CrossFit Ceylon Podcast: Recent Episodes
CrossFit Ceylon
Discussions based around health and fitness and how we can implement very basic tools to improve our daily lives. Fitness is more than what happens in the gym, its about using those skills outside of the gym and maximising on the efforts of your training, and most importantly, creating balance.
1) What is motivation?
2) Intrinsic & Extrinsic motivators
3) What is your WHY?
4) Set Measurable ,Specific and Achievable goals
5) Stay consistent. Schedule your training
6) Add diversity. Do things outside of the gym
7) Reward yourself with Delayed Gratification
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While bodyweight can be a useful metric for tracking changes in body composition, it is not always the most accurate indicator of progress and is not the only metric to be tracked. By capturing and tracking the right metrics, we can provide a more accurate picture of progress and help stay motivated and on track towards our goals.
One of the biggest factors that impact people's adherence with a diet is the amount of decisions they have to make. If you are eating 3 meals a day every week, you will have to make 21 decisions per week and 84 decision per month. If you prep your food, you could potentially slash those number to 1 decision per week and 4 decision per month. Imagine how much more successful you would be if you optimized this.
This episode is about the various ways that we can progress our training and also the importance of tracking the key metrics to be able to quantify and measure your progress.
If you went through our Fundamentals program, you may have missed out on our most successful program yet. The onboarding program is an upgraded version of how we used to onboard members. It covers the key aspects of getting results which is Sleep, Nutrition and Stress Management.
Very subjective claim , but we believe it. The goal of our onboarding program is to create a launchpad for you to get to your goals. Most people make very avoidable errors in the first couple of months of their journey and our goal is to create a road map for you so that you don't make those mistakes.
Just like sport, diet has its seasons. If we do not go in and out of dieting we will end up underperforming, burnt out or injured.
Understand your goals with the triangle of awareness https://youtu.be/U3qsXQJyzHE
CrossFit Ceylon Nutrition Private Facebook Page https://www.facebook.com/groups/1490137821365282/
Your gut and your brain are arguably the 2 most important things in the body. Why is it talked about so little then? Society is shifting its focus over to optimising health and fitness. So where do we start? Gut health, digestion and nutrient absorption is probably a great place
In this episode we sit down with Rushini Goonathilake, owner of Natural Eats. The company has been spearheading the meal plan service industry for the last few years and their systematic way to onboard clients and fullfill clients in a way that adjust right in to their lifestyle is unmatched. She gives us strategies to be able to shop well, prep well and select foods that are both health and economically friendly.
In this short episode we cover the concept of playing the infinite game. Committing to your nutrition long enough to yield the desired results, and it's not about will power. Decision fatigue is the downfall for the majority of failed attempts to make dietary changes, but we got your back here with some solutions to break right through those obstacles. Share this with all your friends because it may be the breakthrough they need.
What is processed food? Most people are just straight up confused about what is healthy and what is not. In this episode we explain to you exactly how to determine what is healthy and how to make better decisions about your choice of food in whatever situation you find yourself.
Managing stress and recovery is a delicate dance. We want to get fit, strong and sexy but if we go too hard, we crash and burn. If we don't go hard enough, we don't get disproportionate returns on our efforts ( which is what we are all looking for). Listen to this episode and change the vicious cycle of crashing and burning from training too hard( or too easy).
In this episode I sit down with a childhood friend and a man that has made a name for himself in the CrossFit circle. Simon Jones is a CrossFit Level 3 Trainer who has coached over 300 seminars worldwide in the last 10 years. He is one of the most experienced CrossFit coaches in the world and now takes position as Flowmaster at CrossFit certifications. He has judged at the CrossFit Games, rubbed shoulders with everyone from athletes to the founders of CrossFit and was also the person who introduced Sam Briggs to CrossFit. She was the 2013 CrossFit games champion for those who do not know. However, his journey was not easy and was not without major bumps in the road and we get in to those details on this show. If you are a member at CrossFit Ceylon, rest assured, you will be hearing more from him. Enjoy this episode!
In this episode we sit down with Vik Kodi, an experienced coach that has been in the industry for over 10 years. He shares his lessons and philosophies on training approach and opens up about his desire to move back to Sri Lanka. We had a very open and honest dialogue and brought up some very important issues and topics that are holding our nation back.
We sit down with Head Coach and Co-Founder of Endurance Lab Sri Lanka and discuss the fitness industry as a whole. We touch on the subjects of what it takes to be an athlete, how to find purpose, how to approach training and what the underlying common factors between different training styles are. This conversation has its twists and turns and is an entertaining one.
In the current COVID climate there is one specific subset of people that are at highest risk for contracting the disease. This subset are people with underlying metabolic dysfunction. Individuals with diabetes, heart disease, high blood pressure, obesity and cholesterol issues are all in this group at high risk. What is common ground between all of these diseases? Insulin resistance. Doctor Gotabhaya Ranasinghe explains to us why it is so important to chase metabolic health and how excess sugar, excess Omega 6 and excess trans fats are the culprits for all of these very modern diseases. This one gets interesting.
Are the changes you are making in the New Year short term or long term? Sustainability should be a key factor when deciding what training and nutrition plan you choose.
In this episode Head Coach, @andysalemandrews sits down with Sasha Tolstikova (@body360sl ) to discuss these 3 topics in detail, and outline some simple tools that you can apply, to make a meaningful change to your health and fitness.
In this episode, Andy & Thirantha get busy talking about some key ways to start implementing an effective change to your diet. Macros are the topic of conversation.
In this episode we sit down with Alexi Senanayake A.K.A Box Mama about her experience with pregnancy. We discuss how to approach training and what kind of changes that you will need to make with programming as well as mindset.. We also discuss how mainstream reccomendations could be slightly outdated and where you could start looking for information from the leaders of this particular segment of the industry. Niki Bergen ( Belle Method) and Brianna Battles ( post partum athlete) is a great place to start. If you are planning to get pregnant and have any questions, get in touch with Alexi on IG @alexandriasenanayake. We will follow this up with a POST-NATAL episode, stay tuned!
What things you should be looking for in a coach? Where are you at with your fitness and what goals have you set? Identifying these things will help you decide which coach with which specific skill set that you should be looking for. Our team of coaches at CrossFit Ceylon are among the best and with a very diverse skill set. Check out our Instagram @crossfitceylon or visit our website at www.crossfitceylon.com to get in touch with us or to get in touch with one of our coaches.
What things you should be looking for in a coach. Where are you at with your fitness and where do you desire to head. Identifying these things will help you decide which coach with which specific skill set that you should be looking for.
How to manage your calories during a period of lockdown.
One thing not mentioned on here is snacking.
If you feel the urge to snack, I reccomend drinking a glass or 2 of water and waiting 10 minutes to see if the craving subsides. Most often than not, you were thirsty or bored. If you are still hungry after 10 minutes, go ahead and eat but make sure that it comes from a protein rich food.
Protein has the highest thermic effect on our body. In simple terms, our body requires energy to digest and absorb the food we eat. Protein requires 20-30 calories from every 100 calories consumed just to digest and absorb the food. Protein snacks are literally the best way to snack.
In this episode we dive deep in to the ethos at CrossFit Ceylon, the coaches approach and the thought process behind the design of the programming.
In this episode, we discuss the 4 pillars of recovery, the 4 that move the needle the most and how we can implement them in to our daily lives. Sleep, Nutrition, Breath work and Hydration.