The Fitness Industry Lied to You… But This Former Systems Analyst Cracked the Code on Exercise for Chronic Illness

"How I Went From 500 Steps on My Worst Days to 6,000+ Steps Daily... Without Triggering Flares, Exhausting Myself, or Spending Hours at the Gym"

            Finally revealed: The “10% Rule” that lets women over 40 with chronic illness build sustainable fitness without the pain, frustration, and setbacks that destroy every other program

Dear Fellow Spoonie,

If you’ve ever felt betrayed by your own body… if you’ve ever started an exercise program only to end up bedridden with a flare… if you’ve ever been told to “just start walking” by someone who clearly doesn’t understand what it’s like to have rheumatoid arthritis, fibromyalgia, or chronic fatigue syndrome…

Then this might be the most important letter you’ll ever read.

Because I’m about to share the exact system that helped me go from being a former athlete who could barely walk to the mailbox… to someone who consistently walks 4,000-6,000 steps daily without triggering my rheumatoid arthritis or fibromyalgia.

 WARNING: This is NOT another “inspiration porn” story about “overcoming” chronic illness through willpower and positive thinking. This is a systematic approach developed by someone who gets paid to solve complex problems for a living.

Why Every Fitness Program You’ve Tried Has Failed You

Let me guess what’s happened to you before:

• You start a walking program feeling motivated and hopeful
• You push yourself to hit those “recommended” 10,000 steps
• Within days or weeks, your symptoms flare worse than before
• You’re forced to stop completely to recover
• You feel like a failure and give up on exercise entirely

Sound familiar?

Here’s what nobody tells you:

Traditional fitness advice is designed for healthy people with unlimited energy reserves. When you have chronic illness, following “normal” exercise guidelines is like trying to run a car on empty – you’ll damage the engine.

The Day Everything Changed

Two years ago, I was at my lowest point. Despite being a systems analyst who solves complex problems for Fortune 500 companies, I couldn’t figure out how to move my own body without making everything worse.

I was wearing compression socks daily due to edema. My blood pressure was creeping up. I would look at old photos of myself hiking and biking and literally cry.

That’s when I decided to apply the same systematic thinking I use at work to my own health challenges.

What I discovered changed everything…

 The fitness industry has been using a “one-size-fits-all” approach that completely ignores the unique needs of people with chronic illness

The “Spoonie-Specific” Breakthrough

After months of research, testing, and refinement, I developed what I call the “Walking for Spoonies” system – a gentle, systematic approach that works WITH your chronic illness instead of against it.

The core of this system is something I call the “10% Rule” – a scientific approach to increasing activity that prevents flares while building sustainable progress.

Here’s what makes it different:

• It starts ridiculously small (we’re talking embarrassingly small)
• It increases so gradually your body barely notices
• It builds in recovery and setback management from day one
• It celebrates micro-victories that traditional programs ignore
• It treats rest as productive, not lazy

“I went from barely managing 500 steps on a good day to averaging 3,000 steps after six months. But more than the numbers, I felt like myself again. I could grocery shop without needing a nap afterward, and I stopped feeling like my body was my enemy.” – Sarah M., Lupus patient

What You’ll Discover in “Walking for Spoonies”

 Chapter 1: Embracing Movement, Redefining Fitness

• Why traditional fitness advice is not just useless for spoonies – it’s actually dangerous
• How to redefine “success” in ways that honor your reality
• The hidden benefits of walking that most doctors never mention

Chapter 2: Acceptance – Meeting Yourself Where You Are

• How to break free from the grief cycle that keeps you stuck
• The comparison trap that’s sabotaging your progress (and how to escape it)
• A simple self-compassion practice that changes everything

Chapter 3: Gearing Up – Essential Tools for Your Walking Journey

• The ONLY equipment you actually need (hint: it’s probably not what you think)
• How to choose the right step counter without breaking the bank
• The shoe mistake that’s making your joint pain worse

Chapter 4: Setting Your Baseline – Discovering Your Starting Point

• Why your assumptions about your activity level are probably wrong
• How to track your “real” baseline (including the bad days)
• The baseline calculation that makes realistic goal-setting possible

Chapter 5: The 10% Rule – Gradual Progress, Sustainable Gains

• The scientific reason why 10% increases prevent flares
• How to calculate your perfect weekly step goal
• What to do when 10% feels like too much (or too little)

Chapter 6: Tiny Tweaks, Big Impact – Integrating Walking into Your Day

• “Stealth steps” that add hundreds of steps without feeling like exercise
• How to turn your daily routine into a fitness program
• The “habit stacking” secret that makes movement automatic

Chapter 7: Listening to Your Body – Pacing, Rest, and Recovery

• How to distinguish between normal discomfort and dangerous pain
• The early warning system that prevents flares before they start
• Your personal recovery protocol for when things go wrong

