has introduced youngsters to the sport at his junior golf camp.

“It’s a little faster pace [than golf],” said Pileggi. “Our hope is that we can use it as a way to introduce kids to golf. Everyone that’s played seems to like it.”

“Our vision is that mom and dad play golf, while their kids play FootGolf in the same foursome,” Lisac says. “It’s all about growing the game.”

Lisac noted that Sah-Hah-Lee also has an 18-hole mini-golf putting course to help introduce people to the game.

Tayler McCamman and Tahni Harr, teammates on Clackamas Community College’s successful soccer team, were out playing 18 holes of FootGolf together at Sah-Hah-Lee in late July.

“It’s fun,” said Harr, who will be studying business at Washington State University this fall. “I like it. It’s quick, and you can be outside in the sun....

“The only thing I don’t like about it is the price. It sucks, if you’re a college student. If it didn’t cost so much, I’d do it more.”

“It’s fun,” said McCamman, who is transferring to Mt. Hood Community College this fall to study physical therapy. “I like it a lot. I’d do it all the time if I had the money. If it was like maybe seven bucks, I’d come twice a week.”

Asked if she thought playing FootGolf might help her soccer game, Harr said. “Not much, except maybe your free kick.”

“The people who play [KickGolf] tend to be people who have played soccer,” said Pileggi. “They’re young, or middle-age.”

Photo Credit: PHOTO BY JOHN DENNY - Playing the relatively new sport of FootGolf with her friend Tayler McCamman, Tahni Harr found the water on the 125-yard third hole at Sah-Hah-Lee Golf Course. The Clackamas par 3 golf course added FootGolf to its regular golf and mini-golf offerings in mid-July.“We started it here May first and it’s becoming pretty popular,” said Evan Lundgren, golf assistant at Glendoveer. “We had 800 rounds in July, and that’s pretty good, considering we just do it two days a week [Tuesday and Saturdays], and after 3 p.m.”

Lundgren said that the average age of FootGolfers at Glendoveer has been 18 to 35 years of age.

Glendoveer lists its course record for FootGolf at 6-under-par 66.

Glendoveer will host its first major FootGolf tournament, the Playworks Charity FootGolf Open, on Saturday, Aug. 16.

Organized FootGolf is said to have originated in the Netherlands in 2009. It began to take hold in the United States in 2011.

Sah-Hah-Lee opens its fairways to FootGolf at 4 p.m. every day of the week, except for Fridays. They’ll also allow FootGolf play, by reservation, at any time on Mondays and Thursdays.

FootGolf green fees at Sah-Hah-Lee are $8.50 for nine holes and $15 for 18 holes for adults; and $7 and $12 respectively for youth 15-and-under.

Players can provide their own standard-sized soccer ball for play, or they can rent a soccer ball at the course.

To reserve a FootGolf tee time at Sah-Hah-Lee, phone 503-655-9249, or visit the website at www.sah-hah-lee.com.