Exerk

Ready for week 3 of Fall 10in10 weekday challenge?

Posted by in 10in10

Worried you aren’t doing enough to stay fit? Don’t have any extra time to dedicate to exercise? Wish it was easier to stay supple and toned?  Then this challenge is for you!  This week’s challenge, no.3 of the Fall10in10, is to take the stairs at every opportunity When things heat up and life gets too busy, fitness is the first thing to go. Setting time aside for sport can be tough, but the most efficient way to stay active is by making the most of journeys you are making anyway. My…read more

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Week #2: Fall 10in10 weekday challenge

Posted by in Blogs

It used to be that we felt naked, lost and confused without our watch, wallet, phonebook or A-Z. Smart phones solved that problem. They make our lives easier. Immediate access to everything we could ever need; a blue dot to denote our place in this world, interactive diaries that other people can add things to. The only thing that phones don’t answer is how we can switch off.   We check our phones inadvertently, sometimes several seconds after we last checked it …dopamine, multi-tasking and boredom all contribute to our addiction. It is…read more

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Fall 10in10 weekday challenge no.1

Posted by in 10in10

Why walkntalk? The principle of a walkntalk is that you break up your day and enhance meetings with movement, creativity and fresh air. The quality of dialogue, and how you feel when you get back to your desk are immediate benefits. The amazing long-term effects of walking are known to all by now…right? Walking good, sitting bad! What types of meetings can I combine with a walkntalk? Coffee catch-ups Meetings – best if with max three people. Brainstorming or mentoring sessions are particularly suited, as are tricky conversations Phone calls…read more

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Last call to sign up to the full 10in10

Posted by in 10in10, Blogs

Fed up of using your free time to get fit and stay healthy? Frustrated you never find time in the working day to take a breather? Has exercise become a chore? We know that work takes a lot out of you, and that it’s not easy to stick to health goals when you can barely breathe as you’re so busy. That’s why we’re inviting you to the Fall 10in10…to make it easier to prioritise your health in simple steps that slot into your day seamlessly! (Shucks, I love alliteration!) The…read more

10 in 10 – the weekly work challenge

Posted by in Blogs

I’m back in the UK and ready to rumble. Because it’s what I love best, have missed you all, and days are getting shorter, I figured it’s about time for another little project. This time it’s a short one – 10in10 – to cover us up to Christmas. The 10in10 will be weekday challenges, as opposed to the weekend focus of 2015’s 52in52 (ah, the good old days!). I’m going to call it the Fall 10in10 (Fall as in autumn…so an American accent is required…The Faaaall 10in10). Speaking practically, the…read more

Back: What I got up to, why I did it and where I am now

Posted by in Blogs, Travel

It’s been tricky to keep track of me over the last year and a bit. That was kind of the point! Here’s a whistle stop tour – all details spared – of the last 15  months. Before you read on, take this with your favourite filter – not everything is Instagramable! It sounds busy, it wasn’t. It sounds like one big jolly, it wasn’t. It sounds like the dream, it wasn’t. It was exactly what I needed, an unbeatable fifteen months of personal growth and global exploration. But it had…read more

Over to you – tips for travel in Colombia

Posted by in Colombia, Travel

It’s not for no reason that I chose to spend five months in Colombia – enticed there by work with Impact Marathon Series, kept there by friends and wanting to go back because there’s still so much to explore!  Here is the low down on the places I got to know, as well as a teaser for Colombian music, festivals and books. Top of my list of all these places are: Cabo de la Vela (kitesurfing in the desert), Santa Marta (for all the trips you can do from there) and…read more

What to do in Santa Marta, Colombia

Posted by in Blogs, Colombia, Travel

Go to Santa Marta if you like: Laid back cities, sunsets, hot temperatures, beaches and mountains on your doorstep. How long to spend there? A night or two to relax and enjoy the cafés, bars and restaurants and branch out to the surrounding beaches. You may find yourself using Santa Marta as a base for all the trips you can do from the city. As this review became quite long, here are the contents – scroll down to find: A BIT OF CONTEXT BEST CAFES WITH WIFI IN SANTA MARTA? WHERE TO EAT…read more

