While it’s important to be deliberate and consistent in your training, it’s crucial to have diversity within each sessio

Equally, there’s no getting around the importance of dusting yourself off and trying again when you hit stumbling blocks. “Getting back into the swing of it after a holiday can be tough for people,” Jake Hazell, F45 Farringdon’s studio manager, tells me, and yep, he’s right. In week three, just as I was hitting my stride, I went on a long weekend to Marrakech and everything went out the window (because YOLO and there’s no way I wanted to be That Girl who ruins their boyfriend’s holiday by eschewing the bread basket and leaving him to drink alone). I ditched the meal plan and broke the plan’s no-alcohol rule, and I drank a few other times later on in the challenge and ended up going more overboard than usual because of the novelty of it. While I don’t regret the fun I had (and wouldn’t have done anything differently on holiday), it was tough getting back into the #fitness mindset and annoying knowing I’d undone my progress. The key, though, is picking up where you left off and letting it go. The challenge is hard enough as it is, without the added mental anguish of regretting some fun experiences that can’t be undone.

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ed table, you will need to take many steps. When I started coding in SQL, my first reflex was to start with the keyword “SELECT”. But with experience, I now systematically start with the keyword “WITH”. At first sight, using the WITH clause may let you think that it would make your query look too sophisticated. But I can guarantee you that even for relatively simple queries, it allows you to structure your thinking and make your query more pleasant to read and easier to understand.

Perhaps it is boring to say that silly old things like scaling physical infrastructure or consumer-retention frictions still convey major competitive advantages. Unfortunately, it may also be true. And in their hearts, the leadership of the major tech firms know this — the “tell” is what they do to protect themselves when aggregation theory suggests they should be invulnerable.

For the uninitiated, F45 is a worldwide Australian-born exercise phenomenon that’s spreading like wildfire throughout the UK and Ireland, with studios as far afield as Glasgow, Bath, Bristol, Oxford, all corners of London, and elsewhere, with more set to open this year. (Mark Wahlberg, whose own hardcore workout schedule starts at 2.30am daily, just bought a minority stake in the franchise, so you know it’s serious.) Its USP is its 45-minute circuit classes that combine interval, cardiovascular and strength training to build muscle and fitness. It holds four eight-week challenges a year, which involve training as many times a week as you can manage, while following a meal plan and monitoring your body composition (muscle, fat and more) at the beginning and end. Yeah, it’s a lot.

Flash forward to now, just a week after finishing the challenge at F45 Farringdon, the endorphins are settling down and the novelty of being able to guiltlessly sip my favourite gin cocktails is starting to wear off, and I’m in a good position to reflect on what I learned. Whether you’re considering doing the next F45 Challenge or another challenge (like Barry’s Bootcamp’s Face Yourself or Hellweek, the CrossFit Games, or marathon training), or merely looking to hop back on the fitness train for spring, you may find this useful too.

On top of the support from the Farringdon studio, there was also the global network of F45 studios to get me through. Whatever fitness challenge you’re doing, I’d recommend following others doing the same challenge on social media. Everyone on the F45 Challenge around the world does the same classes each day, and it was helpful looking at others’ versions of the same meals and the classes beforehand. My Instagram feed looked like the inside of a bodybuilder’s kitchen, with all the chicken breasts and protein shakes on the challenge hashtags I was following, and I’d religiously watch the studio’s Instagram Stories for a glimpse of the workout I had to look forward to.

In a world where everyone’s Instagramming their workouts, and gyms flog their classes with the help of their Herculean superstar trainers’ vast online followings, it’s easy to expect immediate results from the latest fitness trend. I’m as guilty of this as anyone. But the F45 Challenge hammered home the obvious, unglamorous truth: the more sustained effort you expel, the more likely you are to see the outcome you want. The days when I chest-pressed 10kg rather than my safer 8kg were the days I’d leave the studio feeling proudest and most satisfied. “People become braver and push themselves more with weights from week to week,” says Honey Fine, a fitness coach at F45 Farringdon. “They learn that being part of a community allows you to feel comfortable in a safe environment to train, discuss the challenge and their concerns.”

I’m usually an independent exerciser and have no problem motivating myself to work out — the thought of jogging with a friend to “catch up” brings me out in hives — but I seriously underestimated how vital others’ encouragement would be to get me through such a massive lifestyle change. “Team changing, life changing” is the F45 slogan and they’re not just empty words. Complaining about the meals and difficulty of certain classes with the same people each day was cheering. My now-friend Mervet Kagu, with whom I did virtually every class, also describes “the sense of community and support from fellow challengers and the trainers” as her biggest motivation throughout. As someone who usually avoids all eye contact with others at the gym, I surprisingly didn’t mind having to make small talk with fellow challengers at 7am. I was also added to a WhatsApp group headed by the trainer who’d act as my mentor throughout (shout out to Jonah!), which I was grateful for countless times. Once I’d muted it, which I did within five minutes of being added, it was an invaluable source of challenge intel.

Whether this is core to his theory or not, Thompson also takes a highly anti-empirical approach to switching costs. He endorses the old 1990s idea that “competition is just one click away,” which may have been true in 1999, but that can’t be taken seriously now — if what he means is that the costs of leaving Google or Facebook are close to zero.The real question is whether there are, for the average person, costs to switching from Facebook or Google to use something else. The assertion that those costs are near zero is magical thinking. Indeed, one of Google’s most important strategies over this decade — its tell — has been to increase those switching costs in subtle ways.

Throughout history, people have often been subjected to working in horrible conditions to eke out a living. Thankfully, more people are being lifted out of abject poverty faster than at any other time in history. This means fewer people are forced to live hand to mouth. But wage slavery isn’t only about how much people make; it’s about the freedom to walk away to choose a better option.

When you look at all the big tech firms, in fact, they actually all rely on some mixture of tools for lasting comparative advantage. Facebook, obviously, relies on old-fashioned network effects, not unlike AT