Well, maybe not the town but an inside shop wall to help Greenwich & Bexley Hospice get there shop refurbishment a step forward. This week I was so pleased to have three new faces on our run and task. Welcome Mavis, Jane and Caz, I really hope you enjoyed yourselves. We certainly enjoyed having you. After signing in we went into our mandatory pre-run chat and warmup. Well done Fidellis for winning the prize of 10 star jumps In our favourite car competition. Serves you right for having expensive tastes 😂. On warming up (remember we warm up to run, not run to warm up) we headed out of base camp Crooklog and straight up towards Welling. There's something quite satisfying about running and dodging commuters as they head home and we head to do our good deed. On arrival we were greeted with smiling faces and refreshing water, thanks Mandy. It's at this point we go from runners to good deeders and got stuck straight in to the task. With a team cutting in and a team rolling , the hardest part for me was stopping the guys painting my beard whiter then what it all ready is. Little did they know pay back would be on our run home. <Little did they know pay back would be on the run home
With the gang doing a brilliant job it was left to our tallest member Fidellis to finish off all the areas at the top. After admiring our professional workman ship and posing for photo's (think we're getting pretty good at that) it was time to say our good byes and head back to base camp Crooklog. With this weeks runners being of all abilities we set a meet up point at Welling Football Club for our first fitness drill. Thanks Eilleen and Janine for looking after the front group, you guys were brilliant as always. As we arrived at Welling FC, pay back for the attempted beard painting was due and it started in the form of wall squats, ouch!! <As we arrived at Welling FC, pay back for the attempted beard painting was due. After a competitive sit off ** we were off again and to **my delight soon came across perfect walls for my wall press ups and tricep dip drills. Payment was due, and the debt was going to be paid in full 😂 After doing our bingo wing destroying exercises it was just a short run back to Crooklog for our cool down and natter on how it all went. Bexley Goodgymers you were brilliant as always. I really enjoyed your company and can't wait to do it all again next week.............. Last but not least Happy Birthday Tanya hope you had an awesome day 🎉

On an evening which was bright, dry and beautiful.... yes that's right.... BRIGHT DRY AND BEAUTIFUL HURRAAAHHHHHHHH spring had definitely sprung when twelve GG bunnys hopped and leaflet dropped their way to 11k. Yay!!

With the task at hand being the bi-monthly all community leaflet drop, usually the fitness vibes that accompanies comes from track attack. However to bring in the new season I decided to spice things up with a newness here too. So, instead of going round and round, we went up and up - hills that is.... but the best hills near by meant we had to bandit our way through to our neighbouring borough of Camden, running 5 jubilee stations on route to boot. All the way to Swiss Cottage and the hill that leads to Hampstead! Pow Pow.

So the 2 mile warm Up turned into a delightful cruise, basking in the last of the sunshine, we whizzed through Kilburn, West Hampstead, up to Finchley Road and beyond to good old cottage of the Swiss. It's safe to say we were working as a team, as no body was left on their..... Toblerone OMG I can't even take Credit for that terrible pun - step forward please Mouse and take a bow!! LOL

On route, as the team paper chased their way along, handing out all the leaflets on route, I on the other hand could not take enough pics. The beautiful blossoms and natural spring colours coming through, beaming out like they were screaming at us "spring has sprung" and it certainly did give us more Spong in our own steps. Glorious!!

Before long we had arrived at check point one - the base of the hill, just behind Swiss Cottage station and with a neat little one mile distance to the station at the top (Hampstead) the team buckled down for a fast paced grind on that oh so steep and taxing incline.

Taxing maybe, but no one paid the price of surrender, as one by one the pack flew into the home straight, just as the last of the light was etching away and the glow of Hampstead tube took over to light our way in(ham)stead.

Back slapping and congratulations of our epic hill dash over, with a swift turn on our heels we were back to it, pacing back down, with gravity on our side this time! Thank good(gym)ness !!

With a speed split emerging and rapid front pack, the team eventually split in two and with Debs and Enrique taking the lead, group one sped off into the night with epic pace. Group two led by me was a Girl Power affair, but with crew love cheering us on, we recharged the old batteries for one final push the last 2miles back to base.... Of course with lots of stops for photo-calls all the way home. Click click flash, the final hurdles we did smash.

And before we knew it the burning lights of walk lane were upon us once more and one final corner turn led us back to the twinkle of The Queensbury and our home once again. Full team recoup, regroup and stretchy stretch, we finished for the night exactly how we'd begun, smiles and good vibes.

A Beautiful night, filled with beautiful people, doing beautiful things. It can only be GG Brent of course!!

See you next week!!

