Personal training in Colombo · Mornings
Lose the fat. Build the muscle. Measured, not promised.
Sandeep comes to your building's gym or your home, with the first session of the day at 5:30 AM. The work is mostly lifting. Muscle is what makes a leaner body look athletic instead of just smaller. He writes down your waist, your weight and what you lift on a fixed cycle.
The first call is free and takes twenty minutes.
5:30 AM
First slot, 6 mornings a week
05
Numbers on your sheet
01
Coach, no juniors
Who this is for
If two of these sound like you, talk to him.
None of that is about willpower. It's a scheduling problem or a programming one, and both are fixable.
- Your calendar owns every hour after eight, and training is the first thing that gets cut.
- There's a gym in your building, and you've been down to it four times this year.
- You already train, and you'd like it to show.
- Your doctor has mentioned your cholesterol, your blood pressure or your knees.
- The weight has come on about a kilo a year, and you'd like it to start going the other way.
- You know what good coaching feels like, and a class of twenty isn't it.
Apartment gyms
Best with a gym in your building.
You don't need one to train with Sandeep, but it's the setup Cold Start was built around.
The commute is a lift ride
He meets you downstairs. The time you've set aside goes on training instead of traffic, and you're home the minute the session ends.
A plan written for your gym
Building gyms usually hold more than the people who live there think. He works out what yours has at the first session and writes your plan around it, so the mornings you train alone happen downstairs too.
What to expect
How fast it goes.
It's slower than the adverts you've seen. With the lifting, what comes off at this pace is fat. Diet harder and you lose muscle as well, and muscle is what makes the change show.
0.5–1KG
A week of fat, once the first fortnight settles. Roughly 2–4 kg a month.
WK 2
Your lifts climb first, well before the scale moves. Sleep and morning energy come with them.
WK 6
Waist down, lifts up, and your clothes fit differently.
The proof
Five things get written down, from day one.
Your weight only tells fat from muscle when your waist and your lifts sit beside it, so all three go on one sheet. He goes through it with you every 2–4 weeks, depending on your package.
- WaistAt the navel, same tape, same hour. It tracks fat better than the scale.Every 2–4 weeks
- WeightRead as a trend across four readings, never one bad morning.Every 2–4 weeks
- Resting heart rateA rough read on your fitness, and the one your doctor will ask about.Every 2–4 weeks
- What you can liftLoad and reps, so he knows when to add weight.Every session
- Sessions actually doneMissed mornings go on the sheet too.Weekly
How often the body measurements are reviewed depends on your package. Every 2 weeks on Private Client; every 4 weeks on Foundation, Momentum and Together. Lifts and sessions are logged the same way on all of them.
See the sheet itselfHow it works
Four steps, starting with a phone call.
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01
A phone call
What you want to change, what you've tried already, and anything Sandeep needs to work around.
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02
Assessment and baseline
He comes to you for a movement screen, your starting measurements and a first session set at your level. It's meant to be one you finish.
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03
Your programme
A written training plan and a food plan built around your kitchen, adjusted every few weeks as you get stronger. You keep both if you stop.
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04
Every week, measured
Same coach, same slot, before the day starts. Measurements reviewed every 2–4 weeks, so you can see it working even on the weeks the scale sulks.
Why Cold Start
What makes the mornings stick.
01
Mornings only
Sessions start at 5:30 AM, before your first call of the day and before the roads fill up.
02
Wherever you already train
The gym in your building, your home, or a quiet corner of a park. If there's no equipment where you train, Sandeep brings it.
03
Built on lifting, from wherever you start
Every programme is built around strength work, and the weights go up when the sheet says you're ready. The load starts at what you can control today, with joint-friendly options if you're coming back from a long way off.
04
Food your kitchen already cooks
Rice and curry stays. Sandeep works with Sri Lankan food and adjusts portions, protein and timing, and he writes it for whoever does the cooking in your house.
05
Sandeep, every session
The person on the phone is the person at your door, every time. There are no juniors to hand you over to once you've signed.
06
Everything written down
Waist, weight, resting heart rate and what you can lift, taken at the start and reviewed on the cycle your package sets. On a week when it feels like nothing's happening, the numbers will say whether that's true.
Between sessions
He coaches the rest of your week.
