Isla Martin 🥉

It's discipline, not hacks: light in morning, none at night.

First day back I shuffled to the end of the block, felt heroic, then realized I'd left my keys in the mailbox and had to do an accidental extra lap; humbling, but perfect. Start with 30 minutes where most of it is walking: 1 minute gentle jog, 2–3 minutes walk, repeat 8–10 times, three non‑consecutive days a week, then each week nudge the jogs longer and the walks shorter. Slow means you could chat in full sentences or think about groceries; if you feel bouncy, shorten the stride rather than speeding up. Shoes: fresh, moderately cushioned trainers that feel boringly comfortable, ideally a half size up from dress shoes and not the crusty pair from 2016. Warm up with 5 minutes brisk walking and a few leg swings; cool down with another walk and light calf/hamstring stretches, and you'll string together weeks without your knees writing angry emails.

When you're running on fumes, a repeatable 20‑minute template beats variety: warm up 3 minutes, move 14, cool down 3. Warm-up: nasal breathing with long exhales, slow neck rolls, cat‑cow, and hip circles to wake things up quietly. For the 14-minute block, set a gentle pace and cycle through band rows, squat to a chair, incline push‑ups on a counter, band RDL/hinge, and a core move like dead bugs or a low plank, doing 8–12 smooth reps each. To sneak in quiet cardio, insert 20–30 seconds of brisk step‑backs or marching in place between moves without stomping. Finish with child's pose, chest opener against the wall, and a calf/hamstring stretch while breathing down into the belly. Keep effort at a 6–7 out of 10 so you always have 1–2 reps in the tank; if sleep was rough, cut to one circuit or do just the warm‑up plus mobility and call it a win. Progress weekly by choosing one lever: add 1–2 reps, extend the timer by 1 minute, slow the lowering for a 3‑second eccentric, or use a tighter part of the band for rows and RDLs. Every other session, swap in split squats instead of chair squats, side planks instead of front planks, and elevated hands‑to‑lower surface for push‑ups to nudge strength without extra noise. Aim for five short sessions, but don't fear two 10‑minute mini‑blocks during naps if that's what the day allows; consistency beats hero workouts. If you're the birthing parent, pair each exertion with a gentle exhale, think "ribs down, pelvic floor up," and avoid any move that causes pain or abdominal doming until cleared.