Where you are today

Your week, as it actually is Monday to Thursday: leave at 7h30, back at 19h. Friday from home. Two children, 6 and 9, dinner at 19h30 non-negotiable.

Movement None structured since 2023. You walk about 4 000 steps on office days, more on Fridays.

Your kitchen You cook four evenings out of seven. You have a decent pan, no scale, no blender. You shop Saturday morning, one big run, one market.

What you have already tried A 6h30 running plan, in January 2024, abandoned after eleven days. A meal-prep Sunday routine, abandoned after three weeks: « it ate the only free morning ».

What that tells us Both failures were about the time slot, not the effort. Anything that needs a Sunday morning or a 6h30 alarm has already been tested and did not survive contact with your week.

What you said matters Being able to carry both children upstairs at once. You said it as a joke. It is the only concrete thing you named, so we are keeping it.