Welcome to episode 95 of Fit and Healthy with Becky!  It's a simple week really, all you need is you.  However...you're going to need to really put a little something into it, because planking....it's not exactly easy.  :)

It's a 5 minute work out stressing 5 different styles and you'll be building up some endurance on this one!!  Some of you might be thinking "5 minutes....pshaw", well, let's just see how that's going for you at the end!

As always, check with a Dr., warm up, stretch out and drink plenty for fluids!!  Here comes episode 95 of Fit and Healthy With Becky on The Muskegon Channel!

Thought it would be easier didn't ya? Keep coming back. It gets easier.  Becky is a Certified Personal Trainer and can help whip you in to shape in a group or a one on one setting.  She's also behind the Arts and Draft's 5k coming up in Norton Shores this Summer.  It's a fun event open to all, and you are invited!!  Click on the photo below to get registered early!!

We've reported on the Muskegon Area Medication Disposal Program (MAMDP) for a few years now, reason being that it's important.  You'll hear some staggering numbers in today's interview that our local emergency on prescribed medications is right on par with the national news you hear about the staggering numbers of prescriptions being used and abused.  At no point are we saying that if medication is needed, that people shouldn't receive it but once the therapy is completed, what to do to properly dispose of the leftovers. 

There has been some incredible success in Muskegon in collecting leftover meds due to the outreach of the MAMDP.  Now in it's 9th year, over 15 tons of medications have been removed from the backs of closets, medicine cabinets and anywhere else pills are stored.  The success has come from the outreach of the group.  Letting people know that there is a safe alternative to storing, or flushing them, or running them down the drain.  Follow MAMDP on Facebook

The dangers of keeping meds in the house?  Kids can get in to them.  Not just yours, but visiting friends.  If you have a gathering, people could very well be looking in your medicine storage areas when you're not looking.  Opportunists take every chance they can get to get their hands on what they want.  

April 27th will be your chance to safeguard yourself and your loved ones with no questions asked.  You simply drive up to the Norton Shores Fired Department on Pontaluna, fill out a short anonymous survey, drop off what you have and you're done.  It's that simple.  The take back will be from 9a-1p. 

I met up with my good fried Brian Harris with the Norton Shores PD and Carrie Uthe from the MAMDP to get caught up on the statistics and effectiveness of the program here in town.  As we opened the story, you'll hear some pretty stunning numbers about the use of prescriptions here in the area, and the need to get those not being used safely off the streets.

Pretty amazing numbers, pretty scary statistics and a fairly safe solution to all of it.  If you've got old medications around, get rid of them.  It's a no questions asked opportunity to safeguard your home and family and a way to make sure the environment is protected at the same time.  If you'd like to know more about the MAMDP, you can click on the photo below to visit their website.

Well, from the title of this one, we're going to go ahead and open with "always consult a physician before you start this or any exercise program".  Best be upfront about what's to come.  You might be in for it this week but if you've been chuggin' along with Fit and Healthy With Becky on The Muskegon Channel, you should be fine.

It's the tabata format again, bursts of exercise followed by a brief rest, switch exercses and do it over and over.  This is stepping it up a little, so listen for Becky to tell you the intermediate or beginner steps in her video this week.  Here comes episode 94 of Fit and Healthy With Becky on The Muskegon Channel.

Told ya this one took some horsepower.  You did it tho.  Guess what?  If you come back again tomorrow and do it again, it will be easier, same for the next day and the next and so on and so forth. It's just how it works.  Before you know it you're a regular old customer at Muscle Beach.  Or, maybe you'll be all primed up for the Arts and Dash 5k in Norton Shores which Becky is cordially inviting you to this August!  Click below for more details.

Usually, it's a different discipline week to week, but BOOM!  Becky is hitting you with back to back weeks of tabata!!  You're working in bursts and you're doing 20 seconds on and 10 seconds recovery.  Things are thawed out now and it's time for the rubber to hit the road when it comes to getting in shape for the Summer!  This is a great way to get going in the privacy of your own home and when you get the knack, you can join up with Becky and one of her classes or...maybe a little one on one coaching!