And boy did we reggae

Posted by in Blogs, Colombia, Travel

Getting into the swing of Colombian life, my third month was dedicated to the arduous task of exploring the beach scene. You can’t spend 3 months in Colombia, most of which living 300m from the coast, yet only spend 1 afternoon on the beach. It was an imbalance I had to right: 16 days is more like it, right? Right. Lucky for me, remote working life was helped considerably by whatsapp being omnipresent in Colombian society – work or play. In fact, if you were to ask me to draw a…read more

Solo backpacking with friends and a wheely bag

Posted by in Blogs, Colombia, Travel

The tail end of Hurricane Matthew is whipping its way along the Caribbean Coast and with drainage and electricity grids up in arms, I have found some peace and quiet to catch up on travel updates (like 3 months of them…). In two days I come to the end of an incredible few months in Colombia. A unique mix of work, play and travel, has enabled me to connect with a huge range of people and I have felt extremely welcome here. My quick(ish) summary below takes you through the highlights….read more

Colombia: 10 adventure activities you can do in the South American country

Posted by in Blogs, Colombia, Travel

The allure of Colombia is increasing by the day and with the developing peace negotiations, there is no time like the present to visit the country. While any travel to Colombia will be exciting, you can add to the thrill with these top adventure activities. Direct flights from London to Bogotá with Avianca and a good network of national flights and buses mean that can see a remarkable amount of Colombia’s biodiversity and culture even in just a 2 week break from work – you’ll want to stay for longer…read more

Making waves in Colombia

Posted by in Blogs, Colombia, Travel

After a few months of radio silence (how is it September already?!), I am finally capable of articulating and summarising the life less ordinary I find myself living since leaving The City. Now working in Colombia, as you can see from my instagram posts, I think it’s safe to say that the country is treating me pretty well. While my current lifestyle could not be much further away from my past 5 years, you’ll be relieved to know that I have adjusted remarkably well! In July I started working with Impact Marathon Series, setting up running events with…read more

If I start a band it will be called: Annie + The Dolomites

Posted by in Blogs, Climb, Cycle, Gentle, Hike, Homemade events, Long weekend abroad, Medium, Organised events, Other, Run, Tough, Travel

Hola! Before I get too swept up in Colombia life (more on that in a couple of weeks), the fruits of my week long trip to the Dolomites are ready. My memories have been converted into tangible, viewable, readable matter: Fun little video of the sights I saw doing the things I do Travel review with the finer details for Evening Standard Online Photo updates on social media Click on the pictures to see the memories with your own eyes. Watch the video   Read the article Last but not least,…read more

How to organise a weekend adventure

Posted by in Blogs

The when, where, how and what of organising a weekend adventure can seem so daunting that weeks, months, years pass and we never actually get anywhere. As you can imagine, the logistics of last year’s weekly challenges, completed alongside my full time job in banking, means I rank myself pretty high in the authority of weekend organisation skills.   Ideas, time and money are the most common excuses. They are easily surmountable. Ideas are only a chance encounter/ pub chat/ internet search away. Your time is yours so make a conscious decision to…read more

Running the Causeway Coast Way in Northern Ireland

Posted by in Blogs

I gathered from two passers-by, who shook their heads in disbelief and/or disapproval as we ran by chirping good morning, that a long weekend running coastal trails may not be everyone’s idea of fun. But it is mine, and lucky for me, it is Sophie’s too. A dream of seeing the Giant’s Causeway, a text with a yes in reply, 2 days booked off work and £45 return flights. We were off to run the Causeway Coast Way, a 50k (33-mile) stretch along the coast of Northern Ireland, between Carrick-a-Rede and Portstewart….read more

Evening talks about fun stuff

Posted by in Blogs

Morning morning people, Stand-up, shrug your shoulders, inhale, exhale, arms up, lean left, lean right, smile. Feeling better? If not, I know a sure fire way to get you pumped about life. Evening talks about fun stuff. The talks aren’t just talks. They’re hubs for ideas to fly, dreams to soar and positive human connections to lift off. At the beginning of December, my ES Online fitness column featured a selection of top adventure evening & weekend events. Here’s a little reminder, plus a few extras, of the events that are coming…read more

The challenges are complete and the eXerK NYE dance mashup is up and ready!

