Week 4
Knee Pain
Coaching Program
Master Plan
Nourish and Strengthen
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)
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A colorful breakfast with mixed berries and a dinner combination of chicken and broccolli. (See Meal Plan)
Motivation of the Day
“Nourish your body for better recovery.”
Fuel Your Recovery
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)
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A high protein for a healthy snack and a grilled shrimp with a touch of greens for your dinner. (See Meal Plan)
Motivation of the Day
“Food is fuel—choose wisely for healthier knees.”
Building Strength Through Healthy Habits
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)
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A powerful morning combi in a smoothie and a salmon for a healthier lunch. (See Meal Plan)
Motivation of the Day
“Healthy habits lead to lasting strength.”
Eat, Move, and Thrive
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)
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
An apple a day and some sauteed asparagus and cauliflower will keep the doctor away. (See Meal Plan)
Motivation of the Day
“Eat well, move well, feel well.”
Small Steps for Big Results
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)
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
An apple a day and some sauteed asparagus and cauliflower will keep the doctor away. (See Meal Plan)
Motivation of the Day
“Eat well, move well, feel well.”
Building Resilience, One Day at a Time
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)
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A vibrant color orange for lunch and some fresh slices in the afternoon. (See Meal Plan)
Motivation of the Day
“Consistency in movement and diet builds resilience.”
Consistency Leads to Strength
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)
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A kale and banana with some nuts for a breakfast smoothie and a mixed greens for lunch. (See Meal Plan)
Motivation of the Day
“Consistency in movement and diet builds resilience.”