As always, consult a physician before you start this or any other work out program.  Plenty of water, warm up and stretch out!  Away we go with Episode 93 of Fit and Healthy With Becky on the Muskegon Channel.

You're done! You did it!  Now, as you may have seen in the video portion this week, Becky wants YOU to be a part of the Arts and Dash 5k coming up in Norton Shores Late this Summer!  The registration page is linked below, so...click on it and work your way to the 5k she's putting on to benefit No More Sidelines!  Click it and get your spot reserved now!

Our normal stories are about all the good stuff in an around Muskegon, because...hey, we have an awful lot to be proud of.  But, we're also not shy about talking about things which are normally "unspoken" because of taboo or the fact that it's just not comfortable.  The thing for us is while it might not be the easiest thing to discuss, let's get it out there and offer you a solution and a clear path to getting it fixed as well.  Today's subject "V.D." ir as it's put in today's terms "STD's" - sexually transmitted disease. Follow UpFront on Facebook

It's not the greatest to know that Muskegon consistently ranks 3rd in the state for Gonorrhea and Chlamydia.  The reality is we do.  What's more alarming is the age of those contracting these diseases.  15 to 24 year olds are the groups most commonly effected by these communicable diseases passed by bodily fluids, some as young as 13 as you'll hear in the interview.  We're not here to shake a finger at anyone but those ages show that like anyone, curiosity kicks in and there is still a great deal of whispering going on about sexuality at those ages, so...if something happens like a communicable disease...those effected are quite often shamed or confused and afraid to ask for help from a family member so it goes untreated and can lead to a much bigger problem later in life. 

There are services in place to educate and help put a stop to this.  In Muskegon, The Health Project helps a coalition called UpFront.  The UpFront coalition works with Public Health to educate people about the transmission and prevention of STD's.  What was known way back when as the "Free Clinic" has become a little more tech savvy, a little more accessible and can even help to protect the anonymity of those who are effected or those who have come into contact.  It's simply a matter of facing the facts and getting treated should a problem arise. The treatments are remarkably simple too, as you'll hear in the interview below. 

Shelia Wilson and Kate Asher are with Public Health in Muskegon and we got together to talk about the statistics and the simple treatments.  We're also talking a little about an event coming up at the Harbor Theater on Henry Street where they will be showing "Rent" free of charge on April 10th.  The showing will be accompanied by some discussion and a chance to learn more about UpFront and how they can help if you need it.  Take a listen. 

A free night and some info you can use!  Take the "unspeakable" by the horns and get it taken care of.  As we talked in the interview, abstinence and protection are paramount.  Should you find yourself in a predicament though, don't put it off and don't spread it further.  Public Health and the UpFront Coalition are here to help and all it takes is you to ask.  If you'd like to know more, please, click on the link below for their website and get that knowledge.

It's been a while since Becky busted out the timer!  Yes, Tabata is a workout program based on bursts of work, followed by bursts of rest and it's all designed to mix it up when it comes to what your body is experiencing.  After all, a routine is good but you want to change things up a little and get those muscles attention.  20 second cycles of lunges, squats and more.  Add in some dumbbells for your proper pump-a-tude and you're getting it!

Warm up, stretch out, plenty of water...consult the doctor and all those other legalities because here comes Episode 92 of Fit and Healthy With Becky on The Muskegon Channel.

Every minute on the minute!  You blast out the recommended exercises and if you beat the clock....you get a break, up until the top of the next minute.  Get it?  Well, it's a quick way to get that heart rate up and sustain it while you work different areas of your body!  If you have not put it together yet, EMOM is an acronym for every minute on the minute.  It's early on a Monday, so we thought we'd explain it a little.  

Becky is ready to blast ya, so....consult a doctor before you start this or any other workout program.....warm up, stretch out, drink plenty of water and let's get to episode 91 of Fit and Healthy With Becky on The Muskegon Channel.

