Green Light…

Have you ever thought about your health journey like driving through a series of traffic lights? Introducing the Green, Yellow, Red method — a simple yet powerful way to understand where you are today and how to progress toward your goals.

This method works for everything: habits, nutrition, training, or even your overall mindset. It’s about knowing your comfort zone, identifying challenges, and using that awareness to take the right steps forward.

What do you mean the Green, Yellow, and Red Method?

• Green (Go! 🚦): These are the things you feel confident and comfortable doing regularly.
  Examples: Going for a walk, drinking a glass of water first thing in the morning, or eating a piece of fruit daily.

• Yellow (Proceed with Caution 🟡): These activities feel a bit uncomfortable but are manageable with effort.
  Examples: Trying a short jog, prepping healthy lunches for the week, or adding veggies to every meal.

• Red (Stop and Assess 🛑): These are your current “absolutely nots.” They feel overwhelming or unachievable right now.
  Examples: Sprint intervals on a hill, eliminating all processed foods, or waking up at 4:30 AM to train.

Why this matters…

By identifying your greens, yellows, and reds, you can:

• Focus on your strengths. Keep doubling down on the things you already do well (your green lights).

• Identify growth opportunities. Look for yellow light activities that you can nudge toward green over time.

• Acknowledge your limits. Respect your reds without judgment — they’ll change as you grow.

This approach not only accelerates progress but keeps your journey sustainable and prevents burnout.

How to Apply the Method…

1. Take Inventory. Write down activities, habits, or nutrition strategies you’re currently doing, could try, or avoid altogether. Categorize them as Green, Yellow, or Red.

2. Pick 1 Yellow. Choose one yellow light activity that feels doable and work on it for the next week.

3. Reassess. As you grow more comfortable, you’ll find yellows turn into greens and some reds into yellows.

Progression Examples…

Nutrition:

• Green: Drinking water with meals.

• Yellow: Cooking one homemade dinner per day.

• Red: Tracking macros every meal.

Movement:

• Green: A daily 10-minute walk.

• Yellow: Adding a 20-minute strength workout twice a week.

• Red: Advanced HIIT workouts five days a week.

Mindset:

• Green: Writing down one thing you’re grateful for daily.

• Yellow: Journaling for 5 minutes before bed.

• Red: Attending a weekend-long mindfulness retreat.

Long-Term Payoff…

The magic of this method is that as you build consistency, your lights shift:

• What felt impossible (red) becomes an exciting challenge (yellow).

• What once pushed you (yellow) becomes second nature (green).

Over time, these shifts create a cascade of positive changes, moving you closer to your health and wellness goals in a way that feels achievable and empowering.

Want help moving your lights? Check out our resources and training opportunities and start looking, moving, and feeling your best today!

P.S. If you or someone you know is wanting to make a health change, we have a TON of resources and programs for you 

1. Fill out this form to apply for 1 on 1 online training from anywhere around the globe where we focus on our five pillars of health: Training, Nutrition, Accountability, Education, and Community.

2. Click HERE for a free week of online training and nutrition resources.

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4. Click HERE for deals on our FAVORITE supplements that help us look, move, and feel our best!

Find all of our links HERE to social media pages and our favorite gear.

Until next time!

Blaise

Blue Chip Athletic Club