Friday, December 03, 2010

How to Win "4 on the Floor" at Winter Wonder Slam

Wednesday Morning at 7:50 the WBFJ Morning Show will give away 4 Dance Floor Passes for Winter Wonder Slam (includes entry to the concert). In order to win, you need to post a video of yourself dancing on our Facebook Page. People can vote for your video by going to our Facebook page and “liking” their favorite video. The video that has the most “likes” by Wednesday morning is the winner.
Here are step-by-step instructions to load your video:
  • First- You must “Like” WBFJ’s Faceboook Page
  • Second-Click the “Video Tab”
  • Third-Click “Upload”- here you will have an opportunity to upload a video from your computer or record a video with your webcam. Videos must under 1024 MB and under 20 minutes.
  • Finally-Listen Wednesday Morning at 7:50 to see if you are the winner!
For more information about Winter Wonder Slam, click here:

Tuesday, November 23, 2010

Three Points Automotive

Mike Thorn is the owner of Three Points Automotive in High Point .  Here is his contact info:
(336) 883-2886
HIGH POINT, NC 27265-1139

Facebook Page

Friday, November 12, 2010

NC Chicken Stew!

Paula’s homemade Chicken Stew (simply Southern style)

3 to 4 Cooked chicken breasts
½ gallon…Chicken broth
½ gallon…Milk (Half broth / half milk)
Up to 4 Chicken bullion cubes
½ stick…Butter
½ Teaspoon…Salt
½ Teaspoon…Pepper
Mix ingredients in large pot.
Bring to gentle boil for 20 to 30 minutes.
(**Add 1 tablespoon of all purpose flour to make thicker)

Serve with your favorite style cracker (or hot, fresh corn bread), Dill or Bread n Butter pickles and sweet tea. Eat and Enjoy…

Holiday Mail for Heroes

It’s that time of year again! The American Red Cross and Pitney Bowes have teamed up for the fourth annual Holiday Mail for Heroes program.

From now until December 10th you are invited to send holiday cards to our American service members, their families, and veterans all over the world. Anyone can send a card and you can send as many as you would like! Please send all cards to:

Holiday Mail for Heroes
PO Box 5456
Capitol Heights, MD

Monday, November 08, 2010

Wednesday, November 03, 2010

Save and Be Safe This Winter

Richard Harrington and Jeff Vance from Gwyn Services joined us this morning to talk about heating your home safely and efficiently this winter.  For more info, visit or email: .

Vote for Bishop McGuinness!

Here is an email that I recieved from a student at Bishop McGuinness yesterday.  Let's help theses local students win!!

Hello Tami,

My name is Meghan George and I am a student at Bishop McGuinness Catholic High School in Kernersville, NC. We entered a contest about a month ago that is sponsored by Bing and Microsoft entitled Our School Needs. The winner of this contest will receive $100,000 dollars to go towards the project that their school needs. There is also a second prize of $50,000 dollars that the 3 runners up of each category (elementary, middle, and high school) will receive. What our school needs is a performance pavilion and we entered the contest about a month ago. We wrote an 800 word essay to submit and we had all of our music students come together and write a song and we performed it and made a music video. I sang the solo for said video. We have made it out of 700 schools to the final round of the contest which consists of 15 schools (5 middle, 5 elementary, and 5 high schools.) It is an incredible feat to have made it this far. To see our entry please go to

I am writing to you because I was wondering if WBFJ could help our school get the word out about our part in this contest. The way you win is that people have to go onto the website, make an account, and vote for your school. The school with the highest number of votes after this Sunday, November 7th, wins the contest. The way the voting works is you have to go to the bing website and make an account providing your name, e-mail, and birthday. Once you make an account you will be sent a confirmation e-mail to verify your account. The e-mail will contain a link to the website and if you click that link, log in, and you are now able to vote. You can vote once a day and we are asking everyone to tell everyone that they know that has a computer and is able to vote for us. The head of our music department, Doctor Alan Hirsh, has been working so hard for 12 years on getting this performance pavilion and if we were to win this contest our dream could become a reality.

Thank you so much for your time and we at Bishop McGuinness appreciate anything that you and WBFJ can do to help our school.

In Christ,
Meghan George
Junior at Bishop McGuinness

Tuesday, November 02, 2010

CAREGIVER STRESS- The Dangers of Being a Good Samaritan

By Dwight Bain, Nationally Certified Counselor & Certified Life Coach

“Don’t take life so seriously, you’ll never get out of it alive,” was the simple advice I saw on a greeting card once and it makes sense, especially when thinking about the incredible pressures placed on those in the important role of caregiver for a loved one. You’ve got to lighten up the load to prevent major burnout.

Many times it’s easy to overlook just how tired, frustrated, or angry someone feels when they are buried in the dozens of day-to-day tasks required of a primary caregiver. This special report is designed to help you spot the warning signs when you’ve done too much for too long and don’t have enough energy left in the tank to help anyone, including yourself.

There was a popular song many years ago that had the lyric, “he ain’t heavy- he’s my brother” which isn’t exactly accurate. If you are piggy-back riding your brother, sister, child, or any other family member, their actual weight is still the same, but because you love and care for them, you have extra energy to serve them. Love will allow you to carry someone you care about for a while – but after a while they do get heavy again, and you will feel the pressure to want to take a break. That’s normal and not a sign of lack of love, rather just a sign of being human. So what does it mean to be a ‘Care-Giver’ anyway?

To be a Caregiver is to provide financial, relational, physical, spiritual, or emotional support to someone who is unable to live independently like:

— newborns or small children

— those recovering from an injury or illness

— aging loved ones

— anyone facing a terminal illness

— those who are disabled in some way (physically, mentally, emotionally)

This just about covers parents and people from all walks of life and all ages, so it probably impacts you or someone you care about. Let’s un-package this important issue to understand the dangers of being a ‘good Samaritan’ and find out how to avoid the often overwhelming stress that can come from being a compassionate parent, adult child, or primary caregiver.

Let’s start by defining the difference between CARETAKERS and CAREGIVERS.

A caretaker provides a level of compassionate service for someone in need, often for a fee or salary of some kind. They may feel a special calling to help out (like nurses, teachers, doctors, counselors, or pastors), yet at the end of the day, it’s their job and they are compensated in some way for their services. Caretakers can do their important work in many ways. For instance, they can work with children, with patients, wounded people, or by managing property or running a museum. It’s important work, often tiring, but not usually overwhelming enough to create compassion fatigue or massive distress because there are clear boundaries, defined duties, and reasonable expectations, as well as defined hours of service.

Being a caretaker is much less complicated than being a caregiver. Caregivers do the same work, but often with greater intensity, since they often aren’t compensated in some way and just work out of the goodness of their hearts to show compassion to the person in need. They often give and give expecting nothing in return, yet that is often why they run out of energy and burnout. They don’t have defined hours, schedules, or budgets. It can get very stressful, very fast because they can’t do everything for everyone all the time without it leading to caregiver stress.

Consider the following warning signs I first learned from my friend June Hunt to see if you are experiencing this type of roadblock to healthy relationships.

The Caregiver Stress Checklist

In asking yourself these questions, honestly assess your feelings to determine if it could be time to seek professional help to overcome caregiver stress.

• Am I easily agitated with those I love?

• Am I becoming more critical of others?

• Am I having difficulty laughing or having fun?

• Am I turning down most invitations to be with others?

• Am I feeling depressed about my situation?

• Am I feeling hurt when my efforts go unnoticed?

• Am I resentful when other family members are not helping?

• Am I feeling trapped by all the responsibilities?

• Am I being manipulated?

• Am I missing sleep and regular exercise?

• Am I too busy for quiet time with God?