DO GOOD. FEEL GOOD. INSPIRE

On the 6th day of the month, 17 Brent beauty's braved the icy rain for 90minutes. Ran a fierce 4K , dropped 200 leaflets and even had time to plyometric their their way through an adrenaline pumping fitness frenzie. Track attack but I should have work a rain Mac Just another average Monday for GG Brent. Pow Pow

Housekeeping to begin as always and to my delight another Welcominng of newbies was in order for the third week in a row. Not one but two new faces into the fold hurrah Stephanie and joining the ever increasing familia Ananda was push AKA Mum, brought along for the night too!!!

Another newness shout out came in the form of Our Big proud intro to the new lord of the GG Brent Twitter -Lucky Enrique, who would be sprinkling our goodcheer all over the socials for the next coming weeks YAY.

After announcements and a discussion on the best abs and core excersies to do (little did they know these were in store later ha ha ha ha ) the crew stepped up to the plate for task reveal time.

It was team effort all the way with seasoned Brent Goodgymer Eliza providing the deed for the night: Hand out the mighty big stack of leaflets for : Brent's affordable counselling service. So with all hands full, the paper chase was on & we were more than ready to rock, paper, scissor(kick) to track.

Stepping out into the night one word whistled through the air like a speeding train hurtling down a tunnel.... "Collllddd" omg was it cold and if that wasn't enough, no sooner had we ducked out, we were greeted by the biggest downpour of rain known to mankind and boy oh boy was it freezing too!! But completely and utterly unfazed (my crew is hardcore y'all) we rolled out regardless with smiles and laughter that lit up walm lane brighter than the street lamps themselves.

The 2.5k dash down to Willesden track took no time at all in the wake of our 'paper-trail' where passers by and Willesden-ites were both thrilled and dazed by the good vibes being flung at them, at every turn!!

Arriving at the track, with practically all leaflets handed out, YAY, the team reviewed the torrentials and absolute slip and slide of a track, with nervous anticipation ..... hummmmmm thinking on my feet, like any Goodgym coach would do I used my noggin and set up the plyometrics session under the blessed covering of the bleacher stands YAY!!!! It was the only way!!!!!! and to my delight, what was laid out in front of me to use - stairs!!!! Yessss!!! Stretching out to provide the perfect gradient level simulated track as an alternative option. Pow Pow!!

So without further a do, teams split in 2 and now the real work could begin: Team one began with: High knee runs up and down the stairs of the supporter bleacher seating, hitting every stair with their feet as they chopped and sped their legs at through 4 sets. Team two with me, got a lesson in plyometrics; Tuck jumps, explosive jump lunges and 2 feet to 1 explosive hops.

Now because i know you like the science part; Plyometrics, also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power, speed and strength. This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialised repeated jumping. Although Plyometrics are primarily used by athletes, like sprinters and high jumpers to improve performance, they can also be incorporated into a cross training routine for an endurance runner too, to support conditioning of muscles and bonus time, act as a neat little fat burner as well.

After a minute of each split the teams switched and after a 4X repeats we all regrouped for some essential core work to finish. Using planks, split low legs and scissor kicks to blast the bods for one last effort as a united crew.

After the blitz in the rain the team wasted no time and with jackets zipped, hoods up we headed straight back out into the storm, to weather the last couple of km back to base.

Yes it was wet, yes it was cold, yes we welcomed newbies into the fold. But were we glum, highly strung? Think again, it was nothing but a Brent bonanza of fun fun fun!!!

See you next time!!!!

DO GOOD. FEEL GOOD. INSPIRE

17 GoodGym-er run 6km to varnish a carehome's garden chairs

This week GoodGym Barnet set a new record for attendance (not including launch night), with three brand new people joining us for our run. Massive welcome Rachel, James and Lauren who all made it down to GG Barnet for the first time – give 'em a cheer! And to Beattieand Will who finally returned!

This week a number of people hit 10 GG Barnet runs! Well done to Will, Mark, Heather and Freya. The Phoenix is giving everyone who comes along to 10 GG Barnet runs a free cinema ticket. I have the first 10 already waiting for enough of us to go and watch something awesome together! We are three people away from the first 10!

After a quick warm up along the side of the cinema, I lead the way to Dell Fields Care Home. Heather was my trusty back-marker this week. The 3km route to the carehome took us over the big bright bridge crossing the North Circular again, which Hazel and I agreed was oddly satisfying to run over.

Once we arrived at the home, we were handed some sand paper and paint brushes and set upon getting as many of the garden chairs varnished as we could in the allocated time. Everyone did an amazing job. Within 25 minutes we'd finished eight (or so) chairs – there were only two left. We ran out of paint brushes, so while most of the team worked, people took it in turns to run, side-step, duck walk and high-knee down the garden path.

