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"
Jude’s story is a powerful reminder that recovery is not just about healing—it’s about rediscovering joy, connection, and purpose. We’re proud to have her as part of the Health & Hustle family.
Step into the gym on a Health & Hustle training day, and you’ll feel it immediately: the energy, the focus, the determination. This isn’t about bulking up or chasing extreme physiques—it’s about toning, strengthening, and building a body that feels as good as it looks for those runs outside of the gym environement.
The Philosophy: Strength Without the Bulk
Our strength training sessions are designed with a clear purpose: targeted toning. We focus on arms, chest, and abs, using controlled movements, moderate weights, and high reps to sculpt lean muscle and improve definition. It’s a smart, sustainable approach that builds strength without adding bulk. This isn’t bodybuilding—it’s body confidence. And it’s working.
The Power of the Warm-Up: 30 Minutes of Cardio
Before we hit the weights, we kick off with 30 minutes of cardio. Whether it’s treadmill intervals, cycling, or rowing, this warm-up gets the heart pumping and the muscles primed. It’s a game-changer. The cardio not only boosts endurance, it enhances the effectiveness of the strength training that follows. Muscles are more responsive, recovery is faster, and the overall workout feels more dynamic. The combination is helping participants see real changes in tone, stamina, and posture.
Mind-Muscle Connection: Technique Over Intensity
Each session is built around form and control. We’re not chasing personal bests or max lifts, we’re mastering technique. From slow, deliberate bicep curls to perfectly aligned chest presses, every movement is intentional. The focus on core engagement throughout the session also means abs are constantly activated, even when we’re working other muscle groups. It’s a full-body experience with a targeted twist.
Real Results, Real People
The feedback has been phenomenal. Participants are noticing:
Improved muscle tone in arms and chest
Stronger core stability and better posture
Increased energy levels throughout the week
Greater confidence in their physical abilities
And perhaps most importantly, they’re enjoying it. The sessions are challenging, yes—but they’re also empowering, energising, and fun, especially when Shannon is in attendance.
Join the Movement
Whether you’re new to strength training or looking to refine your routine, the Health & Hustle sessions at Nuffield offer a welcoming, effective, and results-driven environment. It’s not about lifting the heaviest weights,it’s about lifting yourself up, one rep at a time.
There’s something quietly powerful about watching a group of people lace up their trainers, step outside, and commit to change. Over the past five weeks, the Health & Hustle Couch to 5K crew has done just that, transforming from tentative joggers to confident runners, one stride at a time.
Week 5: The Turning Point - As of this week, every participant has completed Run 2 of Week 5, clocking a total of 16 minutes of running with walking intervals. That’s no small feat. What began as short bursts of effort has evolved into sustained movement, rhythm, and resilience. The group’s consistency, camaraderie, and sheer determination have turned a daunting challenge into a shared triumph.
From the first run where even 60 seconds felt like a mountain to now, where 5-minute intervals are handled with ease, the progress has been nothing short of inspiring. Each session has built not just stamina, but confidence. And now, the real milestone awaits.
Tuesday’s Challenge: The First 20-Minute Non-Stop Run
This coming Tuesday marks a major moment: a full 20-minute run without stopping. No walk breaks. Just steady, continuous movement. For many, this will be the longest they’ve ever run and yet, they’re ready. The energy in the group is electric. There’s a shared sense of anticipation, a buzz of encouragement, and a quiet belief that this goal is not only achievable, but inevitable. Because they’ve earned it. Every step, every breath, every bead of sweat has led to this.
Excellence in Motion - What’s most remarkable isn’t just the physical progress, it’s the mindset shift. Everyone has excelled on this course. They’ve shown up, pushed through doubts, and supported one another. The WhatsApp messages, the high-fives, the shared playlists it’s all part of a culture that celebrates effort as much as achievement. This isn’t just about running. It’s about proving to yourself that you can do hard things. That you can start from zero and build something extraordinary. That community matters. And that movement, however small, can spark transformation.
Voices from the Runs
“I never thought I’d look forward to running. Now I’m counting down to Tuesdays and Thursdays!”
“The group energy keeps me going. We’re in this together.”
“I didnt think i could do this, but everyweek i surprise myself with the achievements.”
What’s Next?
