Motivation

FitFun Couch to 5k – Free Course For The Community

Have you ever thought about taking up jogging but would like a little extra help? Our FREE community FitFun Couch to 5k course could be ideal!

FitFun Couch to 5k is a community engagement initiative. Our experienced team of professional coaches are here to help locals improve their health. We do this in 10-week blocks, supporting participants through a well-designed programme of training. The plan begins with short interval jogging mixed with extended walking. Over the weeks, we lengthen your running time and reduce the walk phase. Eventually, building up your fitness to run 5 kilometres.

Who Is The Course For?

The Couch to 5k running structure is a popular method of getting less active people to exercise. It also enables former runners to get back into running safely, as well as non-runners to start from scratch. But even still, at FitFunActive, we know just how hard it can be to lace up your trainers and head out of the front door. Without further guidance and support, motivation can wane, which inevitably is where many give up on their exercise goals. Quite the opposite, our course has helped hundreds of people over the years to build up or regain their running capabilities in a safe, educational, and motivational manner. Therefore, we take great pride in our FitFun Couch to 5k course.

Why FitFun Couch to 5k Works?

We at FitFunActive are invested in providing accessible exercise opportunities within our community. Furthermore, we regard running to be a very accessible form of exercise. However, many of us find it challenging or avoid it out of fear, especially when we feel unfit. We have witnessed the transformation in confidence that our well-structured training has on people. Partly because we emphasise starting steadily. So, as a result, your body and mind adapt better. We believe this approach minimises the risk of injury by slowly introducing prolonged impact exercise. In addition, you build confidence early with small, easily attainable jogging targets. As the weeks progress, so too does the demand on the body. For example, in the first week, we commence with one-minute jogging intervals. In week two, you’ll be expected to jog for 2-minute intervals.

Our work has continuously inspired people to take their fitness to another level. Thus, our FitFun Couch to 5k course could be the foundation you need to build or rebuild your fitness. We have a proven track record of helping beginners become confident runners. With that in mind, why not join us and be a part of an ever-growing exercise community?

When Does The Course Start?

The course begins on Thursday, 11^th January 2024, and runs over a 10-week block. Each Thursday, we meet at 7pm for our group run on Streatham Common. In addition to the Thursday evening runs, we will support your progress with a 10-week training programme. On this plan, you will be encouraged each week to do a couple of independent workouts in your own time.  Finally, the course will culminate with a local park run on Saturday 16^th March 2024 at 9am.

How Do I Register?

FitFun Couch To 5k is a free community project, and we want to encourage everyone to get involved. However, we require you to be present for the first three classes to complete the course successfully. Plus, you must also carry out at least 80% of the course to cope safely with the demands of the exercise.

To register for our couch to 5k, please fill in the form below. We have 50 places, but spots do fill up very quickly on our courses. So do register early.

Registration closes on Thursday 4^th January 2024.

So let’s do it! Let’s get fit. Let’s have fun while doing so. Our committed team of trainers at FitFunActive are ready and waiting to help you reach your fitness potential in a fun and supportive atmosphere.

When you are motivated, you are driven and more determined to strive toward the health and fitness goals you set for yourself. You don’t suddenly believe that everything is easy, but you know that you are prepared to do whatever it takes to achieve your goal, regardless of the challenges that it poses.

For those who have hopes to kickstart or reignite an existing exercise regime, it is worth keeping in mind that many health experts believe it takes 21 days until your routine becomes a long-term habit. So in order not to lose hope, the first 21 days are crucial.

The Key To Long-Term Exercise

There are several articles with varying tips on how to obtain good habits. Advice on this ranges from getting a gym membership to writing down a well-defined set of fitness goals. Another example is giving personal rewards for accomplishing your ambitions. Whilst these are great for getting started, they do not hold the key to long-term motivation and commitment. A regular exercise routine can be extremely repetitive. Repetition can be dull and will eventually bore the average person. In many cases, even the most self-motivated experience boredom.

