Sussex Performance Centre

19/06/2026

Finishing off another 12 weeks of group training with some awesome people.

These fellas boss the 6:30am SPC Men sessions—one of our six weekly men’s and women’s group training options.

Nearly 10 years of early starts + late finishes, hard sessions and plenty of laughs. We’re proud of what we’ve built, but we’re always looking at how we can improve what we do and make every phase even better.

Looking forward to the next one.

Link in our BIO 🏋️‍♂️

ConsistencyWinsB

15/06/2026

How to get in better shape for your summer holiday without doing anything stupid ☀️ 👇🏋️‍♂️

14/06/2026

🎥 lately

A snapshot of the last few weeks at SPC as we build into summer — strong sessions, consistent effort and plenty more to come.

11/06/2026

He never mentions his birthday, so we will…

Happy birthday to SPC Coach Jake Diserens!

A huge part of the SPC journey over the years — from coach, to Harlequins Academy, and now still back with us helping members get stronger every week.

Swipe right to see his first ever video at SPC… we’ve all got to start somewhere.

10/06/2026

As we approach our 10-year anniversary, we’ve been looking back at some of the less-seen SPC moments.

From taking classes in nursing homes, to adapting through Covid, to saying goodbye to brilliant team members on big nights out. From quiz nights, comedy nights and Christmas parties, to cricket matches, SPC Games, Women’s Days, Run Clubs and everything in between — we really have done the lot.

The gym sessions are only part of the story.

SPC has always been built on the people who walk through the doors, the coaches who have given so much, and the community that has grown around it all.

Forever grateful for everyone who has played a part in the last 10 years.

Now we can’t wait to announce how we’ll be celebrating it.

08/06/2026

Weekends at SPC are always extremely productive when we plan for new exercises to be introduced into our programming…

04/06/2026

Meet Harry 👋

If you see this man around SPC, don’t be alarmed…

This is Harry, one of our two newest coaches.

At roughly the size of a small bungalow, Harry has settled into the team nicely and, as demonstrated here, can comfortably pick up Giuseppe using the same effort most of us use to carry a hoodie.

Giuseppe has since been returned safely to the coaching team.

When Harry isn’t transporting staff around the gym, he’ll be helping members get stronger, fitter and more confident in their training.

Make sure you say hello if you spot him around the place.

03/06/2026

Wall sits for blood pressure? Sounds too simple, but the research is strong.

A 2023 large-scale network meta-analysis in the British Journal of Sports Medicine looked at 270 randomised controlled trials and 15,827 participants, comparing aerobic training, resistance training, HIIT, combined training and isometric exercise. The biggest reductions in resting blood pressure came from isometric exercise training, with average reductions of around -8.24 mmHg systolic and -4.00 mmHg diastolic.

One of the standout exercises was the isometric wall squat / wall sit, which ranked as one of the most effective individual exercises for lowering systolic blood pressure.

The simple protocol:

4 x 2-minute wall sits
2 minutes rest between sets
2–3 times per week
Breathe normally — don’t hold your breath

It’s joint-friendly, needs no kit, and can be added alongside your normal training rather than replacing strength work or cardio.

Small, boring, repeatable habits often create the biggest results.

As always, if you have diagnosed high blood pressure, cardiovascular issues, or you’re on medication, speak to your GP before starting a new exercise protocol.

31/05/2026

SPC lately 🎥

Sessions with strong lifts, plenty of work and a lot of people showing up for themselves.

From personal training to group sessions, youth coaching and conditioning work — this is what SPC is all about.

Not perfect weeks. Not waiting for motivation. Just consistent training, good people and a gym full of energy.

Proud of everyone 👊

29/05/2026

Being a parent changes your relationship with fitness 👇

Being a parent changes your relationship with fitness. Before children, training can be something you fit your life around. After children, it has to fit into the cracks. Work, school runs, nursery pick-ups, broken sleep, meals, washing, homework, weekend plans, and the general background noise of f...