We regularly head down to the slipway at Kew bridge to do a plastic pick as it's a real problem area for litter. It's great to see more local businesses there willing to get involved and to support us. Last night it was members from the Edge Progressive Paddling Kayak Club who were there to greet us and lend s their litter pickers before heading out on to the water themselves.

Over the years we've found some 'interesting' things - shoes, footwear, even a message in a bottle once - and last night was no exception. Our haul included a weight on a rope, a car battery and even a sign to Kew Bridge itself! We also managed to collect several bags of litter which will no longer be polluting the waterways. Way to go, gang.

We had something else to feel very happy about too - our lovely Luis' 300th good deed! Luis has been a brilliant, committed GoodGymer over the years, bringing his own brand of fun, humour and surprising flexibility to every session he joins. Congratulations and thank you Luis!

We took advantage of the beautiful surroundings and decided to do our fitness session right by the river. The session in question was focused on isometric exercises. These type of static holds are an effective way of strengthening major muscle groups without any impact on your body. They might seem easy at first, but after a few seconds you definitely start to feel the burn! Featuring bear holds, planks, hollow body holds, boat pose and more, check out the photos for some excellent form.

There's a mission this Sunday at Chiswick allotments which will be a fun one creating new pathways and other jobs, and they would love some extra help. There will be an additional session there the following Sunday. Hope some of you will be able to make it! Until then, happy GoodGyming!