What's the best piece of advice you've ever been given?

This was the question we asked ourselves during our warm up last night, and we got some real corkers. Some were wise - never judge yourself by others' standards, always try your best, smile at everybody, be kind, if you can't say anything nice, don't say anything at all, regret nothing. Some were more practical - always wear underwear, pay your TV licence by direct debit and never eat yellow snow. Words to live by. Perhaps the best was from Paul, who advises us all to come to GoodGym.

Before that we had a great start to the evening welcoming Alex, Phoebe, Andy, Phoebe, Hannah and Bronwen. Great to have you run with us - give them a cheer GoodGym!

It had been a fabulous weekend of running from the Wandsworth crew. Put your hands together for Paul, Hannah, Emily and Daniel who all took on a 10k race in Hyde Park, while Morgan and Amy smashed the hilly Crystal Palace 10k. Loads of you took on missions to make other peoples' lives better, while parkruns were also really well attended. If you're new to parkrun they are free, timed 5k runs on Saturday morning at 9am across the country. Great for improving those times and fitness, and you'll always see a GoodGymer there!

Our task tonight was at Harding House, a residential home for deaf people with learning difficulties in Wandsworth. They have a beautiful big garden for the residents to enjoy, but it needed a bit of love. So after 1.7kms of quick running we found ourselves with spades, forks, bin bags and gloves, ready to tackle the space. After half an hour of hard work the place was looking much tidier, with the beds dug over, weeds eliminated, tiny fences restored and patio swept.

Just across the road Wandsworth common was the perfect spot for our fitness session. Tonight we were taking on Tabata, a series of hard exercises for 20 seconds a time, with a 10 second rest in between each set. The idea with this workout is that intense exercise over a short period of time increases your heart and metabolic rate so your body continues to burn fat after you've stopped working, it ups your aerobic endurance and is an efficient session if you've only got a short window of time. It was certainly tough, with frog jumps, side planks, mountain climbers and lunges featuring heavily. But 12 minutes later we were done, with only a short run home left ahead of us.

Finishing off the night with our Wandsworth tunnel of joy, we stretched it out and discussed our mission this weekend (which is open to everyone, whether or not you're mission verified). Next week we've got more doing good and getting fit, so sign up here!

We're over half way through our January challenge team, and we've still got a way to go - although we're smashing the distance, with 118 out of 241 good deeds done, we're just under half way there. If you needed any more encouragement to get out there and do good, then this is it! Also, if you have any friends who are interested in getting into GoodGym, but not sure what it's all about, then point them towards our starter session on Thursday. Everybody's welcome!

It's been a very busy week in Wandsworth, with some great park run performances. Paul raced 10k at Dorney Lake, while a few other Wandsworthers did the monthly long run that GoodGym is putting on in the run up to the London marathon. If you're interested in the next one, which starts from Ealing on the 11th February then do sign up - everybody is welcome! There are also a couple of races coming up on the 4th March; the Big Half and Herne Hill Harrier's 10k. Let me know if you're interested in either.

We had some very special guests last night in the shape of Peter from Enable and Wandsworth Council, and Peter Garrido from Sky Sports. Last year GoodGym Wandsworth had the honour of winning a prize at the Active Wandsworth awards, and the guys came down to take a little video of us at work.

As we warmed up outside we had a quick chat about what motivates us to run. For loads of us it was to support mental health, for others it was to see friends and make us feel good, and for some it was the thought of those medals that gets us out the door.

It was a very short run to our task tonight at the amazing Devas Club, an organisation that supports the youth of Wandsworth's physical and mental health. So after a quick run up to the common we had a few minutes of interval file running to really warm up before heading back to the centre. Our job there was to move a load of furniture from the building into the skip they had brought in fr the job. After only 20 minutes of lifting and shifting, the skip was full and the place was looking a lot tidier. Well done team, it would have been massively time consuming and hard work for the volunteers at the centre, who were able to focus their time on the young people instead, while we managed to get it done in no time at all. The power of the many!

