1. Your Personal Eight-Week Prinne-Time Plan
Remember, the program that is for you is one that you will do. It's okay to pick and choose. For
example, you can be a 90/10 eater (90% pure, 10% less pure) if that works for you and you'll
keep it up. Do as many of these steps as you can. Make it fit for you.
Week One: Make Health Your Hobby
Really think about the importance of making health your hobby. Imagine how you want to
spend your prime-time years. Visualize all the activities you want to do. During this time,
immerse yourself in thoughts of wellness scenes: jogging, dancing, playing sports.
How do you want to spend your prime-time?
List the most important changes you need and want to make. For example.
Eat less junk food, don't worry so much, exercise more. List the obstacles that are keeping you
from following this Prime-Time plan, and counter them with specific solutions.
Begin writing your own story. Don't let your experience and wisdom go unrecorded. Keep a
prime-time journal, and track your daily journey. Topics might include what got you motivated
to make a change, the obstacles you've had to overcome, how you bounced back from
setbacks, what personal health strategies you've learned along the way.
Schedule a health checkup. Record your test results before beginning and update them a
month or two into the plan.
Week Two: Eat Pure
Once you are committed to making health your hobby—and your top priority—it's time to
change your eating habits. You can change gradually or go totally pure right now. The more
changes you make, the sooner you're going to notice their positive health effects.
Week Three: Move More
Put together your own home gym. Design a schedule and routine. Make time each day to move.
Set aside at least a 20 minute block of time for exercise six days a week. If possible, hire a
personal trainer for 6 sessions or so to get you safely started on your exercise routine. Each day
incorporate 3 components into your exercise routine:
Strength Training (weight lifting)
Endurance (cardio) Walking, Swimming, Dancing
Flexibility Exercises (stretching, yoga, pilates)
At least 3 times a day, enjoy anytime, anywhere exercises:

2. Flex stretch bands while watching TV. Do finger flex & squeeze ball exercise while
sitting. Flex up & down on toes while standing. Pump knees while standing. Flex muscles while
just hanging out.
Week Four: Stress Less
In addition to working out a routine for health of your body, it's equally important to work out a
routine for the health of your mind.
Identify the stressors in your life that you can get rid of, or at least minimize
Make humor an important part of your daily living
Meditate for at least 5 minutes a day.
Week Five: Sleep Soundly
All the changes you've made in the previous week should result in better sleep
Healthy eating, healthy exercise, and happy thoughts are the ingredients of a good night's
sleep.
Get enough daytime exercise
Eat light and early
Avoid junk food, especially in the evening
Forget the nightcap
Cut down on caffeine
Week She Connect
One of the hallmarks of prime timers who live healthier, happier and longer lives is the depth of
their social connections
Love. Take the time & effort to strengthen the love relationships in your life.
Meet. Make new relationships.
Heal troubled relationships with family
Serve. The best way to relieve your stress is to help others relieve theirs.
Week Seven: Do a Maintenance Check
During this week, focus on those body parts that don't work as well as you wish they did.
Prime-Time Body tip: Reduce your waist.

3. Week Eight: Review your Prime-Time Medical Care
List what health problems you have. Do a part-by-part maintenance check. What hurts: What
doesn't work as well as you wish it did?
Have you been able to take fewer medications? In partnership with your health-care provider,
try to wean yourself off some of your medications, or at least lower the dosages.
Have you reviewed your medications with your doctor lately?
While there is no guarantee of prime-time free of disease and disability, I can assure you that
the more parts of the Prime-Time Health Play that you practice, the greater are your chances of
feeling younger and living longer.
My Wishes for you are that you
Awaken in the morning refreshed after a good night's sleep, and you don't hurt
Begin each day with clarity of mind, clarity of vision, good gut feelings and mobility
Make health your hobby and take charge of your medical care
Recognize that prime time is the time in your life when you can reap the rewards of your
Individual Retirement Plan for Health