Fitness, Health and Wellbeing in 2017

Now that 2017 is well underway and excessive party season is somewhat over it is time for me to set some serious health, fitness and wellbeing goals.

I was inspired by Andrea’s recent post on the Leather and Latte’s blog, and thought it would be a good idea to sit down, list some goals and hold myself accountable by posting them here. Surely I am more  likely to reach them if I put it out there, no?

So, here are some of my fitness, health and wellbeing goals for 2017.


Exercise – Throughout my life I have both enjoyed and loathed exercise. I tend to go through phases where I am 100% into it and other times when I am 100% not. One thing is for sure, whenever I find myself exercising often and regularly is when I am participating in activities that I enjoy. So my goal this year is to find physical activities that are both fun and break a sweat. Be it hiking, dancing, rock climbing or team sports, I want to try something at least once a month which is fun and gets my heart rate pumping.  Any fun suggestions are more than welcome in the comments below.

In addition to this, I do tend to like a bit of structure, so to get me moving I have joined up to Kayla Itsines’ 12 Week Challenge. I have a few friends who have done the program and have seen fantastic results so I’m going to give it a try. Watch this space.

Goal: To exercise 3 -4 times a week & to find and participate in one fun physical activity every month


Stretch and strengthen – Because my full time job requires me to be on the computer all day and then I often come home to work on the blog on my lap top at night, my posture and back have really suffered over the years. Add lack of exercise and core strength to the mix and you have a recipe for disaster.

Thanks to my osteopaths recommendations, I have recently started stretching my back each morning and night as well as using a foam roller and practicing some light pilates exercises. It doesn’t have to be a long session, I have found that even 10-15 minutes in the morning makes a difference. That, and setting a reminder on my computers to get up, stretch and move around once in a while are both important habits to reinforce into my daily routine this year.

Goal: To do my back exercises every day and stretch every hour when I am working at my desk


Step up my nutrition – One thing that I actually have been doing in the last year is batch cooking, and I couldn’t recommend it enough. Having healthy meals ready prepared in the fridge or freezer makes dinner time a no brainer. It also saves money and nips the temptation to get take away in the bud.

Another thing I have found works well for me is doing a big shop on Monday for my work lunches. I usually buy salad ingredients, tuna or chicken and some snacks including fruit, nuts, cottage cheese etc to set me up for the week. Having all the produce ready to go in the fridge means I am much less likely to get unhealthy take out lunches.

Goal: To do batch cooking once a week for healthy freezable meals and 1 big shop at the start of the week for healthy lunches at work.


Practice Mindfulness – I had the greatest intentions last year to begin practicing mindfulness daily. I actually quite enjoy it, I think my anxious personality desires it really. At some point I stopped practicing because I was too ‘busy’ and became quite overwhelmed at times. You know what would’ve helped that? Probably practicing mindfulness. The irony!

I love and used the Headspace app which I highly recommend. The sessions go for 10 minutes and you can get 10 sessions for free to try it out. The best bit is you can stay accountable by teaming up with friends on the app so you can encourage each other to practice daily.

Goal: To practice 10 minutes of mindfulness once a day


Take care of my overall health – This goal is all about check ups and all those little appointments we always put off.  The general medical check up with your GP, visit to the dentist, or specialist. These are things people always put off (myself included). Sure some of these check ups are uncomfortable or unpleasant, but it’s as simple as setting a 6-monthly/yearly/bi-yearly reminder in your calendar, making the appointment and crossing it off the list.  Not only is it great peace of mind to tick these sort of tasks off the list but if there are any medical issues it is always good to get onto them early and the only way to do that is by getting regular check ups.

Goal: To make all necessary appointments for the year and reschedule in my calendar by end of January


And so there are my 5 goals for better health, fitness and wellbeing in 2017. I’m feeling pretty confident that they are realistic and accessible enough to achieve. Now to set my self into action. I give you permission to tell me off if I’m not practicing what I preach 😉

Do you have any health, fitness and wellbeing goals for 2017? Or any tips on fun exercises, activities, meal prep or wellbeing? I would love to hear them in the comments below.

