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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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Oregon High School wrestling scoreboard




Class 6A State Championships

(Memorial Coliseum)

TEAM SCORES: 1. Roseburg 272-1/2, 2. West Linn 107-1/2, 3. Hillsboro 95, 4. Grants Pass 82, 5. David Douglas 75, 6. Oregon City 69, 7. Century 57-1/2, 8. Forest Grove 55, 9. North Medford 54, 10. Glencoe 52, 13. Clackamas 49, 16. Centennial 38, 21. Canby 31, 24. Gresham 28, 26. Barlow 26-1/2, 29. Lake Oswego 17, 35. Lakeridge 1.



1. Bennett Mesa, Roseburg; 2. Christian Guerra, FG; 6. Andrew Curry, David Douglas.

Mesa dec. Guerra 10-3.


1. Casey Coulter, Grants Pass; 2. Nate Johnson, Glencoe.

Coulter dec. Johnson 4-0.


1. Joel Timmons, Westview; 2. Devin Poppen, Oregon City; 3. Cahleb Gonzales, LO; 6. Johnny Nguyen, Clackamas.

Timmons dec. Poppen 8-5.

Poppen dec. Tommy Dill, Roseburg 7-0 in the semifinals, after advancing through a fall over Tristan Lindi of North Medford in 25 seconds and a fall over Louis Palos of McNary in 2:44.

Nguyen lost by 6-5 decision to Bailey Hanthaley of Southridge in the fifth-place final.

In other matches, Nguyen pinned Isaiah Harris, Thurston, in 1:25; lost by 6-1 decision to Timmons; pinned Jeff Whitaker, Tualatin, in 4:33; won by 4-2 decision over Humberto Santana, McKay; and lost by 7-1 decision to Gonzales.


1. Brennan Baccay, Century; 2. Joey Rodriguez, Hillsboro; 6. Austin Brittle, Clackamas.

Baccay dec. Rodriguez 7-3.

Brittle lost by injury default to Logan Holmquist of Sprague in the fifth-place final.

In other matches, Brittle lost by fall to Dreagn Bennett, Sprague; dec. Justice Racca, Glencoe, 7-2; dec. Jonathon Phelps, McNary, 3-0; dec. Aaron Webb, Thurston, 7-3; and lost by fall in 2:33 to Trajan Hurd, Grants Pass.


1. Cole Van Anrooy, Roseburg; 2. Amari Sengsavanh, Century.

Van Anrooy pinned Sengsavanh in 1:53.


1. Lane Van Anrooy, Roseburg; 2. Spencer Stokes, Sunset.

Van Anrooy dec. Stokes 13-3.


1. Tim Harman, West Linn; 2. Chandler Michael, Barlow; 4. Rick Molinari, David Douglas.

Harman dec. Michael 6-3.

Harman won by 8-1 decision over Kyle Flagor, Roseburg, in the semifinals, after advancing through a 17-5 decision over Jordan Bellon, Grants Pass, and a 17-2 third-round technical fall over Matt McCarthy, Newberg.


1. J.T. Barnes, McMinnville; 2. David Harker, Roseburg; 6. Jacob Taylor, West Linn.

Barnes dec. Harker 11-4.


1. Colby Winnett, Gresham; 2. Ian Thomas, Roseburg; 3. Ryan Anderson, West Linn.

Winnett dec. Thomas 3-2.


1. Haydn Maley, Roseburg; 2. Tanner Fischer, Oregon City; 6. Gabe Ellicott, Oregon City.

Maley dec. Fischer 7-5.

Fischer won by fall in 3:29 in his semifinal match with Maurice McSwain, Aloha, after advancing through a 3:43 fall over Joseph McRae, Southridge; and a 9-1 decision over Franklin Giannone, Tualatin.

Ellicott lost by 3-1 decision to Brandon Morgan of Thurston in the fifth-place final.

In other matches, Ellicott decisioned Morgan 8-2; lost by 6-5 decision to McSwain; pinned McRae in 50 seconds; won by 5-1 decision over Brad Pfeifer, Clackamas; and lost by 9-8 decision to Cavin Gillispie, Crater.


1. Max Hane, Roseburg; 2. Zach Hammerschmith, McNary; 3. Michael Griffin, Oregon City; 5. Thomas Ayala-Wooden, David Douglas.

