The other 23 hours

A class at MF is one hour. There are 23 more in the day, and they decide most of your results. You don't need a complicated protocol; you need three boring habits done consistently.

Walk

At least 7,000 steps per day. Walking is the most underrated tool in fitness: it aids recovery, burns energy without beating you up, and it's the one form of training almost nobody needs to scale.

Sleep

7.5 to 9 hours per night. Sleep is when the fitness you earned in class actually gets built. Cutting sleep to train more is trading dollars for dimes.

Drink water

Your bodyweight in ounces per day. If that sounds like a lot, start by just replacing whatever you currently sip all day with water and let the habit grow.

None of this is flashy. That's the point. Progress can't be made in comfort, but it also can't be made without recovery. Handle the 23 hours and the one hour in here gets a whole lot more productive.