Monday, June 29, 2009

Verne is the Plank Master!

Feel the Burn Verne!

Gettin' Fit w/ Allen Branch

Breakfast Before

Breakfast After
Allen Branch from My Fitness One joined us again this morning with tips on how to eat WELL within 2,ooo calories a day.

Here is a video with his tips:

To contact Allen for more info or to set up an apppointment, visit his website:

Thursday, June 25, 2009

Jars of Clay "Two Hands" Video

How awesome! Jars of Clay celebrates the construction of another well with their "Blood:Water Mission" . Here is the new video for Two Hands:

Childrens Home Produce Stand

Please support the Children's Home by buying your Fruits and Veggies this summer at the produce stand. It will open in a couple of weeks, when the hours will be Tuesday's from: 10-Noon and Thursdays from: 4-6 PM. Stay posted about the happenings at the Children's Home at their website:

Wednesday, June 24, 2009

Robin Parrish "Offworld" Book Signing

OFFWORLD Book Signing
Get your signed copy of Offworld before anyone else!
Host:Robin Parrish
Time:3:00PM Saturday, June 27th
Location:Barnes & Noble of High Point

Wednesday, June 17, 2009

Summer Feeding Programs

Forsyth County:

In 2009, Second Harvest Food Bank of Northwest NC joined forces with the City of Winston-Salem and the Winston-Salem/Forsyth County School System to feed children throughout the summer months in Forsyth County.

The 2009 program will begin on June 22 and run through August 14, providing meals free of charge for children ages 0-18 at 23 sites in Forsyth County. Breakfast (8:15am- 8:45am) and lunch (11:30am-12:30pm) will be provided at the following sites:

Brunson Elementary (August 3-12)
Carter Vocational High
Carver High
Cook Elementary
Easton Elementary
Forest Park Elementary
Griffith Elementary
Hall Woodward Elementary
Hill Middle (June 22-August 7)
Kennedy Middle (July 6-August 14)
Kernersville Elementary
Latham Elementary
Lowrance Middle
Mineral Springs Middle
North Hills Elementary
Old Town Elementary
Parkland High (July 13-July 24)
Petree Elementary
Philo Middle
South Fork Elementary
Speas Elementary
Walkertown Elementary
Wiley Middle

Parents of the children participating may purchase lunch for $3.
More than 422,000 children in North Carolina are food insecure – unable to consistently access adequate amounts of nutritious food that is necessary for a healthy life. And over 24,000 children in Winston-Salem/Forsyth County Schools alone are eligible for free/reduced lunch. For more information on having your child participate or to volunteer at a site, please contact the Child Nutrition Department of the Winston-Salem/Forsyth County Schools at 336.771.4526 or click here.

The Thomasville City Schools summer feeding program runs from June 11 through August 14, and any child 18 years old or younger is eligible to eat for free.

The food van will deliver lunch at the following bus stops: 118 Dedmond Ct., 10:50 - 11:05 a.m. 40 Hunter St., 11:10 - 11:30 a.m. College St. and Ingram St., 11:35 - 11:50 a.m. Memorial Park and Leonard St., 11:55 a.m. - 12:10 p.m. Douglas Drive and Cohen St., 12:15 - 12:30 p.m. Polk and Dillion streets, 12:35 - 12:50 p.m. Warner and Taylor streets, 1 - 1:10 p.m.

The following schools will open their cafeterias for students to participate in the program: Thomasville Primary School and Thomasville High School.

Tuesday, June 16, 2009

Have You Taken Your Annual Financial Checkup?

Have You Taken Your Annual Financial Planning Checkup?

Cash Flow Planning
• Is your home mortgage competitive in today’s marketplace?
• Do you have any debt besides home mortgage(s) and home equity lines of credit?
• Do you know how much you spend on various items each month?

Income Tax Planning
• Will there be any significant changes in your income or expenses during the year?
• Are you taking advantage of tax laws?
• Are you keeping proper records for your tax returns?