There you have it!  It will get you ready for the run Becky was telling you about!  She's all over the Arts and Dash 5k in Norton Shores this Summer.  She told you about it in the video, now, get yourself signed up in the link below!  

The straps are back out!  The TRX straps are what we're talking about and Becky is busting them out and busting your butt a little bit just ahead of Spring....which if you have not noticed...is finally kind of in the air.  

It's time to tone up and get serious and if you don't have the TRX straps needed, you can find them in the sporting goods section of your favorite retailer usually or on Amazon.  You can hook them over a door or add a hook to your wall where there is a stud for an anchor point and you're off to the races.  

Like any other exercise program, consult your doctor first, always rememeber to warm up, stretch out and drink plenty of water...it's time for episode 90 of Fit and Healthy With Becky on The Muskegon Channel!

Told ya it was time to turn the heat up!  Feel the burn!  Use it to your advantage because Becky is inviting you to the Arts and Dash 5k later this Summer in Norton Shores!  She's the race director and hoping if you're a regular viewer, you'll join her for the fun.  All the details are in the photo below!  Get signed up early and save your spot!

Beginner or advanced, the medicine ball can play a role in your work out!  They come in all sizes and weights, and unlike your "dad's medicine ball" they are not some big ugly old leather thing sitting in a gym waiting for some boxer to come along and make use of it.  No, pretty much like anything else, Becky finds a multitude of uses for the medicine ball and today she's out to rock your body from hard to toe.

There are options here for beginners as well as advanced, so please, don't exceed your ability level.  Always remember to consult a physician before you start this or any other work out program and always drink plenty of water to accompany your work out!

Get ready to rock!  It's time for Episode 89 of Fit and Healthy with Becky on The Muskegon Channel!

Whew! You did it! Now, let's talk long term Summertime goals!  Did you know Becky is the Race Director for the Arts and Dash 5k that happens in Norton Shores in August?  You do now!  Becky wants to help get you ready for the race and see the best turn out ever for this incredible event!!  Click on the image below and get yourself signed up for the race, then get to work on being your best you and ready for August when the event takes place!

Who cuts a big ball in half and makes an exercise implement out of it?  You guessed it!!  Becky does!  It's called a Bosu Ball and while it's no stranger to Fit and Healthy with Becky on the Muskegon Channel, it might be new to you so let's get you up to speed on what it is and how it works.  It's kind of designed for a mid level or more work out so if you are a beginner, take it kind of easy getting started on it!

As always, make sure you consult a physician before you start this or any other work out program.  Warm up, stretch out and drink plenty of water as you go!  It's a new week and a new challenge, let's get to episode 88 of Fit and Healthy with Becky on the Muskegon Channel!

Boom!! Just like that!  Keep in mind too, with Becky being a Certified Personal Trainer, she's always coming up with new ways to help you get going, stay going or push yourself to the max when it comes to your health!  If you'd like to start with some dance lessons, or maybe a group she hosts...then work your way to a little more intensity with one on one training or more, you can click on her image below to visit her site!  

Episode 86 of Fit and Healthy with Becky is upon us!!  We are at The Gym in North Muskegon today and since last week was all about how to properly warm up, this week things are going to get a little more complicated.  Hey, before you complain, you had a week off due to the vortex, you got a week of "warm ups" and now...it's time to get back on it.  Your mid winter break is over!

This one doesn't take anything but what the Good Lord gave ya and a little space to work out!  No gadgets, straps or harness type things.  No big rolly polly balls or weighted apparatuses that can be thrown across the room.  Nope, just you and the floor and some dedication to a healthier life and a better looking bod! 

As always, consult a doctor before you start this or any exercise program.  Make sure you warm up properly...(see last weeks video if ya need to) and drink plenty of water!  Here comes episode 86!

Whew!! Mission accomplished!  Feel free to come back a few times this week and do it again and again!  Share it with friends, use it as a lead in to some bigger and better things!  Becky is a Certified Personal Trainer and works in both one on one and group settings.  You can learn a little more about her and her work by clicking on the link below!

