With lighter evenings for our runs it's finally starting to feel like Spring time.

Tonight, we returned to Cwtch Together to help once more...It was time for a wipe down and clean up inside the hall to get those grubby marks from the radiators, doors and walls wherever possible. Inside were our task organiser, Sarah along with Imy, Lucy and Benjamin, whilst outside were Darren, Andrew and Dylan sweeping and weeding down the side of the hall. Finally, around the back and battling the carpet of nettles were Lucy, Su, Dylan and Jonathan.

It was all go against those pesky nettles as the group were hard at work with secatuers, loppers and shears, then rakes and spades were the tools of choice. Wait.......is it time?

Learning Time

Urtica dioica L., also known as stinging nettle, is a perennial plant. It is a plant that’s edible and has nutritional and medicinal properties. Young leaves can be used to make curries, herb soups, and sour soups. The root of the stinging nettle is used to treat mictional difficulties associated with benign prostatic hyperplasia, while the leaves are used to treat arthritis, rheumatism, and allergic rhinitis. Its leaves are abundant in fiber, minerals, vitamins, and antioxidant compounds like polyphenols and carotenoids, as well as antioxidant compounds like polyphenols and carotenoids. Stinging nettle has antiproliferative, anti-inflammatory, antioxidant, analgesic, anti-infectious, hypotensive, and antiulcer characteristics, as well as the ability to prevent cardiovascular disease, in all parts of the plant (leaves, stems, roots, and seeds). Stinging nettle improves fish reproductive performance, making it a cost-effective aquaculture plant. Fertilizer and insecticides can be made from the plants.

So maybe it's time to rethink the classic "stinging nettle".

See you all next week - get signed up - here

At long last a dry looking Tuesday, Daylight during the run out - Spring is most definitely on the way.

Croeso

To our two new runners from tonights, Charlotte and Alex. It was great to have you along for the run and the task, hope you enjoyed it as much as we did.

Two different routes tonight to mix it up as we made our way out with T's emblazoned with the goodgym for all to see, a good temperature = crew on brand! Cwtch together is a great regular run for us now, and we always enjoy helping out there - it's been so wonderful to see it develop over the years. You can see what they are about here

Tonight was all about the prep for Spring, as the nicer weather looms ever nearer, the children and young people will want to run around the outside areas even more. So, to action........

• Remove the weeds at the bottom of all the fencing
• Reattach a board to the bottom of the front gate
• Clear up the leaves from the side of the building
• Lay two bags of white pebbles at the bottom of the fence (look for the gaps)
• Mow some of the lawn......

Mow the lawn at night?

Yes, you did read correctly. Thankfully we have the ever trusted Bat Lights....No to be confused with the Bat Signal.

With no time to spare, everyone got busy, let's see how much we can get done. Michael even joined in tonight tackling the mowing duties as much as possible. 30 minutes went by before we knew it, and we had managed most of the list, with some of the lawn still to do. We had saved time with the grass by mowing without a grass catcher on the back - and letting the clippings remain on the garden for those wonderful worms that we learnt about in a previous report.

https://www.goodgym.org/reports/u-leaf-t-me-up

Learning Time

• Grass clippings contain 4% nitrogen, 2% potassium, and 1% phosphorus along with small amounts of other plant nutrients.
• When decomposed, grass clippings also serve as a food source for microbial life in the soil - including our friendly worms.

Thanks All, see you again, same time next week.

On a very windy evening 11 goodgymers went to help a local charity. It was blustering on the run, but not so bad when the wind was behind you!

Michael arrived with a bag of litter pickers, just because. They are almost becoming part of the Cardiff goodgym kit now.

Tonight we hit our target for the January Challenge of 100 deeds. Well done everyone, and let’s see where we can get too with the remaining days in January. We are now on 107

Smashed it

Tonight we were heading around the back at the wonderful Cwtch Together to tackle the overgrown brambles and the weeds in the walkway. It had been nearly a year since we undertook this task last, and at first glance it seemed unachievable. But goodgymers will NOT be beaten.

Michael and Sophie were first in, sweeping the brambles away with legs, cutting the bases and sweeping out walkway. Next in were the Dylans, the Lucys, Jonathan and Emma. The brambles were cut quicker than they could be bagged, a Buddleia was also removed before it grew back too much. Flo, Martin and Ben had gotten to work in the walkway, clearing away the 'weeds'.

