Health Studio
Build a way of eating and moving that fits one real life: what you can actually cook, the time you actually have, and what your body is actually doing.
@romain-perron5 magiks · updated Aug 5, 20265 steps, and each one starts from what the last produced.
Most AI answers one big question in one go. This lab cuts the job into small steps instead: each step has its own tools and its own reference documents, does one thing well, and hands its result to the next. You stay in the loop where it matters.
Where you are today: your constraints, your kitchen, your week, what you have already tried. Everything else reads this.
Where you are todayWhere 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.
What Your starting point produces carries over here.
A week of movement that fits the time you actually have, the body you actually have, and the equipment you actually own.
Your week of movementYour week of movement
Three sessions, none before 7h30, none longer than 30 minutes.
| WhatWhat | WhereWhere | |
|---|---|---|
| Tue 18h30 | 20 min walk, brisk, before pickup | outside |
| Thu 18h30 | 20 min walk | outside |
| Fri 10h | 25 min: squats, stairs, carrying things | home |
Why walking and not running You tried running at 6h30 and it lasted eleven days. Nothing here happens before 7h30, and nothing needs a change of clothes you would have to plan.
Friday, in detail Ten bodyweight squats, rest, repeat three times. Then the stairs, five times up. Then carry something heavy across the room twenty times. It looks silly and it is exactly what carrying two children upstairs asks for.
If the week goes wrong Do Friday. It is at home, it needs no shoes, and it is the one that moves the thing you said mattered.
What How you move this week produces carries over here.
What actually happened this week, without judgement, so the next week is built on facts instead of intentions.
The week, without judgementThe week, without judgement
What happened Tuesday: done. Thursday: not done, late meeting. Friday: done, and you added a fourth round of squats.
Two out of three.
What that says The two that held were the ones with no dependency: Friday at home, Tuesday before a pickup that happens anyway. Thursday depended on a meeting ending on time, and it did not.
What is not a problem Missing Thursday. Two sessions is above the zero of the last eighteen months.
What might be worth trying Moving Thursday to Wednesday morning from home, on the Friday model. Not because Thursday evening is wrong, but because it is the only slot in the week that someone else controls.
Your own note You wrote « stairs easier than last week ». Kept, and it will be worth rereading in a month.
What How it went produces carries over here.
A monthly look back at what actually moved, in the things you said mattered to you.
One monthOne month
What you said mattered: carrying both children upstairs at once.
Sessions
| PlannedPlanned | DoneDone | |
|---|---|---|
| Week 1 | 3 | 2 |
| Week 2 | 3 | 3 |
| Week 3 | 3 | 1 |
| Week 4 | 3 | 3 |
Nine out of twelve. Week 3 was the school holiday.
What moved You wrote « stairs easier » twice, in week 1 and week 4. That is the only self-reported change, and it is the one connected to the thing you named.
What did not move, and was not supposed to Weight. It has not been measured, there is no scale in the house, and nothing in this month was built to change it.
What the month actually established That sessions with no external dependency hold at about 90 percent, and sessions that depend on someone else's schedule hold at about 30. That is a useful thing to know for month two, and it is not a motivation problem.
A week of meals built from what you actually cook and actually buy, with the shopping list that goes with it.
Your week, 11 to 17 MarchYour week, 11 to 17 March
Built from what you already cook. Nothing new to learn.
| EveningEvening | PrepPrep | |
|---|---|---|
| Mon | Pasta, tuna, tomatoes | 15 min |
| Tue | Roast chicken thighs, potatoes | 10 min hands-on, 40 in the oven |
| Wed | Leftover chicken, rice, whatever green | 15 min |
| Thu | Omelette, salad, bread | 10 min |
| Fri | Whatever you want. Genuinely. |
Four dinners planned, one free, two the children decide. Nothing on the list needs a scale or a blender.
Shopping list, Saturday Chicken thighs (6), potatoes (1 kg), pasta, rice, tuna (3), eggs (12), tomatoes, one green thing you like, bread.
Why Tuesday looks bigger than it is The oven does the work and it makes Wednesday. That is the only trick in the week.
What this is not A diet. Nothing here is measured, and nothing is forbidden.
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