Monday, November 30, 2009

Gettin' Fit with Allen--Eat Your Way to Great Abs

Call or Email Allen about special rates for the 12-Week Fitness Challenge, plus your chance to win 12 weeks of personal training free!

No matter how much effort you put into creating a six-pack, no one's going to see it if it's covered by a layer of flab. (The good news? While it's impossible to "spot-reduce," abdominal fat is often the first to go when you start losing weight.)

The following seven principles can give you an extra edge, and will help ensure that the effort you're putting into your abs will bring you the results you want.

1. Get plenty of protein. Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you're eating right. You don't have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet.
By the way, protein is especially important in the morning, when a lot of people don't get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.)

2. Reconsider your carbs. Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It's time to say goodbye to sweetened soda, ditch the Doritos®, and save the cake for your birthday. If your fitness plan calls for a sports drink before a long cardio workout, , that's fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to for more information)—these foods burn more slowly, so they won't spike your blood sugar and insulin levels.

3. Have fun with fiber. Something about the word fiber just doesn't sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals . . . You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge.

4. Enjoy some yogurt. Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences, and lower body fat in general, than those who didn't take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss.

5. Don't forget to eat. Tempted to lower your daily calorie count by skipping meals? Don't. Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you'll get too hungry and decide to chuck your meal plan entirely. If you're eating the right foods, regular meals and snacks will keep your body fueled while you're working toward that strong core.

6. Drink more fluids. Hydration is important when you're on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don't overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.

Plain ol' H20 can't be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn't full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you're exercising or it's hot out, and drink less if you're running to the bathroom every 5 minutes.

7. With an exceptions. It's time to cut down on those mood-altering substances like coffee. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones.

If you add these rules to your fitness plan, you're sure to see faster improvements in your midsection. Of course, there's an added bonus to eating this way: it'll keep you healthier, too.

Food Safety Info

How long is that leftover turkey still edible? Find out everything you ever wanted to know about food safety here:

Turkey, Cheddar, Chipotle, and Scallion Croquettes

Recipe By :Jeff Bacon CEC CCA AAC
Serving Size : 6 Preparation Time :0:20
Categories : Appetizers Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups turkey, diced -- cooked - fine dice
2 cups cheddar cheese --white sharp
6 tablespoons scallion -- chopped fine
2 tablespoons chipotle chilies canned in adobo -- pureed
4 each egg yolk
1/2 teaspoon salt
1/4 teaspoon pepper

2 cups flour
2 cups panko - bread crumbs
2 eggs
3/4 cup water
Oil -- for frying

Mix together first 7 ingredients. Knead with hands to make sure that mixture will stick together.

Form into cylinders about 2 inches long and 3/4 inch thick. Make sure to pack tightly.

Dredge each croquette in flour dusting off excess.

Dip into egg wash and then into panko crumbs

Make sure each is well coated with crumb and store in cooler until needed.

Deep fry at 350 for about 3 minutes each until golden brown and hot in center.

"A Spicy variation on this American Classic"
"36 ounces"
Start to Finish Time:
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 493 Calories; 20g Fat (37.3% calories from fat); 29g Protein; 47g Carbohydrate; 2g Dietary Fiber; 211mg Cholesterol; 702mg Sodium.

Cyber Monday Deals

Tuesday, November 24, 2009

My Black Friday Pics

For more Black Friday ads, I recommend


Friday, November 27 5a.m. - 11 a.m. only.

Quantities are limited. No rain checks. Remaining items maybe moved to their regular locations near the end of the event.