Joining a gym, finding a workout partner, and documenting fitness goals is a good start. However, it won’t exactly keep a person motivated three months down the road. In time, most people will start thinking hard about all the ‘enjoyable’ things they would rather be doing. At which point the fight ends in defeat. So, what’s the key to long-term exercise motivation?

Components of Motivation

There are two elementary components, fun and variance. Motivation is usually driven by the desire to accomplish something. It is then kept intact by continuously stimulating the mind. If the mind isn’t aroused, it will rapidly lose the willingness for the original goal. To create a desire for exercise, you have to stimulate your mind by making the activity an enjoyable and adventurous experience. Which is precisely what fun and variance add to a long-term exercise routine.

Have Fun

Fun – Treating exercise like hard work is a self-fulfilling prophecy. Staying motivated isn’t hard if you approach your training with an open mind. Be flexible and let yourself have fun. Eventually, you will realise that you’re enjoying working out. Before you know it, you will be looking forward to exercising. Working out with others can be a great way to fuel your drive. This does not necessarily have to be a big organised competition. It can be a local group setting that focuses on fun and inclusive exercise. Simply put, a place creating space for adults to have fun while exercising.

Vary It

Variance – Keep things fresh! No matter how captivating the activity is, if it is performed in repetition over several weeks, it will ultimately become a dreadfully dull experience. Do a variety of different routines each week. Your gym has numerous exercise machines, free weights, and pieces of cardio equipment. Ask a trainer for help if you need to, or be adventurous and figure it out yourself. Watch other people and learn. Make sure you start with light weights or slow-speed settings when unfamiliar with a piece of equipment. Start randomly alternating through them weekly, doing 3 or 4 sets of 3 or 4 exercises a few times weekly. Never do the same movements in the exact order two weeks in a row.

Tabata timer apps are great. You can manipulate these in various ways to suit your fitness level, such as the duration of an activity, recovery times and the number of rounds performed. Also, mix up your exercise surroundings by having some indoor and some outdoor activities. Keep your mind stimulated.

So there you have it… to reach that point where exercise adherence becomes long term, seek out fun, whilst keeping things fresh!

Well, these last couple of years have been tricky for health and fitness! Where have you stood, or possibly sat, in the course of the pandemic? During the lockdowns, many started with great intentions; out walking more, taking up Couch to 5K, doing home workouts and cycling. Alongside this, there seemed to be more ‘evening comforts’ than usual. But with lockdowns, hopefully, a thing of the past and it feels like there is an extra urge to make physical, mental and social health nothing less than a priority.

With this in mind, we are proud to announce our FitFunCouchTo5k course, which starts January 6th 2022. If you have thought about taking up jogging but would like a little extra help, our community project is ideal. In particular, we have a proven track record of helping beginners progress to become confident runners. Therefore why not join us and be a part of a post-COVID 19 exercise community.

Couch To 5K Challenge

We believe running to be a very accessible form of exercise. However, many of us find it challenging or avoid it out of fear, especially when we feel unfit. On the contrary, we have witnessed the transformation in confidence that our well-structured training has on people. Furthermore, our work has time and time again inspired people to take their fitness to another level. Thus FitFun Couch to 5k course could be the foundation you need to build or rebuild in a post lockdown world.

When Does The Course Start?

The course begins on Thursday 6th January 2022 and runs for ten weeks. We will meet every Thursday from 7 – 8 pm, on Hilly Fields, until Thursday 3rd March. The course will culminate with the Chase The Moon Olympic Park 5K on Wednesday 9th March.?

What can you expect on the Couch to 5k Course?

FitFunCouchTo5K is a voluntary project for which we are giving our time to invest in our community’s health. We support participants through a well-designed programme of training. The plan begins with a combination of short bursts of jogging with extended walking. This stage is all about confidence building. Also, the gradual start allows your body to adapt better. With this approach, we minimise the risk of injury by slowly introducing prolonged impact exercise. As the weeks progress, so too does the demand. For example, in week Two, you’ll be expected to jog for 2 minute intervals. In the third week of the programme, the effort increases to 4-minute bouts. 

