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

Gladstone coeds avenge their only loss


The Gladiators up their record to 19-1 with wins over Madras, La Salle and North Marion

Gladstone High School’s second-ranked softball team continued to take care of business last week, upping its season record to 19-1 with Tri-Valley Conference league wins over Madras (3-1), North Marion (7-0) and cross-town rival La Salle (3-1).

The Gladiators (8-1) entered play this week tied with fourth-ranked Molalla (13-4, 8-1), in first place in the TVC standings, with six league games remaining.

“I’m not surprised [with our success],” said Gladstone coach Bruce Mortier. “Maybe I didn’t expect us to do as well as we’ve done, but with the group we had coming back, I expected us to do well. And I thought we’d have a shot at the league title. I’m very pleased with what we’ve done so far.”

The Gladiators staged a two-out rally in the bottom of the sixth to eke out their 3-1 come-from-behind win over fourth-ranked Madras on April 23, avenging their only loss on the 2013 season. The White Buffaloes had defeated Gladstone 3-0 in an April 5 game at Madras.

In last week’s game, it appeared that the Gladiators might lose to Madras a second time, as Madras went up 1-0 on a solo home run by Sarah Brown in the top of the sixth.

And things appeared grim in the bottom of the sixth, when the Gladiators were still scoreless and had two outs against them.

Enter Kat Kerr. The Gladstone freshman talent stepped to the plate in the bottom of the sixth with two down and the bases loaded and laid down a suicide squeeze bunt that plated junior pitcher Nena Dudley from third, tying the score at 1-1.

“Nena was telling me, ‘Have Kat bunt. I can score [on a bunt],’” said Mortier, who was coaching third base. “They were playing back, so I thought it might work.”

As it turned out, the White Buffaloes had no play on the bunt, which Kerr laid down just a few feet in front of home plate.

The run fired up the Gladiators, and junior Meghan Winkle followed with a bloop single to left field that scored two more runs, one of them on a fielding error.

The White Buffaloes got a runner on with one down in the seventh, but junior shortstop Megan Kirchem silenced that threat, handling a line drive and making the play at first for a game-ending double play.

Defense was huge for the Gladiators throughout the game, as they supported Dudley (9 strikeouts, 2 hits, 5 walks) with error-free defensive play.

Mortier said that junior second baseman Julia Schumaker made “a great stop” in the third inning, when she hustled to make a catch behind first base. And he said that Kirchem had a key put out following Brown’s sixth-inning home run, when she back-handed a ball hit deep in the hole and made the play at first in time for an out.

“That ball goes through and it probably goes for extra bases and gives them more momentum,” Mortier said.

The Gladiators reached Madras pitcher Jamie Moe (4 strikeouts, one walk) for six hits.

Gladstone had loaded the base in the sixth on a walk by Molly Webster, base hits by Dudley and Kirchem, and a fielder’s choice, where the White Buffaloes got the force out at the plate on a grounder hit to Moe.

“It was an exciting game,” Mortier said. “We were glad to get out of it with a win. We played really good defense, and when the girl hit the home run, there was no hanging heads. The kids got after it.”

The Gladiators crushed the ball for 13 hits and they played error-free ball behind Kirchem (6 strikeouts, 3 walks, 2 hits) in last week’s 7-0 shutout of North Marion.

The Gladiators only struck out twice and they scored in four different innings as they put the ball in play often.

Heading up the hitting barrage were Dudley (3-for-4, one double, 3 runs scored), Schumaker (3-for-4, 2-run double), Andra Breshears (2-for-3, RBI-single) and Molly Webster (2-for-3, RBI-single).

Dudley threw a one-hitter in last week’s 3-1 win over La Salle, striking out 10 and walking one.

Both teams scored early. La Salle scored it’s only run in the top of the first. Makenzie Cook walked, advanced to third on a sacrifice by Averi Johnson and a groundout by Paige Bell, and scored on a passed ball.

Gladstone answered with two outs in the bottom of the first. Ashlee Muller singled and stole second; Schumaker singled; Kat Kerr walked to load the bases; and Breshears plated Muller with a base hit to left.

The Gladiators scored two more runs with two down in the third. Kirchem singled, advanced to second on a groundout by Muller, and scored the game-winner following an error on an infield single by Schumaker (2-for-2). Kerr added an insurance tally, scoring Schumaker from second on a single to right.

The Gladiators reached La Salle pitcher Loryn Williams (4 strikeouts, 2 walks, one hit batter) for eight hits. Williams was tough in the circle after the third inning, allowing the Gladiators just one hit the rest of the way.