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

Local athletes commit on Signing Day


Brosseau inks with the Huskies; Bourne likes Eastern Washington

by: JOHN DENNY - (LEFT TO RIGHT) Stefanie Snow, Rilyn Lewchuk, Beau Brosseau and Sierra VeraCruz signed letters of intent to compete in college athletics during Feb. 6 letter of intent signing ceremonies at Oregon City High School.Four local schools reported athletes signing letters of intent on the Feb. 6 National Signing Day.

Four Oregon City High School athletes signed in a ceremony before their fellow students. Track and field standout Beau Brosseau committed to the University of Washington; Rilyn Lewchuk, a pitcher on Oregon City’s state championship baseball team, signed with Corban University.

Oregon City catcher Stefanie Snow signed to play softball at Walla Walla Community College; Oregon City volleyball player Sierra VeraCruz committed to Clackamas Community College.

Clackamas High School lineman Jon Kenion signed with Southern Oregon University, where he’ll room with Central Catholic recruit Taylor Smith (safety). The two grew up playing youth football together.

Milwaukie High School had a big signing day, with wide receiver Kendrick Bourne committing to 2011 NCAA Division I-FCS national champion Eastern Washington University; Richard Ramsey committing to play defensive back for NJCAA 2011 national finalist Arizona Western College; and wide receiver Trevontae Anderson signing with NCAA Division II Humboldt State. All three received full-ride scholarships.

Rex Putnam defender Kaylee Cde Baca committed to play soccer at Division III College of Saint Benedict in St. Joseph, Minn.

Academics help

Brosseau decide

Brosseau, who also got offers from the University of Oregon, Washington State and Boise State, said he chose the University of Washington, “because they had the best opportunity for me.... The mix of academics and athletics is what sold me.”

Brosseau, who boasts at 3.9 GPA at Oregon City High School, says he plans a major in aeronautical engineering.

“They have one of the top five [aeronautical engineering] programs in the country,” Brosseau said.

Brosseau is Oregon City’s school record holder in the shot put, with a personal best of 61-1.

Brosseau says of his goals for this spring, “I want to have fun and throw far. Hopefully I can make some waves at state.”

Lewchuk says he likes Corban because of the school’s head coach, Jeff McKay.

“The coach runs Baseball Northwest,” Lewchuk said. “He’s a retired professional baseball player and he knows a lot about pitching.”

A 3.2 student, Lewchuk says he is leaning towards a business major, although he is still undecided.

Lewchuk says his goals in baseball at Oregon City this spring are: “To get pitcher of the year, first-team all-state, be a good team leader, and go all the way again this year.”

Snow says she signed with Walla Walla because, “I like the area and I really like the coaching staff. They made me very comfortable during my visit. It feels like home....”

A 3.8 student at Oregon City, Snow says, “I’m undecided about my major, but it will probably be business or psychology.”

VeraCruz, who plays libero and defensive specialist, said of CCC, “I went to a couple of their camps when I was younger, and I really enjoy the atmosphere.”

A 3.2 student, VeraCruz said she is undecided about her major.

Jon Kenion plans

to play right away

“They did a really good job of making me feel at home,” Kenion said of his visit to Southern Oregon. “It was a family environment. I felt like I was already a player there. The school and the community treated me great!”

by: ANGELA FOX - Proud parents Sherry and Brian Vance were on hand on Feb. 6 when their son Jon Kenion accepted a full-ride scholarship to play football at Southern Oregon University.Kenion said of his goals at Southern Oregon, “They’re ranked fifth in NAIA, and I want to win a national championship.”

A two-way starter the past two seasons at Clackamas, Kenion excelled as one of the top defensive linemen in the state, ranking in the top five in quarterback sacks his senior year.

A 3.3 student, Kenion planned for an early graduation and he graduated from Clackamas High School in January. He plans on participating in Southwestern Oregon’s practices this spring.

“They want me to play defensive line and I plan to play right away,” he said.

Kenion says he will major in health and physical education.

“I want to become an athletic director,” he said.

Taylor Smith, who attended Happy Valley Elementary School and Sunrise Middle School with Kenion, rekindled his football relationship with Kenion at the end of the last high school season, when the two were among Oregon high school seniors selected to play against a team from Hawaii in the All-American Academic Bowl.

Bourne commits

to a top program

by: JOHN DENNY - Trevontae Anderson (left) and Richard Ramsey look on as Kendrick Bourne signs a letter of intent to play football at Eastern Washington University. All three athletes received full-ride scholarships to play football in college.One of the most highly recruited wide receivers in Oregon 5A high school football, Bourne turned down offers from Portland State, Montana and Idaho to sign on with Eastern Washington.

“I’m so grateful to my brothers, my parents, my coaches and the staff here at Milwaukie for helping make this happen....,” Bourne said. “I can’t thank my brothers Andrew and Evan enough, for steering me away from hanging with the wrong crowd and getting my life on the right path.”

Bourne says that while he was struggling to maintain passing grades before transferring to Milwaukie, he earned a 3.6 GPA during the past semester at Milwaukie.

“It’s been a goal of mine to get a college scholarship since sixth grade, but being cocky the way I was at Benson and being nowhere close grade-wise, it never would have happened.”

Besides improving things on the academic side, Bourne excelled on the gridiron at Milwaukie, hauling down 68 passes for 1,268 yards and 22 touchdowns last fall.

“Kendrick is a great athlete,” said Eastern Washington receiver coach Junior Adams. “He’s got good body control and a great understanding of the game. He can leap high and he can catch the football....

“It depends on Kendrick. But he’s going to have the opportunity to play right away.”

Bourne says he plans to study broadcasting and journalism.

“This is a great opportunity for me,” Bourne said. “I’d like to play in the NFL, but if that doesn’t work out, I’ll get a life job out of [a college education].”

“This means a lot to me,” Ramsey said. “I’m the first one in my family to get a full-ride scholarship and I’m going to take real good advantage of it....

“I owe a lot to coach [Don] Johnson and the staff here at Milwaukie for helping turn my life around.”

Ramsey says he hopes his college studies will lead to a career as an athletic trainer.

Anderson echoed Ramsey’s comments.

“It feels great!” he said. “I’m the first of four kids in my family to go to college.”

Anderson said the Humboldt State coaching staff has told him he is going to see action as a freshman.

Anderson plans a major in accounting.

“I want to become a CPA,” he said.

Cde Baca to study

sports medicine

by: SUBMITTED PHOTO - Putnams Kaylee Cde BacaA four-year starter for Putnam’s varsity soccer team, Cde Baca was recruited as an outside defender, but she has been told she’ll play multiple positions at Saint Benedict.

A club player with FC Portland in Hillsboro, she was recruited at the FC Portland College Showcase in January 2012.

A 3.5 student, Cde Baca plans to study physical therapy/sports medicine.