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 — 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 — 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.