D.Q. Lee punches out 17

D.Q. Lee punches out 17

And the Oregon City Pioneers sweep Central Catholic Last week was a great week for Oregon City...

Lanz conference all-star in women's lacrosse

Lanz conference all-star in women's lacrosse

April Lanz of Oregon City was among five players from Pacific University named to the Northwest...

Pioneer thinclads go undefeated again

Pioneer thinclads go undefeated again

Oregon City's boys track and field team is 45-0 in league dual meets over the past seven seasons ...

Cavaliers are still the team to beat

Cavaliers are still the team to beat

Butenschoen throws his first no-hit shutout, as the Cavaliers bounce back to shut out Barlow,...

A phenomenal collegiate career

A phenomenal collegiate career

Oregon City's Rachel Roberts closes out her collegiate career with a second Northwest Conference...

Signing day at Clackamas High

Signing day at Clackamas High

Kragero, Fink, Tikhonov and Butenschoen announce their college plans Four Clackamas High School...

Tuitele, Norman, McCarty sign

Tuitele, Norman, McCarty sign

The Mustang trio will have all or most of their college paid for, thanks to hard work in the...

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

503-659-7722

>bernardsgarage.com/

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.

503-353-7627

www.snapfitness.com/gyms/milwaukie-or-97222/1023

Oregon City: 19703 S. Hwy. 213, Ste. 170

503-656-2580

www.snapfitness.com/gyms/oregoncity-or-97045/400

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.

503-353-7627

www.snapfitness.com/gyms/milwaukie-or-97222/1023

Oregon City: 19703 S. Hwy. 213, Ste. 170

503-656-2580

www.snapfitness.com/gyms/oregoncity-or-97045/400

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

503-659-7722

bernardsgarage.com/

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

www.snapfitness.com/

Milwaukie: 4200 SE King Rd.

503-353-7627

Oregon City: 19703 S. Hwy. 213, Ste. 170

503-656-2580

Canby: 1109 SW 1st Ave.

503-266-5515

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

bernardsgarage.com

Other Pamplin Media Group sites


Clackamas' Sports

May 03, 2016

Glads 10-run Corbett; split with Madras

by John Denny
Derek Lee throws a 2-hitter in a 10-0 shutout Gladstone High School diamondmen had a decent week last week, blanking Corbett 10-0 and…
May 03, 2016

Linksters unbeaten in league

by John Denny
Clackamas golfers play in six league tournaments and win them all With wins in last week’s league tournaments, Clackamas High School’s…
May 03, 2016

Wacker and Sullivan lead OC equestrians to another win

by Clackamas Review
The Pioneers are shorthanded, but they still handle Molalla and West Linn Despite being shorthanded, Oregon City equestrians continued…


May 03, 2016

A good week for La Salle softball

by John Denny
The Falcons rout St. Helens and Liberty, and they give Hillsboro a scare in a 7-6 loss La Salle Prep last week remained in the thick…
May 03, 2016

Kingsmen continue in the hunt

by John Denny
They square off with the league-leading Wildcats at home on Friday With wins over Milwaukie (16-12) and La Salle (3-0), the Rex Putnam…
May 03, 2016

Mt. Hood softball a dogfight to the end

by John Denny
OC and Clackamas are co-league leaders as the regular season winds down It appears that the Mt. Hood Conference softball title chase…
May 03, 2016

Corbett snaps Gladstone's win string

by John Denny
But the Gladiators battle back, beating Madras twice, and maintaining their grip on the TVC league lead Last week was a tough week for…
May 03, 2016

Oregon City coeds make quick-work of Blues, Cavs

by John Denny
Lindsi Peters and Rachel Tacha lead the way Oregon City High School’s girls lacrosse team was dominant in last week’s games with St.…
May 03, 2016

Norman excels at Gresham invitational

by John Denny
The Mustang standout wins three events, with outstanding marks in all three Milwaukie senior Tieara Norman showed up big-time at…
May 03, 2016

La Salle girls 5-0 in the NWOC

by John Denny
The Falcons breeze by Sandy, Putnam La Salle Prep’s girls track and field team took care of business with Sandy and Putnam in a…
May 03, 2016

