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!

Apparently yesterday was officially the most depressing day of the year.

Not on Wandsworth's watch! We kicked Blue Monday's ass with some random acts of kindness, a couple of brilliant community tasks, an abs blast, a pilates session for runners and some speed work.

We started off the night with one of our favourite things - welcoming lovely new runners to the group. Let's give a massive cheer to Fraser, Nicole, Matthew, Amy, Jessica, Lois and Charlie. Great to have you all with us - hope to see you next week too!

We also congratulated all those super park runners who got out there on Saturday morning. If you haven't done a park run yet, check it out like the 130 000 runners did last week, and prepare to get hooked on the free 5k time trials that take place all over the UK every Saturday morning at 9am.

We had a recap on our January challenge which is getting there. We have a goal of 241 good deeds and 1200 kms this month, so please get linked to Strava and get those good deeds clocked up! A huge well done to everybody who has contributed so much already.

To counteract Blue Monday, we decided to release a kindness bomb on London. Everybody picked out a different random act of kindness from the bag of joy on their way out to the warm up. Our job was to do 43 separate nice things over the course of the week to cheer other people up. We'd love to hear how they went!

During our warm up we were joined by the lovely Laura, the new Tower Hamlets trainer - welcome Laura! - and after a quick knees up to get us warm, we set off for Battersea. It was a short run there, split up with a few conditioning exercises, and we soon arrived ready to tackle a deep clean of the Venue community centre, and to clear a much neglected tunnel.

Hadas, who manages the community centre, told us about the incredible projects the organisation runs. Once a month the team there goes out in the night with hot food and drinks to support the local homeless people. This couldn't be more important in the winter months, so if you'd like to help out then let me know. This great place also puts on Feast and Film nights, where food that would otherwise be thrown away gets made into delicious meals by the brilliant Hadas, and a film (usually highlighting an environmental issue) is played. This community centre is massively important in bringing together the local community, so it's great we can get involved.

While one team set about giving the kitchen, fridges and bathrooms a good clean, the other half nipped down to the a nearby tunnel. This underpass is often a real mess and uncared for, so we set about sweeping, clearing and tidying the place up. After 20 minutes of work it was spotless. Well done team!

While we finished our jobs, we smashed out a quick five minute abs blast before running over to Battersea park where professional pilates instructor Laura took us for an intense pilates for runners session which saw us effectively work our lower body and core. This is really important for good running form and to prevent injuries, so thanks very much Laura!

We also knocked out a bit of pace work during our run back to the Arts Centre, saving something in the tank for that last hill. We needed a good old stretch after all that work. Finishing off the night sweaty but happy we turned Blue Monday a lovely shade of GoodGym red.

Well done everybody! Don't forget that next week we have a special run. Would love to see you there!