After Tuesday’s 20-minute run, the course continues to build toward the full 30 minuts of running by week 9. But no matter what lies ahead, this crew has already proven something vital: they’re runners now. And they’re just getting started.
So here’s to the Health & Hustle Couch to 5K team, your journey is inspiring, your progress is phenomenal, and your next run is going to be legendary. From all the run leaders, thank you for believing in us!
On a rain-soaked morning in the heart of the Cotswolds, a determined crew from Health & Hustle laced up their boots and set off on the Macmillan Mighty Hike, a marathon-length trek across the iconic Cotswold Way, all in support of Macmillan Cancer Support. What followed was a day of grit, laughter, and a whole lot of mud.
A Trail of Challenges
The Cotswold Way is known for its rolling hills and postcard-worthy views, but on this particular day, it was more bog than beauty. Torrential rain turned paths into puddles and fields into slip-and-slide arenas. Spirits were high, but the terrain was relentless.
Among the brave hikers, Sarah and Dan faced a particularly grueling challenge. Both battled through horrific blisters, each step a painful reminder of the miles ahead. But quitting wasn’t an option. With sheer determination and the encouragement of their teammates, they pushed through and crossed the finish line—mud-splattered, exhausted, and triumphant.
More Than a Walk: A Community Effort
The hike was just the tip of the iceberg. Behind the scenes, the Health & Hustle team rallied together in the weeks leading up to the event to raise vital funds for Macmillan. Their efforts included:
🍰 Cake sales at parkrun, where runners and walkers alike indulged in sweet treats for a good cause.
🧠 Quiz nights, packed with laughter, friendly competition, and generous donations.
🙌 Countless hours of planning, promoting, and cheering each other on.
To everyone who baked, bought, quizzed, donated, or simply showed up—thank you. Your support made a real difference and helped fuel the team through every soggy mile.
Crossing the Finish Line
The Macmillan Mighty Hike wasn’t just a physical challenge, it was a testament to the power of community, resilience, and purpose. Whether trudging through mud or icing cakes, the Health & Hustle team showed what it means to rally for a cause that touches so many lives.
Here’s to sore feet, full hearts, and the kind of teamwork that makes even the toughest hikes feel possible.
Health&Hustle Couch to 5K Graduation Review: A Journey from the Couch to Confidence
When the new guys first laced up their running shoes for the Health&Hustle Couch to 5K programme, they had no idea that in just a short period of time they would not only complete a 5K run but also gain a new found sense of accomplishment and resilience. Now, as they celebrate their graduation from the programme, I can confidently say as the group leader it was one of the most rewarding challenges seeing everyone cross the finish line. The structured approach of Health&Hustle makes running feel achievable, even for a complete beginner. The gradual progression, coupled with supportive coaching and a strong community, meant that each session built on the last, easing the transition from walking to running.
One of the unexpected benefits was how running impacted the mindset. With every step, everyone felt stronger, not just physically but mentally. The programme emphasised resilience and consistency, lessons that extended beyond running into other areas of life. Alongside improvements in stamina, The runners found a boost in confidence and stress relief, proving that movement really is medicine.
Graduating from Health&Hustle's Couch to 5K is more than reaching a distance milestone, it's proof that perseverance pays off. Crossing that final finish line, whether at an official event or a solo victory lap around the park, was a moment of pride. The camaraderie within the programme, whether through online check-ins or local Parkruns, provided an extra layer of encouragement.
For anyone considering the Health&Hustle Couch to 5K journey, I wholeheartedly recommend it. Whether you're starting from zero or just need a structured plan to build consistency, this programme makes running accessible and enjoyable. Now, the big question is—what’s next? Because one thing’s for sure: we are not stopping here! Opportunities to go to the next level are available with our Monday and Wednesday sessions.
Join Us for the Summer Couch Course on Tuesday 3rd June and launch your first steps across the start line!
Summer is nearly here, and it's the perfect time to start
thinking about your running journey through the summer! Whether you're taking
your first steps or looking to level up.
This is the last course of 2025, and we will be back in Spring 2026 to
deliver a Spring and Summer course.
So why not join our last Couch to 5K Programme for 2025
starting on 3rd Jun 2025 and graduating on 28 Aug 2025.
Running throughout summer is designed to get you off the
couch and confidently completing a 5K at the end of the course. But
we’re not stopping there! Throughout Autumn and Winter, step up your game with
our 5-10K progression programme, tailored to keep your progress going strong.