Gladstone's Grace Campbell leaps 17-4-1/2

by John Denny
But the Gladiators come up short at Crook County Gladstone High School thinclads had some outstanding marks in an April 28 Tri-Valley…
(Image is Clickable Link) CLACKAMAS REVIEW - April 27, 2016
April 28, 2016

Clackamas Cavaliers - Athlete of the Week - April 27, 2016

by Kendra McGowan
Congratulations to Elliot Goulet of Clackamas High School for being selected as the Clackamas Review's Athlete of the Week. The…
(Image is Clickable Link) CLACKAMAS REVIEW - April 27, 2016
April 28, 2016

Milwaukie Mustangs - Athlete of the Week - April 27, 2016

by Kendra McGowan
Congratulations to Tieara Norman of Milwaukie High School for being selected as the Clackamas Review's Athlete of the Week. The…
CLACKAMAS REVIEW - April 27, 2016
April 28, 2016

Rex Putnam Kingsmen - Athlete of the Week - April 27, 2016

by Kendra McGowan
Congratulations to Audrey Bright of Rex Putnam High School for being selected as the Clackamas Review's Athlete of the Week. The…
April 26, 2016

A 50-50 week for the Falcons

by John Denny
La Salle hammers Parkrose 9-2, but the Falcons let one get away from them at Sandy La Salle Prep softballers split in Northwest Oregon…
April 25, 2016

Gladstone thinclads handle Estacada, improve to 3-0

by John Denny
Grace Campbell wins 4 events, soars 16-11 in the long jump Gladstone High School thinclads dominated the field events and the…
April 25, 2016

OC girls knock off No. 6 Lakeridge

by John Denny
The fast-breaking Pioneers win big, 14-7 Oregon City High School's girls lacrosse team picked up a big win on April 19, knocking off…
April 25, 2016

Clackamas linksters improve to 5-0 in league

by John Denny
Elliott Goulet shoots even par at Glendoveer-East Clackamas High School's boys and girls golf teams last week continued unbeaten in…
SUBMITTED - His parents and coach were on hand April 13 when Alex Martin signed a letter of intent to play baseball at Western Oregon University. A lefty, Martin has excelled as a pitcher in high school. Through last weeks games with Liberty he had 51 strikeouts in 30 innings pitched. Pictured with Alex Martin are his parents Rory Martin (left), mother Terri, and high school coach Chad McGowan (far right). Martin, who also had offers from Chemeketa, Lane and Linn-Benton community colleges, says he chose Western Oregon because he likes the schools baseball field, pitchers mound, the players, coaching staff, and the campus.
April 25, 2016

Falcons, Kingsmen remain in the hunt

by John Denny
Putnam defeats 2015 state finalist Liberty for the first time in six seasons La Salle Prep and Putnam last week remained in the thick…
April 25, 2016

Cavs alone atop the Mt. Hood

by John Denny
Clackamas swings the bat, as the Cavaliers sweep their series with David Douglas Clackamas High School diamondmen had a great week…

Don't miss the local news

DAVID BALL - Oregon City freshman Lane Marshall set a new Oregon City High School class record in the shot put at last weeks Mt. Hood Conference league meet at Barlow.
Apr 25, 2016

Lightning puts a damper on area meets

by John Denny
But Oregon City freshman Lane Marshall sets a new school class record in the shot put All area high school track and field meets…
DAVID BALL - Pamplin Media Group photographer David Ball caught Milwaukie senior Tieara Norman headed for a states best time of 45.11 in the 300-meter low hurdles at last weeks Centennial Invitational Track and Field Meet. Norman won the event in 44.61 at last years Class 5A State Championship Meet.
Apr 25, 2016

Tieara Norman is repeat MVP at the Centennial Invitational

by John Denny
The Mustang senior scores 28 points, wins two events in a 44-team field Saturday, April 23, was a big day for Tieara Norman. The…
DAVID BALL - Gladstone senior Amanda Manning
Apr 25, 2016

Top-ranked Gladiators continue on track

by John Denny
It's the 'Amanda Manning Show,' as the Gladiators make it 13 in a row with a come-from-behind win over Corbett When a team is ranked…
JON HOUSE - Oregon City sophomore ZOIE IVERSON
Apr 25, 2016