Insurance Planning
• Do you know what you are insured for and what you are not?
• Do your beneficiary designations disinherit or "short-change" anyone?
• When was the last review of your property, disability, and life insurances?

Investment Planning
• Are you satisfied with your yield on savings?
• Are your investments well diversified?
• Are you pleased with the investment advice you are receiving?

Retirement Planning
• Do you know what your Social Security benefits will be?
• Will your present retirement savings be adequate for future needs?
• Do you anticipate receiving a lump sum distribution from any retirement plan?

Estate Planning
• What is the date of your will?
• When was the last time your estate plan was reviewed?
• Are your beneficiary designations on your retirement accounts and life insurance up-to-date and in accordance with your estate plan?
• Have you prepared a financial roadmap for family members?

For help with your financial planning needs, call for a consultation:
Phone-(336) 292-6872

Monday, June 15, 2009

Getting Fit with Allen Branch

Today's Fitness Tips with Fitness One Personal Trainer, Allen Branch, -

-Eat for Fuel not Fun: Food can be fun, there is no doubt. We center celebrations, quality time with friends and family and plenty of other occasions around eating. However, it's easy to lose sight of the fact that food is primarily supposed to be fuel. It's important to start each day with the right foods or "fuel". It's also important not to overeat at dinner and right before bed, when we won't have a chance to burn what we've eaten. Allen suggests fruits and veggies as excellent food choices to keep your tank full throughout the day.

-Squat Properly! Squats are a crucial element of a throrough workout. However, form is important and lots of us do them incorrectly. According to Allen, when you do squats your knees should not extend past your toes. Watch this video to see a squat executed properly:

For more info visit Allen's website:
To sign up for their free monthly newsletter, click here .

Tuesday, June 09, 2009

Green Care for Troops

Lawn and landscape maintenance becomes a definite hardship when a family's major breadwinner is on active duty away from home. GreenCare for Troops is designed to show the green industry's concern for this situation, helping affected families maintain their homes' green spaces.

To date, Project EverGreen has signed up more than 8,000 military families and over 2,200 green industry professionals and volunteers to assist in this effort. If you are interested in helping a family in your area, please take a moment to complete their online application.

Wounded Weekend Warriors

As Heard on WBFJ this Morning...
Weekend Warriors: Stay Healthy over the weekend while minimizing the aches and pains on Monday morning…Guest: Todd Scarborough – Fitness Coach and Personal Trainer and former “Mr. Arkansas”You can get FREE Fish Oil supplements from Nordic Naturals (Call 1-800-787-7208...and mention WBFJ) More about Todd:

Thursday, June 04, 2009

Adams Photo Studio

Lee Adams is the owner and photographer at Adams Photo Studio in Kernersville. I have seen his work and it is awesome. If you're looking for some unique and fun photos of your family, High School Grad, wedding or workplace, this is the place to go...

Tuesday, June 02, 2009

Tightwad Tuesday

Here are the grocery deals for 6/3-6/9.

Harris Teeter:

HT All Natural Ice Cream: Buy 1 Get 2 Free.

Buy 2 Get 3 Free Items:

HT Yogurt
Keebler Chips Deluxe
3 Liter Deer Park Water
Oscar Mayer Bologna

4.4 oz Blueberries
12 Pack .5 Liter Deer Park Water Bottles
Sargento Shredded Cheese 8 oz.
Eggland's Best Large White Eggs
12 oz. Kraft Singles
Club Crackers
20 ct. Hefty Easy Grip Party Cups
Coffee Mate Creamer
Sorrento String Cheese
9 oz. Buitoni Ravioli

Also on Sale:
Porterhouse or T-Bone Steak: 5.99/lb
Turkey Breast: .99/lb
Whole Boneless Pork Loin: 1.99/lb.
8 pk. 20 oz. bottles Gatorade: 4.88
Stouffers Red Box Entrees or Hot Pockets $1.97/ea
Tilapia Fillets: 3.99/lb
EZ Peel White Shrimp 3.99/lb
Mahi-Mahi Fillets: 4.99/lb
Sweet Eastern Peaches: .99/lb.

