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HPA Training Podcast

Ceylon Functional Fitness 28 episodes Latest Mar 7, 2026

This podcast is dedicated to empowering individuals to improve their Health, Performance and Aesthetics through discussions on health, lifestyle and fitness. It emphasizes that fitness goes beyond the gym and provides practical tools for daily life. The focus is on simple yet effective strategies to optimize training, improve physical capabilities, and create a healthy balance.

Episodes

Training Through Injury: The Biggest Mistake People Make When Training Through Injury Mar 7, 2026 00:07:22 Most injuries in training don’t happen because people train too hard.They happen because people don’t adjust their training when something starts hurting.In this episode of the HPA Podcast (Health, Performance & Aesthetics), we break down a simple framework for how to train when you're dealing with a niggle or minor injury.Instead of stopping completely or pushing through pain blindly, we expl

We are rebranding. Jan 30, 2025 00:03:15 Welcome to the HPA Podcast - formerly known as CrossFit Ceylon - now reimagined and rebranded to bring you the best of Health, Performance & Aesthetics. We're exploring new ways to elevate your fitness journey and dive into what truly drive optimal health. Stay tuned.

Secret to Motivation Nov 1, 2023 00:19:53 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 Click here to get your 3 FREE Trial classes

Tracking the right metrics Feb 5, 2023 00:14:11 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.

Decision Fatigue & Food Prep Jan 8, 2023 00:09:58 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 opt

How to make progress in the gym Jan 7, 2023 00:09:40 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.

OG CrossFit Ceylon Member? This is for you Jan 4, 2023 00:05:15 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.

Worlds Best Program Dec 29, 2022 00:09:17 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.

The Goldilocks Zone Dec 28, 2022 00:01:46 This may be what is missing from your training.

Productivity in the workplace Jul 10, 2022 01:16:50 Sri Lanka needs producers. This is our take on where we should start.

Metabolic Adaptation Jul 7, 2022 00:19:32 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/

Gut health and the elimination diet Jun 2, 2022 00:18:30 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

How to eat healthy in an economic crisis with Rushini Goonathilake Jun 2, 2022 01:19:59 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 econo

Nutrition- Play The Infinite Game Jan 23, 2022 00:17:02 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 m

Whole food vs Processed food Oct 10, 2021 00:31:38 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.

The exact reason why your fitness is not improving Sep 24, 2021 00:15:52 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).

Simon Jones CrossFit Seminar Staff and OG Jul 1, 2021 02:00:40 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 s

A chat with Vik Kodi Jun 16, 2021 01:43:10 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.

Mithun Liyanage. Endurance coach and athlete. Jun 7, 2021 01:40:53 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.

Metabolic Health with Doctor Gotabhaya Ranasinghe Jan 26, 2021 01:34:41 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 Gota

Sustainability with Sasha Tolstikova Jan 1, 2021 01:13:56 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 fit

Nutrition Part 1 Dec 8, 2020 00:40:43 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.

PRE-NATAL Dec 8, 2020 01:07:47 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 t

Finding a Coach Nov 17, 2020 00:54:01 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.cross

Finding a Coach Nov 17, 2020 00:00:56 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.

CrossFit Ceylon Podcast Intro Nov 9, 2020 00:21:06 Welcome to the Podcast.

Managing Calories during lockdown Nov 9, 2020 00:21:06 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. Pro

Recovery Nov 3, 2020 01:04:07 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.

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