GET HEALTHY KNEES:
REDUCE PAIN & GET STRONGER
~in just 16 weeks~
Healthy Knees Formula is the fastest way to Soothe, Stabilize, and Strengthen your aching knees so you can get back to the things you love.
If knee pain holds you back...
You look at the stairs like they are the enemy...
You are afraid of exercise because it can make your knee feel worse...
and you've let go of some of the activities you loved because they became more painful than they are fun...
Then you already know that you need to do something to stop this downward spiral.
You shouldn't need to worry about pain on every next step.
You'd love to find a way to get stronger and feel more confident in your knees.
Mostly you just want the freedom to go and "DO" without worrying about your knees.
From the everyday things like climbing a flight of stairs to exciting new things like going on a trip with your friends and not only keeping up, but leading the way.
If this sounds like you, you are in the right place!
By the end of Healthy Knees Formula
you will have…
Taken Action and Got Started...We lead you through the 16-week progression and you chose the pace that works for you.
No one is left behind and there are always options for a challenge or regression.
You'll be surprised at what you can achieve and proud of what you can do.
Stabilized Your KneesYou'll learn how to break apart bad habits and compensating actions.
Weakness can cause muscle imbalance (which can cause pain and compensation).
By following the course you can make a difference to your knees and correct for imbalances and the pain they can cause.
Soothed Your KneesWe introduce stationary cycling in Stage 2 to work knee range of motion.
Moving your knee, the right way, is key to stimulating healthy joint fluid that helps to reduce pain.
You don't need to know anything about riding a bike to benefit from this. In the Equipment Review, we show bicycle options and exactly how to set up your bike to protect your knees.
Strengthened Your KneesYou've mastered the Movement Foundations, Balance Training, Strength Training, and Flexibility and feel like a Pro on your bike.
Your knees feel better, stronger, more stable, and you have the stamina and confidence to move again.
You wonder why you didn't do this sooner.
Gotten Smarter about Fueling your Body & your KneesFuel comes in many forms including food, beverages, and sleep.
You'll be smarter and feel better with strategies to balance what you eat, drink, and get rest.
How you treat your body matters! Helping your body will help your knees.
Built Confidence that Your Knees will Carry you FarImproved muscle strength and leg movement control often reduces joint stress and pain.
With improved strength and stability you will be more confident in your knees and everything will seem easier.
You'll no longer worry that a wrong step or too much activity will cause you pain.
Belief in Your Power to Make Healthy Changes"You are Stronger than you Think You are and Can Do More than You Think you Can." Each week we work on mindset to reinforce a positive mental attitude, mental toughness of an athlete, and can-do attitude.
You've become capable, pro-active, confident, and are ready for life's adventures.
You absolutely can do this. Because you know what they say about how you eat an elephant...one bite at a time. Same with helping your knees, one baby step at a time.
You Feel Accomplished & are Ready to GO!You DID IT! Our program is gently progressive (that's why its 16 weeks) and by the end you are doing things you never could have tried in the beginning.
You realized that the consistent training is worth it and you are proud of accomplishing it.
Don't put it off to "tomorrow'. Now is the time to make a commitment to your knees and your health and just...get...started.
"Robin has an impressive depth of knowledge and her personal experience with multiple surgeries and building your knees back up convinced me to join
I had significant pain from arthritis in my knees and feeling too stiff to do anything. I had tried walking and using a treadmill and my knees didn’t stop hurting. I went to a PT but I felt no motivation to follow up doing the exercises. I felt sad and depressed that I’d end up like this. I started the Healthy Knees program and I still didn’t believe exercise was going to help.
My results...One day, while facing the grand staircase at the cruise terminal I thought I’d put Healthy Knees to the test...was it really making a difference? Instead of taking the elevator, let it be known I not only made it up those stairs, I made it back down...twice!
When I wake up in the morning, my first thoughts are no longer about anticipating pain. I no longer dread going downstairs - I no longer have a life grip on the handrail. I can cross streets at a normal pace instead of a slow hobble. I can make it through my grocery shopping and feel strong enough to do something else.
I’ll be clear, during the first few weeks I almost quit. After class I’d ice and heat and eventually that pain went away. I stuck with the program and have lost the fear of hurting myself.