Requirements and Registration 

To register for our couch to 5K, please fill in the form below. We have 100 places, but spots do fill up very quickly on our courses. So do register early. Whilst FitFun Couch To 5K is a free course, there is a £24 entrance fee for the Chase The Moon Olympic Park 5K on 9th March. Also, please note that there is a requirement to be present for the first three classes to complete the course successfully. Plus, you must also attend at least 8 out of 10 Thursdays to cope safely with the demands of the exercise. We are ready and waiting to help you reach your fitness potential in a fun and supportive atmosphere.

Well, these last few months have been tricky for health and fitness! Where have you stood, or possibly sat, during the lockdown months? Many started with great intentions; out walking more, taking up Couch to 5K, doing home workouts and cycling. Alongside this, there seemed to be more ‘evening comforts’ than usual. But with lockdown coming to an end and all legal limits on social contact drawn to an end in June, it’s almost like we’re at the start of a New Year. Therefore, it’s a great time to focus on our post lockdown health and fitness!

With this in mind, we are proud to announce our FitFun Couch to 5k course, which starts on September 9th 2021. If you have thought about taking up jogging but would like a little extra help, our community project is ideal. In particular, we have a proven track record of helping beginners progress to become confident runners. Therefore join us and be a part of a post lockdown exercise community. Thus sharing in a journey towards greater health and fitness. This is a free project for which we are giving our time to invest in our community’s health.

Couch To 5K Challenge

We believe running to be a very accessible form of exercise. However, many of us find it challenging or avoid it out of fear. Especially when we feel unfit. On the contrary, we have witnessed the transformation in confidence that our well-structured training has on people. Furthermore, our work has time and time again inspired people to take their fitness to another level. Thus FitFun Couch to 5k course could be the foundation you need to build or rebuild in a post lockdown world.

When Does The Course Start?

The course begins on Thursday 9th September 2021 and runs for ten weeks. We will meet every Thursday from 7 – 8 pm, on Hilly Fields, until Thursday 4th November. The course will culminate with the Chase The Moon Olympic Park 5K on Wednesday 10th November.

What can you expect on the Couch to 5k Course?

We support participants through a well-designed programme of training. The plan begins with a combination of short bursts of jogging with extended walking. This stage is all about confidence building. Also, the gradual start allows your body to adapt better. With this approach, we minimise the risk of injury by slowly introducing prolonged impact exercise.

Requirements and Registration 

To register for our couch to 5K, please fill in the form below. We have 60 places, but spots do fill up quickly on our courses. So do register early. This is a free course; however, there is a £22 entrance fee for the Chase The Moon Olympic Park 5K on 10th November. We hope and advise participants to try to make as many of the sessions as possible. But there is a requirement to attend the first three classes to complete the course successfully. 
We are ready and waiting to help you reach your fitness potential in a fun and supportive atmosphere.

As it has been for many years, January would typically see us hit the ground running with our Community Project. This ten-week Couch To 5K course is a FREE project which we deliver voluntarily.  It is our way of reaching out to the community and helping people to become more active and social in a safe and friendly environment. Unfortunately, these are precisely the factors which have been compromised by COVID-19.

Agonisingly Close To The Finish Line

At the start of the Pandemic in March 2020, we were in week 8 of our 10-week running course. Along with all fitness clubs, FitFun sadly had to cease face to face activities. Almost one year on and although restrictions have eased a bit; we still cannot restart normal club activities as the government rules currently don’t allow it.

The Tough Decision

We have looked into the possibility of organising small running groups of 6 people. However, for insurance reasons, this would prove not easy.  Specifically, we would need to set up a Covid-19 coordinator, carryout COVID-19 risk assessments, and bring in more coaches. Insomuch as this is voluntary we have found it challenging to get the help we need. Add to all of this, dividing up into small groups goes against our aim of bring more people together. As a result, we have made the tough decision not to schedule any official FitFunRun courses for the time being.

Run With Friends

Running is probably the most accessible form of exercise. However, for many of us, it is also a very daunting one, especially if we feel out of shape or unfit. We believe our FitFunRun training works because it starts with a mix of running and walking,  gradually building up fitness and stamina. This allows the body to adjust to the impact of running slowly. Week one for new runners will involve running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start. Running in a group has proven benefits, it increases your commitment, you gain a sense of camaraderie, it boosts your mood, and it is generally more fun! We fully appreciate the mental benefits of running with friends, and so we wanted to provide you with our top tips for running under the current restrictions.

