The Four Elements of Fitness

Posted: November 16, 2014 in Uncategorized

Physical fitness means different things to different people… GFES recognizes 4 Health Related Fitness Components known to help you improve your ability to perform the usual as well as unusual physical demands of daily living without limitations, excessive fatigue or injury. 

EVERY Get Fit, Eat Smart Fitness Prescription includes the following:


Aerobic Fitness

Aerobic fitness improves overall health and well-being. It helps your heart, blood vessels, lungs, and muscles. Popular activities include walking, biking, jogging, swimming, and dancing. Exercise for at least 10 minutes at a time and for a total of 30–60 minutes most days of the week.pyramid


Muscular Fitness

Strength training improves your muscle and bone health, and helps with weight loss. Do strength training with free weights, resistance bands, weight machines, household items, or your own body weight.


Flexibility & Balance

Flexibility allows you to move your body freely. Being flexible decreases your risk of injury. Stretching lengthens your muscles.


Your body’s core strength helps stability and balance. You can improve stability and balance by doing exercises that focus on the center of your body. A strong core will help improve posture, low back pain, and prevent falls. Consider core exercises (bottom muscles, lower back muscles, and abdominal muscles).


Body Composition

Body composition is the percentage of fat in your body compared to your lean body mass (muscles, bones, tendons, ligaments, organs, etc.).

Body composition is a better indicator of your overall fitness condition than body weight. So understand that your total body weight or what you see on your bathroom scale does not tell you how much fat or lean body mass (muscle) you have.

Body composition is useful in helping to determine health risks. Therefore, knowing your body composition and how it relates to your overall fitness level is essential. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.

Your body composition is a consequence of the extent that you perform the other components of physical fitness. In other words, when you improve the other three components, it will have a positive impact on body composition resulting in less body fat. Alternatively, when you have a high body fat content ratio, you are considered overweight or possibly obese. And, it negatively affects the other fitness components as well as your daily performance, your appearance, and your overall health.


A regular program involving aerobic exercise and strength training can help you decrease your body fat and increase your muscle mass; and thereby, significantly improving your body composition and general overall health and fitness.


Special Note:

• To maintain your weight and health, exercise 150 minutes of moderate-intensity physical activity per week.

• To lose weight, exercise 300 minutes


Find a Fitness Program to Meet Your Goals

Tired of wearing your knees out with the same old squat challenge?

Here’s a twist on the traditional squat that adds a little cardio!

Search this site for Weekend Workout Challenge to come up with your own fitness combinations

or CONTACT a Fitness Educator for a Personal Fitness Prescription that matches your fitness level!




  1. Stand with your feet hip width apart.
  2. Feet forward.
  3. Get into the lowest squat possible
  4. Rest you elbows on your knees.
  5. Explode into the air.
  6. Return to the Start position.
  7. That’s one. Perform 3 Sets of 10-12 Reps.


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Do you want to  Eat More… Exercise Less… and finally reach and maintain their FEEL GREAT WEIGHT!

These five strategies will help you do just that.


1. Set the Right Goals

Most people trying to lose weight only focus on their ultimate goal: dropping pounds. But it’s important not to lose sight of the diet and exercise changes that will get you there.

Choose two or three diet and exercise goals at a time that you are willing to take on. And make sure they are specific and realistic.

For example, “exercise more” is a wonderful goal, but it’s not specific. “Walk 5 miles every day” is specific and measurable. But is it realistic if you’re just starting out?

“Walk 30 minutes every day” is better, but what happens if work or weather interferes? “Walk 30 minutes for 5 days each week” is specific and realistic.

Need Help Setting the Right Goals? Get The REAL Spill Consultation


2. Know Your Triggers

Are there situations that make you want to eat more? Start noticing them. For example, you may learn that you’re more likely to overeat while you’re bored or stressed.

Then figure out ways to get around those triggers. Do something else to soothe your stress, for instance.

Also, you might want to put treats away. You’re more likely to eat them if they’re visible and easy to get to.

