Yo shore-ty it's your berthday

GoodGym sprinkled some hump day magic last night as we took to the streets in our weekly get fit and do good session.

Before our warm and productive run down to Kew Bridge to help with a much-needed plastic pick last night, we did a very quick run through of the week's news:

• Well done Andy for smashing a super hilly and aptly named Hellfire 10k!

• If you fancy a free timed 10k from Chiswick Bridge, then check out this race which is held every last Sunday of the month.

• If you're up for the Shindig this weekend there are still a couple of places left after some last minute drop outs. Email ed@goodgym if you fancy a weekend full of GoodGym!

After our warm up and a discussion about all the lovely things we're doing and great places we're going this summer - Poland, the Cotswolds, London parks, France and beyond - we set off at a fair old clip towards Kew Bridge where we were met by Paul, who set up In the Drink.

Hearing that 65% of the rubbish in our waterways was food and drink packaging, Paul started this amazing nonprofit scheme that aims to reduce plastic pollution in our waterways caused by riverside bars and events and reduce the use of single use plastics. We were given litter pickers and buckets, and got started with the plastic pick, focussing on the micro plastics that make their way into the waterways and fishes' bellies - and ultimately ours.

Along with the fun game 'who can pick up the most cig butts in one go', prizes for the most disgusting finds go to Natasha and Michelle for some unmentionables, highly commended runners ups are Luis and Jamie for the ear plug, and general mentions to the slipway crew who fought the good fight against cotton bud plastic sticks. Grim. But considerably less grim than when we started, so well done team!

As a reward for all that hard work we got to do some Tabata for our fitness session. Yay! This high energy workout of 20 second drills is so good for increasing aerobic capacity and fat burn even after you've finished the workout. Two rounds later and everybody was feeling it - great work!

A nice run back to base along the river later and we were ready to stretch down. Next week Hammersmith trainer extraordinaire Beth will be leading you to a local primary school to help out with a list of jobs. You can sign up for all the fun here!