We then had a quick workout out the front of the home involving some sprints, squats and rocket jumps. It unfortunately also involved Hazel ruining a very nice pair of leggings.

Freya then lead the team back to base along a different route, while I back-marked with Heather, Hazel and Phil. Half way back we split into two groups, with Damian leading the speedy group back to the Phoenix and me taking the less speedy group back. Everybody in the speedy group agreed that it certainly earned its name, with Damian ensuring the pace was kept on zoom.

Back at the Phoenix we were treated to this week's Barnet Biscuit: homemade Jaffa cakes, courtesy of Heather. I'm still blown away that these are even a thing you can make at home. Heather deserves ALL OF THE CHEERS for making these.

Next week we have a nice short run to Newstead Children's Centre in East Finchley to paint the hallways. Sign up here. It's only 1.5km each way and will be indoors – what more could you ask for?

Don't forget to bring your documents along next week if you'd like to be DBS checked – ID + Proof of Address, two of one and one of the other.

See you next week, folks!

Sprinkling a special dose of Goodgym cheer, 13 radiant runners, pounded pavements, highjacked hills and put to bed PBs on a marvellous Monday night in Brent.

Full squad on deck for the first Monday in November, GG Brent were thrilled to welcome not one, not two but three newbies into the fold. The Super-Spanish addition - Cecilia and Helena and although new to Brent, a fabulous familiar face - Hazel, doing the famous Goodgym borough rounds tour. Additionally awesome was the fact that Hazel had brought along with her some home-baked treats of Brownies and Biccys for afters YAY!!

Joining me (coach Ellie) and our new runners in the ranks were a gorgeous gang of regulars including: Clairey-Bell, Mouse in the House Clare, Tabitha and Rebekah (aka sister sledge), Daring Debs, Lovely Liz, Super-dooper (don't forget the first aid bum-bag) marathon trooper Sadhana and... Man alert Monday: Neil and Enrique YAY.

Confessions before sessions, I had to relay the news that all my efforts to rescue the cancelled tasks had been unsuccessful this week. However, with some quick joined up thinking from Hazel and the crew, we turned our misfortune into a chance to spread the message of Goodgym with a handy leaflet drop, while grabbing the opportunity to stretch our legs and tackle a full on fitness fun and run session in the Wonderful streets of Willesden.

With this in mind, the team bounced into action. Led on in the front by the one and only 'Mouse' we set to work on the 1 mile dash to Queens Park, where the, circumference of the park, perfectly offers a one mile timed challenge op for the troops.

So armed with my timer and cheering lungs of steel, it was 3,2,1 AND THEIR OFF Dashing the fastest their legs could carry them, to set the bench mark.... here's lap one!

Breathless and quite literally steaming, the teams raced in, one by one.... under 7mins, under 8 and under 9s AMAZING Shocked at their own speed, there was no resting on our laurels and after a quick catch of breath off they went again. Incredibly, round 2 brought in consistent times for each athlete, proving there was no fluke and thankfully also..... no puke phew

Even after the epic 2 mile dash, this team of warriors finishing off, only the best way they could......squats of course to the glorious chimes of our Balearic beautys..... This will give us the Culos Perfectos in town* and that is a bunch of PERFECT BOTTOMS to you and me..... HA HAAAAAA

So after such an epic achievement of a session, there was only one way to finish, with Hazel's bountiful bake and stuffing our faces with goodies. Hurrah I suppose it goes to show, we will get the rewards when we Pud-in the work

Until next time x x x x

DO GOOD. FEEL GOOD. INSPIRE

13 Goodgymers, Dropped 200 leaflets for 2 worthy causes on a wintery but wonderful Monday night in Brent.

Greeted by the awesome sight of not one, not two, but three new faces and a whole bunch of awesome oldies too, I was over the moon to be back from hols and straight back into the warm embrace of the one and only GoodGym Brent.

With welcomes and housekeeping underway, the team were introduced to the task for the night - The Bi-Monthly track session and leaflet drop. This week I was delighted to welcome Tania's contribution for the Brent Social counselling services, an opportunity for low income and out of work local people to be supported in achieving positive mental health, through talk therapy in the borough of Brent.

With no time to waste the team were off, speeding down the road and engaging with all the community along the way. Newbie Rebekah was the woman with the effective 'wink' and used these Eye-rresistible (sorry) charms to drop the most out of the whole team.

