Flexible rule: Any session slides 24 hrs. Two strength sessions are protected — shift, don't skip. Minimum viable week = both strength + 1 HIIT run + daily mobility.
Shoes first: Gait analysis at a running store before Week 1. Stability shoe recommended — Brooks Adrenaline GTS or New Balance 860. Dirt paths at the State Park preferred over pavement for first 4–6 weeks.
Every morning — 10 min before the desk. This is your sciatica treatment. All moves work in a hotel room. Post-workout add-ons after every strength or run session.
Travel rule: Protect both strength sessions. Hotel gym = full session. No gym = bodyweight fallback below. HIIT works on any treadmill or sidewalk. Always carry CPAP as carry-on — never checked.
Strength A at home before leaving, or hotel gym on arrival
Day 1 site
Hotel treadmill HIIT — 30 min AM before first meeting
Day 2 site
Daily 10-min mobility only — recovery
Day 3 site
Strength B — hotel gym or bodyweight fallback
Return day
Walk the airport. 10-min mobility at home on arrival
Saturday
Longer ride or kayak — make up for lighter week
Your 52-week sleep data summary
Avg score 65.6 · Avg actual sleep 6.3 hrs · Need 8.4 hrs · Deficit ~2.1 hrs/wk · Avg bedtime 2:26am · 20 of 52 weeks scored "Poor"
Sleep apnea + 2am bedtimes = the hidden weight driver
OSA elevates cortisol and disrupts leptin (fullness) and ghrelin (hunger) — directly promoting visceral abdominal fat. This explains the "weight plateaued but shape is changing" pattern. CPAP compliance is good at 6/7 nights. The late bedtime is the other lever.
Night owl strategy — shift gradually
Move bedtime 15 min earlier every 4–5 days. Going 2:30am → 12:30am over 6 weeks is realistic. Cold turkey fails. Anchor your wake time first — same time daily including weekends is more powerful than targeting bedtime.
Exercise makes your sleep better — your data confirms it
Best score weeks (Oct 3 = 78, Sep 26 = 75, Jul 4 = 70) all coincide with higher activity. Consistent exercise is its own sleep medicine — the two goals reinforce each other.
CPAP optimization
If you have a ResMed AirSense 10/11, check myAir app nightly — aim for AHI under 5. If consistently above 5, pressure needs titrating. Consider ResMed AirMini for travel. Never check CPAP as luggage.
Daily sleep anchors
• No screens 30 min before target bedtime • 5 min morning sunlight — anchors circadian rhythm earlier • Avoid alcohol within 3 hrs of sleep (worsens OSA severity) • Same wake time beats same bedtime as a habit