Do you still think a medicine ball is the size of a small hot air balloon and is sitting in the corner of some gym somewhere collecting dust while all the uber cool and ultra modern workout stuff takes center stage?  Guess again.  Today's medicine ball is and has a style all it's own when it comes to the day to day physical fitness regimen and you're going to get a healthy dose of it today on Fit and Healthy With Becky.

Yes, that was indeed a complete oversell of a medicine ball and totally fake hype.  We needed to get your attention though, because there are times where we forget the standards of what works and why and even though the idea of a medicine ball did get some modernization, the purpose is still plenty when it comes to making you...a little better you!

It's not some old smelly leather thing sitting in a corner anymore, today....a medicine ball looks just like a basketball and Becky is raring to go to so you some moves to put it to use!  So, consult that physician before you start this or any other work out....warm up, stretch out and get your water... it's episode 103 of Fit and Healthy With Becky on the Muskegon Channel. 


Boom! Just like that!  Now, here's the real challenge.  Come back tonight and do it again!  Fit and Healthy With Becky will give you back just what you put in to it, so think about those 2 a days!!  Better yet, share it with some friends!  If you really dig it, consider a class with Becky or maybe 1 on 1.  She's available for all of the above...AND  she wants to see you at the Arts and Dash 5k so click on the photo below and get signed up!

ad 2019

How's your center of gravity?  Well, it's going to get improved this week at Becky gets to the "core" of all physical fitness.  Your mid section.  Important for all things from posture to stability, your core is central to your overall health.  It's also one of the areas that we judge ourselves on first when it comes to our own body image.  Toned up and in good shape it's a great way to work on your self image.  You'll need some added weight for this one if you choose, a little added resistance for added results! 

Like any fitness program, please, consult a Dr. first and make sure you warm up first and drink plenty of water!

It's episode 102 of Fit and Healthy With Becky on The Muskegon Channel.



Another step closer to a healthier you and maybe even joining Becky in the Arts and Dash 5k in Norton Shores.  You can find all you need to get signed up for the fun linked below!  Help support Becky in this for all the work she does here on Fit and Healthy With Becky on The Muskegon Channel!

ad 2019

So, last week you thought you might be getting off easy right?  If you recall, Becky show you some proper techniques to warming up and stretching out before a run.  She's trying to get everyone ready for the Arts and Draft's 5k coming up in Norton Shores later this Summer and you may see some more episodes on the basics coming up over the next couple months.  But....that ain't today.

Today, all the monkeyshines have been set aside for a rip roaring, full tilt, max out, go for the gains workout involving the TRX straps that she finds more ways to use than someone working in a dungeon.  This is one of the more challenging workouts Becky has presented, so please...know your pace and limits before you try this one.

As always, plenty of water, lots of warming up and stretching out and always consult a Dr. before you begin this or any other work out program.  Here comes episode 100 of Fit and Healthy With Becky on The Muskegon Channel.


There's episode 100!  We'd like to take this time to say thank you to Becky for her dedication to making sure that Fit and Healthy is always new, fresh and her continuing approach to being innovative when it comes to keeping you engaged with staying in shape.  Becky is a tremendous friend and a true blessing to have on the staff of The Muskegon Channel and we're so proud of her work, and her commitment to everyone in Muskegon and their quest for a healthier life!  We love ya Becky!!  Thanks for all you do!

You might consider it an easy week, but...Becky has a plan for ya and you really outta pay attention to this weeks episode!  See, Becky is the Race Director for the Arts and Drafts 5k coming up in Norton Shores later this Summer and it's her goal to make it the best run ever.  So, you are going to find ways to work your way in to shape for the event over the coming weeks and months so when the race day arrives on August 17th you are ready to go.  If it's your first attempt at a 5k or maybe you're s seasoned veteran, you can be part of this event she's pouring her heart and soul into to help benefit No More Sidelines.

This week, it's proper techniques to get stretched out and ready to run.  What to stretch, show to stretch it and where to take a little precaution when it comes to "over doing it" when you're trying to limper up.  

As always, make sure the Dr. says you're ok for this or any other exercise program.  Drink plenty of water, say your paryers...take your vitamins...well, you get the idea...episode 99....let's go!  It's Fit and Healthy With Becky on The Muskegon Channel.


Now you're limbered up!  Go for a run...if you're just starting....go for a walk...get yourself ready for the race in August or just get yourself moving.  That's all she's asking of ya!  We all have goals, and Becky's is to give you just a little bit better health, one step at a time.

Now, let's get on to the race sign up!  Click on the pic below to get in on the fun.  Let's help sell out the race to benefit No More Sidelines and as an appreciation for all the hard work Becky puts in for us at the Muskegon Channel!

ad 2019

We're all in the business of "Watching Us Go".  Well, watching us go includes everything else going on around town too, and if you have not taken a look lately, things are jumping in more than just one neighborhood in the area. 