• Am I feeling guilty when I take time for myself?

Warning Signs of Caregiver Stress:

___ Physically – exhausted and worn out

___ Emotionally – resentful, stressed, bitter

___ Relationally – feeling used or unappreciated

___ Financially – overwhelmed or depleted

It’s right to care for people in need. It’s healthy to show compassion. Those are good things and make us feel better for having made a difference in the lives of others. You can show care in a lot of ways and should. Consider the meanings of the verb care: “To have a personal interest in, or be watchful over, to be affectionate toward, to look out for, to be concerned about, to provide for, to give serious attention to and to keep safe.” Caring is important, but there are some hidden dangers if you care too much.

Hidden Facts about the Good Samaritan

There is no better example of being a compassionate caregiver than the timeless story taught by Jesus about the Good Samaritan. You may remember the story – a man is mugged by thieves and left for dead on the side of the road. Then a pastor and a lawyer pass by on the other side to avoid getting involved. Finally, a man from another cultural background stops, applies first aid, transports the victim to a respite center, and pays for his care. Jesus showed that the person who really showed love for his neighbor wasn’t the most religious or best educated, or even from the same culture; rather, the one who showed the greatest compassion was the only one who fulfilled the great commandment to 'Love your neighbor as yourself.'

This is a life changing spiritual teaching for anyone, yet one should not miss some basic factors to protect the Good Samaritan from compassion fatigue. Yes, he jumped in to help a stranger, and, yes, he showed great love for another human being, but he didn’t do it alone! The Good Samaritan started a healing process in the life of a wounded man and allowed others, like the inn-keeper, to be part of the team to make a positive difference in helping a man rebuild and recover. When you are part of a team helping someone going through a crisis, you are less likely to burnout. And that’s a good thing for everyone so you can have a lot more energy to help others for years to come.

Self Care Comes First

Chaplain Max Helton worked next to me at Ground Zero after the terrorist attacks in New York on 9-11-01. He taught me a wonderful process in dealing with overwhelming situations. First, focus on ‘self-care,’ then ‘buddy care,’ and finally ‘other care’. This way you can protect your own energy, help others facing the same care-giving challenges, and then together be much stronger and more focused to better serve others.

It can be done, but it can’t be done alone. God designed us to work together in partnership with others. Moms and dads, husbands and wives, brothers and sisters, fellow church members, neighbors, co-workers, community members, basically anyone could be in a situation to be a caregiver. But remember the principle to not go it alone. Let others help you.

If you are facing a major care-giving role alone, let me challenge you to reach out for some help. It could come from friends, family, pastors, churches, a MOPS group, or other supportive group, but whatever you do, don’t try to do it all yourself. Caring is good; exhaustion isn’t. If you are aware that you are feeling pressure to do it all, take the checklists and insights from this article to review with someone close to you for an objective point of view just to keep you from the stress of caring too much that you get lost in the process. Or perhaps you have a friend, co-worker, or family member that appears to be struggling with compassion fatigue that you could invite for a cup of coffee to review the key points and then open up a discussion on how you might be an encouragement to help them better manage the stress of caring for someone in need.

You don’t have to do it all alone, but you do have to openly bring up the subject to let the people who care about you likely know the pressure is building and that you need some help. Here are some strategies to guide you with a sense of balance as you willingly share your heart of compassion without getting crushed from too much care.

How to prevent being so full of “care” that you can’t care for yourself

1) Be aware of the common stress signals that come with being a caregiver:

___ irritability or moodiness

___ feelings of resentment

___ loss of sleep or feeling frequently exhausted

___ increased susceptibility to colds and flu

___ feeling guilty about taking time for yourself

2) Be aware of the pressure of care-giving and that it builds over time.

3) Be aware that as care-giving goes up, additional coping skills should go up, too.

4) Be aware of your own needs and don’t be afraid to ask for help.

"You have to decide what your highest priorities are and have the courage -- pleasantly, smilingly, non-apologetically -- to say 'no' to other things. And the way you do that is by having a bigger 'yes' burning inside. The enemy of the 'best' is often the 'good.'" — Stephen Covey

5) Be aware of the resources around you, and be willing to take a respite.

Tips to add compassionate care - Send cards and handwritten notes - Make visits to the hospital or nursing home - Send flowers or small gifts - Provide food and occasionally an entire meal - Volunteer to be a driver (transportation) - Entertain children or other family members - Shop for needed items - Set aside time for regular reading aloud - Take walks and do other outdoor activities - Offer to do laundry and housecleaning - Be a willing and attentive listener - Extend emotional and physical affection - Provide financial assistance - Pray for someone in a crisis and ask others to join you in providing spiritual support for those in great need.

6) Be aware that sometimes you need to just sit on the floor and laugh or cry.

"I am beginning to learn that it is the sweet, simple things of life which are the real ones after all." — Laura Ingalls Wilder

7) Be aware that care-giving is hard work and often you may want to quit, yet it is still one of the most loving acts of Servant Leadership.

“For the heartsick, bleeding soul out there today who is desperate for a word of encouragement, let me assure you that you can trust this Lord of heaven and earth.There is security and rest in the wisdom of the eternal Scriptures. I believe the Lord can be trusted, even when He cannot be tracked. Of this you can be certain: Jehovah, King of kings and Lord of lords, is not pacing the corridors of heaven in confusion over the problems in your life! He hung the worlds in space. He can handle the burdens that have weighed you down, and He cares about you deeply. He says to you, “Be still, and know that I am God.” Psalms 46:10 — James Dobson, Ph.D.

Reprinted with permission from the LifeWorks Group, eNews (Copyright, 2004-2010, by the LifeWorks Group in Florida. 407-647-7005 ).

About the author

Dwight Bain is dedicated to helping people achieve greater results. He is a Nationally Certified Counselor, Certified Life Coach, and Certified Family Law Mediator in practice since 1984 with a primary focus on solving crisis events and managing major change. He partners with media, corporations, and non-profit organizations to make a positive difference in our culture. Access more counseling and coaching resources designed to save you time by solving stressful situations by visiting his counseling blog with over 300 complimentary articles and special reports at

Monday, November 01, 2010

20 Ways NOT to Gain Weight Over the Holidays

I know the holidays are coming///what can I do to prevent weight gain?

That answer is simple: Stick with your plan. You've overcome temptations and slip-ups before. Every day poses challenges, yet you remain strong and continue to make progress toward your goals. Why should the holidays be any different? If you want to lose weight this month, you can. You just have to choose to stay in control, one day at a time. Here are 20 tips that will help you keep holiday weight gain at bay and lose a few pounds by new year.

1. Track your food intake. That means all of it, from the spoonful of cookie batter you ate while baking to the free sample of ham at the grocery store. These "hidden" calories are easy to gloss over but can really add up. If you do nothing else during the holidays, track your food diligently every day.

2. Plan your holiday meals. A continuation of tip #1, plan your meals and snacks in advance so you can enjoy your favorites and still stay on track. Before you head to another party or sit down for a holiday dinner, pre-track your food for the day. Find places to cut back on calories in order to splurge a little more on your holiday meal, for example. Decide which foods you'll have (and how much)

3. Look up calories before you bite. Use websites to calculate the nutrition information in your favorite holiday foods so you can add them to your tracker. If you really want to eat a cookie from a co-worker, open your Nutrition Tracker first and decide whether it fits in with your plan (see #2 above).

4. Make fitness a priority. I like to remind people that food is only one part of the equation that determines whether you'll lose or gain weight. Fitness is just as important. Don't let your workouts go by the wayside. If anything, you should be trying to work out more than before to curb weight gain and extra eating. Just remember this: Burn it (exercise) to earn it (extra holiday calories).