Here is the most important change. When I was younger I was good at sports. Then I sat down, did almost nothing for years and gained a huge amount of weight. Taking the Healthy Knees program is waking up my body to those memories of being fit. I know I can get in much better shape. The cycling and strength building exercises are a solid foundation for me to believe 'I am stronger than I think I am. I can do more than I think I can.' I feel I am turning back the clock."
Healthy Knees Graduate
Through the Healthy Knees program, my knees feel so good that I cancelled my knee replacement surgery! I learned how to ride a bike the right way and I continue to ride plus do all the strength training.
~ Djuna H.
I am thrilled that I can bound up a flight of stairs, literally bound! My legs are the strongest they’ve ever been and my energy level has become consistent enough for me to start feeling like my old self again.
~ Cheryl J.
The frustration of painful knees was depressing, de-motivating; a sense of helplessness and hopelessness. The Healthy Knees program brings positive energy, emphasis on safe technique, willingness to work with people where they were, and lack of judgement. Now, instead of a wince when walking down steps, I have a smile.
What’s Inside of Healthy Knees Formula
Why 16 Weeks?
The 16-Week Progression
Real and Lasting Change takes time. Good Habits take time to form. There is no magic pill that will change your strength and stamina. Instead, healthy changes takes consistent work, my friend, and if you are ready to do it then this is the program for you. The Healthy Knees Formula was thoughtfully designed to take baby steps all along the way so that each week you build upon your accomplishments from the week before at just the right pace (not too fast, not too slow) so you make real and lasting changes.
This 16-week program has been tested and tweaked with 100's of students who've had positive and life changing results.
- Gradual, planned progression over 16 weeks
- We start at the basics and give options for challenges when you are ready
- Built in "recovery" and "de-load" weeks to give your body the time to refresh
- Great for post-physical therapy to continue your path to becoming strong and powerful
16 Weeks Organized in Four 4-Week Stages
The FOUR Stages of Healthy Knees Formula
You’ve come to this program because you are in pain (or don’t want knee pain!) but don’t know where to start or have tried other things without great results. Relax! We’ve got your...er...knees! We've grouped the 16 weeks into four 4-week cycles. After each Stage, we add a little more work because you are ready for it.
At the end of each stage you'll complete a survey to track your progress.
The focus of each stage shifts as you get stronger
Stage 1: Knee Resolve - Halt the Pain SpiralKnee Resolve, we begin with the foundational moves for strength, balance, and flexibility to help you stop the spiral of pain and get you moving again. It is common for knees to be achy during this first stage, especially if you have not been very active. Your knees might feel like a rusty hinge and the work you do will help oil your joint. Stick to it, Keep your Resolve and the results will come.
By the end of Stage 1, you will have set your base for strength training, you'll have confidence of how to move, and the glimmer that your knees are beginning to feel better.
Stage 2: Knee Relief - Soothing your Knees
in addition to advancing in strength, we introduce indoor cycling as a tool for healthy knee movement and knee pain reduction. You’ll learn how to pedal a bike with confidence and control with 30 minute biking sessions that focus on technique.
Don’t worry, you don't need to know a thing about cycling, we will teach you every step along the way. We don’t do any of those crazy things that you may have seen in other spinning programs. Our cycling is sensible and based on real cycling technique - in fact, everything you learn in our classes you can take outside for your bicycling adventures should you so choose.By the end of Stage 2, you'll feel the gains in strength not only for your knees, but your whole foot to core kinetic chain; you are getting familiar with cycling and how great you feel afterward, and already feel the benefit of that healthy knee movement.
Stage 3: Knee Rebuilding - Knee Strength, Stability, & Mobility
You have 8 weeks of training behind you and are definately feeling stronger. In Stage 3 we work to increase your work load to increase strength and stability.
Don’t worry, you will be ready for it! In cycling, we turn our focus away from technique (you’ve got the hang of it now) and start increasing the intensity of the workouts by adding a bit of work in Zone 3 (hard) to our base of Zone 1(easy) and Zone 2 (moderate).