Today, we're taking a look at North Muskegon.  North Muskegon is getting more and more involved with larger events and welcoming more and more people in to enjoy the peaceful neighborhoods, the beautiful lakes and the great restaurants in the area.  The parades are still some of the best in town and things like the North Side Family Fun Fest, the Annual Community Picnic, the Circle of Trees Dog Parade and more give you a chance to meet the friendly people and absorb some of the great tastes and hospitality.  There is also this incredible school filled with Norsemen....years and years of pride in a great district. bear lake triVisit the Bear Lake Tri Online

North Muskegon also has a competitive side, and if you have the goods...well, you can put them to the test on May 26th at the Bear Lake Triathalon and Duathalon.  Ron Knoll is the Event Director and took over after he "retired" from insurance and went on to work for what happens to be his passion.  Starting as a runner, he tried a Duathalon and then...he was on to a Tri and carry on to develop these events all around Michigan.  It's a combination of all of the elements that make these events so special to him, especially the people who participate in them.   

Up to 8 events a season now, Ron brings these fun, family oriented events to places like North Muskegon, Grand Haven, Traverse City and with the events, come the people.  Is athletic tourism a thing?  Well, it is now.  Hundreds will converge on North Muskegon to participate and watch.  Community members will pitch in, local police and fire will be on hand for safety and at the end of it all, everyone in the area will be seen as a pretty great place to visit and we'll see them come back for maybe a visit to a State Park, or the Winter Sports Complex, The Block House....who knows.

There's still time to register!!  I met up with Ron at The Coffee Factory in Downtown Muskegon on a rainy day to talk about the North Muskegon Triathalon.  Take a listen.


A great way to show off the shape you're in, off our great community.  A triathlon isn't exactly for beginners, so...if it's something you might aspire to, maybe come out this year for a view and set some goals.  If you are were you need to be to get in on it, what are you waiting for?  Jump in Bear Lake, get on that bike and lace up your sneakers!  May 26th will be an awesome day for everyone, and a great day for athletes and fans in North Muskegon.   

Welcome to episode 98 of Fit and healthy with Becky on The Muskegon Channel, where today, Becky is going to show us a thing or two you can do with a barbell that doesn't involve some guy standing there looking in a mirror trying to look all "buff" at the gym.  Yes, there are actually plenty of practical applications for a barbell and a little added weight, if you are up for the challenge, and Becky is going to run you through them this week from The Gym in North Muskegon. 


As always, please...consult a physician before beginning this or any other exercise program, warm up, stretch out and drink lots of comes episode 98 of Fit and Healthy With Becky on The Muskegon Channel.


One step closer to a better you!  Keep chuggin' away and work toward a goal, like maybe a 1st time 5k.  Becky is the Race Director for the Arts and Dash 5K in Norton Shores.  You have the whole Summer to get ready for it, so make the commitment now and reward yourself with a fun first time experience in August.  Click on the photo below for more info.

ad 2019

Have you noticed?  We're inching closer and closer to 100 episodes of Fit and Healthy With Becky on The Muskegon Channel.  If you've been here since the start, you're probably going to live to be 100 years old or more, and if this is you're just coming on board, you've found the most fun way to get going on a fitness program there is.  

Becky packs in the basics for you weekly work out and also gives you a chance to get started and maybe take it to the next level if you want with a group setting or a one on one program.  She's a certified personal trainer and her dedication to you is incomparable.  

This week, it's the medicine ball.  It's not your old version of a medicine ball either.  Today's medicine ball is a valuable tool in a multitude of ways.  Becky is going to show you just how it helps.  Before you start, make sure you consult a doctor, warm up, stretch out and drink plenty of water.  Here comes episode 97 of Fit and Healthy with Becky on the Muskegon Channel.


You've done it!  this week a medicine ball, next week you'll conquer the world.  Well, maybe not...but you've gotten a start and it's that first step that is the key to a new beginning.  If you like what's happened, consider one of Becky's classes or a one on one scenario.  She's also the director of the Arts and Dash 5k coming up later this Summer and you're invited to get with her to shape up for the run too!  You can click on the photo below to learn more about the race and get signed up!

ad 2019

On the bench doesn't mean what you think it does.  Sorry Charlie.  Becky is back this week from The Gym in North Muskegon and she's got a little elevation for you to add to the amazing workout you're about to embark upon!  After all, what would a new week be without a new outlook, a new start and a new challenge? 

Becky is busting out a bench, a stair step or something along those lines.  If you don't have one, don't sweat it.  You can use a stair in your house or something along those lines.  She's got ways to make any exercise program fit for anyone.  If you get a nice start here, consider one of her group settings at The Gym or maybe you need a little one on one attention, she's got that too.  

Check with your doctor, make sure you warm up and stretch out...drink plenty of water....and let's go!!  It's time for Episode 96 of Fit and Healthy With Becky on The Muskegon Channel!


Boom! You did it!  We'll give you a gold star for the day!  Now that you made it this far, why not take it to the next level?  Becky is a Certified Personal Trainer and can be contacted through her website.  As we mentioned before, group or one on one sessions are available, so click on the image below and find out a little more!!

becky reach lead

Welcome to episode 95 of Fit and Healthy with Becky!  It's a simple week really, all you need is you.'re going to need to really put a little something into it, because'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!!

ad 2019

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.  med takeback leadFollow 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.

mamdp 2

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.

ad 2019

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, 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!

ad 2019

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. clamidiotFollow 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 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!  

ad 2019

MC Radio - LIVE! - Play Now!


We Appreciate Our Sponsors...