Posted by in Blogs

A couple of weeks late in getting this out to you but, with the 52nd on New Year’s Eve, 52 weeks after the start date, I completed my 52 sporting challenges. What a year! The final dance challenge mash up is down below at the end of the email. Imagine if I hadn’t trapped that fleeting (somewhat crazy) idea as it whizzed through my mind one sleepless night. Just imagine! The diversity of sports, the breadth of experience and the variety of people I got to spend time with were all incredible and beyond my wildest imagination. Though I teetered…read more

48 down, 4 to go

Posted by in Blogs

It hasn’t been that long since I wrote a post titled “4 down, 48 to go”. Flash forward 11 months and with 12 days and 4 challenges to go, things are looking good for finishing the goal I set myself. 52 sporting challenges in 52 weeks. This afternoon I’m playing my first (and let’s not say last yet) ever 9 holes of golf. On Monday, the challenge is to swim as far as we can in 52 minutes. This is the last one that we can all do together so…read more

Mid-week call to action

Posted by in Blogs

Hello hello, Hope you are all well. Below is a quick mid-week rally for eXerKy things happening in the next week. I know it’s a quiet time of year for us all so figured I’d help you fill the gaps…! 1. Challenge no. 47: BMX taster session – Saturday 12th Dec at 12.30pm at Lee Valley Olympic Park – £15 tickets – there are only 5 tickets left – buy them quick 2. Challenge no. 47: Statue Walk – Sunday 13th Dec at 10.30am Liverpool Street / 2pm Hyde Park…read more

If you like what I’m doing, donate to Sported!

Posted by in Blogs

Hi all, Having written an Evening Standard article about fundraising for sporting challenges last week, it’s about time I made a concerted effort to share my passion for the eXerK chosen charity, and ask for your generosity in supporting them. Click here to give straight away:   and read on for some background as to why they are completely worth us parting with our hard earning cash for. Sported is a charity I’ve been following for a few years now, and which completely aligns with the importance I place in physical activity. Their…read more

Dates for your diary

Posted by in Blogs

With 40 days left before the end of the year, and 8 challenges still to go, would love to see/ meet you all at least one more time before the 52in52 year is out. While you’ve got time this weekend, check out the below and see if any fit with your interests and your diary. Tomorrow – CIRCLE LINE RELAY. Not too late to join so please do come along and join the 80 people already signed up! 10.30am Sheldon Square by Paddington. Join eXerK, Wistla and Movember Mon 23rd…read more

October catch up

Posted by in Blogs

Behind schedule at the end of a strategically slower September, I got back on my rocket during October and whizzed through 6 challenges with 63 of you joining me on them. Thank you for making them all such a pleasure to put together and participate in. Loved sharing them with you. The first of the month was one of my urban touring challenges. 45km cycling between all 11 of the Royal Parks, starting in Greenwich Park and ending in Bushey Park was an awesome way to explore London. Boy are we lucky…read more

September summary

Posted by in Blogs

Just in the nick of time, before I owe you October’s challenge updates, here’s the eXerK September run down. It involves links to city friendly fitness, active holidays, mud, diddy kong and a fun video. Here goes…. In non-challenge happenings, I gave my first talk on the 52in52 challenges and started writing a weekly fitness column for Evening Standard Online. Exciting stuff right?!   The first four are up and doing well: 5 innovative London fitness groups that will shake up your exercise routine 4 steps to overcoming your obstacles…read more

What is Tough Mudder like?

Posted by in Blogs

As you probably saw from the elephant-like photos on eXerK’s Facebook and Instagram, I completed, not my first obstacle course, but my first Tough Mudder over the weekend. Despite being skeptical, I was really impressed. From the outset, everything had been thought of – from face marking, crowd surfing and human pyramid building in the initiation zone to the essential team photos at the end. There is no doubt that Tough Mudder is a brand, complete with corporate partners, and a price tag, but they execute well. You feel part of…read more

Upsetting the balance

Posted by in Blogs

It happened people. Eight months in, my mind and body decided enough was enough last week. Fast forward through a few days of sleep, reading, painting, baking, catching up with friends and going home to my parents’ house and I’ve had a bit of a revelation. It transpires that, though my fitness is better than it has ever been, my overall health is pretty poor. Rush rush rush Rushing around trying to cram everything in, not sleeping enough, eating whatever is most convenient is a quick way to a pretty…read more