Job done, we smashed through a very quick pyramid of exercises, looking mainly at glutes and our lower body, before running back up to the common to do a session on ABCs (agility, balance and coordination) plus some sprinting. Of course, we couldn't finish off the night with a neglected core, and everybody put in a solid minute of plank. Fantastic job.

A quick run downhill (for a change) to our starting point, with a Wandsworth finish and a nice few stretches saw the end of the night. And a great one it was too! Well done everybody for all the hard work. Next week we're off to help out a residential home for deaf people, sign up for more GoodGym fun here.

NINETEEN NINJA @GGSHEFF RUNNERS RAN 3KM TO HELP A FAMILY OF SIKH ASYLUM SEEKERS FROM AFGHANISTAN PREPARE THEIR BACK GARDEN FOR GROWING FRUIT AND VEG WITH REGATHER

As the rain began to fall, we set off from our base of the Showroom Cinema after giving a warm and hearty welcome to two new runners this week; LIZZIE & HELEN.

Give em a Cheer!

With SENSATIONAL STEVE as our back marker we set of into the damp eve toward our destination; the back garden of a family of Sikh Asylum Seekers from Afghanistan near to Regather who will be helping them to grow their own fruit and veg in the coming seasons.

After an entertaining brief from GORGEOUS GARETH we got tooled up including the necessary PPE (gloves) and got to work moving wood, bricks and slabs, digging out roots and leveling the ground ready for the planting that will come next.

We finished in the dark, making it a little harder to see the impact we had.Rest assured it was huge and we were kindly rewarded with tea and cake from the family before setting off back into the drizzle of the night.

On route back we took advantage of the underpasses of Sheffield using them as shelter for our fitness session which this week involved runners working in pairs with one person wall sitting whilst the other sprinted to the other end of the underpass and back to tag their partner. We went hard for 3 rounds.

GREAT WORK TEAM!

On return to base we found a sheltered spot to stretch and saved all announcements until we were inside in the dry and had a drink in hand.

Note to all. as we saw last night the seasons they are a changing so next week please do bring a jacket and a head torch if you have one.

All across London last night the beer gardens were heaving, barbeques were being lit and naps were being taken as the bank holiday drew to a close. But not in Wandsworth, where, despite the gorgeous weather, 28 runners dedicated the evening to doing good and getting fit. What a brilliant bunch.

We had the pleasure of welcoming several lovely new faces to the group. Give a big cheer to Emily, Clare, Holly, Jenn, Paul and Emily.

While you're in a cheering mood, why don't you nip over to David's page, where you'll find out about the fourteen good deeds he's done this month, and have a gander at Chris' epic strava profile which shows he has smashed out no less than a huge 268 kilometres this month. Brilliant stuff!

After we met at the BAC and found out what we all like to do on a bank holiday (napping, running, eating, beer), we marched down to the Latchmere pub who were kindly looking after our bags tonight as our usual start location was closed for the holidays. We then popped over the road to our task at St Stephen's church.

Our job tonight was a big 'un. While one group started weeding down one side of the building, another team began tackling the forest of weeds on the other side. Check out the photos for one of the most impressive before and after shots ever. Another few runners took to the loos to do a spot of painting, while a couple more of us ascended ladders to clear the blocked gutters. Within half an hour the difference was more than noticeable, and the church wardens were really pleased with the jobs that would have taken them a long time to get done. As a bonus, we were serenaded with Paul Simon's greatest hits from the lovely chap next door.

Job done, we put ourselves in the very capable hands of ace new Woking trainer Nick who came to visit us and put us through our paces in a tough fitness session. With a set of pyramid drills that featured jump squats, burpees, and reverse crunches all interspersed with sprints, our heart rates were soon up. We ended the fitness section with some core work, and a run back to the pub. Thanks Nick!

We finished up hot, sweaty and having done some real good for the community. All that was left to finish the night was a bank holiday social. Well done team! Next week Nick will again be leading us through the run, don't miss out by signing up here.