My journey

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Shavina “Miss Peacock” Taylor




The Functional Movement Screen

The Functional Movement Screen is a series of 7 movements that require a balance of mobility and stability; Phase 1 of the Get Fit, Eat Smart Fitness solutions.

Each movement is scored from 0 to 3:

  • 0 = pain during movement
  • 1 = failed movement pattern
  • 2 = passed but with some compensations
  • 3 = passed with no compensations


Out of a total score of 21, the average scores ranges from about 13-15, depending on age and fitness level.

  • A score of 1 on any screen means that movement should not be trained, but should be corrected.
  • A score of 0 requires that a competent medical professional should perform an evaluation.
  • An asymmetry such as a score of 1 on one side and a 2 on the other side is the most immediately important movement dysfunction to correct.


The FMS is not designed to identify the specific reason why a faulty movement patterns exists. There can be tons of possible reasons, but identifying there is a problem is the first step toward correcting it. The screen is also not a Fitness training tool, but a rating and ranking tool.


What Are The 7 Movement Patterns?

The movement screen is comprised of 3 functional movement patterns, 2 positions that test mobility, and 2 movement patterns that test core stability.
Here they are:

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I can hear what you’re thinking – why the heck were these movements chosen? They look strange and unnatural, right?

The positions and movements chosen help magnify whatever weaknesses exist so that your Fitness Strategist can easily identify them. Therein lies the beauty of the screen.


What Are The Benefits Of A Functional Movement Screen?

1) Injury Prevention
The FMS may help you identify movement dysfunctions before they cause an injury.


2) Pain Identification
If you experience pain as you are completing any of the 7 movements, or 3 clearing tests, you need to get checked out by a competent medical professional. The FMS may be able to identify that something is wrong before the injury gets even worse.


3) Systematic Approach
Because the FMS uses a simple checklist with clearly defined criteria, it’s easy for a Get Fit, Eat Smart  Fitness Strategist to arrive at a reliable score.
4) Repeatable
Because the FMS is a standardized screen, your Fitness Strategist can assess your progress monthly, quarterly, or annually. Re-testing can help identify improvements you’ve made, as well as any movement dysfunctions that may arise over time.


5) It’s A Corrective Exercise System
The FMS is really a comprehensive screening and corrective exercise system; not only can the FMS help identify dysfunctional movement patterns, it may help correct them as well. If you get a score of 1 on a movement pattern, your Fitness Strategist may offer other movements to help correct that pattern. In some cases, it may only take 5 minutes to improve your score from a 1 to a 2.


Schedule an FMS TODAY!

Food vs Nutrition… What’s the difference?

We eat all sorts of foods for sustenance (and to satisfy our taste buds) but not all food items are equally wholesome or beneficial for our bodies. Our bodies require a healthy balance of all the nutrients on a daily basis which unfortunately is not available to us because of our predisposition to fast foods and junk food. It is all too easy to cry about being very busy and not getting time to eat only those food items that are healthy and nutritious, but the fact remains that we pay for what we eat today later in life. The imbalance of nutrients or the lack of nutrients takes its toll on our bodies and we not only go out of shape but also develop ailments that require medication. It is therefore essential to pay attention to not just food but the nutrition that we are getting out of it.

Food, nutrition and health are closely related words. Our health depends upon what we eat. The food that we consume may either contain the nutrition our body needs or none at all. It is both the quantity and quality of nutrition from food that decides our health. If good health is ultimately what you desire, it is important to have a sound knowledge about nutrition to be able to eat what is good for our bodies while at the same time limiting all the less nutritious foods that we’ve been consuming thinking it to be good for us. The primary factors affecting our health are not just nutrition, but also exercise (physical activity), sound sleep and a relaxed attitude towards life. But we’ll keep ourselves confined to nutrition alone in this post.

What is nutrition? hamburger, apple, yellow, white, stripe, shirt

Many of us suffer from bad health as there is very little understanding of the concept, and surprisingly, despite its great significance in our lives, nutrition is not even a subject in school. As living beings, we have a body that has certain needs to perform at optimum levels. Nutrition refers to the act of consuming foods that aid in growth and to replace worn out tissues. Nutrition involves giving the body what it needs, not just what we like to eat. The most basic requirements of our bodies are essential nutrients like proteins, fats, carbohydrates, vitamins and minerals, and water; your Get Fit, Eat Smart NEWtrition Rx is customized to answer the who, what, why, when, where and how much of these nutrients you should consume to Eat More… Exercise Less… and finally Reach and maintain your FEEL GREAT WEIGHT.

To sum it up:

  • As a living being, you need food for sustenance and growth
  • While nutrition is possible through foods, not all foods are equally nutritious
  • You need a variety of foods to fulfill our daily requirement of essential nutrients.
  • You need to strike a balance between Energy In vs. Energy Out


Wondering how to strike a healthy balance, we can help!

For a FREE Strategy Session, Click the Pic!

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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