• Maintain at least a 2m distance from the other runners at all times.
• Running in groups through towns and built-up areas is not advisable due to the number of people you may encounter.
• Many people are understandably anxious regarding social distancing and to have runners coming towards them can cause distress. Therefore, announce your presence, slow down and keep at least a 2m distance whilst passing members of the public.
• Keep to the quieter paths where possible to keep interaction with others to a minimum. Stick to wider paths/roads that it is easier to pass people at the required 2m distance. Where this is not possible, be prepared to stop and retrace your steps to a suitable passing place.
• 2m is the minimum distance but the longer the distance, the safer it is.

Optimism For Future FitFun Running Courses

*Feel free to arrange group runs of 6 via the WhatsApp group on the understanding that this is in your capacity and is not a FitFun activity. Please do not make open invites that could cause more than six people to meet up. We encourage you to keep active as safely as possible. We hope to be delivering community running courses again very soon and look forward to seeing many of you once again!

Thank you for your understanding

This May Bank Holiday weekend; Saturday 4th to Sunday 5th was team FitFun’s second time at Tribal Clash, Portugal. Another opportunity to go up against some of CrossFit’s finest units. Ninety-Five per cent of the tribes were from an affiliated CrossFit Box. There were a number of countries represented; the Netherlands, Belgium, Spain, Portugal, Germany, and of course the UK, to name a few. The makeup of the teams in attendance was a lot stronger during this, the 3rd year of Tribal Clash on Portuguese soil.

Day 1 At Tribal Clash

Day 1 ended with us eagerly awaiting the Tribal Clash online Leaderboard scores to see whether or not we would make the cut to the next round. From 188 teams that started the day’s competition, only 144 would progress to event 8 the following day, after the results from the first 7 events had been tallied up. This year’s format was different as there were 50 more teams competing. This meant that each tribe was under pressure from the offset to ensure they did not fall behind, as there was minimal room for error.

Assigned to heat number 2, Team FitFun kicked off at 8:45 am. Event 1 was The Logworm Squats with synchronised burpees. Each team had 12 minutes within which to perform as many reps as possible (AMRAP) of the following exercises; 25 synchronised lugworm squats and 10 synchronised burpees, jumping over the lugworm between each burpee. This also included a 60-second window, taken at any time during the 12 minutes, to score bonus reps by completing 6 rope climbs. We managed to score 215 reps. The team had made a very good start to what would be a long day. Tribal Clash days tend to be long, hot and full of drama.

The Lead-Up

A week or so, leading up to our trip to Portugal we had plenty of drama; we were forced to make last-minute changes to the makeup of our team due to injuries and other circumstances which almost left us without enough members to compete. Bearing in mind we had 3 new tribe members who had very little opportunity to acclimatise to the team and event-specific practice, we were fortunate things came together.

It is often in our adversity that we discover how strong and resilient we truly are. We managed to put together what turned out to be a good, cohesive unit willing to go the extra mile for the benefit of the squad. Tribal Clash tested us physically, mentally and emotionally; the fact that our makeshift team pulled together was a testament to the character of the group.

Event 2

Event 2; team Swim & Run uncovered some of the cracks that the previous event left intact. Tribal Clash teams had to swim 500m with a rescue board before completing a 3k beach run. Points would be scored dependent on the total time the entire team took to cross the 3k finish line. The lower the score the better. As a group we had not practised swimming together, especially in open waters, never mind holding a rescue board. This was by far our toughest test. The sea had no compassion nor respect for anyone; so we had to depend on each other to pull, push and kick ourselves out of those waters in the hope that our stronger runners could claw back some valuable points.

We managed to not only catch up to but overtake some of the teams who were well ahead of us coming out of the ocean. Running on sand is exceptionally taxing on the body, even for those accustomed to running. A well-earned rest was needed; and some time to regroup and evaluate before we faced Event 3; the Atlas Stones.

