Nine nimble GoodGymers attended an online strength and conditioning training session.

The aim of the session was, as always, to stay connected during lockdown while staying active together. After a quick welcome and catch-up, I led the team through a series of exercises that will help them run stronger and (hopefully) stay injury free. By incoprorating these kinds of exercises into your weekly routine, you'll see a clear boost in your running.

As usual, the team got stuck in, committing to those lungs, squats and abb crunches. The single leg superman proved the most tricky, but also the most fun, of all the exercises. We finished the session with some lovely stretches.

It was great to welcome newbies Emma and Martin (Emma, Martin didn't sign-up so I don't have their email address and can't add them to this report without it!!!). As well as saying welcome back to James who has still only met us online so far.

Roll out the star spangled banner and put on your cowboy boots, this week's lockdown social on Satuday night is a Thanksgiving Quiz all about the US of A! Our Quiz Master Jo will be posing fun and fiddly questions, American themed foods, drinks and outfits are all encouraged. Let Jo you'll be there by signing-up here.

Next week: You decide! Do you want a virtual fitness session, a solo IRL challenege, a "together apart" Community Mission of something else? Let me know your thoughts and keep your eyes glued to this page and the weekly newsletter for updates.

With Liverpool hitting the top of the covid charts (the only competition I don't want to win!) we are staying IN to work OUT.

Keeping our community safe while thriving is our number one goal right now. So while we work on strategies to get back out there into the community in a covid-safe way, we're staying connected and keeping fit via the magic of the internet.

After a summer away from the gym and enjoying running and hiking without cross-training, my body was groaning as we work on strengthening and conditioning for legs and core. I reckon everyone else was feeling the burn too!

A big lockdown welcome to James for whom this was their very first GoodGym session. We hope you enjoyed it, even though it isn't exactly the norm for us!

Well done to everyone who got off the sofa to workout with our team.

NEXT WEEK: I've set a challenge for you, which means its time for some solo fitness and do-gooding. Find out more, sign-up and get started here.

DON'T FORGET: Ourvirtual, super spooky Halloween social on Saturday. Let Mat know you'll be there by signing-up here.