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

Cavs continue on track in baseball


But they have to go to extra innings twice to sweep Canby

League baseball series from Canby, but it wasn’t easy. Two of the three games went to extra innings.

The Cavaliers won 8-2 in eight innings on April 28, they defeated the Cougars 6-1 on April 30, and they won 10-6 in a 12-inning slugfest in a game at Canby on Friday.

“The kids showed a lot of character and mental toughness [in Friday’s 12-inning win],” said Clackamas coach John Arntson. “They maintained their composure, battled tough for 12 innings, and found a way to win.”

Friday’s game was a barnburner. Trailing 5-1, the Cavaliers scored five runs in the top of the sixth to get back in the game. Canby answered with a singled tally in the bottom of the sixth to force the extra innings.

Things appeared grim for the Cavaliers in the bottom of the ninth when Canby loaded the bases with one down. The Cougars attempted to squeeze in the game-winner. But Clackamas third baseball Cole Scruggs hustled to collect a popped up bunt and fired back to shortstop Aaron Ahlstrom covering third base for an inning-ending double play.

Clackamas strung four hits together with a Cougar error in the top of the 12th to pull out the win. Cole Scruggs plated the winning run when he squeezed in Jared Bell, who had reached on a single and then moved to third on a bunt single by Elliott Cary.

Luke Burns singled; Taylor Stinson plated a second run when he reached on an error; and Justin Garry rapped a two-run single to round out the 12th-inning rally.

Cary, Garry, Luke Burns, Bell, Cade Wilkins and Danny Houf all hit singles, and Garret Myers smacked a double, in the Cavaliers’ big sixth inning. Taylor MacClanathan had a run-scoring sacrifice fly.

Led by Garry (4-for-6, 2 doubles) and Bell (3-for-5), the Cavaliers pounded out 17 hits in the 12-inning game.

Canby reached four Clackamas pitchers for nine hits. Josh Devore and Zach Stouder were sharp in five innings of relief, combining to strike out seven Canby batters, while walking one and allowing just two hits.

The 8-2 Cavalier win was another come-from-behind victory.

The Cougars went up 2-0 in the third inning when senior Trevin Stephens turned Clackamas’ only error into a two-run home run, driving the ball over Canby’s left-field fence.

Clackamas got a run back in the fourth when Burns followed up a Scruggs base hit with a run-scoring double to left-center.

And the Cavaliers brought the tying run across in the top of the fifth. Michael McDonald reached on a fielder’s choice, advance on a base hit by Myers, and scored — with two down — on a passed ball.

The wheels fell off for Canby in the top of the eighth, when Canby’s starting pitcher, Jake Posey, walked five batters (two intentional), hit a batter, and gave up two hits. Cary had a RBI double and Devore stroked a run-scoring single in the big inning.

Through the first six frames, Posey had given up only five scattered hits and no walks, while striking out two Clackamas batters.

Bell pitched a complete game for Clackamas, striking out four, walking one and allowing just four hits.

“Jared did a pretty good job of keeping them off balance,” said Arntson. “He made only one mistake the whole game — the home run.”

The Cavaliers earned only an 8-7 edge in hitting in their 6-1 home win over Canby. But the Cavaliers made their hits count, with time hitting.

“We moved the runners around when we needed to,” said Arntson.

The Cavaliers scored runs in four different innings and they were up 3-0 before they let the Cougars get on the scoreboard with a single tally in the top of the sixth.

Myers (2-for-4, triple), Burns (2-for-4, two-run double), Bell and Cary all drove in runs in the winning effort.

Stinson pitched the first six innings, striking out seven and walking no one, while yielding six hits. The Cavaliers played error-free defense behind Stinson and reliever Cary (1 hit, no walks, one strike out).

Heading into play this week, Bell and Stinson were the Cavaliers’ top pitchers. Bell had a 6-1 record with a 0.67 ERA and 26 strikeouts in 41 innings; Stinson had a 5-1 record with a 1.06 ERA.

The Cavaliers were hitting .317 as a team, led by Cary (.517), Scruggs (.391) and Garry (.364).

They had 67 stolen bases, led by Cary (19-for-21), Ahlstrom (10-for-11) and Myers (9-for-12).

Ranked fourth in the state in the OSAA RPI rankings, the Cavaliers (16-3-1) had a three-game series scheduled with West Linn (10-10, 5-4) this week. They play host to the Lions this afternoon and play the Lions on the road on Friday.

Three Rivers League leader Lake Oswego (14-6, 8-1) had a series scheduled with Canby (11-8, 4-5) this week. The Lakers swept Oregon City last week, winning 8-7, 9-1 and 14-1.

Pioneers test Lakers

The Oregon City Pioneers gave the Lakers a run for their money in their 8-7 loss on May 28.

Oregon City had the tying and winning runs on base in the top of the seventh inning when Wiley Braun flew out to centerfield to end the game.

Both teams played error-free defense, and both teams did most of their scoring early in the game.

The Pioneers put one run on the scoreboard in the top of the first on base hits by Clay Valenzuela-Reece and Zach Sprague and two walks. Sprague got the RBI.

The Lakers answered with three runs in the bottom of the first, when they reached Pioneer starter Wiley Braun for four hits.

Oregon City went up 5-3 in the top of the second, scoring four runs on three walks, a hit batter, a run-scoring single by Jalen Satter and a run-scoring sacrifice fly by Christian Hood.

The Lakers added five runs in the bottom of the second, scoring on two walks, three base hits and a sacrifice fly.

Oregon City scored single runs in the fifth and seventh to close the gap to 8-7, but the Pioneers couldn’t get any closer.

Satter drew a one-out walk to get things started in the seventh. Austin Johnson singled and Sprague loaded up the bases when he reached as a hit batter. Hood then drove in a run when the Lakers got a second out on a fielder’s choice. But the Lakers then flagged down Braun’s fly to center to end the game.

Sophomore right-hander Taylor Cloyd was sharp for Oregon City on the mound in five innings of relief, allowing only two hits and no runs, while striking out one and walking no one.

Jordan Horak (5 strikeouts, 8 walks, 4 hits) pitched the first 4-1/3 innings for Lake Oswego and picked up the win.

Valenzuela-Reece (2-for-5), Satter (2-for-3, 2 runs) and Johnson (2-for-2) led Oregon City in an eight-hit offensive attack.

Kenny Oyama (2-for-4), Joey Martin (2-for-3) and Mitchell Verburg (2-for-3) headed up a nine-hit attack for the Lakers.