It's that time of year again. Time to get off the sofa, get out and do some good - for you, your health and for charity.
The Captain has dusted off his cape ready for another gruelling challenge. This November he invites you to join in and help make a difference.
Take up the November Challenge and not only see your health benefit but also a worthy cause with all donations and money raised going to the Captain Cymru Foundation.
Be bold. Be better. Be the difference. Take up the Challenge.