Nutrition

2 Evidence-based practice information

3 Explanation of when to stop eating before bed and why

Exercise

Walking

I understand that walking can be challenging—especially when you’re living with chronic pain. However, what if I told you that starting with just 10–15 minutes of walking each day can make a significant difference? Even this small commitment can begin teaching your body—and even your most painful joints—that movement is beneficial.

To build on this progress, I encourage you to gradually increase your walking time by 5 minutes every two weeks. This slow and steady approach is not only manageable but also highly effective. Sounds achievable, doesn’t it?

Swimming

Swimming is an excellent alternative to many forms of exercise due to its soothing effect on the muscles and joints. It helps relieve the constant pressure our bodies endure from daily weight-bearing activities—and, in many cases, it’s genuinely enjoyable!

Whether you prefer swimming with friends or on your own, this activity is one of the most effective ways to keep your body moving. You can choose what works best for you—whether it’s slow, steady laps around the pool or engaging in water aerobics. By committing to swimming or water aerobics just 1–2 times per week, you’ll be making a lasting investment in your overall health and mobility.

Exercise Classes

This is an activity you can enjoy with friends! Group exercise classes are a fantastic way to stay consistent and motivated, as the energy and accountability from others can help keep you on track—even when I’m not there to coach you directly.

If group classes aren’t your preference, that’s perfectly fine. The key is to dedicate more time to other forms of activity, such as walking, swimming, or a combination of both. Choose what works best for you, and stay committed to keeping your body moving.

Whew! That was a lot of information, but you get to play around with so many options within this journey and I am here to keep rooting you on! With that said, I want you to keep a journal that logs all of your exercise throughout your program so we can keep track of your achievements along with your pain progress.

Supplements

2 Evidence-based practice information

3 Explanation of when to stop eating before bed and why

Supplement 1

Supplement 2

Supplement 3

Reason for specific supplement suggestions

Discuss budget for supplements

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Disclaimer

The content and materials provided in this program are intended for general informational and educational purposes only and are designed to support, not replace, the relationship between a participant and their licensed healthcare provider. This program is intended to help reduce symptoms associated with chronic pain, but it is not a substitute for professional medical advice, diagnosis, or treatment.

Participants must consult with their primary care physician or qualified healthcare provider before beginning this or any other wellness, nutritional, or pain management program. Any decisions regarding your health and any actions taken based on this program's content should be made in consultation with your primary care provider.

The creators, facilitators, and distributors of this program are not responsible for any outcomes, adverse effects, or complications resulting from the use or misuse of the information provided, particularly when actions are taken without the approval or guidance of a licensed medical professional.

Please note that this program does not offer refunds under any circumstances.

By enrolling in this program, you acknowledge and agree that:

All information provided must be reviewed and discussed with your primary care physician.

You assume full responsibility for your health decisions.

You release the program creators and affiliates from any and all liability related to your participation.