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Use our Online 12-week planner, download our 12-Week Planner or the Swap It Don't Stop It iPhone app and become a swapper today! Check out the map and you’ll see there are swappers everywhere losing their bellies without losing all the things they love.

Ways to start swapping

You've decided to make changes to your lifestyle. Well done!

This 12-week planner can help you through it. Week by week, follow the simple suggestions and create some new habits to help reduce the risk of chronic diseases such as some cancers, type 2 diabetes and heart disease and kick start a healthier, more enjoyable life.

1. Set a start date for your 12-week plan. Write it down and stick to it. I will start my 12-week plan on:
2. Try to improve each week, building on your achievements. Slowly increase the time spent being active each week.
3. Set short term and long term goals. Make your goals specific and achievable.

Please download the PDF version of the 12-week planner from the link below.

To use images or text from the below resources, you will require a copyright/trademark licence.

Download PDF version

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12 Week Planner	Download PDF (2.71MB) Download Mono PDF (2.93MB)
You can also download separate sections from the links below.
Activity Planner	Download PDF (0.77MB) Download Mono PDF (0.61MB)
Healthy Checklist	Download PDF (0.68MB) Download Mono PDF (0.56MB)
Meal Planner/ Diary	Download PDF (0.78MB) Download Mono PDF (0.61MB)
Shopping List	Download PDF (0.29MB) Download Mono PDF (0.16MB)