Don’t worry, the Couch to 5K plan will smoothly transition to prepare you for
this next challenge.
Here’s why you should jump in:
Beginner-Friendly: Perfect for all levels, even if running
feels daunting.
Community Support: Train alongside others, share
experiences, and cheer each other on.
Stay Active All Year: Make running part of your lifestyle
with seasonal goals and supporting you through difficult changes.
The Gloucester Half Marathon and 10km held today was attended by members of the Health & Hustle. Following a tough winter period, our runners took to the street for the first event of 2025, promoting fitness and teamwork.
The Gloucester 10km, organised by RunThrough, delivered another fantastic event, combining a well-planned course with an excellent race-day atmosphere. The registration was smooth, with a well-organised number collection and clear pre-race instructions. The event village had a great buzz, with friendly volunteers, music, and plenty of space for runners to warm up. The event was well signposted, making it easy for participants to find their way around.
The route provided a great mix of urban and scenic views, taking runners through the heart of Gloucester. The mostly flat course made for a great opportunity to push for a PB, though a few gentle inclines kept things interesting. Well-placed mile markers and clear signage ensured no one lost their way, and the well-stocked water stations were much appreciated.
The crowd support was fantastic, with locals cheering runners along key points. The marshals were enthusiastic and encouraging, helping to maintain high spirits throughout. The energy from fellow runners and pacers also kept motivation levels high.
Crossing the finish line felt like a real achievement, with medals. To take on an event like this, especially for our first time 10km runners is an experience not to be missed. Everyone running the event surprised themselves crossing the finish line and should be proud of their achievements. Well done team H8H2025. it all started with Couch to 5km and now we see the growth in everyones abilities and achievements
The Robin Trust does great work in healthcare and community support in the Cape Town area and it was humbling to see where the funds raised for the charity has made a difference in supporting inpatient dementia care and care within the community. We were very fotunate to be hosted by fellow healthcare professionals who gacve us a look at what the healthcare system delivers in South Africa, especially with the poor and most vunrable.
The visit has had a significant impact in several ways and the key take aways from the thise who joined the visit made the following observations:
Boosting morale & recognition by seeing firsthand support from the Health & Hustle to uplift the staff and volunteers, to help reinforce the work they do is valued globally.
Strengthening partnerships have fostered deeper collaboration between Health & Hustle and the Robin Trust and will lead to new fundraising ideas, training exchanges, or ongoing support initiatives.
Showcasing the Fundraising Impact and seeing how the funds raised are being used, giving donors confidence in continued support. The real-life stories and visuals from the visit are heart warming and breath taking.
Knowledge & skills exchange has been invaluable knowledge-sharing and has inspired operational improvements following the visit with QI that could make a big difference.
Community engagement and interacting with patients and caregivers, provided a sense of connection and direct encouragement.
The visit would not of been possible thanks to the Robin Trust Trustees Chair Cathy Miller who made our stay out of this world.
Many congratulations
to everyone who completed the Couch to 5KM course! Completing the Couch to 5KM
course is a significant achievement that represents dedication, perseverance,
and personal growth. For many, it’s not just about running 5 kilometres, it is
about proving to themselves that they can set a goal, work through challenges,
and come out stronger on the other side.
The sense of achievement comes from within and Building Confidence by
overcoming doubts and realising what the body and mind can achieve.Commitment
& Discipline by sticking to a structured running plan over the
weeks, even when motivation wavers during night runs and adverse weather.Improved
Fitness & Health Feeling stronger, fitter, and often
experiencing better mental well-being when day to day work adds to the fatigue.Breaking
Barriers by going from possibly struggling with a few minutes
of running at the beginning of the course to completing Week9Run3 and
graduating.
Many of
the group who have finished the course find joy in running and set new goals,
like the Monday and Wednesday 5-10KM sessions or even joining a
Health&Hustle event or taking part in Parkrun.This is a Newfound Passion in which you can
grow and keep physically active.
It’s a testament to resilience and the
power of gradual progress and for those who finish, it’s not just about the
run—it’s about proving to themselves that they can do
it. The dedication, perseverance, and
hard work has paid off and what an incredible achievement! For everyone who
crossed the finish line, keep up the great momentum, and here’s to many more
runs ahead! Checkout the highlights from the groups progress:
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.