5. Schedule your workout like an appointment. You wouldn't miss work, a doctor's appointment or an important meeting to bake cookies or do some holiday shopping, would you? Add your workouts to your calendar so that other obligations don't get in the way of your gym time. Tell your friend that you'd love to bring some cookies to her party but that you won't arrive until after Fitness Classes let out.

6. Bring your own food. This is a great tip if you're heading to a party and don't know what's in the food (or how it was prepared). No matter what kind of food is there, you'll have at least one dish you can eat with confidence.

7. Don't drink alcohol. It lowers inhibitions, making it more likely that you'll forget about your nutrition plan and overindulge. Plus, alcohol alone is pretty high in calories. (along with various other reasons it isnt a good idea)

8. Re-gift treats and food. Of course, your loved ones mean well when they give you delicious food and candy gifts. But just because they give them does not mean you have to eat them! There are plenty of opportunities to re-gift food gifts over the holidays: bring them to parties, potlucks, and other get-togethers. Or, donate store-bought foods to a local food pantry or hospital to spread the holiday spirit to others. Take home-baked goods to a homeless shelter.

9. Bring your food to work. If you feel guilty about re-gifting, Share it in a communal space like the office café for others to partake of as they choose.

10. Don't make mountains out of molehills. It's easy to go over your calories one day and feel like a failure. But remember that it takes much more than one day of overeating to thwart your progress. Accept your slip-ups, learn from them and move on.

11. Add 10 extra minutes of cardio to your days. Some experts say that adding just 10 minutes of vigorous exercise to your usual workout routine can counter the effects of a little extra holiday eating. You can spare an extra 10 minutes, right? Even if you can't fit it in all at once, try to do small amounts throughout the day. High-intensity moves like jumping jacks, high-knee running in place, or jumping rope all work. Or you can try one of the classes at Fitness One that burn 400-800 Calories per session!

12. Maintain your active lifestyle. Remember that "running" errands isn't the same as running—or exercising. But the more activity you can add to your days (in addition to planned fitness) the better off you'll be.

13. Keep an emergency snack on hand. Stashing some healthy snacks in your car, purse, and desk drawer can help satisfy your cravings and prevent you from going overboard on all the wrong foods. This is a good idea when you're hungry at work and cookies sound tempting, or when you're shopping late at the mall and hear the food court calling.

14. Watch your portions. There's nothing wrong with enjoying some once-a-year favorites if you keep your portions in check. Sometimes just a little taste is all you need. Estimate portion sizes when eating at parties and holiday dinners.

15. Focus on people. Isn't that what the holidays are all about? At parties and gatherings, enjoy the good conversation and activities instead of hovering around the food table. Create lasting memories that don't revolve around eating, and you won't feel like you're missing out.

16. Drink your water. Recent studies found that when people drink more water throughout the day, they end up eating fewer total calories. Water and water-rich foods can help fill you up longer. Keep a cup of water in hand at parties, sip water between bites, and meet your daily quota to help prevent overeating.

17. Wake up with exercise. People who exercise first thing in the morning are more likely to exercise regularly than those who exercise later in the day.

18. Don't act as if it's your only chance to eat. With every food that crosses your path, remind yourself that you'll have plenty of chances later to eat. Forgo the "last supper" mentality. Honor your true feelings of hunger and fullness, and if you're not hungry or in the mood for a certain food, don't feel obligated to eat it. Be a (polite) food snob. Don't waste calories on a treat you don't really like or that isn't very delicious. If you accept a co-worker's cookie or Aunt Mary's bacon salad, but it's not very tasty, stop eating it. No one will fault you for saying you want to just have a taste.

19. Slow down. Savor your food and the experience of eating. You'll eat less, feel more satisfied, and recognize feelings of hunger before it's too late.

20. Keep your eye on the prize. Before you take a bite or hit snooze instead of hitting the gym, remember your goals. It's going to take work to get there and survive the holiday season. Before you act, ask yourself, "Will this help me get where I want to go?" If not, make another decision. And remember that YOU are in control during the holidays, not the other way around.

Here's to staying fit, looking great, and reaching your goals all month long!

Allen Branch CPT, SCS, NASM-PES
Fitness One Training Solutions
American Martial Arts Systems
"Its time to put a fitness expert in your corner."

Friday, October 29, 2010

Fall Landscape/Lawn Care

Thanks to Tim Hanauer for sharing some tips today about how to keep our yards looking lovely through the fall and winter.  If you'd like to conatct Tim or learn more about his very unique company, visit:


TO DO IN FALL: Fertilize Fescue Yards (not bermuda yards), Plant Pansies.... (secret bed and spacing recipe), Leaves (yuk), AND PLANT SHRUBS & TREES NOW TO CHRISTMAS (w/ a few exceptions).

WHAT NOT TO DO IN THE FALL: Prune (especially hard prune) most shrubs and trees, NEVER fertilize shrubs and trees w/ nitrogen fertilizer in the fall, Don't mulch just before leaf fall - wait till that chore is just about over...

Wednesday, October 27, 2010

Africa Comes to Mocksville

What a delight to have some of the kids from the Daraja Children's Choir of Africa join us on the show today! I promise, you will be blessed by going to their concert tonight at Blaise Baptist Church in Mocksville.  Here's the 4-1-1:

Daraja Children's Choir
Blaise Baptist Church
Wednesday Night, 6:30 PM
A Love Offering will be  accepted
Jeremy Amick
(336) 751-3639 
Blaise Baptist Church
134 Blaise Church Road
Mocksville, NC 27028

Do You Know Who I Am?

Thanks to Angela Thomas for joining us today to talk about her new book, "Do You Know Who I Am? and other brave questions women ask".  Find out more about Angela, her ministry and the new book, visit her website .

Saturday, October 16, 2010

Remembering Darren

"Reason For The World" Lyrics[edit]
by Matthew West | from the album The Story Of Your Life

  There are no words in times like these
When tears don't hide the tragedies
And all you want is a reason for the world

No comfort in the greeting card
Cause God is good
But life's still hard
and your heart just wants a reason for the world

Maybe the reason for the pain
Is so we would pray for strength
And maybe the reason for the strength
Is so that we would not lose hope
And maybe the reason for all hope
Is so that we could face the world
And the reason for the world
Is to make us long for home

For God so loved your broken heart
He sent his son to where you are
and he died
To give a reason for the world

So lift your sorrows to the one
Whose plan for you has just begun
And rests here in the hands that hold the world

Maybe the reason for the pain
Is so we would pray for strength
And maybe the reason for the strength
Is so that we would not lose hope
And maybe the reason for all hope
Is so that we could face the world
And the reason for the world
Is to make us long for home

Well I know your past the point of broken
Surrounded by your frea
i KNOW you're faint and tired and lonely
from the road that you walked down here
But just keep your eyes on heaven 
and know that you are not alone
remember the reason for the world

No ear has heard
No eye has seen
Not even in your wildest dreams
A beauty that awaits beyond this world
When you look into the eyes of grace
and hear the voice of mercy say
Child, welcome to the reason for the world

Friday, October 15, 2010

More Info about Darren's Arrangements

A special account has been set up to assist Darren's wife and children. If you'd like to contribute, checks can be made payable to:

Darren Stevens Family Fund
and can be mailed: c/o WBFJ
1249 Trade Street
Winston-Salem, NC 27101

Funeral Arrangements are as follows:
Friday Evening, October 15th 6:00pm-8:00pm 
Loflin Funeral Home - Ramseur.

