Welcome to the Health & Hustle Blog
"Get Inspired" and "Get Active" Promoting Health and Wellbeing in the workplace to motivate staff and patients in active programmes
"Fit to Work, Fit to Treat and Fit to Live"
The Health & Hustle Fuerteventura 2024 Run
Camp offered a unique experience for members looking to combine fitness,
fun, and relaxation in a scenic location. Held on the beautiful island of
Fuerteventura, the camp was designed to cater to runners of various abilities,
focusing on improving running techniques, endurance, and overall fitness.
Sessions included guided runs, strength and conditioning workouts, and seminars
offered by the hotel’s fitness activities. In addition, participants had plenty
of downtime to enjoy the stunning beaches and landscapes, promoting a healthy
balance between physical activity and relaxation.
Many past participants have praised the
supportive atmosphere created by the Run Leaders, the well-planned sessions,
and the sense of camaraderie among attendees. The combination of structured
running sessions and leisure time makes it ideal for those who want to enhance
their running skills while also taking time to recharge and socialise with
like-minded people
Due to the success of this camp we have decided to launch the 2025 RUN CAMP, which will take place in Costa Teguise, Lanzarote flying out from Birmingham on Wednesday 1 Oct at 09:00hrs, flying back Wednesday 8 Oct 2025 at 14:20. You can book this through Jet2 with a deposit of £60 and monthly installments to pay off the balance.
Following the popular demand to join the course, we heard staff cannot always make the Tuesday and Thursday sessions. We heard you and this is what we are planning to do.
We are going to combine the couch course with Saturday Parkrun, not only do you do the couch course, you start to join in with the fantastic Parkrun community and work towards your parkrun milestones. This is the first time we have run this so we may need to make some changes along the way, but this is your chance to join our community, get active and enjoy the group.
Parkrun is free and you only need to register once, regardless of how many different events you visit and whether you intend to walk, jog, run, volunteer or do a combination. click this link here to join!
The Health & Hustle Couch to 5K (C25K)
Program 2024/2 is designed to help participants gradually build their
running stamina, starting from basic fitness levels and progressing to running
5 kilometers or 30 minutes non-stop. This program is tailored for all abilities
and offers personalised coaching and mentoring. The course includes a focus on
proper warm-up and cool-down routines, integrating fitness apps to track
progress, and ensures a safe environment within group support.
Participants also benefit from using the group
communication tools, including WhatsApp and HeyLo, to stay informed about
events and scheduling. Beyond running, the program emphasizes holistic
well-being, blending physical and mental health aspects to improving personal
health and wellbeing.
Completing the Couch to 5K (C25K)
program is a significant achievement, especially for beginners who looked to
improve their fitness levels. The program, which typically spans 9 weeks
containing 3 runs per week, takes participants from minimal physical
activity to confidently running 5 kilometers or for 30 continuous
minutes.
The Key
Steps to Completing the C25K Program:
Following the Structured Plan: The
NHS Couch to 5K program gradually builds up your endurance through interval
training, alternating between walking and running. Each week, the
running intervals get longer, while the walking periods decrease.
Consistency:
Attending 3 sessions per week is crucial for progress. The Health
& Hustle group, for example, holds its sessions on Tuesdays and
Thursdays, ensuring participants stay on track with their training.
Use of Fitness Apps: Many
Couch to 5K programs, including those run by Health & Hustle,
recommend using apps to monitor progress and stay motivated. These apps
track running time, distance, and pace, providing visual feedback on
improvements.
Group Support and Motivation:
Completing the program in a group setting provides support, encouragement,
and accountability. Health & Hustle emphasises safety and motivation
by creating a community of runners through their platforms which allows
members to achieve their goals even if they cannot make the sessions.
Gradual Increase in Intensity: As
you progress through the program, your stamina will build. It’s important
to stick to the plan and not push too hard too soon, allowing your body to
adjust to the increasing demands.
Upon completing the program, participants celebrate
their achievement with medals, certificates, and graduation events,
recognising their hard work and commitment.Well done to all the Health & Hustle
runners for completing the Couch to 5K course! Your hard work, dedication, and
perseverance have paid off. Whether you were running your first kilometer or
pushing to improve, you've shown incredible strength and determination. Keep up
the amazing work and remember—this is just the beginning of your fitness
journey! Celebrate your success and continue to inspire others with your hustle
journey. Congratulations!
The "Couch to 5K" program is a
popular running plan designed to take a beginner from little or no running
experience to completing a 5-kilometer (3.1 miles or 30 minute) run in 27
sessions. Below is a summary of the progress from Week 1 to Week 5, focusing on
health and hustle aspects:
Week 1:
Getting Started
Health: This week focuses on gradually
introducing your body to regular exercise. The key is to start slow to
prevent injury and build endurance. Expect some soreness as your muscles
adjust to new activity, especially in your legs and lower back.