After 30 hard minutes of volunteering, it was time to put the tools away and get a group photo before heading back.

An interesting conversation at out post run social as one of the team was taken with a crisp bag - yes, you have read that right. Brown Bag crisps (other brands are available) use the same letter B for two words, WOW amazing.

This led to the conversation of how to make the colour Brown, on to Primary colors (or not), secondary colors etc. So, to put an end to the debate

In some rather blowy winds tonight, we met up once again for a goodgym session. After a couple of weeks break for most of us, it was lovely to see the smiling faces back for a brand-new year.

And of course, a NEW CHALLEGE – that’s right you goodgym crew, we have our JANUARY CHALLENGE officially started.

The Challenge that we have set for Cardiff is as follows:

• 100 deeds to be completed, so the more of you that we can get to a task the more chance we will have of hitting our target.
• And, a 1500km to be run, walked – so don’t forget to log those activities and connect your Strava to your goodgym profile.

2 groups today with joggers and walkers alike, some of us decided to take a longer route and make the most of that first group run ‘feeling’. Oh and what delights awaited us.......

For the first time, tonight we were setting up for the play group......

Waaaaaaaaaaaaa toyyysssss

First, remove the gaffer tape from the floor for a good clean. Next, lets get those tables out from their sleep and throw them around the room (figuratively). Now for the fun, it’s time for a goodgym chain, as we pass the soft play, mats and toys from the storage unit into the hall.

And the skies open and weep at the joy that we feel on this task.

Now to get set up, toys are flying, stories are being made as they are placed so very carefully. We did get slightly carried away with this task and spent a bit of extra time.

But it was

WORTH EVERY EXTRA MINUTE.

It will probably be no longer than 20 minutes before it’s all over the floor, but it looks good for those young people when they arrive. We have plenty up on our site now, including some weekend community missions with Global Gardens, or a lovely litter pick stroll through Bute Park. I’m also adding some sunset runs too so keep an eye out for the next group e-mail for more information.

Until next time.

7 Spooky Volunteers met up, even with the threat of rain.

Rain cannot stop the Zombie....

But wait, what's this I see.... Witches and the one and only....

Harrrrrrryyyy Potttttter

To the goodgyming, we ran through the wet streets, trying not to frighten people. Our tasks tonight, cut the 'spikey' brambles in the garden...... In the RAIN. Help to tidy up the store room and make space for a new storage unit.

It wasn't long until the timer ran out and it was time for a trick or treat.....

Treat please...

Double, double, toil and trouble; Fire burn and cauldron bubble. Double, double, toil and trouble; Something wicked this way comes!

Eye of newt and toe of frog, Wool of bat and tongue of dog, Adder's fork and blind-worm's sting, Lizard's leg and howlet's wing.

Thanks to all that braved the very changeable weather tonight. A special welcome to our newest member, what a night to come out for your first goodgym run

CROESO Matilda

No one was sure what the task would be tonight until we arrived and had a chance to review the weather. Spoiler alert – the review for today’s weather.... Awful.

Thankfully, the rain stopped enough for us to get outside and do some manual work, the goodgym exercise at work indeed.

• Digging the soil, removing it in bags (to be carried) eventually we will be able to level the ground so that children can’t climb over the wall.....
• Weeding with those trusty secateurs, a thing spiky, prickly that could cut will be cut! #harshvegan
• Strimming.... Of sorts, Dylan seemed to fight the strimmer just as much as strimming the grass.. Luckily, it was just the worst overgrown areas to do.
• Michael the new grass hairdresser, shearing the edge of the lawn to make it look a bit tidier... What’s this, an Area Activator with a blister.....

We were able to spend a bit more time here tonight as the run went quicker than planned, we even had time to arrange our return visit. I’m very excited to announce that it will be a Halloween Run, as it falls on a Tuesday... Costumes / face paint optional, but very very much encouraged.... I’m thinking Frankenstein’s Monster..... What are your thoughts?

You can sign up to the Halloween run HERE , or look at the full list HERE.

See you at a run / task soon... Don’t forget we do have walking options available at some tasks, read the description to see. You can also meet us there if that’s easier, or cycle of course. All active travel is welcomed at goodgym.

Tata for now

#BetterTogether