Well, we could not have asked for a better morning to take on our first ever volunteer headliner spot at Hove Promenade Parkrun.

12 Brighton GoodGymmers made their way down to the gloriously sunny Hove seafront to volunteer at the popular Saturday morning event, which requires a minimum of 40+ volunteers each week to run safely. Our headliner spot came at a great time too, as only last week the event organisers had to cancel last minute due to a lack of numbers.

Most of us took on the very important role of marshaling along the route, guiding runners and perhaps more importantly, cheering them on. First-time parkrun volunteer Liam even said that "shouting words of encouragement at random runners" may be his new favourite hobby, and we don't disagree!

Ruth and Ben get brownie points for arriving super early to help with the set up, while Stefania gets an honourable mention for making it in time despite sleeping in....

Perhaps the gold star of the mission though should go to our very own furry GoodGym mascot, and the best good boy there is...Cody :)

Helping to create a range of healthy, colourful salad dishes for the members of the Choir With No Name and their volunteers. (About 40 people in total.) Mostly washing, peeling and chopping vegetables and chatting with the other "Kitchen Ninjas"! Full menu - 3 bean salad with new potatoes, grated raw beetroot and tomatoes and cucumber

Yesterday, new GoodGymer Lynn and I teamed up with lead chef and fellow GoodGymer, David, to cook a vibrant meal for the Choir with No Name. On the menu was a colourful, vegetable-packed dahl served right after their Monday rehearsal, giving everyone a perfect opportunity to "eat the rainbow." Not only did I learn the true meaning behind that colorful phrase, but I also picked up a brilliant shortcut for peeling garlic quickly!

"Eat the rainbow" is a straightforward nutrition concept centered on plant pigments. The vibrant colours in fruits and vegetables come from powerful phytonutrients and antioxidants, with each colour profile offering unique health benefits:

• Red foods (like tomatoes and grapefruit) contain lycopene, which helps protect against certain cancers.
• Orange foods (like squash and carrots) are packed with beta-carotene, which converts to vitamin A for healthy skin.
• Yellow foods (like sweetcorn and yellow peppers) provide carotenoids that actively protect our eyes.
• Green foods (like broccoli, kale, and spring greens) deliver iron and energy-boosting compounds to help prevent anaemia.
• Purple foods (like aubergines, red cabbage, and blueberries) offer anthocyanins, which serve as excellent anti-agers.

Energised by the prospect of this colourful feast, the choir beautifully rehearsed the repertoire for their upcoming summer gig with Soul in the City on Saturday 18th July.

The Ship Song - Song by Nick Cave from the The Good Son Album 1990

*Come sail your ships around me And burn your bridges down We make a little history, baby Every time you come around

Come loose your dogs upon me And let your hair hang down You are a little mystery to me Every time you come around