$128-Sansui® 19" LCD HDTV
$248-Emerson® 32" LCD 720p HDTV
$378-Sony® Bravia® 32" LCD HDTV
$448- Emerson® 42" Plasma HDTV

$198-eMachines® eME627 Laptop Computer-
• 15.6" LCD display (measured diagonally)
• 2GB memory; 160GB hard drive
• Reads and writes CDs and DVDs

$298-HP® G60-519wm Laptop Computer
• 15.6" HD display (measured diagonally)
• 3GB memory; 250GB hard drive
• Reads and writes CDs and DVDs

$398-HP® G71-329wm Laptop Computer
• 17.3" HD LED display (measured diagonally)
• 4GB memory; 320GB hard drive
• Reads and writes CDs and DVDs
• Includes numeric keypad
• Windows 7 Home Premium 64-bit

$78-Magnavox® Blu-ray Disc™ Player
$149- Samsung® MX20 Red Camcorder
• 34x optical zoom
• 3-hr. battery life
• Easy YouTube uploads with included software

$68-Kodak® CD82 Digital Camera
• 12 Megapixels
• 3x Optical zoom
• 3" LCD screen
• Smart Capture; HD stills; face detection and blur reduction; advanced video

$59-TomTom® One 125-SE GPS
• 3.5" color touchscreen
• Maps of the U.S. and Puerto Rico
• Spoken directions and street names


  • FREE $10 Gift Card when you spend $100 or more in Stores (see details)
  • Free Marcel Wanders for Target Reusable Shopping Bag
  • 27 x 52 Bath Towels by Room Essentials $1.50
  • Chefmate 2-slice sandwich maker, 1.5 qt slow cooker, Toaster $3.00

Wednesday, November 18, 2009

Neiman Marcus Christmas Book

Is a Cupcake Car on your shopping list this Christmas? How about a luxury sports aircraft built for two? Maybe a $12,000 chandelier made from the bottoms of plastic soda bottles? Well, look no further than the Neiman Marcus 2009 Christmas Book:

Tuesday, November 17, 2009

EHME Reveal Day! Spectator and Volunteer Info


Spectator Information:
Shuttles run from Old Walmart, Plaza Parkway, I-85 , Exit 91
8 am – 8 pm, Bring Canned Foods
Remember: Prepare for a long day, you will be in the elements,
bring snacks and water

Volunteer Information: Wear your blue shirts

Extreme Makeover Lexington, Day 6

Jewel and husband Ty Murray Arrive!

Lexington, NC - Excitement intensifies on Monday, day 6 of Extreme Makeover: Home Edition build for the Creasey family, as celebrity recording artist, Jewell and World Champion bull riding husband, Ty Murray arrive in support of the project. For more info on Jewel, visit:

Building efforts continue as crews race against time for turning the keys over to the design team for moving in the furniture. Trucks are lining the streets eagerly waiting to unload. Spectators continue to arrive in anticipation of the finished home and tomorrows arrival of the family.

About Hedrick Creative Building
Located centrally in the state of NC in Lexington, Hedrick Creative Building is named for its owner, Jason Hedrick. The company, although new in formation, began in 2003, but builder Jason Hedrick has 23 years experience in the construction industry. Jason is accustomed to tackling challenges while overseeing projects of new custom built homes, structural repairs or remodeling. “This project is definitely a challenge, completely building a home is just 106 hours, but with the involvement of my community, I’m looking forward to building a dream for a family,” remarked Jason. For more information:

Monday, November 16, 2009

Extreme Makeover:Home Edition Lexington, Video from the Weekend

Check out this video to see the amazing progress on the Creasey's new home from over the weekend!

EHME Lexington- Sunday Update

Day 5 Brings More Spectators for
Extreme Makeover: Home Edition

Lexington, NC – On Sunday, day 5 of the Creasey family Extreme Makeover: Home Edition spectators began to line the barricade early. By 9 am, at least 50 pairs of eyes watched as the activity on the build site continued. Neighbors of the Creasey’s had started their days early as to get a view of the build before they began their days.

David Craver, Brick Mason by trade, stood behind the barricade talking about his experience as one of the working volunteers on Thursday, day 2. He worked through the night in the pouring rains with the winds whipping around digging the footings readying the site for laying the block for the foundation. He heard about the project at the Lexington Barbecue Festival and immediately went online to sign up. “When you get that many brick masons together and no one gets in a fight, you know something special is happening,” remarks David. David and his wife have been behind the barricade on both Friday and Saturday and intend to be back on Monday.

