Checklists & Charts: Whole Living Action Plan 2011 from WholeLiving.com | www.wholeliving.com/action-plan change your life in 4 weeks Here it is—the entire plan boiled down to a single page. Tear this out and stick it to your fridge or carry it with you to keep you on track. Sign up for free daily tips, strategies, and bonus recipes at wholeliving.com/action-plan week week week week pare lay a kick-start down and wholesome gain a new you— purify foundation momentum for good 1This week is all about 2You’re feeling lighter 3Start to turn healthy choices 4You’ve raised the bar on simplifying—your diet and already—keep things into habits as you ramp up health in your daily life. The your lifestyle. Clear the clean by continuing your fitness and boost your mood. goal now is to keep it there. decks and make way for detox and finding ways >food To start establishing >food Fine-tune the eating a whole new you. to rejuvenate. healthy habits for a lifetime, strategies. Take a “flexitarian” >food Cut out processed >food If you want, start focus on nutritious swaps approach to food, with eight or foods and common allergens, gradually adding certain foods (brown rice instead of white, more servings of fruits and including wheat, dairy, caffeine, back in, taking note of how they whole-grain pasta instead veggies a day, healthy proteins, and alcohol. Eat five to six make you feel. Don’t skip meals. of semolina). Use fresh herbs and the occasional organic, small, veggie-based meals a >fitness Lengthen your walks and spices to boost flavor hormone-free dairy or meat. day, quietly and mindfully. and start doing some interval without adding excess salt. >fitness Push yourself to full >fitness Start walking daily; jogging. Do the arm toners and >fitness Start upper-body, capacity and beyond with an alternate the yoga release and core series. lower-body, core, and cardio even more challenging full-body back strengthener series. >life Trade toxic thoughts for workouts; go from walking and workout, plus a more intense >life Start a week-long media healthy mental habits: Take time jogging to running. walk/run routine. fast, clear clutter, swap out toxic to decompress, make amends >life Reorder your to-do list >life Look beyond this week cleaners for green ones; scale with a friend, swap frustration to maximize your efforts (and to what you want to achieve back your schedule; hit the hay for gratitude. energy); spend time with people this year. Identify a personal 10 minutes earlier each night. who energize you; make a habit or professional goal, gather of giving every day. support, and go for it. © 2011 Martha Stewart Living Omnimedia, Inc. All rights reserved. For personal use only, not for commercial use. 1.