Featured Stories

INSIDERS (Sponsored Content)

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


Other Pamplin Media Group sites

La Salle Prep guys expect to contend with the best in 4A


The Falcons are loaded with talent and experience

by: JOHN DENNY - La Salle senior captains (from left) Sean Hays, Jacob McGraw and Alex Soberanis have high expectations for the 2012-13 boys basketball season.The La Salle Falcons should be the team to beat in Tri-Valley Conference boys basketball in 2013.

The Falcons are loaded with talent and they sported a 5-1 record through play Dec. 19, their only loss a 61-51 setback at the hands of No. 2-ranked Cascade. They kept pace with Cascade for three quarters, after spotting the Cougars an 18-6 advantage to start the game.

Through play Dec. 19, La Salle had wins over Class 3A power Valley Catholic (56-48), Elmira (60-54), Stayton (69-30), Banks (72-44) and over Franklin (80-35).

The Falcons return four starters from last year’s varsity that came within a game of reaching the Class 4A State Tournament, and the veterans are joined by a group of talented players up from a jayvee team that went 22-2.

“I think that last year, with [2012 graduates] Daniel Lashbaugh and Justin Stangel, we were better on paper,” La Salle coach Jared Curtiss said. “But I think this year’s team is a better team. We play better together; we make that extra pass.”

Curtiss added, “I think the kids’ goal is to win league, get to state and win a trophy. We’re deep, and I think it’s doable.”

Curtiss says he sees his Falcons and Molalla as the preseason favorites, although he cautions, “both Gladstone or Madras are capable of beating us.”

Seniors Alex Soberanis (5-8, point guard), Jacob McGraw (6-5 guard/forward), Valentin Gashongore (6-1 guard) and Sean Hays (6-8 post) return to start for the Falcons.

“Just like last year, we have a ton of talent,” Hays said. “But I think we’ll get better results. The team chemistry is a lot better. We play together as a team. It’s more like we’re playing for ‘we,’ not ‘me,’ like last year.”

McGraw, senior letterman Ian Johnson (5-11 guard) and Hays have headed up the Falcons’ scoring in early preseason, averaging 16, 13 and 11 points respectively. But the Falcons have also displayed depth, with eight or more players scoring in most games.

“We’re 10 deep,” Hays said. “We’ve got 10 kids who could start for any 4A team in the state....”

McGraw, who has signed with Air Force, has been shooting over 50 percent from the field.

Johnson averaged 63 percent field goal shooting, while cashing in six times from 3-point land, in La Salle’s first four games.

Hays has been a force on the inside, making close to 60 percent of his shots from the floor, while averaging eight rebounds and two blocked shots a game.

Led by Soberanis (3.3 apg), La Salle’s team is averaging 16 assists an outing.

The Falcons also return senior lettermen Mark Holenstein (6-1 guard) and Colin Meisner (5-10 guard). Meisner will be out of action until late January because of a football injury.

La Salle also has a transfer from Central in 6-5 sophomore guard Reece Wible.

Moving up from last year’s successful jayvee team are seniors Jake Maes (5-10 guard, point guard) and Austin Swift (6-3 post), juniors Luke Kolln (6-0 guard) and Thomas Callahan (6-5 post), and sophomores Brandon Falk (6-4 post) and Keeston Smith (6-4 post).

Smith has been sharing a starting guard position with Gashongore.

“We’ve got to take it a game at a time, but our main focus is [making the state tournament at] Gill Coliseum,” Soberanis said. “That’s what we’re working for.”

“Our main goal is getting to Gill, but we also want to win league,” Hays said. “Except for Molalla, we should beat every team in the league easily, if we play to our ability.... We lost to Molalla by 3 in the summer. I missed that game because of summer baseball and football.”

“They play really physical and they are very well coached,” Soberanis said of Molalla.

Curtiss said he got his first indication that the Falcons might be successful this season last summer.

“We played a lot of 6A and 5A teams and we went 36-6 over the summer,” Curtiss said. “We were 9-1 against 6A and 5A teams. We lost to Tualatin by four, and we were missing McGraw and Hays in that game.”’

Among the 6A teams they defeated in summer ball were Clackamas, David Douglas, Barlow, Reynolds and Centennial.

“When we beat Clackamas [in summer basketball], that was like the starting point of knowing we could do something big,” said McGraw, who transferred to La Salle from Clackamas last season.

Asked the key to accomplishing their goal of reaching Gill Coliseum, Hays said, “Hard work. And it all starts in practice.”

The Falcons vie in a tournament at Sisters Dec. 27-30.

They host Scappoose on Jan. 4, Seaside on Jan. 8 and Astoria on Jan. 11 in their final tuneups for their Jan. 15 Tri-Valley Conference opener at Gladstone.