Lowe's Foods:

Premium Ground Beef, 80% Lean: 1.99/lb
Whole Frozen Turkey: .69/lb
10 oz Carolina Pride Turkey: .99/lb
Gwaltney Smoked Ham Portion: .99/lb.
Boar's Head Branded Deluxe Ham: 6.99/lb
1 Gal. Milk: 2.48/gal. (limit 4)

Natures Own WhiteWheat Bread
1 pt. NC Blueberries
Edy's Ice Cream
Oscar Meyer Hot Dog
Chips Ahoy Cookies
Tombstone Pizza
Klondike Ice Cream Bars
All Liquid 2x Detergent
Hunts 26 oz Pasta Sauce
LFS Pasta
LFS Mac n Cheese
Shady Brook Marinated Turkey Tenderloins

Food Lion:
Ribeye Steak: $5.99
Country Style Pork Ribs: $1.49
Split Chicken Breasts: .97/lb
Red Grapes: .99/lb
Cherries: $2.99/lb
FL 12 pk. 16.9 oz bottles: $4.99
FL Bratwurst $2.79/lb

Breyers Ice Cream
Marie Callenders Frozen Dinners
Birds Eye Voila! Entrees

It's a Girl! Or, is it?

Want to find out what gender your baby will be, BEFORE the sonogram? This over-the-counter test will tell as early as 10 weeks into your pregnancy with 80-90% accuracy the gender of the baby you are expecting.

Monday, June 01, 2009

Gettin' Fit with Allen

Allen Branch is so excited about Fitness One's new 5,000 sq. ft. facility in Kernersville. To celebrate he's offering a free Personal Safety Course for women to the first 25 WBFJ listeners who send him an email at the following address:

Here is a link to the website:

Here is what Allen says about the new facility, located at 1187 Sheilds Road in Kernersville.

Our new training center will bring back the areas #1 kickboxing program, the class that has helped thousands lose weight and burn fat like never before! These old school, hour long Kickbox classes bring back the best in Kickbox fitness with some great new material guaranteed to make this program the only kickbox program in the Kernersville Area! We will combine cardio, Kickboxing, strength training and more.

For Personal Training in the Kernersville area, Allen Branch has assembled a dream team of trainers that represent the absolute best in the business. All Results are guaranteed and nothing replaces one on one training for fast results in fitness!

We have also secured the areas leading Yoga Instructor, leading Kettlebell Instructors and provide an unmatched team of Martial Arts Instructors to provide instruction for kids, for self-defense and for Kickboxing. Our new Krav kids program will fill up fast so contact us ASAP if you are interested!

We have alot of really good surprises in store for those who get in before we reach capacity-Act now to learn more. Our versatile schedule, 2,000 sq foot fitness class training floor and special heavy bag set up make Fitness One the place to be for fitness-Your #1 choice!

Shapin' up for Summer

Allen Branch joined us on the Family Friendly Morning Show today to share some tips for getting in shape for swimsuit season. Here's what he had to say:

-Food choices and portion sizes are important. The USDA food pyramid is a good guide to food groups and portion sizes. Use an online food tracker like or to keep up with your intake. There are also some really good apps for food tracking on your iPhone or iPod touch.

-Find an activity you like so that you will stick with it.

- Everyone needs to do some type of strength training. A basic routine includes: a squat (i.e. lunge), a push (ie a push up), a pull (i.e. pull up), a core exercise (like a plank), some sort of trunk rotation movement, and also a cardio like running or walking and also.

-Intervals--Very important. For example, if you walk a mile, carry a stopwatch with you and every minute, jog for 15 seconds.

For more information or to contact Allen about personal training, call 655-4558 or visit