It’s ok that it is a challenge because you are building the strength and mental tenacity to push through it, and it feels oh so rewarding.By the end of Stage 3, your knees feel more stable, your fear of taking a "wrong step" is gone, the work you've put in is paying off
Stage 4: Knee Restore - Becoming Powerful
Feeling Powerful feels good. Having the courage and the strength to say YES to adventures instead of sitting them about...that is what Stage 4 is all about. Your strength training will continue to build your confidence in your knees and in your body. In Cycling, we start adding time to our rides so that we grow from 30 minutes to 45 minutes on the bike over the 4 week period. You are so strong now that you are ready to take this on.
By the end of Stage 4, you'll feel the confidence to know the correct techniques for strength training on your own or in any gym, you'll look at a bike as our tool for knee freedom, your knees feel great and you are ready for adventures.
Each Week You Get...
5 Video Lessons Each Week
Each week will open up a new set of lessons for you. We start this program as a group and keep on the same pace so there is no jumping ahead! Don't worry, if you are an eager beaver, and your knees are ready, we offer challenges all along the way.
Lessons are provided through videos that you can stream onto your phone, tablet, or computer.
- Success Path: A quick pep talk and overview of what to expect with this week's work.
- Strength Training: You'll repeat this strength training lesson 2 - 3 times each week. It will include work on Movement Foundations, Balance Training, Muscle Development, and Stretch & Release Techniques.
- Cycling (beginning in Stage 2): 2 different ride videos each week. Stage 2 lessons are 30 minutes with a focus on technique. Stage 3 lessons are also 30 minutes and we focus more on strength and stamina. Stage 4 lessons grow from 30 to 45 minutes as you become powerful.
- Mindset: What you think and say to yourself matters. Believing that you can make a change to your knee story is key. We believe in you and will help with mind shift to keep a focus on the positive changes you will make.
- Fuel: How you treat your body makes a difference to how it functions. We have lots to share about food, beverages, and sleep.
When you enroll,
Healthy Knees Formula
(A $2,397 Value)
Coaching through the FOUR 4-Week Stages
To take you from a life dictated by knee pain to confident with knees that are ready to go with weekly video lessons including Success Path, Strength Training, Mindset, Fuel. and, starting in Stage 2, two different Cycling rides every week.
Stage 1: Knee ResolveYou've Taken Action to Stop the Spiral of Pain
Stage 2: Knee ReliefStabilze Your Knees and Reduce your Knee Pain
Stage 3: Knee RebuildingGain Strength, Mobility, and Stamina
Stage 4: Knee RestoreBuild Power and a Sense of Knee Freedom
Plus These Bonuses to Give You Extra Support, Accountability, and Encouragement
Short videos of every exercise so you can easily refer to the exact exercise for form and cueing.
(A $450 Value)
What You’ll Get:
30+ videos (the vault is expanding!) to show you exactly how to do each move to protect your knees
- Movement Foundations
- Muscle Development (Ankle/Calf, Knee-Dominant, Hip-Dominant, and Core)
- Balance Training
- Stretch & Release Techniques
We want you to feel confident in using a variety of equipment and give you guidance on options that will serve you the best.
(A $135 Value)
What You’ll Get:
Videos that take the mystery out of the equipment options and how to use it
- Bike Fit Guide: stationary bike vs bike on trainer, how to set up your bike, bike seat options & more!
- What to Wear: from strength training to cycling
- Strength Equipment: How to use the HK Strength Kit and other options
Healthy Knees Journal
Writing down your intentions helps you to see the future you want and make it just a little easier to do the work to get you there. The Healthy Knees Journal is a great companion to the HK Formula. You'll record your activities, rate how you are feeling, set down your intentions, and use this to track your progress.
(A $49 Value)
What You’ll Get:
No question is too simple to ask! Get your questions answered LIVE to stay on track
- Daily journal entries to keep you on track
- Monthly reflections for each stage of Healthy Knees Formula
- Goal setting and making progress with your achievements
Here’s what you’re getting when you enroll today:
Healthy Knees Formula - $2,397 Value
- Bonus #1 Exercise Vault - ($450 Value)
- Bonus #2 Equipment Review ($150 Value)
- Bonus #3 Healthy Knees Journal to help keep you on track ($49 Value)
A total value of $3,046
But you’ll get access to everything for just:
Plus, You'll be backed by a Risk Free 30-Day Guarantee
Let me say this about what you’ll experience...