Event 3

The last 2 additions to our tribe were Ryan and Ana. With the latter having barely enough time to book a flight and pack a bag, let alone sit down and watch an Atlas Stone lift tutorial video. Ryan had 1 training session with the team. It was these 2 that would impress the most during this particular event considering their late entry.

Event 3 belonged to Ana though. It was her moment to come alive in spectacular fashion. With her teammate down injured, she had no time to waste and no alternative that would benefit the team other than to go into beast mode and lift the 42.5kg weight set for the ladies (Jo, Dezh & Ana) as many times as possible, within her pair’s 2-minute window. She managed 7 reps. What a way to announce your debut at one of Europe’s toughest events. As a team, we managed 57 reps within 12 minutes. The men (Altesse, Darren & Ryan) lifted 66kg stones.

Events 4&5

We went into events 4 & 5 with great excitement, having put the disappointment of the rescue board swim behind us with a fantastic all-round team effort during event 3. Event 4 was a 6x 150m Sprint Relay around the arena, straight into event 5 which was the paired Wheelbarrow Walk Relay, followed by a team lugworm lunge around the arena. We had a time cap of 20 minutes within which to complete both tasks.

During the sprints, another team member picked up an injury but pushed through to ensure the team were well placed. This type of exercise selection gave us an opportunity to score maximum points as we felt that we were just as strong as any other team in this event. We scored some valuable points; clocking 4 minutes 20 seconds during the sprint relay and managed to reach 128 out of the 136 barrels around the arena during our team lunges. Each barrel represented points on the scoreboard.

Event 6

By this time it was around 3:30 pm. We had now been trudging around on the sandy beach for 7 and a half hours; having arrived at 8:00 am. Walking on sand is energy-sapping. Add to that the constant sun blazing above and you ask yourself if you are actually fully rested between events? Probably not, is the answer.

So we proceeded to event 6 an hour later; the team Stand Up Paddle (SUP) board race. Teams were given 7 and a half minutes to race around a marked course on the lake. Those that managed to arrive ahead of time we’re given the opportunity of a second lap to score maximum points; the rest were to return to the arena scoring much lower. Reminiscent of our attempt at the team paddleboard last year, unfortunately, we missed out on the second lap. Although we were marginally close; one of our team members thought they had heard the 10-second count down as we approached the finishing flag. This is definitely an area we must work on throughout the year. Being in or on water continues to be an area needing massive improvements.

End of Day 1

As we headed back to our bags, we had a feeling the scoreboard would not look favourable. With event 6 done and dusted, we were free to head back to our accommodation. Our eyes were fixated on the online leaderboard scores, waiting to see where we stood going into event 7 the following morning, and knowing how much ground we needed to make up. As the results from all the remaining heats were coming in, our position in the standings was constantly changing; but in the wrong direction. We went to sleep in 167th position. It would have to be an all or nothing approach to climb up 23 places.

Sunday morning we arrived back at the arena with mixed thoughts and emotions. On the one hand, we knew we had a mountain to climb, but of course, anything is possible, and nothing is truly over until the final announcement is made. We had congratulated and encouraged each other the evening before; recognising the challenges we had overcome just to be there and the efforts we had all made for the team. This was it. We had nothing to lose, we would either be taking part in event 8 or we would be watching it from the side.

Event 7

So onto event 7; The Sandbag Shift. Teams had to transport two 60kg sandbags and two short sandworms also 60kg, as well as themselves, down the lane and over a beam and back to the baseline, as many times as possible in 12 minutes. This event was as much a team task-oriented event as it was a fitness and endurance test. There was no time to rest, it was all hands on deck at all times, especially for us as we were chasing the 23 teams above us in the rankings. We kicked off this time around at 8:15 am, half an hour earlier than Saturday morning, and with less sleep; with the day’s events playing on our minds.

