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"
As the year draws to a close, December offered a chance to reflect on all of our achievements during 2024, refocus our goals, and ensure we are ready to hustle into the new year with energy and intention. Here’s what’s happening this month:
Trainers are not just for Christmas!
Health Focus: Staying Well During the Festive Season
The holidays can be a time of indulgence, but keeping balance is key to finishing the year strong.
Mind: Take time to reflect and set positive intentions for 2025. Journaling, mindfulness, or even a short daily walk can help.
Body: Stay active with winter-friendly workouts or festive walks with family and friends. Balance festive treats with nourishing meals.
Community: Support those around you—whether it’s volunteering, donating, or simply being present for someone in need.
Spotlight Successes
This month, a special shoutout to all who participated the activites that were arranged and a big thanks to everyone who organised and sponsored the events. The collective effort continues to make a real difference and the bond of the group could not be any stronger.
Looking Ahead to 2024
The new year is just around the corner. How will you prioritise your health and harness your hustle for a fantastic start? Stay tuned for January’s update, where we’ll explore our direction to set a productive tone for the year ahead.
Wishing everyone a joyful, healthy, and productive December!
This year’s
Christmas Fun Run and Treasure Hunt is being hosted by Gloucester Sports and
sponsored by NHS Glos ICB! Get ready for an evening of festive fun, laughter,
and adventure.
The event is based on the 12 days of Christmas where teams will look for clues and find each way point located around the City. Here’s everything you need to know about the event:
Fun Run Instructions:
Arrival and
Registration
Time: Start between 5:30 –
6:30pm and finish at 8pm
Dress Code - Wear your best
Christmas outfit (Santa hats, elf costumes, etc. are highly encouraged!).
Prizes for the best-dressed team!
Start Time - The Fun Run starts at 5:30pm
Please gather at the shop as it is a staggered start once you have
registered and received the clues of the treasure hunt.
Route Details - The route is
approximately 5km where you will find clues to the 12 days of Christmas. It is up to teams
which way you want to find the Christmas-themed waypoints! Don’t forget to take
photos along the route and a Prize will be available for the best photo(s)
submitted.
Safety Tips - Ensure you stay
hydrated and warm. First Aid will be
available at shop, where you will be supplied with an emergency contact
number.
Finish Line - Celebrate your
achievement at the finish line back at the shop
Contact Information
If you have
any questions or require assistance, please email the organiser here
Thank you
for joining us—let’s make this Christmas event one to remember!
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.
