Why Training Smarter, Not Harder, Is the Key to Lifelong Wellness

As we move through life, one of the most important lessons we can learn is this: our bodies change, and so should our training. What worked for us at 25 might not serve us at 45. More importantly, what works for one person may not be healthy for another. And in a world full of fitness trends and social media workouts promising fast results, it’s more vital than ever to listen to your body, not the algorithm.

I want to share a deeply personal story that I hope brings clarity and comfort to anyone facing their own health challenges.

Many of you know that I live with an autoimmune condition called Hashimoto’s thyroiditis. What you may not know is that I went undiagnosed for many years, including during my time serving in the army. The physical and mental demands of that lifestyle unknowingly made my condition dramatically worse.

Autoimmune diseases like Hashimoto’s are deeply affected by stress, both physical and emotional. My daily routine of intense training, sometimes multiple times a day, was destroying my health. I believed I was doing the “right thing”—pushing harder, training longer—but my body was quietly screaming for help.

Here’s the truth: training hard isn't always training smart. That’s a lesson I learned the hard way. And it’s one I want to share with every woman navigating autoimmune disease, perimenopause, or menopause—times when our bodies are crying out for balance, not burnout.

Here’s What I’ve Learned—And What I Now Live By:

Lesson 1: Say Goodbye to HIIT (for now). High-Intensity Interval Training can be incredibly effective—for the right person, at the right time. But for those of us with autoimmune issues or hormonal shifts, HIIT often triggers cortisol spikes, inflammation, and adrenal fatigue. Your body doesn’t need more stress—it needs healing.

Lesson 2: Lift Heavy, Lift Smart. Strength training is essential, especially as we age. It:

• Builds lean muscle mass, improving metabolism.

• Supports bone density, reducing the risk of osteoporosis.

• Enhances insulin sensitivity and helps manage weight.

• Boosts mental clarity and mood.

And guess what? You don’t need to “feel wrecked” after a workout to see results. Just be consistent, progressive, and intentional.

Lesson 3: Walk and Hike—Skip the Run. Walking and hiking are underrated superpowers. They:

• Lower cortisol and reduce systemic inflammation.

• Support lymphatic flow and joint health.

• Allow the nervous system to relax rather than go into fight-or-flight. Plus, time in nature? It's medicine.

Lesson 4: Prioritise Recovery and Nervous System Support. This includes Pilates, yoga, breathwork, and meditation. These practices:

• Promote parasympathetic (rest and digest) activity.

• Improve body awareness and posture.

• Decrease anxiety, help with sleep, and boost longevity.

Adapting Isn't Easy—But It’s Worth It

I won’t lie—slowing down has been a challenge. I’ve had to unlearn years of “go hard or go home” conditioning. But I’ve found new strength in tuning in, not checking out. I’ve had to research, experiment, fail, and adjust. And through it all, I’ve become the healthiest, strongest version of myself—not because I push harder, but because I train smarter.

If you’re struggling to adapt your training, know this:

• Start small. Swap one HIIT session for a walk.

• Change your environment. Surround yourself with people who respect your journey and support your health-first mindset.

• Seek guidance. You don’t have to figure it all out on your own.

And if you’re living with Hashimoto’s, another autoimmune condition, or you’re going through perimenopause or menopause, I want you to know: you’re not alone. I’m here. Our team is here. And wherever you are in the world, we’re ready to help.

All you have to do is ask.

With strength and compassion,

Gilly

Founder, Evexia