What is a Green Day?
A Green Day is when your body feels ready for more.
You might feel:
• Energised and motivated
• Stronger and more capable
• Less limited by symptoms
• More like yourself again
👉 These are the days where you can progress safely.
What Should You Do on a Green Day?
Think build, improve, and progress — at your pace.
✔️ Focus on:
• Strength training (resistance, weights, functional movement)
• Cardiovascular exercise (walking, cycling, circuits)
• Balance and coordination work
• Functional exercises (real-life movement patterns)
• Slight progression (a little more than last time)
You don’t need to go all out — just make the most of how you feel.
How Hard Should It Feel?
Use this simple guide:
• Effort can feel like 5–7 out of 10
• Breathing is elevated but manageable
• You can still recover well after
👉 You’re working — but still in control.
What Should You Avoid?
Even on Green Days, balance matters.
❌ Pushing to exhaustion
❌ Jumping too far ahead too quickly
❌ Ignoring warning signs
❌ “Making up” for low energy days
👉 Progress is built steadily — not rushed.
How Should You Feel After?
A simple rule:
You should finish feeling:
✅️Tired, but good
✅️Accomplished
✅️Positive about the session
❌ Not drained
❌ Not worse later in the day or next day
If recovery is poor, it was too much.
Why Green Days Matter
Green Days are where you:
• Build strength and fitness
• Improve endurance
• Regain confidence in your body
• Move closer to your goals
👉 These are your opportunities — not your expectations.
A Balanced Approach to Progress
The goal isn’t to treat every day like a Green Day.
It’s to:
• Take advantage of them when they come
• Respect lower energy days when they don’t
• Build consistency across all days
👉 This is how sustainable progress happens.
Examples of Green Day Training
• A full-body strength session
• Longer walk or steady cardio session
• Light circuit training (strength + cardio combined)
• Functional training (carry, lift, reach, balance)
• Gradually increasing weights, reps, or time
Stay in Control
Even on your best days:
• Check in with how you feel
• Keep your technique and breathing steady
• Stop before fatigue takes over
👉 You’re in charge — not the session.
When to Scale Back
If things change during your session:
• Energy drops quickly
• Symptoms appear or worsen
• Breathing becomes difficult
👉 Shift down to an Amber approach or stop.
Final Thought
Green Days are a chance to move forward — not a reason to rush.
• Use them well.
• Respect your body.
• And build steadily.
👉 Strong, steady progress lasts 🌳