Key pieces: liquid chalk. As I introduced hanging L sits into my practice one of the things I struggled most with is hanging on for the whole set of reps. This is an exercise you can't rush or you end up swinging around. #personaltrainer #lsits #gym #strengthtraining #calisthenics

🧘‍♂️💪 some yoga inspired strength today

Saturday 10km along the river. Nice to get out, slippery underfoot and a few stops and starts. New terracotta shorts! #running #runsky #saturday #newbalance #nike #swlondon #london

It's official - I am a PT now. Really pleased I started this in the last quarter of 2025 so that I'm coming into 2026 ready to start a new chapter.

Bloody Mary, padrons and a Sunday roast earlier for lunch at The Crossing in Barnes. We just missed the Bagpipe Master they had playing Burns Night. #sundaylunch #sunday #sundayroast #bloodymary #swlondon #london #vegan #burnsnight

Friday 10km. A slog not a jog. A late night and busy week meant I wasn't feeling it at all. But I do have some new green shorts. #running #runsky #london #swlondon #10km

Range of movement. I've been hanging out doing half pull ups, so I'm challenging myself to do the whole range of movement even if some of the pull ups are messy, or don't really happen! Followed by L sits and bodyweight dips with knees bent to dip lower. #gym #pullups #lsits #pt #strengthtraining

Vinyasa flow yoga this morning followed by a peanut butter blondie and coffee at The Robin. #vegan #yoga #saturday #fitness

A mild grey 10km along the Thames this morning. It feels good to get out in the daylight on these short days. #running #runner #runsky #london #swlondon #thames

Finally got to lunchtime yoga today at WPP One Southwark Bridge. I've been meaning to go since I started - four months has flown by. 🙏 #creative #agency #yoga #wpp #wppopen

Today was our PT assessment at St Mary's Uni where we taught a 1 hour PT session, and had anatomy and nutrition exams too. It's been great learning alongside the other PTs to-be. I passed the teaching assessment so🤞for the exams and the coursework. #pt #fitness #health #wellness #personaltrainer

Quick 45 minute workout today after assessment and exams yesterday. Followed by steam room and sauna to relax. #fitness #lifting #pt #workout #gym #hevy #strengthtraining #strength

-3°C Tuesday 10km along the river today. Frosty and Icy with a lovely sunrise. #running #runsky #london #thamespath @tomlancasterpt.bsky.social

Quick shoulders, triceps, quads and calves workout: Simply do three x rounds of Superset 1 20 x Overhead Press with dumbbells 20 x Triceps Extension with single dumbbell Superset 2 20 x Squat with dumbbells at sides 20 x Standing Calf Raise with dumbbells #fitness #workout #gym #strength #pt

Here's an easy breakfast to give you your 5-a-day. Just use a handful of each ingredient (apart from the chillies 🫠) Cook the chilli, mushrooms and tomatoes first, then add the beans and spinach. Serve with avocado and olive oil. #vegan #fiveaday #fitness #breakfast #brunch #vegetarian

Optimistically setting up my personal training account ready for 2026. I qualified as a Level 2 Gym Instructor late last year and have a couple of weeks left of my PT course. 🤞💪 Feel free to give me a follow on @tomlancasterpt.bsky.social #gym #fitness #pt

Happy New Year from GA&T! Here's to a happy and healthy 2026! #typography #handdrawn #mmxxvi #newyear

Quick 2025 fitness roundup from Strava. This was the year that I ran 25 half marathons and started my personal training course in October (which I will complete in January🤞). Here's to a race or maybe two in 2026 and more time on the mat and lifting. #running #yoga #fitness #london #pt #strava

Glorious sunny New Year's Eve 10km along the Thames this morning. Couple of stops and starts for pictures. Frosty underfoot. #london #running #runsky #sunshine #barnes #swlondon

A bright sunny 10km along the river today. Feeling a little sluggish after days of feasting but nice to get some sunshine. 🌞 #running #runsky #london #barnes #thames #mortlake

Christmas at Kew Gardens #christmas #kew #london

Merry Christmas from GA&T. Enjoy the festivities. #christmas #creative #typography #illustration

Tuesday morning 10km complete. Sweating out a cold along the Thames today. Very grey and gloomy. #running #london #runsky #10km #thamespath

Back to it with a Tuesday morning 10km along the Thames. Grey and unusually mild for December. #runsky #running #london #mortlake #barnes

Hand drawn illustration by me as @graphicartstype.bsky.social for Provision London #christmas #designsky #creative #drawing #illustration