Not because it’s easy but because it’s hard

Posted by in Blogs

We all have goals, dreams, ambitions which we hang onto but don’t believe we’ll ever get around to achieving. Why do we do that to ourselves? In my mind, either we’re not setting ourselves the right challenges (to be explored in a talk I’m giving next month), or we’re holding back on our true potential and propping ourselves up with excuses (to be explored right now). Our dreams to live in the mountains, move to Cape Town, own a café, learn to samba. They are all achievable, but bizarrely we’re not doing anything…read more

Fly by July – the monthly 52in52 recap

Posted by in Blogs

Contrary to what I would have thought, I’m finding that cramming your life full to the brim doesn’t mean time flies by too quickly. The last seven months have felt exactly as seven months should; lots of happy memories, achievements and learning (not always the easy way). Having said that, standalone, I don’t know where July has gone. It’s certainly been a memorable month, mostly thanks to completing my first ever triathlons. A heady mix of splashing, spinning and slogging your way over a finish line marked by a blow-up arch, triathlons are not glamourous. But they are gratifying….read more

Top cycle routes in and around London

Posted by in Blogs

To help you get out on two wheels, here are my top four favourite routes in London, just outside the city and abroad. Please get in touch via @exerkyourself on Twitter/ Facebook/ Instagram with any other ideas.  London1. Regent’s Park (flat-ish, 4.6km laps) 2. Richmond Park (couple of gradual hills, 11km laps) 3. Swain’s Lane, Hampstead (short but steep hill, 9% av gradient, 14% max, NW15 1QX) 4. Victoria Park (flat, 4.3km, not ideal as sharing path with pedestrians, road to cross in the middle and pedestrians) Challenge alert! A friend suggested a…read more

Jazzy old June

Posted by in Blogs

How are you all? Happy? Living life?  With a whopping 83 people joining me on the June challenges, I don’t need to tell you what a fantastic month I have had. I am bang on schedule, with 28 challenges complete as of today. Am also a bit run down so going to be chilling out (read: partying) a bit in July. June took me cycling in Mallorca, hiking Snowdon, standup paddleboarding down the Thames, swimming 7 lidos in 1 day and hitting up the Project Awesome double triple. These challenges were…read more

Don’t wait until the weekend

Posted by in London

Most of my challenges are geared to weekends but having had so much fun with the 7 lidos in 7 days, I’m embarking on another weekday challenge. This time, it’s lots of early mornings with Project Awesome, the fun FREE fitness community. For how you can get involved keep reading. We all work hard and have busy city lives but there is still a lot of scope for fitting active fun into our working days. You’ll have contemplated most of them in the past. Hopefully this will help you reassess, overcome obstacles…read more

Active commute logistics

Posted by in London

Does active commuting mean getting up earlier? Probably But with long days and nice(r) weather, it’s great to be up and outside Does active commuting mean a more pleasant morning? Definitely No grumpy too-close-for-comfort commuters Explore your neighbourhood, all the while travelling from A to B for free Control of your arrival time. Signal failures and engineering works will be a thing of the past What about all the admin involved?  Planning route: If you’re nervous, practice your cycle route on a Sunday without traffic hassles. I sometimes put google maps…read more

Merry month of May

Posted by in London

May every month be as spectacular as May. Please.  I went a bit (more) nuts this month. Making up for an unstructured, and as a result slow April, I have whizzed through seven challenges in the last four weeks having an incredible time.   May challenges In quick and fun succession, I spent a weekend bouldering, completed a boulder tunnel, ran Hackney Half Marathon, swam 7lidosin7days, ran the London2Cardiff 24hr relay, swam 5km in a lake, and reversed my way through a backwards sprint triathlon. Click on the links to find out what on…read more

There is such a thing as over exertion

Posted by in Blogs

Friends warned me from the start of this 52 in 52 project that I must be careful. There is such a thing as over exertion. I witnessed that in its extreme yesterday and it’s pretty scary. The body is a fragile beast. Pushing yourself to make the most of life is super fun. But we all have our limits and we don’t necessarily know where they are until we’ve overshot them and it’s too late. Cue ambulance and drip (not me, but one of Team eXerK in yesterday’s Hackney Half…read more