George Burns, neighbor, and an Army Veteran walked down to see the progress. His daughter, Cheyenne Powers came down the street in her electric wheel chair on Saturday to see what was happening. George can’t ever remember so much activity in his neighborhood and remarks, “Anytime folks help someone else, not wanting anything in return, it’s a good thing.”

Joe Hale, den leader for a Tiger Cub Scout group brought his young son, Garrett, first year Tiger Scout out to see how a community comes together to help a family.

Local artist Bob Timberlake came out with his wife, Kay and granddaughter Kate to see the build. He was amazed of all that had taken place in just 5 short days. He remarked how proud and thankful he was to all the construction crews and volunteers that have given their time and talents to such a worthy project.

Day 5 spectators watch as the muddy yard begins to take shape. Retaining walls have been built and shrubs and trees are being planted. It is beginning to look more and more like the end is near

EHME Lexington-Saturday Update

The Sun Shines on the Creasey Home
For Extreme Makeover: Home Edition

Lexington, NC - After three rainy gusty windy days for the Extreme Makeover: Home Edition Creasey family build the winds settled to a comfortable breeze and the sun came out on day 4. The projects contractor, Jason Hedrick, Hedrick creative Building, felt confident with the weather conditions change, his crews would make up the three hours they had lost in the bad conditions on the previous days.

As the hours of the day passed, spectators saw the grass turf put down in the side yard for a play area for the Creasey children. As the porch took shape on the front of the house, the walls were going up inside. Roofers on top were laying the tin panels. In sync, the sea of blue shirt construction crews each performed their task for their portion of the job. Cheers could be heard from the spectator barricade as Jason Hedrick stepped up on a mound of dirt and joked with the crews across the street. Around 5 pm, the paint was delivered, a good indication the inside walls were completed and ready for their coating.

On the morning of Sunday, day 5, the wall paper is up in the house, the siding is going on the outside and the driveway is poured. Crews were very busy during the night….on the inside, painting and painting and painting.

We’re getting closer to reveal!

About Hedrick Creative Building

Located centrally in the state of NC in Lexington, Hedrick Creative Building is named for its owner, Jason Hedrick. The company, although new in formation, began in 2003, but builder Jason Hedrick has 23 years experience in the construction industry. Jason is accustomed to tackling challenges while overseeing projects of new custom built homes, structural repairs or remodeling. “This project is definitely a challenge, completely building a home is just 106 hours, but with the involvement of my community, I’m looking forward to building a dream for a family,” remarked Jason. For more information:

Saturday, November 14, 2009

Day 2 of EMHE Lexington

EHME Lexington-Day 3 Update

Day 3 - At the Creasey Home

On Friday morning, day 3 of the Extreme Makeover: Home Edition build for the Creasey’s dream home began with the foundation set and the framers in place to begin the building process. First the floor went down followed by exterior pre-fab walls, the frame work inside and the trusses lifted by the crane to the top of the structure. At 5:40 pm, the build was right on schedule. At 11:00 pm, the framers were ready to sheet the roof.

Spectators lined the barricades along the yards across the street from the build site. Folks of all ages came out to see the amazing house taking shape right before their eyes. Folks came in support of William and Tricia Creasey and their girls. Kristie Alvater, co-worker of William at Guilford County School Technology Service took Friday off just to be at the site. Kristie has been a co-worker and friend to William for more than 10 years and became very emotional as she spoke of how deserving this family is to have something so wonderful happening in their lives.

Wiliiam’s dad came out. Tricia’s mom, dad and sister came. All to see the amazing build of a dream house for the Creasey’s.

Eighteen year old, Madeline Causey stood at the barricade with a batch of cookies she had made for the volunteers to show her appreciation of their time and efforts.

The build continued through the night with new crews coming in as others took off for rest to work another day.

On Saturday, day 4, inside walls go up and the painting begins. Outside the muddy sludgy mess will begin to look like a family yard again as the landscapers arrive.