Sunday gym this morning - practicing barbell squat along with the usual. Leg press pushed up my overall volume. #gym #fitness #mortlakeathletic #london #hevy

Tuesday morning 10km along the Thames Path. Glorious sunrise over the river this morning seen from Kew Bridge. #running #run #runsky #london #swlondon #thames #mortlakeathletic #kew

A rare Sunday visit to the gym this morning. Introducing some barbell back squats to practice form for my PT course. Also started tracking on Hevy - I like that you can add things like wheel pushups to it. #fitness #london #pt #gym #swlondon #mortlakeathletic

Friday morning 10km today. Grey, mild and quite nice as it goes. Also had one of those mornings where the algorithm was serving classics starting with 90s house and then a bit of bossa nova at the end. #running #runsky #run #london #swlondon #mortlakeathletic

Chilly and frosty 10km along the river this morning. Up to Kew Bridge and back along to Barnes. #running #run #mortlakeathletic #london #sweatband

Over the last few weeks I've gone back to uni, studying on the weekends, in the evenings and on train commutes to become a gym instructor. This week I passed my Level 2 Gym Instructing and this weekend I start studying towards Level 3 Personal Training. #uni #fitness #pt #mortlakeathletic

Tuesday morning 10km, along the Thames, over Kew Bridge and back again. Grey, but pleasant. No need for sunglasses. #london #10km #running #runner #swlondon #mortlakeathletic

The fireworks at Richmond Park Academy last night. #fireworks #london #swlondon

Sunday 10km. Back to my old favourite route now that the Thames Path has been shored up by Kew Gardens. Sunny and warm. #running #runsky #run #london #swlondon #mortlakeathletic #kewgardens #thamespath

Tuesday morning 10km earlier. Warm and sunny by the river. A few pauses along the way, a bit tired and a bit slow. Glorious weather. #london #runsky #running #mortlakeathletic

Vegan burger for lunch by the fire - glorious. At The White Hart in Barnes. #london #barnes #vegan #lunch

Nice, if slightly drizzly, 10km this morning before work. Along the river, over to Strand-on-the-Green back to Barnes. #running #runsky #london #10km #barnes #mortlakeathletic

Sunday roast at The Crossing in Barnes. A vegan Wellington with a Bloody Mary and then Rioja. #london #sundaylunch #vegan

Sunday morning gym session. Starting to use barbells so I'm familiar with them for my PT course. #fitness #london #mortlakeathletic #gym

Vegan protein brunch earlier on: turmeric and chilli scrambled tofu, mushrooms, beans and tomatoes with smoked paprika and some Staffordshire oatcakes. #vegan #protein #brunch #running #fitness #oatcakes

Starting the weekend with a 10km after a nice long lie in. Standard circuit along the Thames, over Kew Bridge and back to Mortlake. Quite warm for the time of year, a bit grey. #running #london #mortlakeathletic #barnes #swlondon #runsky #nike #weekend

10km this morning along the river before work. Quite a bit of stopping and starting but done. #running #run #london #swlondon #mortlakeathletic

Lunch at Yauatcha in Soho today. Vegan dim sum, followed by tofu and french beans, and then a little pavlova. Billecart Salmon as a toast too. Glorious. #london #food #foodsky #soho #yauatcha

Friday 10km this morning. Tired at the end of the week so a few stops and starts along the way - but glad I went out. I think I started off too quickly. #london #running #runner #runsky #nike #mortlakeathletic #swlondon

Bright crisp 10km along the river this morning. One water stop and the going was good. Beautiful clouds in the sky. #running #runner #london #mortlakeathletic #barnes #chiswick #riverthames #nike

Back to the gym this morning after being too busy to go last week. Standard circuits rotation. Felt good by and large. Now a peanut butter brownie at The Robin to get those calories back. #london #fitness #strengthtraining #gym #coffee #blondie

The new clock tower on King Street in Hammersmith #london #hammersmith

A new work breakfast ritual started to take shape on Thursday. Coffee from Nagare Bankside and avocado on sourdough with everything (vegan) at the WPP canteen. Glorious. #london #wpp #avocado #foodsky #nagare #coffee #bankside

Sweating out a cold earlier - or trying to. A Tuesday lunchtime 10km in the sunny bit of the day. I still have the cold. #running #runsky #runner #london #mortlakeathletic #nike #riverside

Nice sunny Sunday morning 10km. One pause at the water fountain in Strand-on-th-Green. Feeling fresh. #sunday #running #runsky #10k #london #runners #mortlake #mortlakeathletic #riverthames #barnes #uvu #oakley