Chapter 8: Troubleshooting – Navigating Pain, Fatigue, and Setbacks

• Solutions for the 7 most common walking challenges spoonies face
• When to push through vs. when to pull back (and how to tell the difference)
• The “setback recovery plan” that gets you back on track fast

Chapter 9: Celebrating Successes – Acknowledging Your Achievements

• Why celebration isn’t optional for sustainable progress
• How to recognize victories that healthy people take for granted
• Creative reward systems that don’t cost money or energy

Chapter 10: Walking Towards a Stronger, More Vibrant You

• How to maintain your progress long-term
• Setting new goals that grow with your improving health
• The ripple effect of your success on others

Here’s What This Could Mean for You

Imagine waking up tomorrow and instead of dreading how you’ll feel when you move…

• You actually look forward to your gentle walk because you know it makes you feel better
• You can keep up with grandchildren during family visits
• You can carry groceries without back pain
• You sleep better because your body is getting the movement it craves
• You feel proud of your body instead of frustrated with it
• You have more energy for the things that matter to you

“I used to think I had to choose between having energy for work and having energy for exercise. These tiny tweaks showed me that I could add movement without taking away from anything else. Now I actually have more energy for both work and life because the movement helps instead of draining me.” – Janet K., Fibromyalgia patient

The Investment

Let me ask you something: How much would it be worth to finally have a fitness program that actually works for your chronic illness?

How much have you already spent on gym memberships you couldn’t use? Exercise equipment gathering dust? Physical therapy that didn’t address your real needs?

Most people with chronic illness spend hundreds or even thousands of dollars trying to find an exercise approach that doesn’t make them worse.

I could easily charge $97 for this system. After all, it took me two years of research, testing, and refinement to develop. It’s helped hundreds of spoonies reclaim their relationship with movement.

But I remember what it was like to be desperate for answers and barely able to afford rent, let alone expensive programs.

So I’m not going to charge $97. I’m not even going to charge $47.

$97

$47

Just $8

That’s less than a single physical therapy session. Less than a month of gym membership fees. Less than many people spend on supplements that don’t work.

My “Better Than Risk-Free” Guarantee

I’m so confident that “Walking for Spoonies” will help you build a sustainable movement practice that I’m willing to offer you this guarantee:

Try the system for 60 full days. If you don’t see improvement in your energy, mood, or confidence around movement… if you don’t feel like you finally have a fitness approach that works WITH your chronic illness instead of against it… if you’re not completely satisfied for any reason…

Simply email me for a full refund. No questions asked. No hoops to jump through.

Even if you ask for a refund, keep the book as my gift for giving the system a try.

Why You Must Act Now

More importantly, every day you wait is another day you’re stuck in the cycle of wanting to be more active but not knowing how to do it safely with chronic illness.

Every day you wait is another day you’re missing out on the energy, confidence, and joy that comes from having a movement practice that actually works for your body.

Frequently Asked Questions

Q: Will this work for my specific chronic illness?

A: This system was developed for the common challenges that most chronic illnesses share: fatigue, pain, unpredictable symptoms, and limited energy. It’s been used successfully by people with rheumatoid arthritis, fibromyalgia, lupus, chronic fatigue syndrome, and many other conditions.

Q: What if I can barely walk around my house right now?

A: Perfect! That means you’re exactly who this system was designed for. We start with your current reality, no matter how limited it might be, and build from there.

Q: I’m not very tech-savvy. Is this complicated?

A: Not at all. The system is designed to be simple and straightforward. You just need to be able to count steps (with any basic step counter or smartphone) and do simple addition.

Q: What if I have really bad days where I can’t walk at all?

A: The system specifically accounts for bad days and flares. In fact, learning how to maintain your progress during difficult periods is one of the key components of the program.

Q: How quickly will I see results?

A: Most people notice improvements in energy and mood within the first few weeks. Physical improvements like increased endurance and reduced stiffness typically become apparent within 4-6 weeks.

A Personal Note

I know you’ve been disappointed before. I know you’ve tried things that promised to help and ended up making you feel worse.

I know because I’ve been there too.

But I also know this: you deserve to feel as good as possible in the body you have. You deserve a fitness approach that honors your limitations while gently expanding your possibilities.

You deserve to feel proud of your body instead of frustrated with it.

The “Walking for Spoonies” system can help you get there. Not through dramatic transformation or miraculous cures, but through small, sustainable steps that add up to meaningful change over time.

Your future self – the one who walks with confidence, who has energy for the things that matter, who feels partnership with their body instead of constant struggle – is waiting for you to take that first step.

To your health and happiness,

Rachel Johnson

Author, “Walking for Spoonies”

Fellow Spoonie and Systems Analyst

P.S. Remember, you have 60 days to try this system completely risk-free. If it doesn’t help you build a sustainable movement practice that works with your chronic illness, you get every penny back. But given what this could mean for your energy, confidence, and quality of life, can you really afford NOT to try it?

Get Started Now – Only $8