Why 30-Day Fitness Challenges FAIL for Sjogren's & Chronic Illness

If you've ever started a 30-day fitness challenge with the best intentions, only to find yourself crashing and burning by day two or three, I need you to hear this: It is not because you are weak. It is because those plans were not built for bodies like ours.

It's that time of year, right? "New year, new you," "Get fit in four weeks," "Transform your body this month." These short, intense challenges are tempting, especially when we're desperate for relief. But for those of us living with chronic illnesses like Sjogren's, they're often a recipe for burnout, frustration, and a return to that familiar feeling of having failed ourselves. Today, let’s talk about why this happens and what we can do instead.

The Cycle of Burnout: Sarah's Story

Let me tell you about Sarah. She's a composite of many patients I've worked with and even a little bit of myself. Her story might sound familiar. Late one night, scrolling through Instagram, frustrated with her energy levels and feeling uncomfortable in her own body, she saw an ad for a 30-day challenge. It promised amazing energy, strength, and weight loss with just 30 minutes of exercise a day. "I can do 30 days," she thought.

Day one was tough, but she got through it. Day two, she was sore but pushed through. By day four, she was completely wiped out, on her way to a flare that knocked her out for a week. By day 15, she had given up.

If this sounds familiar, here's the truth: The plan failed us, not the other way around. Those challenges are built on an all-or-nothing mentality. They don't account for the unpredictable nature of our bodies. There’s no buffer for a flare-up, no adjustment period, and no plan for what happens when you miss three days due to crushing fatigue. When we can't keep up, it often leads to a guilt spiral.

Seasons, Not Sprints: A Better Approach for Chronic Illness

Chronic illness requires seasons, not sprints. Our bodies need long-term, paced approaches that honor the fluctuations in our energy and symptoms. We need a framework that acknowledges some weeks we'll do more, and some weeks we'll need to pull back. And that’s not only okay, it’s expected.

Think about it: Would you expect someone recovering from surgery to follow the same workout plan as a professional athlete? Of course not. So why do we expect our bodies, which are actively managing a chronic autoimmune inflammatory condition, to follow plans designed for healthy, non-inflamed bodies?

A Sjogren's-Friendly Year of Movement: What It Actually Looks Like

Let me walk you through a realistic, sustainable progression for bodies like ours.

Months 1-3: Gentle Beginnings

This phase starts very gently. We’re talking 10-minute sessions, maybe even seated, focused on activating muscles and building a consistent routine. The goal isn’t dramatic physical change; it's to build the habit and learn how your body responds. You’re gathering data: how do you feel the day after? What time of day works best? What feels good versus what triggers pain? This is investigative work, and it's about rebuilding trust with your body.

Months 4-8: Gradual Progression

Once you’re ready, we gradually layer in a little more. We might slowly increase the duration or intensity, add in dedicated balance and mobility exercises, or introduce slightly heavier resistance. The key word here is gradually. This is also where many people start to notice real changes – not just physical strength, but confidence and less fear around movement. You’ll have setbacks, and learning to adjust without abandoning the entire plan is one of the most valuable skills we can develop.

Months 9-12: Maintenance and Mastery

This is about sustainability. It includes having a plan for flare weeks, knowing what gentle movements you can do when your energy is at 30% or below, and making adjustments based on how your body feels each day without guilt. By this point, movement has become part of your life, not an obligation. Maintenance doesn't mean you're not progressing; it means you're sustaining what you've built, which for those of us with chronic illness is a tremendous achievement.

My Personal Journey: Ditching the "Start, Stop, Crash, Repeat" Cycle

I’ve spent years in the cycle of "start, stop, crash, repeat." I'd see others succeeding with quick challenges and think something was wrong with me. It took me an embarrassingly long time to realize that my body operates differently. I have dysautonomia, ADHD, and Sjogren’s. Expecting myself to follow a plan designed for different bodies and brains was setting myself up for failure. When I finally gave myself permission to take a full year to build strength, everything started to shift – not just my physical strength, but my relationship with myself and my body.

Introducing "Stronger with Sjogren's": A Program Built for You

This is the exact philosophy behind my new 12-month membership program, Stronger with Sjogren's. I created this with my dear colleague and expert, Dr. Ali Novitsky, because I saw so many of us struggling with this exact cycle.

Stronger with Sjogren's isn't just another fitness program. It’s a year-long journey that includes:

• 12 Months of Education from My Team & I: Dive deep into topics like pacing, managing flares, nutrition, and building sustainable habits through live sessions.

• A Private, Supportive Community: Connect with others who truly understand what you’re going through.

• A Full Year of the "Total Strength and Mindset" Fitness Program: Delivered through an easy-to-use app, led by Dr. Ali Novitsky and her team.

  • Short, at-home workouts designed for all ability levels (beginner workouts start seated with just body weight!).

  • Guided yoga, breathwork, and mindset sessions.

  • Modifiable exercises with variations to adjust based on your daily energy levels.

Enrollment for the Stronger with Sjogren's membership is NOW OPEN. If you’re ready for a full year of support and a realistic, sustainable movement plan built for a body like yours, I invite you to join us. This isn’t about perfection or before-and-after photos. It's about building strength, resilience, and confidence over time.

See all the details and enroll here. If you're on the fence or have questions, please comment below! Let’s talk about it. You don't have to do this alone. There is a better way, and I'd love to show you.