2017 Health & Fitness Goals

I can tell you my health & fitness goals have already gone off like a rocket! Don’t you just love filling your race calendar with events as soon as the new year’s registrations open? I sure do! My family and I are already looking forward to the numerous trips we’ve planned.

In the last couple weeks, I’ve covered my 2017 Blogging Goals and Personal Development Goals. Today, I’m sharing my own Health & Fitness Goals for 2017.


I have some ambitious goals for 2017. In addition to several local 5Ks and 10Ks each month, I also have 3 half marathons, 1 Olympic Triathlon and 1 Sprint Triathlon on my schedule. So, following my training plans from my running coach and my triathlon coach is imperative if I’m to stay healthy enough for all these races.


I failed miserably at this in 2016. With the lofty goals I have for this year, I need to make it more of a priority so that I can get the recovery necessary to minimize injury.


In addition to my regular Body Pump classes, I intend to add in some functional triathlete-specific cross training. My goal is to do 2 days per week of strength training during the peak weeks of my training plan and 3 days per week during the non-peak weeks.



I’m crossing swim off my goal list and adding Yoga/Pilates instead. Swimming is my zen. I can get in the pool and lose myself. So, getting in my laps never feels like work to me. It actually energizes and relaxes me at the same time. So, I don’t feel like making goals for swimming pushes me enough. Rather, I need to focus my growth in an area that I struggle with – Enter Yoga. For some reason, I’ve always had a love/hate relationship with Yoga. I’m not sure why. It’s not a flexibility issue. I’ve always been very flexible. I was a gymnast in my younger years. I need to find a way in 2017 to fall in love with the increased range of motion that committing to Yoga and/or Pilates will bring to my fitness. This might turn out to be one of the toughest goals I’m giving myself.


I didn’t do so hot at my cycling efforts in 2016. In fact, it’s the main reason I hired Coach Tim as my Tri Coach for 2017. I’ll be spending the winter months mostly on the trainer and hitting the road once the weather breaks. Tim and I were going to try to get some road time in before the winter blast hit, but the week we intended to do that Tim decided to flip over the handle bars of his bike on a long ride and break his collarbone. Needless to say, he had surgery, is in a splint and will be doing his cycling coaching off his bike for the next few months.

GOAL #6 –  RUN

I made huge improvements in my running in 2016. I went from running 16-18 minute miles to running 12-14 minute miles. That was largely due to the 97 pounds (Yes, you read that right!) that I’ve lost since November 2015. I’m excited to see how much progress I can achieve in 2017.


Losing weight so I could achieve my goals for longer distance running and triathlon races was the impetus for making an extreme change in my life in 2016. I recently checked Run Fast. Eat Slow.: Nourishing Recipes for Athletes by Shalane Flanagan and Elyse Kopecky out of the library. I bookmarked all the recipes my family would love and have started incorporating them into our weekly menu options. Fueling my family with the nutrition that will help each of us achieve our sports goals brings me the joy that the Italian mama in me equates with LOVE. Plus, it keeps my nutrition on track. I love the freedom that conquering my food addiction has brought to my life!


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Cassandra Burke is a Forensic Scientist by day, and a Group Fitness Instructor, Swim Team Coordinator and Travel Agent by night. A Breast Cancer Survivor since 2010, she writes about her journey as well as her struggles – training for triathlons and races, struggling to get back her health, and balancing family life all while building her brand and finding her purpose after cancer. Subscribe to Cassandra’s newsletter for updates and follow @poweredbybling on social media! For endurance sport race travel and custom family vacation travel, visit her at pbbtravel.com.


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