Planning Sessions with Only One Free Day a Week

Hey y'all, newer Storyteller here, flexing my fangs and just trying to figure some stuff out.

Title pretty much sums it up. I work full time, and also spend a lot of time at the gym, but I also have a great love of tabletop RPGs, and Vampire especially. Due to the first two things, I generally have one day a week where I can prep sessions, and I prefer to run games biweekly. For any others here who may be in or have been in similar circumstance, do you have any tips for how to make this work and still deliver an engaging and effective game to your players? Thank you in advance