Hane dec. Hammerschmith 12-6.

Griffin dec. Ty Cavender, Hillsboro, 5-1, in his third-place final.

In other matches, Griffin dec. Marcus McGovern, Sheldon, 5-1; dec. Luke Goessens, Tualatin, 9-3; lost by 10-6 decision to Hane; and won by 4-1 decision over Ayala-Wooden.


1. Trenton Wilson, North Medford;

2. Cameron Schmitz, West Linn.

Wilson dec. Schmitz 7-4.


1. Osawaru Odighizuwa, David Douglas; 2. Dakota Church, Newberg; 3. Kyle Anderegg, Clackamas; 5. Noah Bagley, West Linn.

Odighizuwa dec. Church 2-1.

Anderegg won by 1-0 decision over Tyler Kailiuli, Roseburg, in the third-place final.

In other matches, Anderegg defeated Evan Smith, Newberg, by 20-5 third-round fall; lost by 3-2 decision to Kailiuli; won by 6-0 decision over Jose Contreras, Gresham; won by 2-0 decision over Tyler Cox, Southridge; and won by 3-1 decision over Bagley.


1. Michael McGuire, Centennial;

2. Alejandro Sandoval, Canby; 4. Ellis Eaton, West Linn; 6. Zach Jett, Clackamas.

McGuire defeated Sandoval by 6-5 decision in overtime.

Jett lost a 7-6 decision to Cortez Rodelo of Aloha in the fifth-place finals.

In other matches, Jett pinned Dom Harris of South Medford in 1:20; won by 6-3 decision over Noah Spencer, Westview; lost by 6-3 decision to Sandoval; and lost by 2-1 decision to Eaton.



Class 5A State Championships

(Memorial Coliseum)

TEAM SCORES: 1. Hermiston 174,

2. Dallas 145-1/2, 3. Lebanon 134,

4. Eagle Points 111-1/2, 5. Sandy 97,

6. Churchill 86, 7. Mountain View 72-1/2, 8. Jefferson 71, 9. Sherwood 70, 10. West Albany 64, 15, Parkrose 49,

19. Liberty 38, 21. St. Helens 24,

24. Wilsonville 20, 26. Putnam 12.


1. Liam Tarvin, Hermiston; 2. Conner Duhn, Mountain View; 4. Ethan Wendell, Liberty.

Tarvin dec. Duhn 12-2.


1. Andrew Nelson, Lebanon; 2. Halen Jolley, Sherwood; 4. Kyle Grahn, Sandy.

Nelson dec. Jolley 4-3.


1. Isaac Aguilar, Hermiston; 2. Jake Ayers, Churchill; 4. Dakota Peterson, Sandy.

Aguilar dec. Ayers 9-6.


1. Christian Marquez, Hood River; 2. Matt Hofenbredl, Dallas.

Marquez dec. Hofendredl 4-2.


1. Alex Rich, Crescent Valley; 2. Jasiah Williams, Jefferson.

Rich dec. Williams 5-3.


1. Joshua Reyes, Parkrose; 2. Kaleb Winebarger, Mountain View.

Reyes dec. Winebarger 13-4.


1. Ryan Spencer, Dallas; 2. Tracy Pitcher, Mountain View.

Spencer dec. Pitcher 6-3.


1. KiAnte Davis, Lebanon; 2. Hunter Dehlin, Liberty; 3. C.J. McKinnis, Sandy; 5. Myles Terry, St. Helens.

Davis dec. Dehlin 5-2.


1. Hunter Koeptner, Eagle Point; 2. Kyle Hammond, Cleveland; 3. Andrew Rice, Sherwood.

Koeptner pinned Hammond in 1:47.


1. Colton Sallee, Lebanon; 2. Devin White, Sandy.

Sallee dec. White 5-1.


1. Haszell West, Jefferson; 2. Jeremy Funk, Sandy.

West dec. Funk 13-3.


1. Samuel Shields-Colbray, Hermiston;

2. Jackson Soto, West Albany; 3. Ryan Jurgens, Sherwood; 5. Justin Hamilton, Wilsonville.

Shields-Colbray dec. Soto 7-3.


