What is Functional Fitness Training?

Get Fit, Eat Smart Fitness Rx’s use Functional Fitness Training for all clients.

Functional training helps provide you with the strength, stability, power, mobility, endurance and flexibility that you need to thrive as you move through your life. You use basic functional movement patterns like pushing, pulling, hinging, squatting, rotating, carrying and gait patterns (walking and running) every day. Functional training utilizes exercises that improve your movement proficiency in these primary patterns to give you an edge and enhance your performance so you can achieve your goals safely and with good health.

Why is Functional Fitness Training  Important?

You don’t live in a vacuum, so why would you attempt to develop your fitness using stable and predictable routines and gym equipment? Life is unpredictable and unstable; No matter your fitness goal, variety and practical application are critical components of your Fitness Rx.

Why you should use Functional Fitness Training?

A Get Fit, Eat Smart Strategist trains your entire body in every plane of motion with versatile, scalable programs that anyone, anywhere can use to perform exercises that improve  your ability to perform the usual as well as the unusual physical demands of daily living without limitations, fatigue or injury.

The Health—Fitness—Performance Continuum

Each Fitness Rx is designed using two principal training components

  1. Functional Movement and Resistance Training
  2. and Cardiorespiratory Training

1. Functional Movement and Resistance Training- Addresses weak core muscles, muscle imbalances, and/or postural deviations pose an increased risk for injury.

  • Phase 1: Stability and Mobility Training (focus on core and balance exercises to improve strength and function of muscles responsible for stabilizing spine and center of gravity during movement)
  • Phase 2: Movement Training (developing mobility within the kinetic chain without compromising stability)
  • Phase 3: Load Training (what we consider ‘traditional’ resistance training for hypertrophy, strength, or endurance)
  • Phase 4: Performance Training (sport specific training for speed, agility, quickness, reactivity and power)

2. Cardiorespiratory Training- From the sedentary person to the competitive athlete

  • Phase 1: Aerobic Base Training (establish an aerobic base with steady state, low to moderate exercise)
  • Phase 2: Aerobic Efficiency Training (increase duration and frequency, add aerobic interval training, this may be the highest training level for most clients)
  • Phase 3: Aerobic Endurance Training (improve performance for endurance events, or train for high levels of cardio fitness)
  • Phase 4: Aerobic Power Training (training for competition or sport specific goals, high intensity training)

Fitness Options:

Personal Fitness 1-2 Participants MAX

Family/Small Group 2-10 Participants MAX

Large Group 10+ Participants

Repeat after me…

I’m not here to compete. I’m here to do everything to the best of my ability and complete the workout”

Peacock Taylor, Fitness & NEWtrition Strategist

Get Fit, Eat Smart

Hosted by Peacock Taylor, Fitness & NEWtrition Strategist
Hosted by Peacock Taylor, Fitness & NEWtrition Strategist


Every Power Hour Series FitCamp from Get Fit, Eat Smart consists of total body exercises that develop and advance the four key components of physical fitness:

  • Aerobic fitness
  • Muscular Strength
  • Balance/flexibility
  • and Improved Body Composition (lean muscle to fat ratio)


Every 30 days you can expect to see REAL results like these: 1-3% reduction in body fat 5-10 pounds of weight loss 1″-3″ decrease from waist Improved endurance Increased strength Improved posture Enhanced relaxation 100% gain in self confidence.


Get Fit, Eat Smart FitCamp’s can be performed anywhere, require no equipment, and are designed to accommodate groups of 10+ participants.

All sessions are adaptable to beginner, intermediate or advanced fitness levels.


Read More…

Am I healthy enough for The Power Hour?

Benefits of The Power Hour Series

What I need to know before attending the Power Hour?



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Goals vs. Objectives – What’s the Difference?

Its often hard to know the difference between goals and objectives – in fact, we often use the two terms interchangeably. But knowing the difference can help us to use both in a constructive way, to get us from where we are to where we want to go.


Both are a Way of Moving Forward

The major similarity between goals and objectives is that the both involve forward motion, but accomplish it in very different ways. We can think of goals as being the Big Picture — where we hope that our efforts will ultimately bring us. Objectives are about a specific plan of attack — usually a series of them — each being relatively short-term in nature.

Goals: Changing Mindset and Direction

Goals tend to be long on direction, and short on specific tactics. For example, you can set a goal of losing 30 pounds without having a specific plan as to how to do it. You’ve defined the destination you want to arrive at, and tactics can be developed as you move forward.


We can think of a goal as doing the following:

  • Defines the destination
  • Changes the directon to move toward the destination
  • Changes the mindset to adjust to and support the new direction
  • Creates the necessity to develop specific tactics

Goals tend to change your mindset by changing your focus. And as your focus changes, it takes your thinking with it. This is why goals are often accompanied by affirmations, which involve projecting yourself into the desired (but as yet unattained) destination.

People set goals all the time, without ever being very specific.


Objectives: Establishing a Series of Concrete Steps

If goals are about the big picture, then objectives are all about tactics. Tactics are action plans to get from where you are to where you want to be. A goal defines the direction and destination, but the road to get there is accomplished by a series of objectives.

