Show up small.
Build it steady.

A soft pattern, not a cage. The tracker suggests today's focus, but the only target that matters is that something happens. Miss the suggested day? Just do whatever fits.

Movement snacks (the desk-job antidote)

• Every ~45–60 min of sitting: stand and do 10 calf raises or 5 squats. Costs nothing, breaks the static load.
• Walk 5–10 min after lunch and after dinner. Doubles as gut medicine: gentle post-meal walking aids motility and eases bloating.
• One toddler-powered bonus: floor play, carries, and chasing all count. Carrying your 5-year-old is loaded conditioning.

Flare-day protocol

IBS will throw you off course. That's expected, and the plan is built to bend, not break. On a bad gut day, pick Flare / Recovery in Today:

• Do: easy 10–15 min walk (post-meal best), cat–cow, hip stretches, 2 min diaphragmatic breathing.
• Avoid: heavy loading, jumping, hard rowing intervals, anything spiking intra-abdominal pressure.
• Mindset: this still counts. Downgrade, don't disappear. The streak survives.

The September plan (new baby)

When the baby arrives, expect sleep to crater and time to vanish. We don't fight that, we pre-decide: everything drops to Floor-only for as long as needed. 5 minutes a day through the newborn fog keeps the identity ("I'm someone who trains") intact, which is the whole ballgame. We rebuild from there.

General guidance to support training, not medical advice. With IBS (and a household pregnancy), run any real change past your GP or a dietitian.

Lever 1. Spread your protein

• Your breakfast (porridge + banana) is low protein (~8g) and your first real hit doesn't land till the 10–11am eggs. Aim for ~20–25g protein at each main meal.
• Easy fix: stir whey isolate (low in lactose, usually IBS-friendly) or a couple spoons of lactose-free / Greek yogurt into the porridge, if tolerated.
• Target ~90–100g/day total to support stamina work on a light frame. Eggs, chicken, fish, and isolate are your low-FODMAP friends.

Lever 2. Train the midday window well

• You train ~12:00–12:30, fuelled from the 10–11am eggs and a comfortable gap before lunch, a good digestion buffer.
• Need a top-up beforehand? A few bites of banana, a rice cake, or oat bar, light and easy to digest. Don't train on a full stomach.
• Post-session = your lunch (rice + chicken). Protein + carb within ~1–2 hrs is exactly the refuel you want. Convenient.
• Rowing makes you sweat, so keep water through the day; on harder sessions add a pinch of salt / an electrolyte.

Lever 3. Find YOUR triggers (this is the big one)

IBS is individual. Rather than cut foods blindly, log what you eat in the Today tab and watch the gut score over a couple weeks. The usual suspects in your current diet, ranked by likelihood:

• Lentils / dal: high in GOS (a FODMAP). Canned-and-rinsed are gentler than dried; smaller portions help.
• Onion & garlic in cooked dishes: among the most common triggers. Garlic-infused oil gives the flavour without the FODMAP.
• Honey (excess fructose): try maple syrup in your 3–4pm tea if symptomatic.
• Very ripe banana (fructans rise as it ripens): a firmer, less-ripe banana is lower-FODMAP.
• Large avocado portions (sorbitol): keep to ~1/8 of one.
• Wheat / brioche (fructans): watch if symptoms cluster around it.

The gut–brain bonus

Worth knowing: consistent moderate exercise and the diaphragmatic breathing in your flare protocol both reduce IBS symptom severity via the gut–brain axis. Showing up steadily isn't just fitness, it's treatment-adjacent.