1. Mason Montgomery, Ashland; 2. Steely Smith, West Albany; 5. Hunter Sexsmith, Parkrose; 6. Juan Hernandez, Putnam.

Montgomery dec. Smith 3-1.

Hernandez was pinned by Sexsmith in 2:37 of the fifth-place finals.

In other matches, Hernandez won by 10-6 decision over Kyle Snyder, Dallas; won by 14-6 decision over Dane Mury, Springfield; was pinned by Smith in 1:02; and lost by 14-9 decision to Michael Finn, Hermiston.


1. Semise Kofe, Roosevelt; 2. Cody Frost-Eisenberg, Ashland; 6. Luise Rodriguez, Liberty.

Kofe dec. Frost-Eisenberg 4-2.



Class 4A State Championships

(Memorial Coliseum)

TEAM SCORES: 1. Crook County 406-1/2, 2. Henley 159, 3. Scappoose 139-1/2, 4. North Marion 63, 5. Marshfield 60-1/2, 6. Elmira 59, 7. La Grande 57,

8. tie Cascade and Newport 55,

10. Tillamook 53, 14. tie Estacada 46,

16. Gladstone 44-1/2, 34. tie Molalla and Madras 1.



1. Cole Rohan, La Grande; 2. Francisco Barrera, Ontario.

Rohan dec. Barera 3-2.


1. Trayton Libolt, Crook County; 2. Collin Purinton, Banks.

Libolt dec. Purinton 4-3.


1. Kurt Mode, Crook County; 2. Jacheal McMillon, Gladstone.

Mode dec. McMillon 14-0.

McMillon dec. Logan Humphrey, 7-5, in the semifinals.

In other matches, McMillon won by 6-2 decision over Jordan Taylor Of Stayton, and by 2-1 decision over Quinton Hook of Henley.


1. Thaddeus Nelson, Marshfield; 2. Brent Bannon, Crook County; 3. Donald Wenlund, Estacada.

Nelson pinned Bannon in 58 seconds.


1. Zech Bresser, Henley; 2. Hayden Bates, Crook County; 5. Kyle Kintz, Gladstone.

Bresser dec. Bates 5-2.

Kintz dec. Cole Skramstad, McLoughlin, 15-6 in the fifth-place final.

In other matches, Kintz lost by 8-4 decision to Skramstad; won by fall in 1:52 over Cole Cade, Cascade; won by 6-4 decision over Garth Evenson, Elmira; won by 6-2 decision over Dylan Elder, Sweet Home; and lost by 5-0 decision to Logan Week, Tillamook.


1. Conner Noonan, Henley; 2. Lane Stigall, North Marion.

Noonan dec. Stigall 7-3.


1. Collbran Meeker, Crook County;

2. Joshua Long, Astoria.

Meeker pinned Long in 3:27.


1. Tyler Berger, Crook County; 2. Ben Gadbois, Scappoose; 4. Tyler Saucedo, North Marion.

Berger pinned Gadbois in 3:33.


1. Spencer Crawford, Cascade;

2. Brendan Harkey, Crook County.

Crawford dec. Harkey 5-1.


1. Ismael Rubio, Phoenix; 2. Clark Woodward, Crook County; 4. Luke Youngberg, Estacada.

Rubio dec. Woodward 10-2.


1. Isaiah Goodrich, Scappoose;

2. Gunnar Robirts, Crook County;

6. Logan Good, Gladstone.

Goodrich pinned Robirts in 4:58.

Good lost to Swindle by fall in 2:33 of the fifth-place final.

In other matches, Good lost by fall in 5:38 to Aaron Swindle, Crook County; won by fall in 4:35 over Ben Terry, Sweet Home; won by 10-6 decision over Robby Duprau, Newport; won by 4-1 decisin over Colt Christensen, Ridgeview; and lost by 20-4 second-round technical fall to Chase Anderson, Klamath.


1. Boomer Fleming, Ridgeview; 2. Matt Engholm, Elmira.

Fleming pinned Engholm in 1:06.


1. Trevor Rasmussen, Crook County;

2. Devin Ray, Scappoose

Rasmussen pinned Ray in 4:52.


1. Zane Wardwell, Elmira; 2. Jason Williams, Crook County; 4. Brennan Patterson, North Marion.

Wardell pinned Williams in 4:49.