After the one mile dash to Willesden Track the team didn't rest on their laurels and got stuck straight into the the most Hard-Core strength and abs session known to mankind. Strength work started with: *Walking lunges *Piggy back runs *Squat sequence Quickly followed by walking held planks and scissor kicks for..... well as long as I could do it so that was a looonnnnggggggg time!!! HA HA

Mixing in with the strength work the team bashed out a series of speedy 100m sprints followed by 200's and recovery runs. It's safe to say they gave it a Good-Gym run for their money (again sorry, it seems my holiday away has been plenty of time to come up with the cheesiest of all cheer puns)

After sweat there was the stretch and one last dash home to freedom. Despite the cold and teasing drops of wintery rain, there was only good vibes and good times had by all, what a way to get back in the game!!

Another successful dose of community goodness and athletic throw down to boot. There's only one place to fuel body and soul and that's ramping it up with West London's finest - GG Brent.

Until next time.....

DO GOOD. FEEL GOOD. INSPIRE

After welcoming Hannah, Craig, Dom and Meena for their very first GG runs and lots of cheers for loads of great racing over the weekend (running AND swimming). 35 GoodGymmers ran a total of 7k to help clear paths of weeds, ivy, nettles and general debris at Sunnyside Community Garden.

With headtorches and mobiles lighting the way we snipped, spaded, shovelled, raked, yanked, swept and bagged like crazy for 20 minutes with amazing results.

Then a blast home and back at base Caroline led a stretch we munched on Custard Creams and discussed our favourite running tips. Lovely.

Aidan's leading proceedings next week. At Freightliner's Farm! Have fun,
Simon

Welcome

Welcome this evening to Olivia, Charlie and Amanda. Great to have you along helping out.

Graham

Massive news! Graham did his 100th good deed last night. Give that man a cheer! Graham's a member of our taskforce in Islington and also en route to becoming a run leader. A specialist in scenic routes, he's led plenty of groups and often writes mini reports and supplies us with photos. Despite going against GG Islington's wishes and shaving his 'tache off we still love him. Hero!

So, three tasks tonight! Caxton House, Single Homeless Project and Barnsbury Community Centre.

Barnsbury

The Barnsbury contingent's main task was to assemble two hose carriers. We thought we'd have this wrapped up in no time, but forgot that instructions for self-assembly kits are usually written by drunk people. Richard F. decided it should be girls versus boys and we split into two teams.

As if dodgy instructions didn't make it difficult enough, about 5 minutes into the task we started getting bitten by little flying gits. So itchy today. Soooo itchy! Nobody's ever been this itchy in the history of GoodGym. Those wearing tights looked on smugly.

We declared it a draw when neither team quite finished thanks to some very stubborn wheel fittings. We got very close though and somebody will be along today to steal our glory by giving them a good smack with a hammer. Those hoses will definitely be appreciated. We know from personal experience how long it takes to water the garden with cans.

Before heading back we did a bit of speed-weeding before we were just too bitten-up and itchy to carry on and had to escape. On the way home we stretched our legs out with a game of secret surges and had a couple of sprints. Speedy!

Caxton

Another group headed up to Caxton House. Aidan explains:

Lots of GoodGymmers took the Caxton House run this week, so many that we could split into two groups!

Patrick took a group doing a medium pace and Graham led a faster paced group. Graham's group started with a lap of Highbury Fields onto a trip up Holloway Road with Lucy and Graham racing the finish to Caxton House, whilst Patrick blasted the tunes taking the steady incline up to Caxton House. Rose was ready for us with some much appreciated water.

We've been doing some great work at Caxton House over the last few weeks and today was no different. The benches needed a final coat of paint and the battle against the weeds continued. The benches were looking fresh and pristine by the end and we are sooooo close with the weeding. One more week and we'll be ready to fill in the gaps with sand. The end product will be awesome.

Patrick's group set off first leaving the others to brush and tidying up. After a quick goodbye we were following them into the sunset to Highbury Fields and a well deserved biscuit. Great work as always everyone!

Aidan

SHP

Yet another group went over to SHP. Caroline tells us what went down:

5 of us had a nice jog up to Single Homeless Project. We have been there a few times recently and it was really nice to help there again.

The team did full mission weeding in the garden and collected leaves from the front (Autumn is coming early this year!). On the way back we got nicely distracted by cute kitties but we did an extra lap of Highbury Fields. Well done team!

Caroline

Boring Biccies

We had our cheapest ever biscuits: 34p from the corner shop that's closing down. They were also the most boring ever biscuits: Morning Coffee. Won't be getting them again. Can anybody find a cheaper biscuit?

Muppets

Our big debate question was about the biggest muppet in athletics (track and field). So many people voted for Ryan Lochte that we made him an honorary track and field athlete. But let's not forget Mahiedine Mekhissi-Benabbad who, when not beating up 14-year-old mascots, can be found stealing bronze medals. There were a couple of other votes, but these guys are too nice to put down in a run report.

We'll see you next week for more cheap biccies, red-hot debate, fitness fun and glorious goodness,
Simon