Saturday Morning @ 11:00AM 
Holly Spring Friends Meeting -
2938 Holly Spring Road. Ramseur

Thursday, October 14, 2010

News Coverage about Darren

We are so thankful to WXII and WGHP for their beautiful tributes to Darren.  Here are links to the video:,0,2289340.story

Tuesday, October 12, 2010

The Marriage Ref Casting in the Triad

NBC TV’s "The Marriage Ref" Comes to North Carolina for Casting Calls;
and Is Hiring Local Temporary Staff

Winston-Salem and Greensboro, NC, October 8, 2010 – EverWondr Network,
Greensboro, NC, the company that developed and, among many other websites, announced they will bring
NBC TV’s "The Marriage Ref" to the Triad to hold open casting calls for upcoming
episodes of this comedy panel show.

On the show, celebrities help squabbling couples make peace; and participants in
every show have a chance to win $25,000. Created by Jerry Seinfeld, the show offers
relationship advice...with a comic twist.

How did the show decide to come to the Triad? “During the past 11 months, with seed
money from The Arts Council of Winston-Salem and Forsyth County, we built one of the
country’s most powerful events marketing websites,” said Amy Consigio of EverWondr
Network. “The producers at ‘The Marriage Ref,’ discovered it online and decided it could
be useful to help their show find feuding couples.”

About the Casting Calls

"The Marriage Ref" casting team is searching the country for outgoing and opinionated
married couples that have a long-standing argument or issue that must be resolved. No
problem is too small or too strange!

During the casting calls, potential couples will tell producers why they absolutely
NEED a MARRIAGE REF to weigh in and proclaim, for once and for all, who is
RIGHT and who is WRONG. In every episode, the featured spouse who wins their
arguments as judged by a panel of favorite celebrities will compete for $25,000 and
the distinction of being judged the “most right” of the night.

Casting calls will be held at the following locations:

Saturday, October 16
7:00 to 11:00 p.m. at the Bob Dylan Concert
LJVM Coliseum
2825 University Parkway, Winston-Salem NC 27105

Sunday, October 17
Noon to 6 p.m. at Festival Italiano
In the Marriage Ref Booth located in front of the Green Bean
300 Block South Elm Street, Greensboro
Near the Corner of Elm and McGee

Friday-Sunday, October 15-17
North Carolina State Fair
Fri. 4pm – 8pm; Sat. 12pm – 8pm; Sun. 12pm – 8pm
1025 Blue Ridge Road, Raleigh, NC 27607

Monday and Tuesday, October 18-19
Renaissance Hotel
4100 Main at North Hills Street, Raleigh, NC 27609
Mon. 4pm – 9pm; Tues. 4pm – 9pm

Interested couples may also contact the casting team directly at

For these events, NBC is hiring temporary local staff in Winston-Salem, Greensboro
and Raleigh to prepare for and work these events. They are hiring production
assistants, recruiters, camera men and crew, many of whom are needed to begin work
immediately. For information contact at

Click on the link below to watch episodes of the "The Marriage Ref":

Thursday, October 07, 2010

Mother-Daughter Event featuring Rebecca St. James Coming to Kernersville


(Nashville, Tennessee) --September 20, 2010 --In a world filled with 'special events, girls, mark your calendars on Friday, October 8th for one event coming to the local area that truly lives up to the promise of being special.

Grammy Award winning Christian singer, Rebecca St. James is the centerpiece of the "SHE" conference event coming to Kernersville's First Christian Church for a 7:00 P.M. presentation.

The church is located at 1130 North Main Street. Both general admission ($15.00) and Gold Circle tickets ($18) are available through the church, local LifeWay bookstores, and locally by calling (336) 996-7388. Tickets may be resourced online at and by calling 1-800-955-9324. Tickets will also be available at the door night of the event. More information will be available online at the church website:

In the clamor of tweets and iPods, mini-vans and over-booked moms, the SHE event is the rare moment when moms and daughters and their friends can connect for a fun and spiritually uplifting session on life, love, and the pursuit of the real issues that matter to ‘girls’ of all ages.

The conference is built on the concept of celebrating the beauty of becoming a total ‘SHE' woman-safe, healthy and empowered -in every season of life. The conference series was inspired by St. James' best selling books SHE and SHE TEEN (Tyndale) which have been an inspiration to teens and adult women in finding their foundation for life in God's plan for living.

A testimony to the Australian born singer’s creditability as a respected "voice" with today’s young women is seen in her recent book, PURE (Faithwords/Hatchette) being nationally honored with a nomination in the Youth/Young Adult category for "Best Book of 2009” accolades from the prestigious Christian Retailers Association in their annual Reader’s Choice Awards. In the midst of connecting globally with her music, St. James has remarkably found time to author more than a half-dozen best selling Christian books that speak to the youth culture of today and beyond.

Adding to the perfect balance of Rebecca's connection with the audience from her life experiences as a vital young single woman is her ideal counter-balance. Joining her on the SHE conference stage is her real life mentor, Evie Tornquist, herself an award winning Christian singer whose career throughout the 70's and ‘80's inspired millions of record sales and an enduring international following. Now married with two grown children, Evie has been both an inspiration and close personal friend and role model to the younger St. James who herself is no stranger to the term ‘role model.' On outspoken voice for her generation, Rebecca has taken her stand for purity onto concerts stages all over the world. Her best selling single Wait For Me inspired both a best selling book and a message that she has used to passionately inspire an entire generation of young people.

Whether through the rock influenced music of Rebecca, the softer sounds of Evie, or the mutual straight talk from the heart that is the core center of the evening, both women set their music and their life experiences before their audience-welcoming their questions, offering real answers, sharing God's grace, His love, and His passion to reach women with the message of how to live life based on practical biblical principals in a rubber-meets-the-road 21st century.

‘We talk about the things women care about from finding their purpose and security in God, dating and relationship issues, to mentoring, to communicating more effectively with each other-whether teen to parent-or friend to friend," notes Rebecca. Adds Evie: "It's all about celebrating being "girls of God" at every age.”

If You're Going, Can I Hitch A Ride to Victory?

Riders continue to Kyle and Pattie Petty’s Adaumont Farms
for special songwriters’ event

CONCORD, N.C. (Sept. 30, 2010) – Country music singers and songwriters, fans,
loyal customers, family and friends will partner to pay tribute to Click Baldwin while
raising money for Victory Junction on the 8th Annual Ride to Victory on Sunday,
Oct. 17. Riders will leave from zMAX Dragway, parade through Victory Junction,
and end the day-long ride with “Kyle Petty & Friends: A Songwriters’ Jam” at
Kyle and Pattie Petty’s Adaumont Farms.

An extension of Kyle Petty Charity Ride, Inc., this year’s Ride to Victory will benefit
Victory Junction, a yearround camping facility serving children with chronic medical
conditions or serious illnesses. Victory Junction is supported completely by generous
donations of individuals, corporations and organizations.

Click Baldwin, longtime friend of Kyle Petty, valuable member of the board of
directors for the KPCR organization and owner of Carolina Harley-Davidson in
Gastonia, passed away in 2008 following a motorcycle accident in Montana. This
year’s fundraiser honors and pays tribute to Baldwin for all his support since the
KylePetty Charity Ride’s inception.

This one-day motorcycle ride gives fans the opportunity to ride across North
Carolina with celebrities while supporting a great cause. The ride is scheduled
for Sunday, Oct. 17, the day after the Bank of America 500at Charlotte Motor
Speedway (ABC 7:30 p.m. EST).

“I always look forward to the Ride to Victory. It’s a fun day ride with new riders
joining every year. Getting to show people Camp for the first time is always special,”
said Kyle Petty. “This year we’re adding music! We’ll end with a ‘jam’ at my farm.
Riding and music together, along with helping Camp; it doesn’t get any better.”

