Week 1
Knee Pain
Coaching Program
Master Plan
Start Strong
Habit/Skill
Begin with a 3-minute walk today.
Workout Schedule
Warm up for 5-10 minutes to get your muscles activated. (See Workout Plan)
Motivation of the Day
“Every small step is progress—celebrate the beginning of your transformation!”
Build Momentum
Habit/Skill
Start with a 3-minute walk today. Focus on maintaining a steady pace and listening to your body.
Workout Schedule
Warm up for 5-10 minutes to activate your muscles and prepare your joints. (Refer to your Workout Plan)
Motivation of the Day
“Keep your focus on progress—each effort counts toward your knee health.”
Strength in Consistency
Habit/Skill
Walk for 5 minutes today. Pay attention to your breathing and posture.
Workout Schedule
Warm up for 5-10 minutes, then begin your workout. (Refer to your Workout Plan)
Motivation of the Day
“Every step you take today is strengthening your future!”
Movement Matters
Habit/Skill
Increase your walk to 8 minutes today. Focus on smooth, controlled movements.
Workout Schedule
Don’t forget your warm-up (5-10 minutes) to get your joints ready. (See Workout Plan)
Motivation of the Day
“Your body thrives on movement—keep going!”
Keep the Momentum
Habit/Skill
Walk for 10 minutes today. Visualize each step bringing you closer to your goal.
Workout Schedule
Warm up, then dive into today’s workout session. (Refer to your Workout Plan)
Motivation of the Day
“Progress is progress, no matter how small—you’re on the right path!”
Stronger Every Day
Habit/Skill
Walk for 12 minutes today. Focus on your posture and joint alignment.
Workout Schedule
Warm up well, then go into your workout. (See Workout Plan)
Motivation of the Day
“You’re stronger today than you were yesterday—keep believing in your journey!”
Celebrate Progress
Habit/Skill
Walk for 15 minutes today. Feel the strength in your legs and knees.
Workout Schedule
Warm up and follow your workout plan. (See Workout Plan)
Motivation of the Day
“You’ve made it through the first week! Celebrate every win, no matter how small!”