Hustle: The routine typically involves a mix of
walking and short intervals of jogging. For example, walk briskly for 5
minutes, then alternate between 60 seconds of jogging and 90 seconds of
walking, repeated for a total of 20-30 minutes. The hustle here is about
creating a new habit and staying committed.
Week 2:
Building Momentum
Health: Your body begins to adapt to the
increased activity. You'll notice slightly less soreness and more energy
after each workout. Proper stretching before and after runs becomes
important to prevent injuries.
Hustle: This week, the jogging intervals get
slightly longer (e.g., 90 seconds of jogging followed by 2 minutes of
walking). The challenge is to push through the discomfort as you increase
the time spent running.
Week 3:
Pushing Boundaries
Health: By now, you should start seeing
improvements in your cardiovascular health, like better breathing and a
more consistent heart rate. Nutrition and hydration become key to
maintaining energy levels.
Hustle: The jogging intervals increase
significantly, such as 3 minutes of jogging followed by 3 minutes of
walking. You may start to doubt your ability, but this week is all about
pushing past those mental barriers and recognising your growing stamina.
Week 4:
Embracing the Challenge
Health: With more intense workouts, your body
is becoming stronger, but it’s important to listen to it. Some might
experience minor aches; proper rest and recovery, such as using foam
rollers or ice packs, are crucial.
Hustle: Running time continues to increase,
with intervals that might look like 5 minutes of jogging followed by 2.5
minutes of walking. The hustle here involves managing your pacing and
endurance as the program becomes more challenging.
Week 5: The
Turning Point
Health: By now, running feels more natural, and
your overall fitness has improved significantly. You'll notice more
consistent energy throughout the day, better sleep, and improved mood due
to the endorphins from regular exercise.
Hustle: Week 5 is often seen as a turning point
because it typically ends with a continuous 20-minute run with no walking
breaks. This is a huge milestone and requires mental focus as much as
physical effort. The hustle is in believing in your progress and pushing
through any remaining self-doubt.
By the end of Week 5, you're well on your way
to completing the program. You've made significant strides in both health and
hustle, moving from a mostly sedentary lifestyle to being able to jog for
sustained periods. The key is consistency, listening to your body, and
celebrating each milestone along the way.
Following graduation we took the opportunity to invite members to join us and sample an event. In some cases this is the first 5km distance covered after completing couch to 30 minutes. A small group took up the challenge and everyone crossed the finish line feeling accomplished and proud of their achievement.
From warming up and completing the course was an experience everyone enjoyed and has inspired them to go to the next level in reaching 10km by September to complete the Cheltenham 10km event with the rest of team H8H2024. These guys in the picture have just recently completed the couch course and this is what they said about their experience on the course click here.
Do you want to get active and join the next course? If the answer is yes, meet us on Tuesday 2nd July at 5pm, at Edward Jenner Court in Brockworth. Car parking is available and you will be greeted by the run leaders who will look after and coach you. It doesn’t matter what level you are at, everyone is welcome and no one comes last or is left alone. If you want to know more get in touch here
Getting to the start line is the toughest decision made by members when taking on the couch to 5km programme, however after 27 runs and crossing the finish line is a sense of achievement to be very proud of.
Another course completed and recognition of the progress made from members of the course is captured in the videos, which shows the progress and fun members had throughout the course. Many congratulations to everyone who graduated and this is what they had to say about the course:
Do you have what it takes to take on the course? we will take you from beginning and get you to jogging 30 minutes non stop. Join us on Tuesday 2nd July at 5pm for the start of the new course, meet at Edward Jenner Court in Brockworth, Gloucester.
Have a look at some hints and tips to think about using activity to improve your mental health.
Find
moments for movement throughout and every day, take time to move if you sit for a job.
Set
small, achievable goals
Find the
fun side of activity
Connect
with others, or join a group to exercise.
Movement
looks different for everyone, don’t compare yourself to others, be yourself and be proud of your achievements
Take the opportunity to explore nature.
Try
something new, be brave, the hardest part is getting to the start line.
Plan
things to look forward to.
Listen to music or podcasts that gets you moving, but be aware of your surroundings when using ear buds.
Be kind
to yourself, moving more is self-care and good for both your physical and mental health.
Don't
forget to rest and get a good nights sleep in, switch off from technology and TV.
Celebrate
your achievements, no matter how small, its an achievement!
Finding
ways to get active near you can be challenging and may cost, however research or contact Active Gloucestershire who can provide you with advice for all types activities.