The cost for both the day’s ride and the evening jam is $40 before the event.
Registration will be available at all rally points the day of the event for $50; however,
rider spots are limited and pre-registration is recommended.

Tickets for the Songwriters’ Jam alone are $20 and may also be purchased by
calling 704-714-4545. Tickets at the gate are $25. For more information or
to pre-register, please visit or call

Rally points this year include Tilley Harley-Davidson of Statesville, Iron Horse
Motorcycles in Monroe, Harley-Davidson of Charlotte and Carolina Harley-
Davidson in Gastonia. The full group will depart zMAX Dragway at 10 a.m. and
participate in a “classic” Charity Ride pit stop at Pilot Flying J before arriving at
Victory Junction. Each participating fan and motorcycle enthusiast will receive a
commemorative pin, decal,Ride to Victory VIII T-shirt and more.

Riders will continue to Kyle and Pattie Petty’s Adaumont Farms for “Kyle Petty
& Friends: A Songwriters’Jam.” This special event includes performances
by famous country music singers and songwriters Mark Collie, Billy Montana and
Rafe Van Hoy. They also will join former NASCAR driver and racing analyst Kyle
Petty himself to share personal stories that inspire their songs, as well as perform them.
Kyle will be accompanied by violinist Jimmy Edmonds for a special performance
of his own. 

Collie, Montana and Van Hoy have a combined total of 19 Number One and 17
Top 10 hits. Collie, a staple on the Nashville music scene for more than three decades,
is best known for “Even the Man on the Moon is Crying,” “Born to Love You” and
“Hard Loving Woman” and wrote for George Jones, Tim McGraw, Aaron Tippin and
Garth Brooks. Montana’s Number 1 credits include Garth Brooks’ record-breaking
single, “More Than A Memory,” Sara Evans’ smash “Suds in the Bucket,” and the
Grammy-nominated “Bring On the Rain,” recorded by Jo Dee Messina. Van Hoy
co-wrote George Jones and Tammy Wynette’s compelling hit “Golden Ring” and
Mark Chesnutt’s “Old Flames Have New Names.”

# # #

About Ride to Victory VIII, A Kyle Petty Charity Ride
Founded in 2003, the Ride to Victory builds upon the success of the Kyle Petty
Charity Ride Across America.  Since the Kyle Petty Charity Ride’s formation,
approximately 7,000 riders have logged more than 9.9 million cumulative motorcycle
miles and traveled through 49 states. Most importantly, the Ride has donated more
than $14 million to children’s charities, including Victory Junction.

About Victory Junction
Victory Junction is a year-round camping environment for children ages 6 to 16
with chronic medical conditions or serious illnesses. Founded by Kyle and Pattie
Petty in honor of their son Adam, the camp is located in Randleman, N.C., with
a second location opening soon in Kansas City, Kan. Victory Junction offers programs
for 24 disease groups and maintains strong relationships with 26 partner hospitals.
Victory Junction’s mission is to provide life-changing camping experiences that are
exciting, fun and empowering, in a safe and medically-sound environment. As a
not-for-profit organization, the camp operates solely through the support of generous
donors to provide this experience at no charge to children and their families.

Wednesday, September 29, 2010

As Heard on Your Family Friendly Morning Show 9/29: Keeping the Little in Your Girl/Making Your Resume Shine

Today we spoke with "Secret Keeper Girl" series author, Dannah Gresh.  She has a new book called "Six Ways to Keep the Little in Your Girl" that addresses the many pressures that girls today face and how to protect your daughter.  For more information, visit Dannah's website:

Randy Wooden from The Wooden Group joined us today to talk about resume writing.  According to Randy, these are the 3 most important components of your resume:

1-Key Words - More and more, companies are using software to scan through resumes, looking for key words that match the posted job description for the position being filled.  Make sure your resume includes these words in the "Career Objectives" section of your resume.

2-Accomplishments - You must seperate yourself from other people with similar qualifications applying for the same postition .  Do this by listing your accomplishments at past jobs, quantifying whenever possible (ie- I increased sales in my department by 20%)

3-Overall Appearance - As with everything, first impressions are so important.  Make sure your resume is visually appealing, laid out well and makes good use of "white space".

For more infomation about the services offered at the Wooden Group or about their free Thursday seminars, you can call Randy at 793-8040 or visit the website:

Tuesday, September 28, 2010

As Heard on Your Family Friendly Morning Show 9/28- How Much do You Know About Religion?/Chatting with Josh Wilson

Are You Smarter Than an Atheist? :)

According to a recent Pew Research study, "Atheists and agnostics, Jews and Mormons are among the highest-scoring groups on a new survey of religious knowledge, outperforming evangelical Protestants, mainline Protestants and Catholics on questions about the core teachings, history and leading figures of major world religions.

On average, Americans correctly answer 16 of the 32 religious knowledge questions on the survey by the Pew Research Center’s Forum on Religion & Public Life. Atheists and agnostics average 20.9 correct answers. Jews and Mormons do about as well, averaging 20.5 and 20.3 correct answers, respectively. Protestants as a whole average 16 correct answers; Catholics as a whole, 14.7. Atheists and agnostics, Jews and Mormons perform better than other groups on the survey even after controlling for differing levels of education."

Here is a link to the full article and a sample quiz so you can test and compare your knowledge:


Josh Wilson spent some time chatting with the Family Friendly Morning Show today about a variety of subjects, including his coffee drinking habits and his latest single, "I Refuse". For the latest Josh Wilson news, visit his website:

Monday, September 27, 2010

As Heard on Your Family Friendly Morning Show 9/27- Saving Money at the Fair/ Getting in Shape Before the Holidays

The Dixie Classic Fair begins this Friday and runs through Sunday, October 9.  Here are some ways to save BIG money and have a great time at the fair with your family.
  • Advance Tickets: Today through Thursday, you can purchase admission tickets and ride tickets in advance and save money.  Advance tickets are available to buy on-line, at the Joel Coliseum box office or at a variety of places around the triad, including all area Lowes Foods Stores.
  • All-You-Can-Ride Days:  Get Your Coupon at a participating Wendy’s and pay admission and $20.00 ($25.00 without coupon) to ride all the rides! Dates: Friday, Oct. 1st, Monday, Oct. 4th, Tuesday, Oct. 5th and Thursday, Oct. 7th
  • Early Bird Special: (Any gate) Weekdays only from 11:00 am – 1:00 pm.  $3 per person  (Regular admission is $8 ages 12+ and $4 for kids 6-11)
Other Special Promotions and Days:
  • Monday, October 4th: Forsyth Tech And School Day (Preschool – 5th Grade)-
    Preschool – 5th grade students free until 2:00; 1 chaperone per 6 students also admitted free. All Forsyth Tech students, faculty and staff admitted free with their Forsyth Tech college ID
  • Tuesday, October 5th: Senior Adult Day-
    Senior Adults 65 years and over admitted free with proper ID. Aides assisting seniors this day are also admitted free. Special Fun Time & Special Events for Senior Adults beginning at 10:00 am. **Senior Adults 65 years and over are admitted free all week with proper ID.
  • Wednesday, October 6th: Lowes Foods Day-
    Bring 5 cans or non-perishable boxes of food of Lowes Foods house brand and receive free admission. Sponsored by Lowes Foods and Crisis Control Ministry. ADMISSION INTO THE FAIR ALSO INCLUDES YOUR ENTRY INTO THE CONCERT WEDNESDAY EVENING WITH ADDISON ROAD, MATT MAHER AND TENTH AVENUE NORTH!
  • Wednesday, October 6th: Special Education Day-Free admission for persons with disabilities and their aides.
  • Saturday October 9th, Sunday October 10th: Winston-Salem Journal Family Fun Day Discounted rides for kids 7 and under! Sponsored by Winston-Salem Journal. Kids 7 and under can ride all Strates Shows Kiddieland rides for $8.00 (excluding pony rides), from opening until 5:00 pm.
In addition to taking advantage of the above special promotions, I've found a few other ways to save money when my family of 5 heads to the fair:
  • Talk about how much you are willing to spend ahead of time.  Let your kids know how much money you have budgeted for the fair and what that means as far as how many rides/games/food items you'll be able to buy. 
  • Give each child their own money to spend however they want to and once it's gone, it's gone.  This also gives a great lesson in budgeting.  If a child chooses to spend lots of money on a game or junk food and then doesn't have any money left to ride their favorite ride, they've learned an important principle in money management.
  • Eat before you go and plan on sharing the things you buy there. If you plan to eat dinner at the fair and enjoy extra goodies like elephant ears, ice cream and other deep-fried delecacies, you will spend A LOT of cash.  So,we usually stop at McDonalds on the way to the fair (a treat in iteslf) and hit the dollar menu.  Then, we get some fun food while we are at the fair, but we share it.  That way we all get to taste the treats we love without going broke!_____________________________________________________________
Allen Branch--Fitness One Update:

