Fitness Goals Deliver Results

The definition of a goal is- what one intends to do or achieve. The hardest part of a fitness program is getting started, and the second is maintaining it. Unfortunately, most people do not have goals when it comes to their health and fitness. You may drive to the gym, but until you walk through the doors you have no clue as to what you are doing that day. This is why millions of people either go through the motions when it comes to their workouts or do not workout at all. Fitness goals should be no different than those you set for your business, your family, or your future.

According to the National Academy of Sports Medicine, research confirms those who are certain about what they want to accomplish are six times more likely to successfully make life changes than those who are less certain. Conversely, those with conflicting goals, or those who are unsure about their goals, are significantly more likely to, experience depression and anxiety, be less happy, have more physical illnesses and doctor visits, and spend less time taking action towards their fitness goals. Does this sound like you? If so, let’s establish your fitness goals. Your goals must be specific, challenging, and measureable.


•Specific goals make us work harder. Studies show that specific goals result in better performance than easier goals or having no goals at all. Examples of fitness goals could be the number of workouts per week, the amount of time engaging in cardiovascular exercise, and so forth. So, get the calendar out and be specific!

•Make your fitness goals challenging. If your goals are challenging, you will accomplish more than modest goals. Step it up when it comes to the intensity of your workouts- train for a 5k or triathlon. Reach beyond your comfort zone and you will accomplish more. Just think how great you will feel after having trained for an event and accomplishing it or telling yourself you are going to strength train twelve days this month and you do it. You will be inspired and have built a new level of confidence for yourself. Make fitness fun!

•Your goals must be measurable. This will allow you to determine whether the strategy is working. People have a tendency to measure their goals based on the ‘all-or-none’ theory, a tendency that leaves people vulnerable to letting a minor setback fall into a major relapse and total collapse. This is why so many people fail at fitness. They put too much pressure on themselves by committing to six or seven days of working out. A goal like this is only setting you up for failure. Between work and family, it is very difficult to fit in six or seven great workouts in a week. A more realistic goal would be to start with three to five days per week and commit to taking this time for you and be able to enjoy a quality workout. Also, do not sign up for a marathon if you have never run before. Take baby-steps and try a local 5k first.


Believe that you can accomplish the goals you have set. If you truly believe you will be successful, you will work harder, achieve more, be happy, set more goals, and view setbacks as a source of motivation.

Accomplishing your fitness goals can be very powerful, if not life changing. The television reality show, Biggest Loser, is a great example. The people selected for that show were determined and committed to losing weight. Even the ones who have been voted off maintained great discipline and motivation to do the work on their own. Goals can be powerful. Set yourself up for success and establish specific, challenging, and measurable fitness goals.

Article written by Nick Clark, BS, NASM-CPT

Why it's best NOT to cook with Extra Virgin Olive Oil

This wonderful article is written by George Mateljan, creator of whfoods.org and the World's Healthiest Foods Cookbook. The George Mateljan Foundation, a not-for-profit foundation with no commercial interests, is a new force for change to help make a healthier you and a healthier world.

Why it's best not to cook with extra virgin olive oil

Protecting the nutrient richness of the World's Healthiest Foods is high up on my list of goals for each and every one of our health-supporting foods. But when it comes to extra virgin olive oil, I take an especially careful approach with respect to exposing it to excessive amounts of heat. All vegetable oils are susceptible to heat damage-much more so than the whole foods from which they were pressed or extracted. But in the case of extra virgin olive oil, the susceptibility is especially great.

Here are some of the reasons that extra virgin olive oil requires special attention. The effect of heat on its monounsaturated fats All types of olive oil (including extra virgin) contain a large amount of monounsaturated fat. In fact, 70-80% of the total fat found in olive oil is monounsaturated. This monounsaturated fat comes from the monounsaturated fatty acid (MUFA) called oleic acid. In comparison to all commonly used vegetable oils, olive oil is fairly unique in its high MUFA content. Canola oil comes close (60-70% MUFA), but many of the other commonly used vegetable oils, including sunflower, safflower, corn, and soybean oils naturally contain less than half as much MUFA as olive oil.

It's worth noting here that cooking oil manufacturers sometimes create high-oleic version of these other oils, so that it is now possible to purchase high-oleic sunflower or safflower oil in many food stores. In general, monounsaturated fat increases the stability of a vegetable oil in comparison to polyunsaturated fat. This increased stability is related to the chemical structure of monounsaturated fat. MUFAs have fewer "reactive spots" than PUFAs (polyunsaturated fatty acids) and it is more difficult for oxygen radicals to interact with these kinds of fat. However, despite this lower reactivity, olive oil and other vegetable oils containing a high amount of MUFAs (like canola oil) still have relatively low smoke points and cannot withstand a large amount of heat. Unless these high-MUFA oils have been refined or conditioned in a way that increases their smoke point, they typically cannot withstand heats of much greater than 200-250˚F (93-121˚C) without incurring damage (the temperature of stove-top frying is 375-525˚F, or 191-274˚C). So even though the high-MUFA composition of extra virgin olive oil increases its chemical stability, it does not protect this wonderful oil from most stovetop or oven cooking temperatures.

Recent studies have made it clear that oleic acid can directly alter the activity of certain cancer genes and appears to have anti-cancer effects that may be part of the Mediterranean diet's health benefits. Yet, to get these benefits it's important to enjoy extra virgin olive oil when its MUFAs are best protected, which means at heats below 250˚F (121˚C). Heat damages extra virgin olive oil Research studies on the heat susceptibility of extra virgin olive oil tend to focus on higher heat ranges than we typically recommend at the World's Healthiest Foods. Heats between 320-374˚F (160-190˚C) are most often used to determine the changes that occur in extra virgin olive oil due to heating. Studies on this subject repeatedly show that heats as low as 320˚F (160˚C) can substantially damage the phenols in olive oil. There are also, of course, delicious salad dressings and recipes containing extra virgin olive oil that do not call for any heating whatsoever. In all of these circumstances, you'll get to enjoy the great flavor of extra virgin olive oil along with the full benefits of its amazing health-protective phenols.

We are NOT a gimmick.

Why choose personal training?


Private training gets results, gimmicks don't. You won't find gimmicks at Fitness Together Cottonwood Heights. We produce results from one simple formula: one client, one trainer, one goal.

Our staff of certified trainers will create and implement an effective exercise routine centered around three main components:

~ Resistance Training
~ Cardiovascular Routine
~ Proper Nutrition Guidelines

In designing a custom training program with your Fitness Together personal trainer, you begin to understand why our clients keep at it long after others have dropped out of their gym. Our personal trainers help you teach your to function more efficiently and effectively, while avoiding the inconvenience and distractions of a regular gym.

No matter what your goals:

~ Lose Weight
~ Lower your Blood Pressure
~ Run your first Marathon
~ Improve your Golf Game
~ Build Muscle
~ Keep up with your Grandkids

The possibilities are endless.

At Fitness Together Cottonwood Heights, you'll get a workout designed for you and a certified personal trainer who will push you just hard enough to get the results you've been looking for.

Contact us to request a complimentary personal training session, and take charge of your future today.