Hope you all have a  great week!

x Luciana

  • Felicia Anastasia Bardan

    Totally feel you on the whole ‘my back is slowly breaking from work’ issue. I’m exactly the same. I’ve just recently taken up yoga to help lengthen and strengthen my muscles for better support. Great goals you’ve set!

    • Thanks Felicia.
      Do you find that yoga is helping your back? I think i want to start doing more yoga and pilates.

      • Felicia Anastasia Bardan

        I think it’s too early in the price for me to say. It definitely helps me relax but at the same time I’m still working my muscles. I’ve got high hopes!

  • Lauren Outlaw Child

    These are all great goals! As a yoga student and teacher I find that doing stretches and poses throughout the day is very beneficial. I enjoy doing more energizing poses upon waking and more restorative poses before bed vs knocking out 1 hour of intense practice. I do enjoy popping into a studio 2+ times each month to learn a new pose, have a deeper practice and practice proper alignment. I am doing a beginner’s 31 day yoga challenge on instagram currently to offer ease and understanding for beginners or anyone who needs a refresh.

    • Nikita Hall

      Couldn’t agree more. I’ve only been into yoga for a few years (would still call myself a beginner!), but having a desk jog it has done wonders helping to loosen my muscles, especially my back, after sitting at a desk all day.

      • I’m happy to hear that. I definitely feel like I should start yoga and pilates again to help my back 🙂

    • Thats great to hear Lauren. Will definitely check it out.

  • Nikita Hall

    I love how you’ve outlined your goal & your reasoning for each – this will really help you to achieve each one as you’ve laid it out using logic!
    Last year I did 2 write ups on goal setting and scheduling to achieve your health & fitness goals, and I really think you’d find them useful. Sometimes that last little bit of inspo is what will get you across the line!
    (Hopefully this doesn’t come across as spammy, as that’s the last thing I want!!)
    How To Choose Fitness Goals For A Healthier You – http://www.vonkita.com/choose-fitness-goals-for-a-more-beautiful-you
    How To Fit Exercise Into Your Insanely Busy Schedule – http://www.vonkita.com/how-to-fit-exercise-into-your-schedule
    Would love to hear if you found these helpful, as I wrote them with people like you in mind (AKA Aware, dedicated yet busy people)

    • Thanks so much Nikita! Not spammy at all.
      I really appreciate you sharing. I can’t wait to read them!

  • Priyadarshini Rajendran

    great goals…hope it all works out 🙂

  • KA

    I love this! I think sometimes we(I ) fall short on reaching our goals because we haven’t shared them with anyone. I know one of my main goals as well is to maintain my fitness and as you mentioned im either 100 percent in or out. I think I’ll follow your lead and write mine out for others to see.

    • Thanks so much KA
      Good luck with your goals too! You can do it!
      Let me know how you go.

  • Jade Byers-Pointer

    I find that putting my goals out there with loved ones definitely helps me to achieve them because they keep me accountable. I hope this works for you ☺. I follow the Kayla Itsine’s challenge and even though it is insanely difficult I do my best to follow it and actually feel damn proud of myself at the end of each workout!
    Good luck x

    • Thanks Jade.
      Thats great to hear that you’re having success with the Kayla Challenge.
      My goodness her workouts are tough!

      And so true about putting goals out there with loved ones. I’m definitely going to do that!

  • Jess

    Awesome goals! I can relate to a lot of your goals and one goal of mine is to add a short meditation practice at the beginning of every day – have been using the headspace app too!

    • Thanks Jess. I love headspace! How cute are the little animations too.
      Good luck with your mindfulness practice 🙂

  • Kat

    Great goals – very achievable but definitely key enough to give you a wonderful year. My ultimate goal for this year is to find better work/life balance so I have more time for adventures and creative stuff. 🙂

    • Thanks Kat.
      Good luck with your goals! Finding that balance is difficult but so important!
      All the best.