DO YOU HAVE A FITNESS QUESTION?
fitness Classes
Discover our range of on-demand fitness classes designed for all levels. From beginner-friendly workouts to advanced techniques, our expert trainers guide you through boxing, stretching, HIIT, and more. Whether you’re building strength, improving flexibility, or cooling down after a session, you’ll find the perfect class to keep you motivated and moving. Join us and take your fitness journey to the next level!
Fitness workbook
Challenges
Couch to 5k Plan
Ready to take the first step towards improving your fitness? Our Couch to 5k plan is perfect for beginners looking to build confidence and stamina. Whether you're new to running or just getting back into it, this structured, 9-week programme gently guides you from walking to running 5 kilometres at your own pace.
With expert advice, motivational tips, and a supportive community, you'll feel empowered every step of the way. No matter your starting point, you'll cross the finish line with a sense of achievement and a healthier, happier you.
Why join?
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Build fitness gradually to avoid burnout or injury
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Stay motivated with weekly challenges and progress tracking
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Join a community of like-minded beginners
Notes:
Mobility - Try the below videos for guidance on Mobility on Tuesdays/Thursdays.
https://www.youtube.com/watch?v=0hTllAb4XGg
https://www.youtube.com/watch?v=nzCMptGGZt8
TIPS
wALK ROUTES
Discover the beauty of East Sussex with our curated collection of walk routes, offering something for everyone from serene woodland strolls to coastal adventures. Each route has been carefully selected to showcase the stunning landscapes, rich history, and diverse wildlife of the region.
South downs way
Short route
CUCKMERE VALLEY
Distance - 4.879km
ABBOTS WOOD
Distance - 4.897km
friston forest
Distance - 4.776km
Distance - 4.115km
South downs way
long route
Distance - 6.867km
OLD LODGE NATURE RESERVE
Distance - 5.206km
ARLINGTON RESERVOIR
Distance - 4.732km
Plumpton via
roman villa
Distance - 6.885km
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Seminars
IMPORTANCE OF MENTAL HEALTH
Reeta shares her insights on the importance of prioritising mental health and breaking the stigma around seeking therapy. In this video, she discusses how taking steps to care for your mental well-being can positively impact every aspect of your life, encouraging viewers to embrace therapy as a powerful tool for personal growth and resilience.
Fuel your fitness with nutrition
James discusses the vital role nutrition plays in maintaining a healthy lifestyle.
Learn how balanced eating can boost your energy, enhance your performance, and support overall well-being.
Small changes can make a big difference!
Mastering Gym Equipment
Not sure how to use the equipment at the gym? Our step-by-step video guides will help you get the most out of your workouts, ensuring you use machines safely and effectively.
Whether you're a beginner or just need a refresher, these videos will give you the confidence to train properly and avoid injury. Explore the library and make the most of every session!
*click on the ☰ logo to view all the videos in the folder
Push
Pull
Leg
Studio
FREQUENTLY ASKED QUESTIONS
FITNESS
What should I wear to a fitness class? Wear comfortable, breathable clothing that allows movement. Trainers with good support are recommended. You don’t need special gear – just something practical and easy to move in.
Do I need to be fit before I join a fitness class or programme? No – our sessions are designed for all fitness levels. Everyone starts somewhere, and our instructors will adapt exercises to suit your ability. Progress is personal, and there’s no pressure to keep up with anyone else.
How often should I exercise each week? The NHS recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week, plus two strength-based sessions. That could be broken down into 3–5 sessions a week, depending on your schedule and goals. Source: NHS – www.nhs.uk/live-well/exercise/
How do I stay motivated to keep going? Setting realistic goals, tracking progress, and finding a community to support you (like ACE) makes a huge difference. We also mix up the formats and keep things engaging so it never feels repetitive.
Is walking enough to stay fit? Yes – walking is a great form of low-impact exercise. Regular brisk walking can help maintain weight, improve heart health, and boost mental wellbeing. Adding in some strength work helps balance it.
How long will it take to see results? This varies based on your goals, effort, and consistency. Most people notice changes in 4–6 weeks. Mental health benefits like better mood and energy often come sooner.
NUTRITION
What does “eating well” actually mean? In simple terms: ½ plate veg or salad ¼ plate protein ¼ plate carbs Add some healthy fats (e.g. olive oil, nuts) and stay hydrated. This keeps it flexible and balanced without overthinking it.
Are carbs bad for me? No – carbohydrates are your body’s main energy source. Wholegrain carbs like oats, brown rice and wholemeal bread provide fibre and nutrients. Cutting all carbs often leads to tiredness and poor concentration.
Do I need to follow a strict diet to be healthy or lose weight? No. A healthy approach focuses on balance, not restriction. You don’t need to cut out entire food groups. Aim for: Plenty of veg and fruit Lean protein Wholegrains Limited processed foods Sustainable habits beat extreme diets every time.
Is sugar the main problem with my diet? Excess added sugar can be an issue – especially from drinks, sweets, and processed foods. But context matters. A bit of sugar in a balanced diet isn’t harmful. The goal is to reduce high-sugar products, not eliminate all sweet things.
Do I need to eat differently if I’m exercising more? Yes – you may need: More calories, especially from carbs and protein Post-exercise food to help recover More fluids You don’t need a special “sports diet,” but timing and balance become more important if you're training hard or often.
How do I stop snacking late at night? Tips: Eat balanced meals during the day Identify if it’s hunger, boredom, or habit Keep high-protein snacks ready if needed Brush your teeth earlier to signal you’re done eating It's not about cutting snacks entirely – just being intentional.
MINDFULLNESS
What is mindfulness, and how do I start? Mindfulness means paying attention to the present moment without judgement. You can start with: 5 minutes of focused breathing A short walk without distractions Apps like Headspace or Calm You don’t need to sit cross-legged or meditate for hours — small, regular moments of awareness make a big difference.
Does reading improve my health? Yes. Regular reading can: Reduce stress by up to 68% (University of Sussex study) Improve focus and sleep (especially if you read before bed) Support mental wellbeing by creating space to slow down Fiction, non-fiction, or even poetry — anything that helps you disconnect and unwind can be beneficial.
Is taking a break really that important for my mental health? Yes. Regular short breaks: Improve concentration Lower stress Prevent burnout Try the Pomodoro technique (25 minutes focus, 5-minute break) or simply step away from your screen regularly.
Can being outside really boost mental health? Yes – even 10–15 minutes outdoors can: Lower cortisol (stress hormone) Improve mood and concentration Help reset your body clock for better sleep This is one reason why ACE includes outdoor walks and nature-based sessions.
Can mindfulness improve focus and productivity at work? Yes. Practising mindfulness has been shown to: Reduce distraction Improve memory and task accuracy Lower stress in high-pressure environments Even short, regular moments of presence can improve day-to-day performance.
What are some simple ways to practise mindfulness during the day? Focus on your breath for 60 seconds before meetings Eat one meal a day with no screens Notice 3 things you can see, hear, and feel Walk without your phone for 10 minutes These micro-practices help reset your mind and reduce overwhelm.