Personal training · Sri Lanka & online

Built around your progress.

Professional, personalized and results-focused coaching backed by approximately 15 years of fitness industry experience — in person across Sri Lanka, or online wherever you are.

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Experience15+ years

Programme12-week blocks

Re-assessedWeeks 4 · 8 · 12

WhereSri Lanka & online

What gets measured§01

Numbers, not guesswork.

Every client is assessed before anything is written. These are the values behind your programme — recalculated at every re-assessment, and visible to you in your own app.

Body mass index 22.1

Placed on the six clinical bands, not just quoted as a number.

Body fat 18.6%

Estimated from your measurements, replaced the moment an analyzer reading exists.

Daily target 2,180kcal

From your BMR and activity, adjusted for the goal — never below your BMR.

Macros P/C/F

Protein, carbohydrate and fat in grams, against a Sri Lankan food database of 150 items.

VO₂ max 50.3

Rockport one-mile walk test, repeated so the change is measured, not felt.

Training zones 60–90%

Heart-rate reserve zones worked out from your own resting rate.

Girths 12

Twelve sites, dated and kept — never overwritten, so the trend is real.

Water 2.3L/day

Set from body mass, because dehydration ruins more sessions than programming does.

About§02

Coach Pubudu Perera

Certified personal trainer.
Committed partner.

I’m Coach Pubudu Perera, a dedicated fitness professional and personal trainer. My passion is helping people improve their strength, fitness, health, confidence and overall quality of life through structured and effective training.

Throughout my professional career, I have continuously developed my knowledge and skills through recognized fitness and sports science education. I am qualified in personal training, exercise and sports sciences, First Aid, CPR and AED.

I founded Health First Fitness Center in Gampola, and I coach clients across Sri Lanka and online. Every individual is different—effective coaching must fit the client’s goals, abilities, lifestyle and progress.

LFA

Diploma in Personal Training

Leaders Fitness Academy, UAE

ISSA

Certified Fitness Trainer

International Sports Sciences Association, USA

DESS

Diploma in Exercise & Sports Sciences

University of Peradeniya, Sri Lanka

CARE

First Aid, CPR & AED Qualified

Responsible professional fitness guidance

NPFA

National Physical Fitness Awareness Program

Professional development

**Coach Pubudu Perera** Founder · Personal Trainer

The method§03

Twelve weeks.
Three checkpoints.

Training is written in twelve-week blocks. You are re-assessed at weeks 4, 8 and 12 — same tests, same measurements — so progress is something we can show you rather than something you have to take on faith.

Weeks completed Still to come Re-assessment

Week 0 · Baseline

Assessment

Vitals, seven fitness tests, twelve girths and a full body-composition reading. Goals written down and dated.

Week 4

First check

Everything re-measured. The programme and your macro targets are adjusted to what actually happened, not to the plan.

Week 8

Mid-block

Loads and conditioning re-set against your new numbers. Progress photographs alongside the measurements.

Week 12

Block review

The full comparison against week 0, and the next block written from it.

Ways to train§04

In person

Face to face

One-to-one sessions across Sri Lanka — at your gym, at home, or wherever you already train.

Online coaching

Anywhere

The same programming, nutrition plan and weekly check-ins delivered remotely — wherever you live or travel.

Fat loss

Practical training and nutrition awareness built for sustainable change.

Strength

Progressive programs that develop confident movement and performance.

Body transformation

A structured path with regular monitoring and individual attention.

Healthy living

Realistic habits designed around your abilities, lifestyle and goals.

Packages§05

What it costs.

Billed monthly. No joining fee, no lock-in — if it is not working for you, say so and we stop.

Monthly

The standard block — most clients train here

LKR18,000

per month

12 one-to-one sessions
Assessment, re-assessment and progress photos
Programme and meal plan kept current
Your own app, with everything in it

Start training

Prices are in Sri Lankan rupees. Online coaching is available worldwide; in-person sessions are arranged around where you already train.

The commitment§06

“Your goal is my responsibility, your progress is our achievement, and your satisfaction is my priority.” Coach Pubudu Perera

Personal training is not simply about giving someone a workout. It is about understanding the individual, creating a realistic plan, providing proper guidance, monitoring progress, motivating the client and continuously improving the approach.