A good example of this is a person who wants to lose 100 pounds. Losing 100 pounds is the goal. But it is achieved by exercising 3 times per week with a Get Fit, Eat Smart Fitness Strategist and following a customized NEWtrition Prescription. The objective is to learn how to Get Fit & Eat Smart— through a series of smaller targets (3 fitness sessions and 1 NEWtrition session per week) that need to be hit in order to achieve the big picture goal of losing 100 pounds.

How Objectives Can Help You Reach Your Goals

In nearly any goal you want to reach you can use the lose 100 pounds example to help you get there. First, you define the goal — what ever it may be. Unless the goal is a small one and easily obtained, it’s usually best to break big goals down to a series of specific action steps — it’s a way of using the divide-and-conquer strategy to accomplish a goal that’s far too large to accomplish now.

The action steps have specific targets, as well as methods to reach them. Each target is an objective. Lose one pound and then the next until your goal and is completed.

Though goals generally control objectives, objectives can also control goals as they unfold. For example, since a goal is general in nature, it may be refined and altered as objectives are completed. The completion of an objective or a series of them, could cause you to either raise or lower the ultimate goal.

In this way goals and objectives can compliment each other.



Definition Something which you try to achieve A specific result that a person or system aims to achieve within a time frame and with available resources.
Time Frame Usually long-term. A series of smaller steps, often along the way to achieving a long-term goal.
Magnitude Typically involves life changing outcomes, like losing 100 pounds and building a stronger healthier body in 1 year. Usually a near-term target of a larger expected outcome, such as completing 3 strength training sessions and 3 cardio sessions this week.
Outcome of immediate action Actions tend to advance progress in a very general sense; there is often awareness that there are several ways to reach a goal, so specific outcomes aren’t necessary. Very specific and measurable, a target is established and victory is declared only when the target is hit.
Purpose of action A goal if often characterized as a change of direction that will ultimately lead to a desired outcome. Objectives tend to be actions aimed at accomplishing a certain task.
Example “I want to lose 100 pounds in 2015” “In order to reach my goal of losing 100 pounds in 2015, I need to complete 3 strength training sessions and 3 cardio sessions every week for 1 year.”
Hierarchy Goals tend to control objectives; a change in a goal could eliminate one or more objectives, or add new ones. An objective can modify a goal, but will seldom change it in a fundamental way, even if the objective isn’t reached.



Get Fit, Eat Smart provides Fitness & NEWtrition strategies to motivated, high-achievers who just happen to struggle with their weight.

Our services help you upgrade your ATTITUDE, discover your ABILITIES and develop the SKILLS you need to Eat More… Exercise Less and finally reach and maintain your FEEL GREAT WEIGHT!


Get Started TODAY

The Talk Test


To measure exercise intensity during your cardio session use a simple and effective technique called the “Talk Test.”

Using this method, the goal is to work at a level where you can answer a question, but not comfortably carry on a conversation. In simple terms, you’re working out too hard if you have to take a breath between every word you say. Conversely, you would be exercising too easily if you could sing the chorus of a song without breathing hard.

Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise. If you are breathless, or can’t talk, you’re working too hard! Lower the resistance level and slow down. If you experience dizziness or lightheadedness, you may be overexerting yourself and should stop.

The talk test is subjective and quite useful in determining your aerobic intensity.
The talk test is subjective and quite useful in determining your aerobic intensity.

The Talk Test has been confirmed as a simple and accurate method of gauging intensity that doesn’t require any equipment or special training. Try your own Talk Test during your next workout. You may be able to replace your heart rate monitoring with this simple test during all of your workouts, or at least when counting your pulse is inconvenient.


Moderate Intensity vs. Vigorous Intensity

You may have seen recent talk in the media about the new guidelines for physical activity. The U.S. Government publishes these guidelines which discuss “moderate” and “vigorous” intensity. So what does that mean? Moderate intensity workouts provide health benefits such as reduced risk of high blood pressure, certain cancers, stroke and diabetes. Vigorous intensity workouts provide those benefits, plus aid in weight loss and increased muscle mass. Here is how to distinguish between the two:

Moderate activity ranges from 40-60% of someone’s max heart rate. For most people, that would be walking a mile in 14 to 23 minutes. Moderate-intensity activity causes a slightly increased rate of breathing, and it feels “light” to “somewhat hard”. Individuals doing this type of activity can easily carry on a conversation.

Vigorous activity elevates heart rate above 60% of your max heart rate. Walking a mile in less than 14 minutes, jogging, cycling, and playing endurance sports are all considered vigorous activity. These activities result in increased rates of breathing and sweating and feel “somewhat hard” to “very hard.”


Return to Exercise Less



Get Fit, Eat Smart provides Fitness & NEWtrition strategies to motivated, high-achievers who just happen to struggle with their weight.

Our services help you upgrade your ATTITUDE, discover your ABILITIES and develop the SKILLS you need to Eat More… Exercise Less and finally reach and maintain your FEEL GREAT WEIGHT!

Eat Something


Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals.

But what about the rest of us?

If you’re like me, you try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too? Usually not.

If you’re eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels, and experience to tell you whether you need to eat anything before or after exercise and what it should be.

The basic rule here is: Find out what works best for you, and do that.

There are some advantages to knowing how your body  works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use up—but not fewer than your body needs to function at its best.

The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want!



As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.


Fitness & NEWtrition Options