You'd think that at episode 85 we'd be past the "warm up's" but, as we filmed we tought about the fact that we don't thing we've ever done a warm up show and on top of that, if we have...it's probably a good time for a reminder.  It's so important to make sure that you're warmed up, stretched out and stay hydrated when it comes to fitness!  We remind you in every episode..(that was your reminder this time) but it's true.  Injuring yourself when your trying to improve your overall well being is an easy way to lose motivation quick!  No one wants that!

So, today at The Gym, Becky goes back to the beginnning and helps you know how to get the gears turning a little and how to make sure that you've got the blood pumping before you really go for it in your work out.  It's a simple and quick one this week, so we're kind of easing you back in after the nice week off you had last week.....you thought we forgot huh?  No such luck.  

Let it roll!!  It's episode 85 of Fit and Healthy With Becky on The Muskegon Channel!!

That's all there is to it! So, the next time you read "warm up and stretch out" you'll know what we're talking about! Becky is a Certified Personal Trainer and you have all kind of options to be a little more Fit and Healthy.  Stick with the videos, maybe join one of her group settings or if you're really going to go for it, reach out to her for one on on training and conditoning!  You'll find her information linked in the photo below and you'll ALWAYS find a great workout experience at The Gym in North Muskegon where we film Fit and Healthy With Becky!  Stop in and see them on the 4 corners!

So far in 2019 Becky's kept things pretty simple for ya.  A couple of dumbbells and a mat is all you've really needed!  Is it by design?  Who knows, but, it's proof that to stay in shape and take the best possible care of yourself, it doesn't require a lot.  What it takes is some determination on your part.  Dedication to making sure you pick a path and follow it and to remember that it's not an over night fix to change.  It's an enduring process and a commitment.

This week we're back at The Gym with episode 83 of Fit and Healthy With Becky!  As always, warm up, stretch out and make sure you're ok to start this or any other work out program with your doctor!  Here we go!

Great job!  Grab some water!  Now, if you've got the bug, give it to the rest of the family!!  Becky is offering family settings for fitness at The Gym in North Muskegon.  Get your critters in the habit of working out early and set the pace for their life developing good habits that will last a lifetime!  You can click on the picture below to link over to Becky's website or call the number on the pic to get more details!

Up and at 'em for a new week and new workout from fitness guru Becky Biesiada!  This week, she's offering the basics!  You'll need a couple dumbbells and a floor.  Sure, she's going to add lots of beauty, grace and all that stuff that makes it "look easy", but hey...at one point even Becky was a beginner so...where you might be intimidated by the beginnings of a workout program, take it one step at a time and you'll get there!  

This is a good one to start with too!  As we've worked our way to 82 episodes now, we've shown you some contraptions and different uses for things you might not have known you could work out with, but this one is a simple weight and YOU!  After all, it is about YOU so let's get to it!

Episode 82 of Fit and Healthy With Becky on The Muskegon Channel.

Next step....get the family involved!  Becky is a Certified Personal Trainer and can not only help you, but with her new family focused workout program getting underway at The Gym in North Muskegon, she can help develop life long practices for your entire family!  You can click on the photo below to visit Becky's website or call the number you see listed!  Get in on the fun and fitness with the whole family!

We're back at it at The Gym in North Muskegon in 2019 with Fit and Healthy With Becky!!  In 2019 is still Becky's commitment to a healthier and better you!  

To kick things off in the new year, she's breaking out the medicine ball, some dumbbells and leaning up against the wall....of course, that leaning up against the wall is part of the work out so don't go thinking that it's a break in the action.  You had a couple weeks off to reset and recoup and it's time to get back at it!

If you think the whoe family should be invloved, Becky is beginning classes for them!  Make sure to check out the photo at the bottom of the page for details on how the whole clan can get invloved!  For now, here comes episode 81!!

Great! Now...about that family work out!  Get involved together and make lasting habits that will get your kids off on the right path to staying in shape and have some fun together while you're at it.  Here's the scoop on Becky's brand new family class starting soon at The Gym located on the 4 Corners in North Muskegon!