Week 12
Knee Pain
Coaching Program
Master Plan
Set Your Future for Knee Health
Habit/Skill Focus:
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.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
12. Plan your post-program knee health goals
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
Abreakfast packed with healthy options and a healthy pesto pasta for dinner (See Meal Plan)
Motivation of the Day
“A goal without a plan is just a wish—let’s make your knee health a priority.”
Vision for Vibrant Knees
Habit/Skill Focus:
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.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
12. Plan your post-program knee health goals
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
An overnight oats for breakfast and a vibrant green salad for lunch (See Meal Plan)
Motivation of the Day
“Imagine your future with strong, healthy knees—now let’s map it out.”
Action Steps for Lasting Knee Wellness
Habit/Skill Focus:
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.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
12. Plan your post-program knee health goals
Workout Schedule
Warm up, PNF stretching & strengthening (See Workout Plan)
Meal
An egg recipe for breakfast and a tuna for lunch (See Meal Plan)
Motivation of the Day
“Every small step you take leads to significant changes in your knee health.”
Building a Sustainable Knee Care Routine
Habit/Skill Focus:
Habit/Skill Focus:
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.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
12. Plan your post-program knee health goals
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning packed with nuts and a tuna recipe (See Meal Plan)
Motivation of the Day
“Consistency is the key to maintaining your progress and knee health.”
Celebrate Your Journey to Knee Vitality
Habit/Skill Focus:
Habit/Skill Focus:
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.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
12. Plan your post-program knee health goals
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A healthy morning whole grain toast and a combi of lentil and chicken recipe (See Meal Plan)
Motivation of the Day
“Reflect on how far you’ve come and what’s next for your knee health.”
Stay Committed to Your Knee Health Goals
Habit/Skill Focus:
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.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
12. Plan your post-program knee health goals
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning of walnuts and some energy balls in the afternoon (See Meal Plan)
Motivation of the Day
“Your commitment today paves the way for a healthier tomorrow.”
Review and Renew Your Knee Health Strategy
Habit/Skill Focus:
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.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
12. Plan your post-program knee health goals
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning with oranges and roasted vegetables for dinner (See Meal Plan)
Motivation of the Day
“Regularly revisiting your goals ensures you stay on the path to knee vitality.”