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

Pioneer guys bring home a trophy

Beau Brosseau is 6A Athlete of the Meet

by: SETH GORDON - Oregon City senior Beau Brosseau launches the javelin at the 2013 Class 6A State High School Track and Field Championships.Oregon City High School athletes did themselves proud at recent Class 6A State High School Track and Field Championships, scoring 46-1/2 points and capturing their second straight state championship trophy in boys track and field.

A year ago Oregon City boys scored 44 team points and finished second only to Aloha (54), earning the first state-meet trophy in boys track and field in the history of their school.

Jesuit (72), Sheldon (54) and David Douglas (52) were the only teams ahead of the Pioneers at this year’s state championships, which were contested May 24-25 at the University of Oregon’s Hayward Field. Central Catholic (34 points) finished well back of Oregon City, in fifth place.

Senior Beau Brosseau scored big at this year’s state meet, earning 26 of his team’s 46-1/2 points, heading the field in the javelin (206-0) and shot put (55-4), and placing third in the discus (147-0). He was honored as the Class 6A Athlete of the Meet for his strong showing.

Brosseau’s mark in the javelin was a PR by four feet and it moved him up to No. 2 on Oregon City’s all-time list for the event, trailing only Mike Hieb (211-2 in 1988). It was Brosseau’s second consecutive state title in the shot put.

Brosseau got plenty of help from his teammates in earning Oregon City its fourth-place hardware.

by: JONATHAN HOUSE - Oregon City High School sophomore Austin DeWitz was a surprise winner in the high jump at the Class 6A State High School Track and Field Championships.Entering the state meet, there were five Class 6A athletes that had better marks in the high jump than Oregon City sophomore Austin DeWitz. But DeWitz saved his best of the season for state, clearing a personal best of 6-5 to win the event.

Six other athletes contributed to the Pioneers’ tally. Senior Justin Cornejo placed sixth in the 200 (22.19) and seventh in the 100 (11.04), and he teamed up with seniors Ryan Cox and Mitch Thompson and sophomore Coy Vandehey to earn seventh place in the 4x100-meter relay (42.90).

Oregon City also got points from senior Daniel Slack, who earned third place in the triple jump, with an effort of 43-11-1/2; and from junior Kyle Anderson, who cleared 13-0 and tied Clackamas senior Max Jette for eighth place in the pole vault.

The state meet capped off a tremendous run for Oregon City seniors, who went undefeated in Three Rivers League dual meets and in TRL district meets in their four years at the school.

Junior Becca Houk was a standout for Oregon City girls, placing third in the 100-meter dash with a 12.39 clocking, and third in the 200, with an effort of 25.39.

Both of Houk’s marks were lifetime bests and they set new school records. Her effort in the 200 broke a week-old school record set by classmate Karrin Shriner (25.52) at the 2013 Three Rivers League District Meet. Prior to district the 200 record was 25.74, set by Karen Alcorn in 1986. Alcorn also held the old record for the 100 (12.4 in 1986), along with Sarah Hall (1992) and Alicia Danielson (1994).

McLean scores

in four events

Junior Connor McLean had an outstanding state meet for Clackamas boys, placing in all four of his events and scoring 23 points.

McLean cleared 15-0 for first place in the pole vault, placed third in the intermediate hurdles (38.73), fifth in the high hurdles (15.37) and sixth in the long jump (21-7). McLean’s mark in the intermediate hurdles was a personal record, as was his mark in the long jump.

by: JOHN LARIVIERE - Clackamas junior Connor McLean did himself proud at the 2013 State 6A Meet, winning the pole vault and placing in the intermediate hurdles, high hurdles (pictured) and long jump.McLean’s mark in the intermediates moved him up to No. 2 all-time at Clackamas — second only to Tyler Clarke (38.00 in 2004).

Jette, who entered the state meet with the state’s best mark in the high jump, had a tough go of it at state, clearing only 6-2, five inches below his state’s best mark. He finished ninth in the field.

Jette’s best mark of 6-7 this season ranks him co-No. 2 with Mike Nelson (1978) — behind Clarke (6-10) — on Clackamas’ list of all-time best high jumpers.

Clackamas coach Jeff Kelleher commented: “Max jumped 6-6 last year and went off his right foot. This year, due to foot problems, he went off his left foot for 6-7. A pretty amazing athlete!”