Train Smarter, Not Harder: The Power of Intuitive Training & Recovery

If you’ve ever felt like the only way to make progress is to push through exhaustion, train harder, and never miss a workout—this one's for you. The "go hard or go home" mentality has been glorified for too long, but real progress comes from knowing when to push and when to pull back.

Enter intuitive training and recovery—the game-changing approach that helps you work with your body, not against it. Let’s break it down.

What is Intuitive Training?

Intuitive training is all about tuning into your body’s signals and adjusting your workouts accordingly. Some days, you feel unstoppable—strong, energised, and ready to lift heavy or push your limits. Other days, your body is screaming for rest, and forcing an intense workout only leaves you feeling worse.

Instead of following a rigid plan that ignores how you're actually feeling, intuitive training allows you to adapt based on your energy, recovery, and stress levels. It’s about progress without burnout.

Why This Matters

Exercise is a stressor. And while that’s not always a bad thing (stress is what drives adaptation and growth), when your body is already under strain—poor sleep, high work stress, or even hormonal fluctuations—your ability to recover suffers.

Ignoring your body’s signals and pushing through every workout at 100% can lead to:

• Chronic fatigue

• Increased risk of injury

• Stalled progress

• Burnout and lack of motivation

Balance is key. And one of the best ways to check in with your body is using RPE (Rate of Perceived Exertion).

How to Train Smarter with RPE

Think of RPE like a traffic light system for your workouts:

Green (RPE 8-10) – You feel strong, well-rested, and full of energy. This is the time to push harder—lift heavier, train with intensity, and challenge yourself.

Amber (RPE 5-7) – You’re feeling okay but not amazing. Stick to moderate weights, steady cardio, or movement that feels good without draining you.

Red (RPE 1-4) – You’re exhausted, sleep-deprived, or just not feeling it. This is your cue to focus on recovery—gentle movement, yoga, mobility work, or even total rest.

Why Recovery is Just as Important as Training

If you’re pushing through every session but skipping sleep, running on stress, and wondering why you’re not seeing progress, the answer is simple: you’re not recovering properly.

What Happens When You Don’t Recover?

• You feel constantly drained

• Your sleep is disrupted, even though you're tired

• Your workouts feel harder, not easier

• Your mood, energy, and motivation take a hit

• Your body holds onto stress, causing fatigue, bloating, and stalled progress

Recovery isn’t just about taking a rest day—it’s about allowing your body to repair and rebuild so you can keep progressing without running yourself into the ground.

The Science of Stress & Recovery

Your nervous system operates in two states:

Fight or Flight (Sympathetic Nervous System) – This is your stress mode—high heart rate, adrenaline pumping, go-go-go energy. Training falls into this category.

Rest & Digest (Parasympathetic Nervous System) – This is where your body repairs itself—hormone balance, muscle recovery, and deep sleep all happen here.

Too much time in fight-or-flight mode without enough recovery? That’s a recipe for burnout.

How to Prioritise Recovery for Better Results

Recovery isn’t just “doing nothing.” It includes:

Deep, quality sleep – Your body repairs itself overnight, so aim for 7-9 hours.
Proper nutrition – Fuel your body with enough protein, carbs, and healthy fats.
Stress management – Incorporate deep breathing, mobility work, or meditation.
Active recovery – Walks, yoga, stretching, and low-impact movement all help your body reset.

Try This Simple Breathwork Exercise to Reduce Stress

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 6 seconds

• Repeat 5 times

Feel the shift? That’s your nervous system calming down.

Putting It All Together: Intuitive Training + Recovery = Real Progress

Here’s what this looks like in action:

Scenario 1 – You had a rough night’s sleep, work is hectic, and you feel exhausted. Instead of forcing an intense workout, you opt for a walk and some gentle stretching. That’s progress.

Scenario 2 – You slept well, ate well, and feel full of energy. Today is the day to go for it—lift heavy, push harder, and enjoy the challenge.

Scenario 3 – You start your workout feeling okay, but 10 minutes in, you realise you’re struggling. Instead of pushing through, you adjust—reduce the weight, modify your session, or switch to lower-impact movement.

It’s not about doing less—it’s about training smarter so you can stay consistent without burning out.

How I Can Help You Train & Recover Smarter

If you’re ready to build a sustainable approach to training—one that works with your body instead of against it—I’ve got the tools to help:

Empowered Wellness Toolkits – Learn how to fuel, train, and recover with confidence.
Feel Good Fundamentals Programme – A 6-week guide to strength, recovery, and building lasting habits.
Busy Babes Circuit (Coming Soon!) – Workouts designed for real life—efficient, effective, and intuitive.