The team have been busy already with the current Couch programme and the weekly parkruns. In addition a small group has taken part in the Gloucester Half Marathon and 10km event on the Easter weekend, and the run leaders took time off to complete the Severn Bridge Twilight run. Have a look at the video to get a taste of the fun everyone has been experiencing
Planning has been completed for the upcoming run camp in October and is open to everyone who wants to take part. If you are interested you can book your place using the JET2 app or website. Putting a deposit down and paying the balance as per the terms and conditions is an economical way to fund your trip.
What are the details
Fly out from Bristol at 14:10 Wednesday 2nd October 2024 arriving at FUERTEVENTURA at 18:10hrs. {7 Days}
Fly back from FUERTEVENTURA 18:55 on Wednesday 9th October 2024 arriving at Bristol 22:55hrs.
Hotel Details
Elba Carlos’s Hotel {Half Board} Caleta De Fuste, FUERTEVENTURA - free resort flight check-in with JET2
Transfer from the airport and back on departure is included in the package
What are the activities planned
The rough programme will cover the following, apart from Sunday which will be a rest day and a chance to enjoy one of the island’s experience.
08:00-09:30 - Morning Run (Runs will be between 5-10km)
09:30-10:30 - Breakfast (Hotel Restaurant)
11:00-11:45 - walk local area
12:00-12:45 - Water Aerobics (Main Pool)
13:00-16:45 - Free time for shopping, sunbathing, lunch etc.
17:00-18:00 - HiIT, circuits and weights (Hotel Gym)
19:00-20:00 - Dinner (Hotel Restaurant)
20:00 Onwards - Social
Please note this is a rough guide and is optional for everyone joining the run camp. Please ensure your passport and travel insurance is up to date before booking. For travel details and prices please visit the JET2 site https://www.jet2holidays.com/
Course 2023/4 started back in November and has now concluded in February 2024 with 4 members crossing the finish line to graduate from the course. This course has been tough with the weather conditions that adds that extra challenge element to the overall performance of each member. Looking back to Week1Run1 and through to Week9Run3 is a tremendous achievement. Most members are nervous at the start with hitting the physiological barrier and various walls that are in front before they even cross the start line. However, with perseverance and determination, they have proved anything is possible, especially when you have no passion for running and know you have to do some activity to improve your lifestyle and overall health and wellbeing.
Take a look at some of the highlights in the short video from the course, and think about the commitment made every Tuesday and Thursday evenings.
The success of the programme wouldn't be possible without the support and care from the run leaders. With 1-2-1 coaching no one is left behind and no matter what your ability is you will gain the utmost respect from the leaders for turning up. Do you have what it takes and want to get active? Then check out the next Couch to 5km course and be part of Course 2024/1.
Congratulations to Sonia, Katie, Natasha and Phoebe on your great achievement completing the Couch to 5km programme.
Couch to 5km (C25K) or Couch to 30
Minutes (Running Programme Course 2024/01)- TheCourseMeets on
Tuesdays and Thursdays at 5pm Edward Jenner Court, Brockworth
GL34AW. (Parking Available on Site).
This course is designed for abilities
with 1-2-1 coaching and mentoring, and we will be following the NHS 5km
Programme. Included in the course is how to warm up and cool down, using
Apps to improve your activity levels and complete peace of mind with safety in
the group. If you want to make a difference with your physical and mental
health wellbeing, this is a course for you.
New WalkTalkWalk Group– This is a new group that
will meet on Tuesdays at 5pm Edward Jenner Court, Brockworth
GL34AW. (Parking Available on Site). The idea
about this group, is for anyone who wants to just walk in a group or use the
activity as a steppingstone towards doing the couch course in due course. The
group will also be available for any runners that are injured and wants to use
the group as rehabilitation.
The Walk Leaders are Probjoth Singh
(GHC) and Sammi Gannaway-Pitts (Severn Health PCN)
Health&Hustle is on WhatsApp
and HeyLo
The WhatsApp
group is used to keep members updated about events or urgent notifications
about changes to run schedules. Events will be posted on HeyLo, where you
can access all resources available to the group.
Members should either say they are
going or not going in order that we can have the appropriate cover for events.
To join the group on WhatsApp and
the HeyLo App or:
This year we were not faced with below freezing temperatures for the fun run and the attendance from all running groups flooded Gloucester with every Christmas costume you could think of. A big thanks to Gloucester Sports for supporting the treasure hunt and providing the prizes for the nights activity. The opportunity to try out the 'True Motion' running trainers was an added bonus as well as part of the clues around Gloucester. It was surprising how many teams got round the course within the hour, especially looking for Santa Lofty and that naughty Elf Ash.
Running groups from GL1 Runners,Angels, Kingsway Runners, Hucclecoat Harriers, 7AC and the Health&Hustle brought the running community together for the Christmas Run.