Healthy Knees Formula is the most comprehensive, step-by-step, week by week, training plan that has been designed specifically to help reduce knee pain and improve your knee strength and your stamina so you can get on with living life. This course is not for everyone - it requires consistent work on your part in order to get the results. It is not a magic pill. Simply buying the course will not bring you results. You must take action! Results will vary - the more consistent you are in following the course, the more you will gain.
Our Healthy Knees community is filled with knowledgeable experts and supportive members who are going through the same things as you are. When you join, you will be part of this special group who will help encourage you to success.
Now here’s the fine print…
By the end of 30 days, you’ll have received access to the Get Started module, the Exercise Vault, the Equipment Review, plus the first 3 Weeks of Stage 1: Knee Resolve.
Meaning, you’ll have had the opportunity to practice the Movement Foundations, focus on Mindset, learn about Fuel (and how important it is for your overall well-being), and follow the first 3 weeks of the Strength Training Plan, BEFORE making a final commitment..
If you don’t feel totally confident and motivated by what you are learning and practicing, simply reach out, show us you’ve put in the work, and we’ll refund your investment in the program. In order to receive a refund, you will have completed the Koos Survey and Initial Self Assessment and completed the 3 weekly strength workouts in weeks 1 - 3. Full details here >>
Frequently Asked Questions
The Most Common Questions we've been asked about the HKF course - before you grab yours
I'm really out of shape and my knees are a mess. Is this the best place to start?
What If I can't do all of the movements?
What about the cycling part? It's not like those crazy "spinning" programs is it?
Why is Healthy Knees Formula better than anything else out there?
I’m feeling overwhelmed at all the components included. What is it like once I’m inside the program?
Is there any special equipment I will need?
What is the 30-Day money back guarantee?
This program is an investment. Will it be worth it? What do I get when I sign up today?
Still thinking about it?
Healthy Knees Formula is the RIGHT CHOICE for you if...
- You are frustrated and fed up with knee pain and are ready to do something about it and just don’t know where to start.
- You've tried other things but didn't get results or they just made your knees worse.
- You are tired of “sitting on the bench” while other people have the fun.
- You are worried about simply being left behind, worrying about stairs, worrying about getting out of a chair, thinking this is it? THIS is my life?
- You are ready and willing to do the work so that your knees finally feel better.
- You want to avoid knee surgery or get the very best possible results from an upcoming or past surgery.
- You are motivated beyond measure to put this spiral of pain to a stop and reclaim your healthy and active life. Getting your knees to work for you, instead of against you, will change your outlook to dramatically change the rest of your life.
I can’t wait for you to join Healthy Knees Formula
I understand what it is like to live with knee pain. It consumes you and dictates what you can and can’t do. It’s frustrating, demoralizing, and disheartening.
I know, because I've been there. I lived with knee pain my whole life stemming from a congenital condition. I've had 12 knee surgeries and by age 58, had both knees replaced. The next year I rode a 1,200 mile self-supported bicycle trip.
Yet, through these many surgeries, I was able to stay fit, active, and healthy and postponed the ultimate replacements by 30 years because of the training I had done. Even my orthopedic surgeon said that if it weren’t for cycling and strength training I would have had to have my knees replaced a decade ago. That got me to thinking that I could help so many others with their pain by following the same kind of training that was so successful for me.
In addition to my own very practical experience, I used the best research and reached out to other experts to develop our first program, Healthy Knees Strength & Cycle that we've tested and tweaked since 2015 to bring continually better results from our 100's of clients.
I am confident that Healthy Knees Formula will help you reduce - or even eliminate - your knee pain so that you are no longer stuck in the pain spiral and instead can feel confident in your knees and get back to the adventures in life.
Following this program has allowed me to live a fit and active life...even with physiological knee conditions that I cannot control.
Remember, the opportunity to join is risk-free. I sincerely hope that I will get to work with you inside of Healthy Knees Formula and invite you to join now.