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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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Fighting Fillies see final drive come up short


A holding penalty stalls out the teams last comeback chance in 20-14 loss to the Portland Shockwave

by: PAMPLIN MEDIA GROUP: DAVID BALL - Fighting Fillies running back Latasha Mitchell finds open ground during Saturdays 20-14 home loss to the Portland Shockwave.The Portland Fighting Fillies were a few first downs away from scoring the winning touchdown Saturday night when Portland Shockwave linebacker Leah Hinkle lowered her shoulder and brought the come back to a shattering stop.

Trailing 20-14, the Fillies took possession at their own 36-yard line with 5:38 on the clock. It was make or break time.

The Fillies moved the chains on solid back-to-back runs through the middle by C.J. Wilson before a holding penalty stalled the team out at midfield. Quarterback Cassie Dunsire pulled down the ball on 3rd-and-12 and sprinted around the edge before getting knocked out of bounds five yards short of the marker.

Facing 4th-and-5, Dunsire took a quick three-step drop with her eyes downfield before giving the ball up on a delayed hand-off. Wilson charged through the middle a few strides before running into a brick wall. Hinkle wasn’t fooled by the deception and had anchored herself in the middle of the field, lowering a shoulder into the ball carrier and burying her into the turf two yards short of the first down.

“We had to keep our wits about us and make the right reads — stay home, stay disciplined,” Hinkle said. “We were definitely feeling the pressure to make a stop.”

The Shockwave took over and ran out the clock when QB Veronica Ferguson used a hard count to draw the Fillies offsides on 4th-and-1. Running back Rebecca Dawson set up the short fourth-down chance with a 13-yard scamper around the left side on the previous play.

The Shockwave (1-1) is off next week before travelling to Tacoma (0-2) on April 26. The Fillies (1-1) play at Tacoma this coming Saturday.

by: PAMPLIN MEDIA GROUP: DAVID BALL - Fighting Fillies QB Cassie Dunsire fends off Shockwave defensive back Analise Smith with a stiff-arm on her way to a first down.

The Shockwave got off to a quick lead after finding the end zone on its opening drive. Tess Bair hauled in a 14-yard catch over the middle on 3rd-and-2, and Dawson followed with a 15-yard run around the left side. The drive continued with Keky Duren powering through the middle for 10 yards to convert a 3rd-and-7. The team called Duren’s number twice more to plunge over the goal line.

The Shockwave was on the move again moments later after kicker Michelle Petty looped the ensuing kickoff into a hole in the Fillies’ coverage 30 yards downfield. Teammate Nicole Vilarino rushed onto the scene and beat two purple shirts to the ball, sliding to the turf to recover it while being careful to stay inbounds.

“I saw it bouncing on the field and went all out to get there,” Vilarino said. “That was a momentum changer. I gave us the field position to go in and score again.”

Ferguson turned the play into points when she kept the ball around the left side for 3 yards on a 3rd-and-goal play.

The Shockwave were up 14-0 before the Fillies had the chance to hike the ball.

The Fillies tried to answer by driving to the 5-yard line before Shockwave tackle Crystal Steinmueller met the ball-carrier at the line and knocked her back to stop the Fillies on 4th-and-1.

The Fillies would get onto the scoreboard early in the second quarter when Erin Miller cut through the middle of the field to pick off a pass on 4th-and-12. She never broke stride on her way 28 yards to the end zone.

by: PAMPLIN MEDIA GROUP: DAVID BALL - Erin Miller, left, celebrates her 28-yard interception return for a touchdown with teammate Sonya Doolittle.

The Shockwave answered with a length-of-the-field drive that took almost 10 minutes off the clock. Dawson carried most of the load and plunged in from 1-yard out to give her team a 20-7 halftime lead.

“When you come out and run right at somebody it forces them to make adjustments and it’s a slap in the face when you’re able to run it like that,” Dawson said.

She finished with 29 carries for 151 yards, highlighted by a long-gain of 23 yards in the first half.

The Fillies got back within striking distance early in the fourth quarter after escaping a difficult 3rd-and-20 jam. Dunsire found Ashley Kondziela for 14 yards over the middle, setting the stage for a manageable fourth-down, which Dunsire picked up with a 12-yard scramble around the left side.

Latasha Mitchell followed with an 11-yard burst around the left side, setting Dunsire up for a keeper through the middle to bring the Fillies within six points with 10:37 to play.

View a photo gallery from the game at ...