Wanna Teach Your Brain to Crave Healthy Food? Get a Get Fit, Eat Smart NEWtrition Prescription


3. Fill Up on Food

That’s right: You should feel full. But how you do that might surprise you.

It’s mostly about time: 15 minutes, to be specific. You need at least that much time to feel full. So eat slower, giving your brain enough time to notice that you’ve eaten.

What you eat can also help. Think fiber (like fruits and veggies) to fill up.

Another trick is to use smaller plates so that small portions do not appear too small.

Also, changing your eating schedule can help you reach your goal, especially if you tend to skip or delay meals and overeat later.

Now you know what to do, wanna learn HOW to fill up on foods you love? Get a Get Fit, Eat Smart NEWtrition Prescription


4. Reward Weight Loss Success (but Not With Food!)

A good reward is something that is desirable, timely, and depends on meeting your goal.

Rewards may include treating yourself to a movie or massage, taking an afternoon off from work, or giving an hour of time to yourself.

Keep in mind that many small rewards, given for meeting small goals, can work better than bigger rewards for long, difficult goals.

Learn Which Behaviors to Reward.  What’s Your Weight Loss IQ?

5. Keep Track of Your Progress

Jot down things like how much you exercise and what you eat. Doing this can really open your eyes to what you are doing and what you need to do to meet your weight loss goals.


>>> Bonus <<<



Start With a Consult

Additional Reading:

How Can I Learn to Set S.M.A.R.T Goals?

Forget Setting Goals. Focus on This Instead.

What Is Motivation?







Article Adapted From <>

Eat More.. Exercise Less.. Reach & Maintain your FEEL GREAT WEIGHT!

If you can afford vitamins then you can afford food, which means you don’t need vitamins.
Food, even the unhealthy stuff, contains the nutrients that our bodies can absorb in a day.

Need a NEWtrition Prescription?


Get Fit, Eat Smart provides Fitness & NEWtrition education to motivated, high-achievers who struggle with their weight. Our services help them upgrade their ATTITUDES, discover their ABILITIES and develop the  SKILLS they need to Eat More… Exercise Less reach and maintain their FEEL GREAT WEIGHT!



90 days

Image  —  Posted: October 15, 2014 in Uncategorized

This is the essence of the NEWtrition PrescriptionNEWtritious, easy  to prep and follow recipes and a shopping list make the quest to Get Fit, Eat Smart a no-brainer.

With just a little advance planning and cooking on Sunday, you can save time and calories all week.


Shopping List


2 1/2 pounds plum tomatoes

1 small beefsteak tomato

3 lemons

1 large red bell pepper

1 large yellow bell pepper

1 large carrot

1 bunch celery

1 package white button mushrooms (8 ounces)

1 head garlic

1 shallot

1 bunch scallions

1 small Vidalia onion

1 cucumber

1 bunch basil

1 bunch parsley

1 package baby arugula


Meat and Poultry

1 pound boneless, skinless chicken breasts

3/4 pound flank steak

6 ounces hot Italian pork sausage


Canned and Packaged Foods

1 package whole wheat fusilli (16 ounces)

1 package pearled barley

1 package corn tortillas (10-count)

1 can pinto beans (15 ounces)

1 can no-salt-added chickpeas (15 ounces)

2 cans no-salt-added cannellini beans (15 ounces each)

1 jar pitted Kalamata olives

1 carton reduced-sodium chicken broth (32 ounces)



4 ounces shredded Monterey Jack (about 1 cup)

1 ounce crumbled feta (about 1/4 cup)


Frozen Foods

1 package frozen corn kernels (10 ounces)

3/4 pound frozen peeled and deveined large shrimp



If you don’t already have these in your pantry, add them to the list.

Nonstick cooking spray

Extra virgin olive oil


Dijon mustard

Red wine vinegar

Dry white wine

Dry red wine

Chili powder

Ground cumin

Crushed red pepper flakes

Dried thyme leaves

Italian seasoning blend


Black pepper

Contact Us for your Customized NEWtrition Prescription

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Prep Ahead

Spend a couple of hours whipping up these key ingredients (just refrigerate them in resealable containers), then use them to make dinners a snap.