Fall is here!  The good news is that the weather is more conducive to outdoor workouts, however the days are getting shorter which means you have less time to get out the door and work out.  The other concern is that Halloween candy, Thanksgiving feasts and Christmas Cookies are right around the corner.  How can you prevent gaining weight from the oncoming onslaught of calories?

-Get on a fitness schedule..put it on your calendar. 
-Watch your calorie intake very carefully.  Try the perfect 3-day meal plan offered by Fitness-One.  Text "FITNESSONE" to 313131 to recieve a free copy.
-Try the next 21-day bootcamp at Fitness One.  For more information, email Allen at

Thursday, September 23, 2010

As Heard on Your Family Friendly Morning Show 9/23-Autumn in the High Country

There is SO much to do in the NC Mountains, and fall is the perfect time for a High Country Getaway!  Get all the details about mountain adventures, leaf color forecasts and upcoming festivals by calling 1-800-438-7500 or visiting or

Monday, September 20, 2010

More "Rappin for Mac" Entries

We learned last week that WBFJ listeners are a creative bunch (not that there was ever a doubt in our minds).  We asked you to write a rap about winter or about your plans for "Tonight" for your chance to win passes to Winter Wonderslam with Toby Mac & Skillet.    We were able to send several winners to the show, but there were several more of you that sent in raps and we thought these rhymes deserved their moment in the spotlight as well!

Mia's Winter
a carolina winter's a blessing and a curse
we be wishing for snow but what we get is something worse.
it's a curious thing they like to call a wintry mix
but it's just sleet and ice with snow that never sticks.
our feet are cold, so we be jumping up and down
but no need for boots cuz ain't a flake on the ground.
when we do get snow we know the weekend's come
the kids get ready for half a week of fun.
if you wanna venture out, you had better think twice.
just chill for a while, heed the weather man's advice.

Markie Mark's Winter Rap
Alright… Alright…
Yo Vern! Drop me a beat!
(mmmm.. mmmm…)
Here we go … Here we go …
Woke up this morning with a chill in the air –
My son running around with some wild hair!
My daughter in the kitchen with a bowl full of cereal –
The Lord has truly blessed me, that’s 4-REAL!
My wife is getting ready, the kids go to pre-school –
I’m looking out the window, missing days at the pool!
Head to the car and drop the top back –
Click – WBFJ, Hey it’s Toby Mac!
Praise be to God for he has blessed me –
And to all who are listening, Jesus Christ is the key!
Praise be to God, Jesus Christ is the key!
Yes – Yes – Jesus Christ saved me!

It's Winter Time
by James
It’s winter time, It’s winter time
Turn off the A/C turn on the heat again
Shut out the cold, nice and warm within,
Getting out the fleece so good against the skin,
It’s winter time, it’s winter time,
The Santa Man will soon be on his way,
Eight reindeer and gifts on his sleigh,
Singing jingle Bells all the way,
long is the night, short is the day,
It’s winter time, it’s winter time,
People so nice, yippee yo ki-a
we wish you a merry Christmas
And Jesus is the Way.

Tina's Rap about Tonight
Going to pick the boys up after school
Hit the homework, it’s the rule
Making dinner for the man
I think we’re having chicken again!

Kathy's Rap
Hey you have you heard about Toby?
I heard that his show be
Lifting up Jesus, Lifting up God
Forget your worries, Just PRAISE the Lord!!!
Thanks to WBFJ,
We’ll be Jammin the night away

Kelly's Quilting Rap
I'm going down to Mo'ville
Going to see a pal
She wants to learn to make a quilt
I'm going to show her how
We got our scraps of fabric
In our machines we've got thread
We're going to make a blanket
To keep us warm in bed
Women working with their hands
Like Proverbs 31
Always giving glory
To the Father and His Son

Tabby's Rappin Crew
Winter is freezing
and we're not teasing.
When what's cold is your nose,
and you can't feel your toes.
There might be snow on the ground,
or it might be all around.
Don't let it make you frown,
Cause Toby's coming to town.
So at Winter Slam
We're really gonna jam!

Maggie-Mac's Winter Jam
You know I love it when it's WIN-tur!
Snows fallin' all pristine and Qui-et,
Watchin' the kids out in the yard's a Ri-ot,
They sleddin' down the driveway with their old to-boggans,
Climb to the top and then crash at the bottom,
I hear 'em laughin' brings a smile to my face,
Think back when I was younger and was in their place,
We liked to rock our beanies and our bright leg warmers,
Now I'm left inside I'm the official informer,
Schools out are you ready or not?
The kids are goin' crazy and the cocoa's hot!
It's quiet outside but in the house it's jumpin,
Turn up the music and the bass is bumpin,
Over in the corner sit and sip my tea,
I'm over here chillin' by the Nativity,
Set my mama gave me back when I was little,
Sippin' tea, head bangin, compin peanut brittle,
You see, I love it when it's WIN-tur!
You got evergreens, and packages, and spiral hams,
Santa Claus, Silent Night, and awesome jams,
But the reason for the season don't let Him be a stranger,
I'm talkin' bout my savior brought to me in a manger,
A scared kid sleepin in the hay,
Her baby just sleeps and her husband prays,
That they'll make it out alive and how could he know,
That the baby in his arms would make it so,
So yeah I like the cocoa...IT'S HOT IT'S HOT!!!
And yeah I like the snow...IT'S NOT IT'S NOT!!!
I love when school is cancelled...WOO-HOO WOO-HOO!!!
And trying to wait up for Santa...IT'S A HOOT A HOOT!!!
But the best thing 'bout the season-
It's the rhyme and it's the reason-
It's the reason that we have it-
And it's becomin' quite the habit-
It's the quiet it's the loud,
It's alone and it's the crowd,
Rockin' Christmas...rockin' winter...come on you know IT'S A WINNER!!!!!
I'm done! I'm out! Ho, ho...ho!

Thursday, September 16, 2010

As Heard on Your Family Friendly Morning Show 9/16/10--Winter Wonder Slam "Rappin for Mac"

Winter Wonder Slam is coming to the Greensboro Coliseum on Thursday, December 9th at 7:00.  Tickets go on sale to the general public on Friday; however, you can get your tickets right now during a special WBFJ listener pre-sale.  Go to  and enter "WBFJ" as your Promo Code.

