We all know how important it is to exercise regularly and eat a balanced diet. The emphasis is on “regularly”. But what do you do if you suffer from chronic pain, are going through (peri)menopause, have an autoimmune disease, are struggling with fatigue or suffer from other symptoms that prevent you from sticking to a strict plan?
Today I would like to introduce you to a tool from my coaching – the traffic light system for your training and nutrition.
Why do you need a traffic light system for your training?
If you suffer from limiting symptoms, then you know this:
Strict plans are not for you.
There may be days when you just can’t handle the stress.
Maybe you’re experiencing massive pain, are incredibly exhausted, or have other symptoms that make it impossible for you to stick to a training and nutrition plan at certain times.
More discipline and willpower are not the answer here. Because no matter how much you want it, chronic illnesses, pain or perimenopause don’t care what you actually want to do.
If you just keep pushing yourself and stick to your plan, you may end up in a downward spiral of even more symptoms, self-hatred and dissatisfaction.
Maybe it’s all or nothing for you. On better days, you push through because you’re so ambitious and want to do it so much. And on days with more intense symptoms, you do nothing at all.
Does this sound familiar?
If so, then today I am sharing with you a tool that I use with many of my coachees who suffer from exactly these limitations.
The traffic light system is basically a very simple system. And yet it can have a lasting impact on and improve the lives of many people. The best thing about it is that the traffic light system does not necessarily stop at training and nutrition for people with persistent complaints. It can be applied to almost all areas of life.
And this is how it works:
You rate your symptoms as green, yellow or red depending on their severity and limitations and then use them to align your actions and expectations of yourself.
100% on a red day looks different than on a green day. And that’s absolutely fine!
You adapt your 100% and can still celebrate success. At the same time, this system trains mindfulness and compassion for yourself.
I would now like to show you an example of this.
The traffic light system in use – an example
I’ll show you an example of what the individual plans in the traffic light system can include. Please keep in mind that the exact goals are very individual.
Always focus on your individual starting point. Of course, you will have to adjust your goals depending on what your best days currently allow. For example, it is unrealistic to expect you to do 10,000 steps on a yellow day if you currently do 6,000 steps on your best days.
Please consider the following points only as inspiration and ideas, not as a set of rules.
🔴 Red days in the traffic light system
You know what red days are. These are the days when you feel like “nothing” is happening. Your symptoms are intense, you feel bad. On these days, it’s all about survival. On such days, the goals can be modified as follows:
- Training: no training – instead 1-3 short walks and e.g. 3000-6000 steps
- Nutrition: 2-3 meals in which you integrate protein, 3-5 portions of vegetables and fruit throughout the day
- Self-care: 3 minutes of meditation or breathing techniques
🟡Yellow days in the traffic light system
A yellow day is… somewhere in between. On such a day you may not have extreme symptoms or limitations, but you notice that you cannot give 100% or demand 100% of yourself. Perhaps yellow days are also days when you notice that something is brewing inside you and you are less stable. On such days you can set your goals a little higher than on red days, but still not as high as your ideal.
An example could look like this:
- Training: reduced training – e.g. you can reduce the duration and/or intensity of your cardio training by 30-50% or do 2 sets instead of 3-4 for strength training or simply use the 5-minute rule to test whether/what is possible today without strictly committing yourself to walking 6000-10,000 steps
- Nutrition: 3 meals in which you integrate protein, 5 portions of vegetables and fruit throughout the day, one mindful meal
- Self-care: 5-10 minutes of meditation, your morning or evening routine
🟢Green days in the traffic light system
Green days are good days. Depending on the type of symptoms and limitations you are suffering from, this does not necessarily mean that you are 100% symptom-free. But it does mean that you are having one of your better days and are feeling more resilient. Green days give you free rein to follow your ideal plan – but make sure that your ideal plan is still realistic for you. Feel free to challenge yourself on such a day, but don’t overwhelm yourself.
Here is an example for your green day:
- Training: your planned full workout, 10,000+ steps
- Nutrition: 3 meals in which you integrate protein, 5-10 portions of vegetables and fruit throughout the day, two mindful meals, well-planned and conscious snacks
- Self-care: 10+ minutes of meditation, your morning and evening routine
Conclusion – Training with the traffic light system
The traffic light system is a simple tool for anyone who suffers from persistent complaints. If you know that you cannot give 100% every day and symptoms may occur that limit you in your everyday life and training, then the traffic light system gives you a simple indication of how you can modify your plan.
It helps you to distance yourself from unnecessary demands and perfectionism and instead regain more self-efficacy and fitness. At your own pace. In line with your needs.