Roast tomatoes: Preheat the oven to 350 degrees. Halve and stem 2 1/2 pounds plum tomatoes; cut each half into quarters. Lay in a 9-by-13-inch baking dish, drizzle with 4 teaspoons olive oil and sprinkle with 1/2 teaspoon thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper; stir to coat. Roast until juicy and breaking down, 40 minutes to 1 hour. Stir in 1 tablespoon red wine vinegar.

Cook barley: Place 1 cup barley in a large saucepan with 5 cups cold water. Bring to a boil, reduce heat to low and simmer until just al dente, 40 minutes to 1 hour. Drain.

Poach chicken: Place 1 pound boneless, skinless chicken breasts in a large saucepan and cover with water. Bring to a boil over high heat. Reduce heat to medium low and simmer until chicken is no longer pink in the center, 9 to 14 minutes. Remove from liquid, let cool, and shred.

Make lemon dressing: Puree 1 chopped shallot, 1/2 cup olive oil, 1/3 cup freshly squeezed lemon juice, 2 teaspoons Dijon mustard, 1 teaspoon honey, 3/4 teaspoon salt, and 1/4 teaspoon pepper in a food processor or blender until smooth.

Prep vegetables: Slice 1 cup scallions. Dice 3 cups bell peppers.



Chicken-and-Barley Soup

Makes: 4 servings

Prep time: 10 minutes

Cook time: 22 minutes

Makes: 4 servings Prep 10 mins Cook 22 mins



      • 2tablespoons  extra-virgin olive oil
      • 3garlic cloves
      • 2celery stalks, diced
      • 1large carrot, diced
      • 2cups  sliced white button mushrooms
      • 2teaspoons  Italian seasoning blend
      • 1/4teaspoon  salt
      • 1/4teaspoon  black pepper
      • 1/3cup  dry white wine
      • 4cups  reduced-sodium chicken broth
      • 1 3/4cups  cooked barley
      • 1 1/2cups  shredded poached chicken
      • 1/2cup  sliced scallions



1. Heat oil in a large heavy-bottomed saucepan or soup pot over medium high heat. Add garlic and cook, stirring until fragrant but not browned, 30 seconds to 1 minute. Add celery, carrot, mushrooms, Italian seasoning, salt and pepper and cook, stirring often, until mushrooms have released their juices and vegetables start to soften, 4 to 6 minutes.

2. Add wine, increase heat to high and bring to a boil. Boil until wine is almost completely evaporated, about 4 minutes. Add broth, cover and bring to a boil. Reduce heat to low and simmer until vegetables are soft, 5 to 8 minutes. Stir in barley, chicken and scallions, increase heat to high and cook until heated through, 1 to 3 minutes.

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Grilled Flank Steak with Mediterranean Barley Salad

Makes: 4 servings

Prep time: 25 minutes

Cook time: 12 minutes

Makes: 4 servings Prep 25 mins Cook 12 mins



      • 3/4 pound  flank steak, trimmed
      • 2teaspoons  Italian seasoning blend
      • 1/2teaspoon  salt
      • 1/4teaspoon  black pepper
      • 115 ounce can no-salt-added chickpeas, drained and rinsed
      • 2cups  cooked barley
      • 1cucumber, seeded and diced
      • 1/2cup  chopped roasted tomatoes
      • 1/2cup  lemon dressing
      • 1/4cup  chopped fresh basil
      • 1/4cup  pitted Kalamata olives, chopped
      • 1/4cup  crumbled feta



1. Heat a grill to medium high or a grill pan over medium-high heat. Pat steak dry with a paper towel and sprinkle both sides with Italian seasoning, 1/4 teaspoon salt, and pepper. Grill steak 4 to 6 minutes a side or until it reaches desired degree of doneness. Transfer to a cutting board and let rest 5 minutes, then cut across the grain into thin strips.

2. Meanwhile, in a medium serving bowl, combine chickpeas, barley, cucumber, tomatoes, dressing, basil, olives, feta and remaining salt.