Congratulations to Clark P. and Marie S., both from Winston-Salem.  They each won 2 spots on the dance floor at Winter Wonderslam by rapping about their plans for tonight.  Here are  the rhymes they busted on the Family Friendly Morning Show

Clark's Rap:
Gonna do my work
Gonna learn some big words
Like emulate, colossus and megalopolis
Gonna play some football
Gonna make an interception
Gonna juke, spin and
Get patted on the back
When we’re all screamin
Can I hear you say Touchdown?!
Wanna play my guitar
Gonna worship Jesus with songs
Like The Stand and Blessed Be The Name
I’m gonna go to bed
Get a good nights sleep
Gonna dream good dreams

Marie's Rap:
This my story about tonight

I’m gonna get off work and grab a bite
Play with my dog and have some fun
Watch America’s got talent to see who’s won
Getting in the Word cause the Words got me
See for yourself in Deuteronomy
What What What

Another chance to win tomorrow morning around 7:50!

Darren's "Shirt of Many Colors that His Mama Made for Him"

As Heard on Your Family Friendly Morning Show 9/15/10--Chris Sligh & Chris August in 'da House!

Chris Sligh and Chris August joined Your Family Friendly Morning Show today and we may never be the same.  (:  Serioulsy, it was SO much fun hanging out with the guys before Wednesday's mall concert.   By the way, I LOVE, LOVE, LOVE Chris August's debut album, "No Far Away". 

Chris Sligh also has a new album that just came out this week.  It's called, "The Anatomy of Broken" and, although I haven't heard it yet, I've heard through the grapevine that it's fantastic.

Pics of the guys in studio and the mall concert are coming soon.  Click here for the WBFJ scrapbook.


What does your car say about you?  A recent study done by UC Davis finds that the kind of car you drive may say a lot about your personality.  Want to know what you drive says about you?  Here'e the article from

Monday, September 13, 2010

As Heard on Your Family Friendly Morning Show 9/13/10-Save Our Sisters/Bowen's Heart/Weekend to Remember

It would be hard not to be impressed by 6 teenagers from Calvary Baptist Church who have decided to help children who are victimized by human trafficking and the sex slave industry.  Kristie, Morgan, Claire, Alaina and Brianna are High School Freshmen who have started a non-profit organization called "Save our Sisters".  Find out how you can partner with these girls and their important ministry here:


Please pray for Matt Hammitt (Sanctus Real), his wife Sarah and their newborn son, Bowen.  Bowen was born Thursday with a severe heart defect and is having his first heart surgery RIGHT NOW!  Mom and dad will not be able to hold him for several weeks after the surgery.  Stay updated here:

Congratulations to Lisa Miller from Winston-Salem!  She and her hubby will enjoy a "Weekend to Remember" presented by Family Life Today at the Sheraton Four Seasons in Greensboro, complements of WBFJ.  You can be a part of this special weekend for married couples, too.  For confrence & registration info, click here.

Thursday, September 09, 2010

As Heard on Your Family Friendly Morning Show: Drive Through Food Donations/

Governor's Weekend of Service September 10-12:

Second Harvest Food Bank of NW NC will have a drive through food drive Friday, September 10 from 7am-7pm and Saturday, September 11 from 8am-5pm at its warehouse in Winston-Salem. We’re encouraging the community to bring their donations of non perishable food items to the food bank during those days.

Friday, September 10 7am-7pm
Saturday, September 11 8am-5pm

Second Harvest Food Bank of Northwest NC
3655 Reed Street (off Hwy 109), Winston-Salem
Phone: 336.784.5770

Christie’s Hallmark will have food donation boxes in their stores across Northwest NC during the same weekend. All who donate food in Christie’s Hallmark stores will receive 20% off their entire purchase on the day of their donation.

Friday-Sunday, September 10-12

921 Eastchester Dr.
Oak Hollow Mall
High Point, NC 27262

804 Friendly Center Rd
Greensboro, NC 27408

930-A South Main St
Kernersville, NC 27284

212 Summit Square blvd
Winston-Salem, NC 27105

408 S. Stratford RD
Winston-Salem, NC 27103

3320 Silas Creek Parkway
Hanes Mall
Winston-Salem, NC 27103

1911 E Broad St
Statesville, NC 28625

For more information about the Second Harvest Food Bank, visit:

Friday, September 03, 2010

Labor Day Vacation Work-Out

So, if you are one of "those people" who cannot bear the thought of a long weekend away from the gym, Allen Branch from Fitness One in Kernersville offers this quick and simple workout to sustain you through the long weekend:


While you're away...
Going to miss a workout over the labor day weekend? Try this for a quick fat-burner and a great workout. (Adjust for your level)

Cardio Interval
-Walk off 75 paces
-Sprint (your level) the distance...Take 3 deep breaths, Repeat x 10

Strength Interval VIDEO ATTACHED
Need a quick workout over the weekend and don't have equipment ready? Try this series of exercises and watch the video here!
Quick Strength Workout using Items from around your house!

Wednesday, September 01, 2010

As Heard on the Family Friendly Morning Show 9/1/10: Funky Shoes/Glaen/Streaming Jars

Today's "Chick-Fil-A Nugget" question revealed that 6 out of 10 women base their first impression of other women on the shoes they are wearing, which led me to ask, "What in the world is up with these new open-toed boots"?   Here are a few exanples...


Today we talked to Fred Lybrand, author of Glaen (pronounced "glane") , a novella about friendships, dating, romance and marriage.  The book is a great way to start a conversation with your teen/young adult son or daughter about dating. 

Here's a link to the Glaen website:

Jars of Clay have a new album "Shelter" that will be released on October 5th.   You can listen to the whole album free for the next few days here:

Tuesday, August 31, 2010

Morning Show Wrap-Up 8/31...Free Breakfast/Matthew West/Jumpstarting a Car

FREE “Drive thru breakfast” - Sunrise UMC in Lewisville
The members of Sunrise UMC will be providing FREE breakfast (no donations accepted) including (coffee, Krispy Kremes, granola bars, juice, and fruit).

When: Each morning this week Monday – Friday (August 30th through September 3rd)
Time: 6:30am to 8:30am.
Location: Sunrise UMC - church parking lot
                Sunrise United Methodist Church
                1111 Lewisville - Clemmons Road (near 421)
Phone: 712-8000


Matthew West has a new CD coming out on October 5th called "The Story of Your Life".  Matthew asked his fans to send in their stories which he then turned into songs for the CD.  Here's his website for more info and upcoming tour dates.

Today's Chick-Fil-A nugget question revealed that 60% of people do not know how to Jump Start A Car properly.  Here's a website that explains the right way.

And...a video:

Monday, August 30, 2010

So You Think You Don't Have Time to Work Out

Thanks to Allen Branch from Fitness One in Kernersville for providing this "excuse busting" illustration of how we really do have time to fit exercise into our lives.  According to Allen, you can get and stay fit in as little as 4 hours per week.  Check out the chart below to see how you can find fitness time in your weekly schedule.

Item                                Time Required             Remaining Hours

Hours in Week                  24 x 7 = 168                         168

Sleep                                    8 x 7 = 56                        112

Work                                   9 x 5 = 45                          67

Commuting                          2 x 5 = 10                          57

Preparing Meals                    1 x 7 = 7                           50

Housework                           1 x 7 = 7                           43

Showering/Dressing/              1 x 7 = 7                          36
Personal Care

TV/Computer/                      2 x 7 = 14                         22
”Screen Time”

Church/Religious/                  1 x 7 = 7                           15
Volunteer Activites

Kids After School Activites    2 x 5 = 10                          5

See!  After everything else, you still have 5 hours left...plenty of time to fit in exercise!

Friday, August 27, 2010

Morning Show Wrap Up 8/27--Kisses for Kate/Insurance Planning/Whoopie Pie

Kisses for Kate:

In August 2008, three-year old Kate Thornton was diagnosed with Acute Lymphocytic Leukemia.