A big week for Oregon City

by John Denny
The Pioneers go 3-0, winning three close games in league play Last week was a big week for Oregon City High School’s softball team.…
Apr 25, 2016

Pioneer hardballers come close to sweeping the Eagles

by John Denny
Oregon City High School’s baseball team had a decent week last week, the Pioneers winning two of three games in their series with…
Apr 25, 2016

Defending champs continue tough in NWOC softball

by John Denny
The Kingsmen are tied with Liberty in first place with the first half of the league season complete Ranked second in the state —…
Apr 25, 2016

Musso, Vanderbout homers lift Clackamas

by John Denny
The Cavaliers rally from a 4-2 late-game deficit to beat Reynolds 9-7 Sophomores Olivia Musso and Kylee Cummins-Vanderbout were the…
CLACKAMAS REVIEW - April 20, 2016
Apr 22, 2016

Rex Putnam Kingsmen - Athlete of the Week - April 20, 2016

by Kendra McGowan
Congratulations to Megan Spaulding of Rex Putnam High School for being selected as the Clackamas Review's Athlete of the Week. The…
(Image is Clickable Link) CLACKAMAS REVIEW - April 20, 2016
Apr 20, 2016

Milwaukie Mustangs - Athlete of the Week - April 20, 2016

by Kendra McGowan
Congratulations to Krista Sanford of Milwaukie High School for being selected as the Clackamas Review's Athlete of the Week. The…
(Image is Clickable Link) CLACKAMAA REVIEW - April 20, 2016
Apr 20, 2016

Clackamas Cavaliers - Athlete of the Week - April 20, 2016

by Kendra McGowan
Congratulations to Kylee Vanderbout of Clackamas High School for being selected as the Clackamas Review's Athlete of the Week. The…
Apr 20, 2016

Kingsmen taste their first defeat

by John Denny
The defending state champs struggle to hit off of Liberty's Emily Cundall in an extra-inning loss Rex Putnam’s defending state…
JON HOUSE - Tyler Sheldon scores a run in Oregon Citys 7-1 win over Reynolds. The Pioneers had a tough week last week, dropping two extra-inning games to Barlow.
Apr 18, 2016

Oregon City drops two games in extra innings

by John Denny
The Pioneers are one of six teams tied for second place in the Mt. Hood Conference after two weeks of conference play Every at bat and…
JON HOUSE - La Salle pitcher Matt Lynch
Apr 18, 2016

Falcons win three close ones

by John Denny
They score late to beat Milwaukie twice, and in a 9-8 win over Liberty La Salle Prep baseball players are gamers. They proved that to…
Apr 18, 2016

James Brady, Kazen card holes in one

by Clackamas Review
Stone Creek Golf Club saw two golfers score holes in one over the weekend. James Brady of West Linn scored his very first ace on April…
Apr 18, 2016

A great week for Gladstone baseball

by John Denny
The Gladiators sweep their series with Crook County Last week was a great week for Gladstone High School’s baseball team, as the…
Apr 18, 2016

Pioneer coeds split league openers

by John Denny
Oregon City comes up short at Barlow, after a 10-6 win over Centennial Oregon City softball coach Dave Adelhart said he felt fortunate…
Apr 18, 2016

Falcons, Kingsmen excel at Wilsonville

by John Denny
Holenstein, Tamashiro and Wilson are winners La Salle and Putnam had several athletes perform well on Saturday at the Wilsonville…
Apr 18, 2016

Walker, Goodman named to elite 5

by Clackamas Review
Oregon City senior Cierra Walker and La Salle Prep junior Aleah Goodman received special recognition recently when they were named to…
Apr 18, 2016

Cavs find themselves at the top of the heap

by John Denny
Clackamas is atop the Mt. Hood Conference, with a 4-2 record Heading into play this week, Clackamas’ baseball team was at the top of…
Apr 18, 2016

A tough week for Putnam

by John Denny
The Kingsmen go 1-2, dropping two close ones Last week was a tough week for Rex Putnam High School’s baseball team. The Kingsmen took…