Week 6
Knee Pain
Coaching Program
Master Plan
Strengthen and Support Your Joints
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A heartful breakfast and a high protein dinner. (See Meal Plan)
Motivation of the Day
“Consistent care today leads to long-term joint health.”
Nourish and Protect Your Knees
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A breakfast with oatmeal with colorful combi and some broccolli tofu for dinner. (See Meal Plan)
Motivation of the Day
“Glucosamine and movement work together to support your joints.”
Building Strength, Supporting Joints
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning packed with mixed berries and some ginger tea in the afternoon. (See Meal Plan)
Motivation of the Day
“Small habits today protect your knees for the future.”
Strong Joints, Strong Movement
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A breakfast toast and a high protein lunch. (See Meal Plan)
Motivation of the Day
“Balanced nutrition and exercise are your keys to joint strength.”
Consistency with Supplements and Movement
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A healthy morning pancake and a high protein lunch and dinner. (See Meal Plan)
Motivation of the Day
“Daily supplements and leg lifts build knee vitality.”
Strengthen Your Foundation
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
An overnight oats and a lentil soup for lunch. (See Meal Plan)
Motivation of the Day
“Focus on strengthening and supporting your knees each day.”
Joint Health Through Movement and Nutrition
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
6. Take glucosamine and chondroitin daily.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A combi of yogurt and berries and a heartful salad for lunch. (See Meal Plan)
Motivation of the Day
“A healthy routine today creates stronger knees for tomorrow.”