Episódios
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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.
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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.
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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.
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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.
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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.
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This may be what is missing from your training.
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Sri Lanka needs producers. This is our take on where we should start.
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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
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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
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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.
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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.
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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.
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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).
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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!
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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.
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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.
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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.
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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.
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