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Spicy Sausage-and-Pepper Pasta

Makes: 4 servings

Prep time: 15 minutes

Cook time: 16 minutes

Makes: 4 servings Prep 15 mins Cook 16 mins



      • 8ounces  whole-wheat fusilli
      • 2teaspoons  extra-virgin olive oil
      • 6ounces  hot Italian pork sausage, casings removed
      • 1small Vidalia onion, diced
      • 2cups  diced bell pepper
      • 1teaspoon  Italian seasoning blend
      • 1/4teaspoon  crushed red pepper flakes
      • 1/2teaspoon  salt
      • 2cups  chopped roasted tomatoes
      • 1/2cup  dry red wine
      • 1/4cup  chopped fresh basil



1. Cook pasta according to package instructions. Drain.

2. Meanwhile, heat oil in a large skillet over medium-high heat. Crumble in sausage and cook, breaking up chunks with a wooden spoon, until meat begins to brown, 2 to 3 minutes. Stir in onion, bell pepper, Italian sea-soning, red pepper flakes and salt and cook, stirring often, until vegetables start to brown, 5 to 8 minutes.

3. Stir in tomatoes and wine, increase heat to high and cook until sauce is thickened, 3 to 5 minutes. Return pasta to pot, add sauce to pasta and toss to coat; stir in basil.



Chicken Chilaquiles Casserole

Makes: 4 servings

Prep time: 15 minutes

Cook time: 17 minutes

Makes: 4 servings Prep 15 mins Cook 17 mins



      • Nonstick cooking spray
      • 115 ounce can can pinto beans
      • 1 1/2cups  chopped roasted tomatoes
      • 1cup  frozen corn kernels
      • 1 1/2cups  shredded poached chicken
      • 1/2cup  sliced scallions
      • 1tablespoon  chili powder
      • 1tablespoon  ground cumin
      • 1/4teaspoon  salt
      • 86-inch corn tortillas, each cut into 6 wedges
      • 1cup  shredded Monterey Jack
      • 1small beefsteak tomato, diced



1. Preheat oven to 400 degrees. Coat an 8-by-8-inch baking dish with cooking spray.

2. Combine pinto beans and their liquid, tomatoes, corn, chicken, 1/4 cup scallions, chili powder, cumin and salt in a large saucepan. Cook over medium-high heat, stirring often, until mixture is bubbling and corn is completely thawed, 3 to 5 minutes.

3. Layer about a third of the tortilla wedges, half the bean mixture and a third of the Monterey Jack in prepared baking dish; repeat. Top with remaining tortilla wedgesand cheese. Bake until cheese is melted and casserole is heated through, about 12 minutes. Let cool slightly before serving; garnish with diced tomato and remaining scallions.

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Lemony Arugula with Warm Shrimp and White Beans

Makes: 4 servings

Prep time: 20 minutes

Cook time: 5 minutes

Makes: 4 servings Prep 20 mins Cook 5 mins



      • 4cups  baby arugula
      • 1/2cup  lemon dressing
      • 2teaspoons  extra-virgin olive oil
      • 3/4pound  frozen peeled and deveined large shrimp, thawed, tails removed
      • 1/4teaspoon  black pepper
      • 215 ounce can no-salt-added cannellini beans, drained and rinsed
      • 1cup  diced bell pepper
      • 1/2cup  finely chopped celery, including some leaves
      • 1/4cup  chopped parsley



1. Toss arugula with 2 tablespoons dressing. Divide among four plates.

2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp, sprinkle with black pepper and cook, stirring occasionally, until bright pink, 2 to 3 minutes. Stir in beans, bell pepper, celery and remaining dressing and continue cooking until shrimp are just cooked through, 1 to 2 minutes more. Stir in parsley, remove from heat and serve over arugula.


Recipes Tested In the Get Fit, Eat Smart Kitchen by taylor H. taylor Jr, Lead NEWtrition Educator from Get Fit, Eat Smart


Original Recipes and Photos Pasted from <>


Contact Us for your 

Customized NEWtrition Prescription