Shortly after Kate’s leukemia diagnosis, loving friends and family recognized that the Thornton family was in need of a larger home. The family of 7 shares a 3-bedroom, 1200-square foot house. Kate does not have a bedroom of her own to come home to and recuperate from treatments. When home, she sleeps on the couch. In addition, the home was not easily accessible for Kate with her adaptive equipment.  

On August 23, 2010, The Thornton family received the devastating news that Kate is in need of hospice care. There is no more treatment that the doctors believe will save Kate’s life. It is time to take her home and keep her comfortable. After two years of fighting, the family must change their course to cherishing these last weeks with their precious daughter/sister. We are acting in faith, knowing that what God called us to do, obtain a home for this family, will be completed. PLEASE help us give this family a new home… Kate is running out of time.

To help, visit


Are You Properly Insured?

Thanks to CPA Keith Hiatt from Breslow Starling in Greensboro for talking with us today about the importance of being properly insured.  If you need more info, feel free to conatct Keith by email or phone.  Here is his information:

Keith S. Hiatt

Breslow Starling Frost Warner Boger Hiatt, PLLC
PO Box 10345
Greensboro, NC 27404
Phone: (336)292-6872
Fax: (336)292-6885

Check out this video of Sidewalk Prophets eating the "Whoopie Pie of Death"!/video/video.php?v=543305000823

Monday, August 16, 2010

Get Your Metabolic Motor Running

Think a "slow metabolism" is hindering your weight loss?  Read these tips from Allen Branch of Fitness One Training in Kernersville:

Understanding your Metabolism

When it comes to understanding fat loss, too many people are missing the forest for the trees. They are approaching their fat loss programs all wrong, and stagnating as a result. A big thanks goes to the mainstream media and "The Big Box" gyms for all of the really poor advice on ”cardio” being best for fat loss, long distance marathon runs on a treadmill or the endless cardio sessions on an ellyptical or exercise bike. More on that in a minute.

Assuming your goal is fat loss, then metabolic optimization should be our primary focus. Some of you might be shocked by my use of big words in that last sentence, so let me explain.

Your metabolic rate, or "metabolism" is the rate at which you burn calories in a given day. From a fat loss perspective, the more calories we expend per day, the better. So your training should be focused on precisely that – burning more calories per 24 hours – not just burning more calories during a workout. Far too many people I see in average gyms look the absolute same after months of “cardio” training as the day the walked in the door. In fact, we all might know those people who have been "members" of a Box gym for a long time, and their loks have never changed at all. In years.

If they were to follow some basic principles, all that could change.

Big Moves – Big Results
To increase your metabolism working out with resistance is a must. Where the weight comes from is less important. For instance I can create a routine that would set your metabolism on fire using just your bodyweight and nothing else. (But working out with weights, dumbells, kettlebells, resistance bands, TRX Suspension ect. like we do at Fitness One is just fun.)

One critical piece of information we must remember is the more muscle you carry on your frame, the higher your metabolism. (Side Note: this does NOT mean you need to or could possibly look like the Hulk ) You should want to stimulate as much of that muscle as you can. This is because muscle is metabolically active, and it requires energy to exist. So the goal when working out should be to cause as big a "metabolic disruption" as possible. The more muscle you stimulate, the bigger the disruption and thus the bigger the metabolic increase.

For example a session of 10 sets of deadlifts would cause a greater metabolic shift then a session of 10 sets of bicep curls. Deadlfits use almost your entire body, while curls only use the bicep muscle (give or take). The net effect will be increased calorie utilization over the long term as the metabolic increase from resistance sessions can last 48 hours. In a class at Fitness One for example, you see moves like the dumbbell curl squat and press, which is a compound move utilizing the entire body in a set.

From a metabolic perspective, the bigger the move the better off you are. This is critical especially since most of us are under a time cruch and need to get the biggest bang for our buck time wise. Our new "Minute to win it" circuits help with that as well.

Munch a Bunch
Eating regularly increases your metabolism, while skipping meals actually lowers it. Eating multiple times per day is an easy way to keep your metabolism humming along. For example, you will increase you metabolism more if you consume your daily allotment of calories over 5 meals than you would if it were only on 1 or 2 meals. Here's food for thought: Sumo wrestlers only eat one meal per day.

Do Not Drop Calories Too Low
Your body is extremely smart, or exceptionally stupid depending on how you look at it. Your body probably does not know that you would like to drop a few pounds. If it did, it would not create so many road blocks making that endeavor so difficult. As you drop your calories, your body responds by lowering the rate at which your body uses those calories. It is a survival mechanism preventing you from starving to death.

Let's say your metabolic maintenance level is 3000 cals, and you drop your intake to 1500 cals in a effort to drop some weight. Your body will soon respond by lowering your maintenance level to meet the new lower calorie intake level. Now what do you do? Drop your calories again?

While calorie restriction is a key move, it does not mean starve. Most times we are consuming 2-3x what we need, so we attempt to adjust your calories to get them in check, not starve you to death..

The better way is to not drastically drop your calories and take some of the other measures in this article to make certain your metabolic rate stays nice and high.

Do Not Over-Do Cardio
We have had it beaten in to our heads that cardio is the be all and end all of fat loss. I am here to tell you it is NOT. The people I refereed to earlier in the article, that look the same as the day they walked in my gym- they are the ones who come in and do nothing but extended cardio work. The fancy lines of cardio equipment at the big box do look spiffy – but they aren’t doing much for your fat loss in most instances.

Here's my beef with cardio- it does NOTHING to increase metabolism- get that? NOTHING.

It's only saving grace is that is burns calories while you are performing it – but big deal really, so does brushing your teeth. How many calories you expend during a workout session (whether it be a cardio or weight session) is almost irrelevant. What matters is how many calories it expends in the long run.

When you complete a traditional cardio session you are done burning calories the second you step off the treadmill. This is not the case with resistance training. You continue to burn calories as a result of the workout for days and days (no joke).

Intervals to the Rescue
So what do you do instead of traditional cardio? Interval training. Interval training simulates the same metabolic response as a weight training session, and revs up the metabolic rate.

What is interval training? In it’s most basic form it is big moves (squats, burprees, sit ups push ups etc.), with very short rest. So something like…

Squats for 45 seconds Rest 15seconds Push Ups for 45 seconds Rest for 15 seconds etc…

It is hard and gasses you out fast. The good news is it doesn’t take very long (4-10 minutes in some cases) and as previously stated it can increase your metabolism for up to 48 hours. Our 6 step circuit system we use at Fitness One takes it even farther, giving you 45 min-1 hour of interval training AND your cardio, burning calories now, and calories later.

The number one thing to do is DON'T BE a QUITTER. I struggle with those people, who come to us searching what they need only to find it, and then let the laziness of the American lifestyle drag them away. Then, they fall prey to the claim of a miracle supplement or even worse a "body wrap" to help them lose weight. It is not only disappointing, but sad. If we can't save them, chances are they will stay the way they are for life. For LIFE. I do my best to stop this from happening, but I cannot force them to do what I, their doctors, the latest research, their families and their friends know that they need to do. Get in shape.

All it takes is to make a move and show up at Fitness One. We WILL do the rest. you just have to follow advice and be consistent. Missed it for the summer? No worries. Check out the newest Fitness Schedule and get back in action. Need help, just ask!

Allen Branch CPT, SCS, NASM-PES
Fitness One Training Systems
Official North Carolina Representative
Israeli Krav International
Master Trainer
American Martial Arts Systems
1209 Suite 7 Shields Road
Kernersville NC 27284
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