We’re halfway there!

Friday, November 13, 2009

EHME Day 2

Framing begins today.
You are invited to come watch as the Creasey's new home takes shape right before your eyes! If you want be a spectator, here is the info you need:

Spectators will be allowed on the site. 10 am - 8 pm.

Parking for Media and Spectators will be Old Walmart,
Plaza Parkway, I-85 at exit 89

Shuttles will transport to build site.

Monetary Donations still needed.

Extreme Home Makeover Day 1 Update

Here is a link to WXLV ABC 45's Day 1 Update from the EHME build in Lexington. Congratulations to William and Tricia Creasey!

Thursday, November 12, 2009

Extreme Makeover Home Edition Relay for Life Event

Tuesday, Nov. 10th, ABC's Extreme Makeover: Home Edition knocked on on the door of the Creasey family in Davidson County. ABC has taken this worthwhile event one step further and invited our community to join efforts in holding a Relay for Life event on THURSDAY, NOV. 12th. RUMOR HAS IT THAT CHRIS DAUGHTRY WILL BE THERE DOING A FREE CONCERT!! Maybe around 2? Don't know for sure, but that would be cool!

Here are the details:

LOCATION: Central Davidson High School, Lexington, NC

DATE: Thursday, November 12th with opening ceremony at 2:00 pm and survivor's lap around 3:30 (I've been told this may be pushed back till around 5:00 PM.)

DURATION: All night long! We'll be there till the sun comes up Friday morning! (YOU DO NOT HAVE TO STAY ALL NIGHT! JUST COME WHEN YOU CAN!)

FOOD: We will be selling BBQ, beginning around 5:30pmLUMINARIES: You can purchase luminaries in Honor or in Memory of cancer patients ($10 each or 3/$25).

Contact the local chapter of the American Cancer Society for more info: 834-0844

Wednesday, November 11, 2009


Lexington, NC - Lexington, NC. (November 11, 2009) – “Good Morning Creasy Family!” was the phrase enthusiastically shouted by Ty Pennington of ABC’s Extreme Makeover: Home Edition as the Creasy family ran out of their Davidson County house, they were about to receive the greatest surprise of their lives. Out of all the builders in the Triad area, ABC chose green certified Hedrick Creative Building to help one deserving family, the Creasy’s, of Lexington, North Carolina get the home of their dreams.

Tricia Creasey, a beloved teacher who is battling stage four cancer while her husband struggles to keep their home livable for their family. For the “Extreme Makeover” team, along with hundreds of local volunteers, it’s a heartfelt opportunity to give back to a couple who enjoy going above and beyond for their community in the face of their own medical and financial hardships.William and Tricia Creasey have always been well known in Lexington as a wonderful and generous couple who are devoted to each other, their children, the school where they worked, and their community. Three years ago, Tricia was diagnosed with colon cancer. A dedicated seventh grade teacher, Tricia refused to stop teaching while undergoing the chemotherapy and major surgery her treatment required. In May of 2009, Tricia’s cancer returned and spread to her lymph nodes. To prevent the cancer from spreading any further, Tricia receives weekly chemotherapy treatments that cost the family $1,400 a month after insurance. The Creasey’s bought their home as a fixer-upper, but the necessary repairs and renovations have taken a back seat to Tricia’s medical care. Numerous structural problems such as holes in the floor, walls, and roof where animals can get in, cracks in the foundation, lack of insulation, and extensive water damage from a leaking roof create additional, everyday obstacles and hazards for Tricia and the entire family. In addition, the house has only one bathroom, which Tricia must often occupy for hours a time to take care of medical necessities. Now, it’s up to Ty and the gang to build William, 40, Tricia, 37, Brittany, 12, Makenzie, 5, and Makayla, 5, a new home that will not only be a safe place for Tricia to battle her cancer, but provide a place for family, friends, and the community to gather and offer support to this warm-hearted family. The Creasey family will go on vacation to Walt Disney World while “Extreme Makeover: Home Edition” team leader Ty Pennington, designers Ed Sanders, Paul DiMeo, and Tracy Hutson, local builder Hedrick Creative Building, LLC, and more than a thousand community volunteers rebuild their home.
The location address is: The Creasey Family 2844 Allred Road, Lexington, NC 27292.