Music – taking you to a happy place

Posted by in London

Bob Marley once philosophised, “One good thing about music, when it hits you, you feel no pain.” Exercising to the thoughts in your own head, or pushing yourself so hard you don’t have space for thoughts is great. Until it’s not. Sometimes all we want is a distraction to lift our spirits. Music is often that go to. With the right tunes, your energy levels and even speed can be improved. On the lookout for new music, I have consolidated playlists. Some are other people’s, others are homebrewed, all are…read more

Bouldering – the basics

Posted by in London

Bouldering is one of the most exciting and accessible sports in London. For anyone looking for an intense full body workout that allows you to completely clear your mind, have fun using both muscles and brain, and do a bit of chatting too, bouldering is for you. You have to be strategic, strong and sure footed but all of that can be learnt. What is bouldering? Bouldering is climbing but without ropes or harnesses For obvious reasons, you don’t go as high (1-5m) and there are crash mats below you The…read more

Tips for cycling London to Paris in 24 hours

Posted by in Cycle

In March 2015, as one of my 52 challenges, two friends and I cycled from Trafalgar Square to the Eiffel Tower in just over 24 hours. It’s a great cycle – undulating, scenic and long. Map reading and ferry delays (and saddle sore) should be your only obstacles. The rest is one big fun adventure. Here’s the low down on key information. You can also do the trip in 2/3/4 days along even more scenic routes and with proper pitstops. Most of the article applies to those as well. HATCHING A PLAN:…read more

Buying a bike

Posted by in Cycle, London

With the weather brightening up, spending time on your bike is a great way to get easy hours of fun, fitness and fresh air. If you’re in the market for a bike, here are a few pointers and the best online resources to help city cyclist with plans for two-wheeled weekend adventures choose get on the bike ladder. Be realistic about what you want your bike for. This GoSkyRide article gives the low down on bike types. Budget. Within each category, the price range will guide you as to quality of the parts, but brand…read more

Travelling with bikes from London to France

Posted by in Cycle

In 2013 my brothers and I headed down to Mont Ventoux to cycle the moonscape mountain before watching the Tour de France zoom up it. Getting from London to Provence in France took me and my bike on a seven and a half hour multi-leg journey by bus, Eurostar, metro, TGV and taxi. I was a first time bike traveller and struggled to find a place with all the info on – particularly on bike bags and metro/ cycling . So here it is. First step, booking tickets To book Eurostar…read more

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Springing along – March recap

Posted by in Winter sports

Last month was focused on foreign fields, with four of the feats finishing in France. Fancy that. My craziest double challenge to date happened in March, pedalling 300km from London to Paris to run the Paris Half Marathon. With two friends and the Google Map lady’s voice chiming out of our pockets, we had a great ride with glorious weather and minimal logistical hassle (a few fields, a gypsy commune and passing through one particular village 3 times were as bad as it got). Upon arrival, we paced 21km around the…read more

Evening events to get your mind ticking

Posted by in London

Fill your evenings with inspired learning and adventure. London has a huge range of talks, shows and immersive arts we can get involved in. Here are a few of the best Organisations that host: Royal Geographical Society – world class evening talks – select list for non-members Secret Adventures – amazing ideas for weeknight exploring The Alpine Club – non-members can join – just leave £3 at the bar Explorers Connect – all about adventure and facilitating your own exploring Google Campus – free, huge range of topics The Escape School – great for getting you into gear General…read more

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February – short and sweet

Posted by in Blogs

Month two and ten challenges in, am getting fitter but also starting to suffer a few pain points. I pushed myself harder this month in preparation for a pretty intense March. The progress is hugely rewarding, with my key lesson learnt being the value of stretch, strength and sleep. Before I get into the challenges, don’t forget the eXerK photo competition is in its last week. Until 9th March you can tag your commute photos with #52in52challenge to win tickets to Banff – full details here. Spread the word to your friends too! So the…read more

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Sported.org 2015 challenges

Posted by in Blogs

Who we are We are the staff team of Sport for Development charity, Sported. As a charity we support over 3,000 amazing community clubs and groups that use the power of sport to transform the lives of disadvantaged young people. We are a small, but dedicated team – we have 11 staff members based in our central office in London and  15 regional staff spread across the UK. We also manage over 250 volunteers across the UK, all from professional backgrounds who provide free one-to-one business support to our members…read more

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How to get fit for free in London