It’s impossible to know how well you are doing when you are just focussed on the task at hand. There’s no looking left or right or behind at the teams around you to get an indication. We carried, lifted and hurled the sand-filled sacks and our teammates over the beam as frantically as our bodies would allow in the time given. During those 12 minutes that seemed to flash by, we managed 10 reps plus an odd bag to score 101 points. Each rep counted as 4 bags plus 6 team members. To us, it seemed enough, but we were up against some really exceptional CrossFit athletes who train and compete in this manner throughout the year. More often than not it would be with the same individuals they came to Praia Almargem with. For us, it was another learning curve.

Champions

In all fairness finishing 156 out of 188 teams, as we did, in the end, this weekend, was the right result for where we were at the time and with the makeup of our tribe. We knew the task at hand was a very tough ask, but we were willing to walk the walk of champions. Champions never back down from the challenge set before them. Champions don’t make excuses but make an honest assessment of their performance based on their preparation and attitude. We know we have much more to give. We will be back. Is third time lucky? Tribal Clash 2020? Let’s go champ!

The Marathon Background

Legend has it that the Marathon began in 490 B.C when the Greek messenger Pheidippides ran from the battlefield of Marathon to Athens 26.2 miles. His assignment was to relay news of the Greek victory against the Persians. He uttered the words “We were victorious!” upon arrival. For Pheidippides it was a lonely run but on Sunday 12^th March 2017 we got to carry our triumphant message to the end with waves upon waves of supporters clapping and cheering us on. “Vamos Campeones!” this was our training run slogan, “Let’s go champs!”

Our team preparations began some 19 weeks ago. Scattered across London, a variety of characters, personalities and passions made up the group members. Before then, most of us had only seen marathons on TV and some of us knew people who had taken on the mammoth task of completing a Marathon. However living vicariously through someone else’s experience is one thing, actually embarking on your own journey to Marathon success is another story altogether.

On average it takes between 4 to 5 hours to complete a Marathon. Your mind and body are put through immense pressures. The challenge takes you through every emotion conceivable, from excitement to discouragement, ecstasy to despair, and from happiness to torment. Your mood can shift incredibly quickly as your thoughts start to play tricks on you. The voices in your head begin to drown out the loud cheers, the music bands and even the progression updates bellowing through your headphone speakers. You feel as if every injury you’ve ever had in your life comes to the surface, and now seems like a good time to cry.  

But one of the beautiful things to note about the Barcelona Marathon was in the efforts of the organisers to ensure varying fitness levels and physical abilities had the opportunity to live out their own life goals. For instance, it was very poignant to see a team on the course working together to get a group of wheelchair users around the course. Their selfless act encompassed the magic that often surrounds such a momentous event. Even amongst the bright colours on show, the razzmatazz and confetti, what touches you more is the beautiful human spirit on display. The genuineness in wanting to see someone other than yourself succeeding is the ultimate show of love and compassion. Yet even though a Marathon is a race of tens of thousands, it’s one that’s ultimately run as an individual.

While alone you have lots of time to think and those voices in your head keep speaking to you. The new energy you can receive at a water station can seem short-lived until you try hard again another 3 miles along the course to find the same enthusiasm to dig deep and keep going. It’s often been said that “the first 20 miles is just a warm-up”. Some have referred to mile 22 as the “Dreaded wall”. You don’t see it coming; it’s not something tangible ahead of you. Although in the back of your mind you anticipate it, it still hits you out of nowhere. At that point there’s still some way to go, so now what?

Right here you are also reminded that the Marathon is no ‘walk in the park’; those who have failed to prepare, prepare to fail. a catastrophe at this point can be soul-destroying. The saying “You get out what you put in” could not have been any truer. “I’m still standing! Yeah yeah yeah!” Who’d have thought that an old Elton John song could be so inspiring? The “Dreaded Wall”? What wall? I’m still standing. And I’m still running. Let’s go champ!

One of the team recalls dedicating the remaining miles to loved ones. We all had our own reason for being there, a personal driving force behind every step and that special something getting us through to the very end. For some, it was a charity close to the heart. One of the team thought of a loving husband waiting with open arms at the finish. For another just to lay down and let the hamstrings rest. What would yours be? And what would carry you to and across the finish line – on Sunday 12^th of March in Barcelona we were victorious!