Jason Hedrick, Hedrick Creative Building urges you to get involved and help this deserving family realize their dream of living in a safe, clean and environmentally green home that doesn’t threathen Tricia’s health. Go to, the website provides a link to make donations that directly benefit the Creasey family.

About Hedrick Creative Building
Located centrally in the state of NC in Lexington, Hedrick Creative Building is named for its owner, Jason Hedrick. The company, although new in formation, began in 2003, but builder Jason Hedrick has 23 years experience in the construction industry. Jason is accustomed to tackling challenges while overseeing projects of new custom built homes, structural repairs or remodeling. “This project is definitely a challenge, completely building a home is just 106 hours, but with the involvement of my community, I’m looking forward to building a dream for a family,” remarked Jason. For more information:

About ABC-TVs Extreme Makeover: Home Edition“Extreme Makeover: Home Edition,” which has won back-to-back Emmy Awards as Best Reality Program (non-competitive), is entering its 7th season on ABC. The program is produced by Endemol USA, a division of Endemol Holding. Anthony Dominici is the executive producer; and David Goldberg is the president of Endemol USA. The show airs on Sundays (8:00-9:00 EST), on the ABC Television Network. “Extreme Makeover: Home Edition” is broadcast with Spanish subtitles via secondary closed captioning. A TV parental guideline will be posted closer to airdate.

Monday, November 09, 2009

Great Deal on the Music Boat Cruise, 11/8-11/12/2010

The Music Boat Early Bird Special starts today! This week only book your cabin with NO DEPOSIT DOWN, plus get the lowest prices, best choice in cabins and an affordable monthly payment plan. Be sure to mention WBFJ when you book! Call 1-800-889-5265 or go to

The line up this year is AMAZING! Check out this description:

Miami, FL to CocoCay, Nassau & Key West
November 8-12, 2010
Aboard the Royal Caribbean Majesty of the Seas

Get ready for a Christian music cruise that will be rockin' on the high seas!Setting sail for the first time on a Royal Caribbean ship, the Monarch of the Seas, The Music Boat will be making a stop at CocoCay - our own private island – and Nassau, Bahamas. It will be 4 full days of fun in the sun on a luxurious, yet affordable cruise ship.This cruise is suited for all – from families to singles and from church groups to graduating seniors. There's something for everyone! There’s no need to plan your vacation activities. Premier Christian Cruises has already done all of the planning for you! You just need to show up and get ready to rock!

Not only will Third Day be hosting the Music Boat 2010 but we have also confirmed these great artists. More artists coming soon!
David Crowder Band
Addison Road
Glory Revealed
Worship Together Jam Band - late night jam sessions with Bernard Harris
Bello - high wire on ship321
ImprovKids Korner with DonB! and VeggieTales
Candace Cameron Bure
David Nasser

Jacob Atem--Southern Sudan Health Care Organization

Jacob Atem, once known as one of the "Lost Boys" from the Sudan is an amazing guy who God is using in amazing ways. His vision is to start a health clinic in the region of Sudan that he once was forced to flee, and he is well on his way to realizing this dream. Here is his website, I promise, you will be inspired by this young man:

From Bart Millard's (Mercy Me) Facebook

Note to self: don't wear a Casting Crowns Shirt to a Mercy Me Meet & Greet

Friday, November 06, 2009

Orphan Sunday Events in the Triad

While most people cannot imagine the thought of growing up without parents, the sad reality is that there are over 140 million orphans in the world. The statistics are shocking. The need is overwhelming. At times it may be tempting to distance ourselves from the worldwide orphan crisis and believe that we can’t make a difference.

