Use this before the week starts. Edit TOML, then run scripts/fitness generate.

1. Choose The Week

• Which karate session am I definitely attending?
• When is my short strength slot?
• Is this week’s cardio a swim, bike ride, or brisk walk?
• What is my mobility/recovery slot?
• What is my full rest day?

2. Starter Week

Day	Activity
Monday	Karate
Wednesday	Swim or gym strength
Thursday	Yoga / mobility at home
Saturday	Karate or long walk/bike
Sunday	Rest + food prep

3. Minimum Viable Week

Requirement	Minimum
Karate	1 session
Strength	1 short session
Cardio	commute walks or 1 swim
Mobility	10 minutes twice
Recovery	1 full rest day

4. Short Slot Decision Rule

If I Have	I Can Do
20 minutes	mobility or easy cardio
30 minutes	useful gym session
45 minutes	strength or swim
60+ minutes	class, karate, leisure club, or skill work

5. Weekly Review

• What did I actually do?
• What felt good?
• What caused fatigue or soreness?
• Did walking cover enough base movement?
• Which class times need checking?
• What is next week’s anchor session?