Strength. Running. Daily movement.
The current plan is simple: three strength sessions, easy runs, walking, and short kettlebell work. Not everything has to be maximal. The point is to keep strength, reduce weight, and build endurance without losing recovery.
What I actually do.
Strength training
Three sessions per week. Push and legs, pull and posterior chain, then full body with arms. Strength stays first because it is the asset I do not want to lose.
Easy running
Around 5 km after the main gym sessions. Most runs stay easy. The goal is aerobic base, not a race every time.
Walking and recovery
Walking, mobility, or light cycling on support days. Extra movement should help reduction, not add stress.
Why it matters for the rest of the work.
The calendar does not care how I feel on Monday morning. Training is the cheapest way I have found to buy the energy, the focus, and the stubbornness the rest of the week needs.
It also keeps me honest. You cannot fake a run. You cannot negotiate with a barbell. Either the preparation was real, or the result will tell you it was not. The same rule applies to supply chain.
Family first, work second, training third. But without the third, the first two quietly fall apart.