Lisa Holbrook, Executive Director of Caroline’s Promise, a local adoption and orphan advocacy organization says people have many options when it comes to reaching out to orphans. “I think we get overwhelmed by the statistics and underestimate the difference we can make through our prayers, advocating for the needs of orphans and using our gifts to join the cause.” says Holbrook. Orphan Sunday is a nationwide effort to increase awareness and encourage action by the church in response to the orphan crisis.

The official website is, several events are being held in observance of Orphan Sunday this weekend. Here is a list of events with details and contact information.

Friday, November 6, 12:30pm
Chapel for Students and Home School Families
First Christian Church 1130 N. Main Street, Kernersville
Join us for this interactive service where we’ll learn about the needs of orphans and how we can make a difference! Contact Tim Wall for more information:
Friday, November 6, 7:00pm
Family Prayer Service for Orphans
First Christian Church 1130 N Main Street, Kernersville
Join us for this family friendly, interactive prayer service. Local ministries will be there to answer questions and show you how you can make a difference for orphans! If you would like to join our Adoption Choir which will perform during the service, contacts us asap! Contact Lisa Holbrook for more information: LisaHolbrook@CarolinesPromise.Net_
Saturday, November 7, 4:30-7:00 PM
Shoes for Stew

Shady Grove Wesleyan Church 119 N. Bunker Hill Road, Colfax
Bring a new pair of tennis shoes for orphans in Guatemala and receive a chicken stew meal for two! Hosted by Amber Graveley as part of her Senior Project! Contact her for more information at
Sunday, November 8, 5:00pm - 7:00pm
Steven Curtis Chapman Live-Stream Concert celebrating Orphan Sunday
First Presbyterian Church ,300. N. Cherry St, Winston-Salem
In recognition of Orphan Sunday, come out for a fantastic Steven Curtis Chapman "Live-stream" concert event---THIS Sunday at First Presbyterian in downtown Winston-Salem. 336-722-4162 Contact: Jenna Penner

Thursday, November 05, 2009

Drop Your Can!

What Soft Drinks are Doing to Your Body

By Dr. Maoshing Ni - Posted on Fri, Oct 30, 2009, 12:29 pm PDT

Soda, pop, cola, soft drink — whatever you call it, it is one of the worst beverages that you could be drinking for your health. As the debate for whether to put a tax on the sale of soft drinks continues, you should know how they affect your body so that you can make an informed choice on your own.

Read the rest of the article on Yahoo Health.

Tuesday, November 03, 2009

Steven Curtis Chapman Web Event Tonight!

Don't forget to tune in tonight at 9pm CST/10pm EST for the LIVE SCC Webcast Concert & Chat, on Steven's Facebook page! Just click the LIVESTREAM tab at the top of his FB page visit the following link - You can even post some questions there for Steven to answer on-air tonight.

Monday, November 02, 2009

Help a Local Family Get an Extreme Home Makeover

Help Extreme Makeover: Home Edition and Hedrick Creative Building make a Triad family’s dream come true. We spoke with Jason Hedrick this morning and he needs volunteers for the build, both skilled and non-skilled. He also needs donations of supplies, services and money.

If you’re over 18 and would like to volunteer as a skilled or unskilled laborer, click here: or call

The other huge need is for donations of goods, services and money. If you’d like to make a donation of money, click here:

If you are interested in donating goods or services, click here:

Here’s a list of things that Hedrick Creative Building is specifically looking for:

  • Fasteners
  • Lumber Package
  • Panelization-Trusses
  • Insulation
  • Standing Seam Roofing
  • Interior Doors, Patio Doors, Entrance Doors
  • Nice Wood Closet Systems
  • Pre-fabricated Stairs
  • Tile Setting Materials
  • Rain Gear
  • Food/Caterers
  • Other miscellaneous building supplies

Gettin' fit With Allen Branch

Fitness One Trainer Allen Branch says you can burn a lot of calories in your day to day activites. For example, a 150 lb. person burns the following number of calories in one hour doing the activites listed:


Try to work 30 minutes to 1 hour of activity into each day!