Posted by in London

Posted 08/01/15 on About Time Magazine Keeping fit in London doesn’t have to come with a hefty price tag. Of course, the capital’s parks are the first port of call for a run around but if you’re looking for structure and prefer group activities with scheduled times, here’s the best free exercise in the city: 1. Parkrun For runners, parkrun organise 5km races every Saturday morning, generally starting at 9am. Times are recorded at all of their 44 London locations so why not get a parkrun under your belt to benchmark your base…read more

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#52in52challenge to date

Posted by in Blogs

Challenge no.1: Hampstead swim Challenge no. 2: Battersea 10k Challenge no.3: Epping Forest cycle Challenge no.4: VeloPark Duathlon Challenge no.5: 100k Streatley cycle Challenge no.6: Cycle and run Challenge no. 7: Dorney Lake 15k run Challenge no.8: Bucks 100k cycle Challenge no. 9: Newquay Surf Weekend Challenge no. 10: London to Paris cycle   Challenge no.11: Paris half marathon Challenge no.12: Mogul marathon   Challenge no.13: Cross country skiing

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Four down, forty eight to go

Posted by in London

Posted on 31/01/15 I hope the next forty eight challenges are warmer than the first four. Probably not helped by jumping in at the deep-end with a 4°C swim on 1st January, I have spent a lot of time shivering this month. I’m on a massive high though, have met awesome people and bizarrely all this activity has given me even more energy than usual (which is a lot).  After the icy Hampstead Ponds swim, my second challenge was a frosty Battersea 10k race, the third a freezing cycle to Epping Forest and last weekend, a chilly duathlon in the Olympic Park. January…read more

Introductory offers for yoga explorers

Posted by in London

Posted 22/01/15 It’s hard to go wrong with yoga. Alongside sleep, it comes out top in terms of complementing other sports, and life in general. It’s a winner for convenience too, with studios and pop-up classes on pretty much every street corner. Yoga is a hugely diverse world and, with a language of its own, it can be quite daunting (particularly when you’re being out-flexed by the granny next to you). Speaking from experience though, it’s worth deciphering. There is a style to suit and benefit every person, preference and objective. Whether it’s to…read more

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Intro offers to get your legs spinning

Posted by in London

Posted on 13/01/15 I have been sampling the heady delights of spinning over the last couple of weeks. New to indoor cycling, I can humbly tell you that I really did not enjoy the first two sessions. I felt extremely unfit, missed the distraction of being outdoors and was a bit overwhelmed by the darkness, music and microphoned instructor. By the third session though, I had seen the light. I found my pace, had a feel for the gearing and was seeing impressive progress in terms of my cycle fitness.  Add…read more

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Ankle exercises to conquer my achilles heel

Posted by in Blogs

Posted 01/01/15 Injury is my biggest enemy to seeing these 52 challenges through. I get over-excited and ramp up hours & distances too quickly. I tend to skimp on stretching and strengthening due to perceived time limitations, and suffer as a result.  That can’t happen this year. It’s all about pace, patience and sustained energy.  I am planning challenges and training strategically, aiding recovery by scheduling the less crazy activities after the more demanding ones. To complement training, yoga, pilates and strength & conditioning exercises are a must. I am going to have to put a lot of…read more

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84 sleeps ’til London’s best adventure film festival returns

Posted by in Blogs

Posted 16/12/14 Banff Mountain Film Festival swings through the UK on its world tour every spring. Showcasing short films of the highest quality that feature adventure sports and astounding feats, it’s an evening entertainment that could well turn out to be life changing. Returning to Islington’s Union Chapel from 10 – 21 March 2015,  I challenge you to leave without feeling empowered to chase a dream…and without feeling depressed that you live in a concrete jungle and call Hyde Park “nature”. If you’re ready to lock down your tickets before Christmas Day (and I…read more

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Winter races to keep you focused

Posted by in Blogs

Posted 30/11/14 As Christmas is upon us, I’m guessing training is on the back burner. To keep focused, this week Exerk shares recommendations for upcoming winter events. Add a couple to your Christmas list, book your spot and relax into the festive season knowing that come January you’ll have your inspiration to get up and go. Urban Regents Park 10k runs on the first Sunday of every month. Sun 04/01/15 Winter warmer cycle and run at the Olympic Park. Sun 22/02/15 Two birds with one run – culture and exercise at Hampton…read more

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