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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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Cody Aker is the new cage boss at Gladstone

He joins the Gladiators after six seasons assisting in a successful Sandy program -


Gladstone High School has a new head boys basketball coach.

Photo Credit: PHOTO BY JOHN DENNY - Gladstone coach Cody AkerCody Aker, 28, was hired in late spring to replace longtime Gladstone coach and educator Ted Yates, who had been head boys basketball coach for 17 nonconsecutive seasons. Yates, who last school year served as athletic director in addition to coaching two math classes, is now full-time athletic director.

“I’ll have some other duties [besides athletic director] which have not been determined yet,” Yates said. “I think one of them will be tutoring kids in math. I hope so, because I like being around kids.”

The 58-year-old Yates said of Aker, “He comes in with a very good background. His dad has been head coach at Wilson for years, so he’s been around athletics forever. It’s certainly been part of his lifestyle. He’s got experience beyond his years. He knows how to dial in with kids, and he’s a fine young man.”

“I’ve had education in my blood from day one,” said Aker. “My dad, Scott Aker, is still coaching basketball at Wilson. He was the athletic director there, but he’s retired from teaching. My mom is community school coordinator, through Portland Public Parks, at Mt. Tabor Middle School.”

In addition to coaching basketball, Cody Aker will teach general biology, and a pilot program in marine biology at Gladstone.

He holds a degree in secondary education from Concordia University (2008), with an endorsement in biology, and a masters degree in curriculum and instruction from Portland State University (2013).

Aker is a 2004 graduate of Wilson High School, where he was a three-sport athlete (cross country, basketball and baseball) and played basketball in his father’s program.

Aker garnered second-team All-PIL honors in basketball. A 3.81 student at Wilson, Aker earned a combination academic/athletic full-ridge scholarship to Concordia, where he started four years, making the Cascade Collegiate Conference defensive all-star team three times.

His senior year at Concordia he was named team MVP and team “defensive player of the year,” and school “male athlete of the year.”

Aker has been assistant coach under Jason Maki at Sandy for the past six years, where together they helped turn the program around.

“The two seasons before Jason and I came to Sandy, 2006-07 and 2007-08, they won only six games,” Aker says. “Our first season there we won five games, and we had double digit wins in each of the next five seasons. The past two seasons we’ve had 19 wins each season. In 2013 we made the final eight of the 5A playoffs; last year we made the playoffs and lost in the first round.”

Of his goals at Gladstone, Aker says, “Short-term, I let the kids make the goals. But we’ve got a strong senior class and I expect that they will have very high aspirations. I think they’ll probably want to contend for the league title and make a deep run in the playoffs. With a team dominated by seniors, I think that those are realistic goals that we can reach....

“Long-term, I want to develop a strong program at all levels.... I would like us to have 20-win seasons. I’d like to have people look at Gladstone as a 4A state power.”

Aker’s Gladiators had experienced a successful summer through play in late June.

“We played 20 games, against 5A and 6A teams, and strong 4A programs, and we finished better than .500,” Aker says. “I like to play bigger schools, because it makes you better.”

The Gladiators went 2-2 during a summer tournament at Canby, defeating 6A teams from Centennial and Reynolds, and playing 6A teams from Roseburg and Century tough in close games.

“Almost half the teams we played [over the summer] were teams from higher classifications,” Aker said.

Aker says his teams at Gladstone will be defense minded.

“Tough half-court defense,” he said. “Limiting teams to just one shot each trip down the floor.”

Aker takes over a program that is in good shape.

Under Yates, the Gladiators last winter went 19-4 and tied La Salle for first place in the Tri-Valley Conference, with a 9-1 record. And in 2012-13 they made the Class 4A State Tournament, after going 5-5 in the TVC (14-11 overall).

“This is an awesome opportunity,” Aker said. “I’m only 28 and it’s been my ultimate goal to be a teacher and head coach....

“I look at my experience in college and at Sandy, and 28 years with my dad as a coach, and I know the effort that’s required to be successful. I’ll work hard to make sure our players know what is required and do everything I can to help them be successful and reach their attainable goals.”

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