The lifting makes you stronger. Whether the fat comes off, and stays off, depends on the days in between.
How you think about food
Nothing is banned, and there's no week of salads to get through. He plans with you around the work dinners and Avurudu tables you aren't going to skip, so a heavy meal stays one meal and the next day carries on as normal.
Sleep and stress
Mornings this early need earlier nights, so he'll ask how you slept and help you get to bed sooner. When work is heavy, he fits the session to the week you've had.
The week that goes wrong
A work trip or a fever will cost you a week at some point. You pick up where you left off, and he'll talk you out of the idea that a missed week means starting again.
Checking in
You can reach him on WhatsApp during morning hours. On the mornings you're meant to train alone, he'll message to ask how it went.
Your coach
Sandeep
Sandeep has spent years on a Colombo gym floor. The people who could afford the best coaching in the city were often getting the worst of it: a crowded evening floor, a programme copied from the client before them, and a trainer who changed every few months.
01Experience coaching fat loss and strength training
02Nutrition guidance built on Sri Lankan home cooking
Sandeep keeps his client list short, which is how he can be at every one of your sessions.
Pricing
Monthly, and cheaper the more mornings you keep.
Paid at the start of the month, by transfer or cash. There's no contract, so you can stop whenever you like.
The habit
Foundation
18,000
LKR / month · 4 sessions
LKR 4,500 / session
One morning a week, to get the habit going first.
Start with FoundationThe rate
Momentum
32,000
LKR / month · 8 sessions
LKR 4,000 / session
Twice a week. The point where most people see the change.
Start with MomentumManaged for you
Private Client
45,000
LKR / month · 12 sessions
LKR 3,750 / session
Three mornings a week, with the food side handled for you.
Start with Private ClientThe household
Together
48,000
LKR / month · 8 sessions × 2
LKR 3,000 each / session
Twice a week for two people, on one bill.
Start with TogetherOr pay as you go
One morning at a time, arranged with Sandeep. It's the dearest way to train, and the easiest to start with.
- Single Session · 2 hoursLKR 5,000
- Couple Session · 2½ hoursLKR 7,500
- Nutrition Plan · one-offLKR 8,500
- Online Coaching · per monthLKR 12,000
- Intro Call · freeFREE
Questions
The things people ask before they start.
If yours isn't here, ask Sandeep on the call.
How fast will the fat come off?
Sandeep will not promise you a number, and you should be careful of anyone who does. Half to one kilogram a week is realistic, and with the lifting it comes off as fat rather than muscle. More useful is what moves sooner: your lifts, your sleep, and clothes fitting differently well before the scale agrees.
I'm very unfit and carrying a lot of weight. Will this be too much for me?
No. That's why the first morning is an assessment. Every movement has a version that works for where you are today, including seated and supported options, and the load is set to what you can control. Sandeep would rather start you too easy than have you not come back.
I'm not overweight, I just want to look like I train. Is this for me?
Yes. You get the same method with a different target: heavier lifting, and enough protein to build muscle while the last of the fat comes off. On the sheet, your lifts climb while your waist comes in.
Will lifting make me bulky?
No. Getting big takes years of training and eating for it, and it doesn't happen by accident on a plan built to take fat off. A few months of lifting gives the body underneath some shape.
Do I need a gym or any equipment?
No. If there's a gym in your building, Sandeep will train you there. If there isn't, he brings everything the session needs, and it works in a living room, a garden or a park.
Why only mornings?
He coaches at a gym in the afternoons and evenings, so the mornings are when he can give a client his full attention. They're better for you too. It's cooler, and nothing has had a chance to push the session out of your day yet.
How early is early?
The first session of the day is at 5:30 AM, and he trains 6 mornings a week. If that's earlier than you'd like, a later start is usually possible. Say what suits you when you message him and he'll tell you what's open. Most clients pick one time and stick to it.
Where do you travel to?
Colombo 3, Colombo 5, Colombo 7, Rajagiriya, Nawala, Battaramulla, Thalawathugoda, Nugegoda and Dehiwala. Elsewhere in the Colombo district is often still possible, so it's worth asking.
How do I book?
Send Sandeep your details from the booking page or on WhatsApp, and he'll ring you back. You agree the mornings with him directly. He trains other people in the same hours, so he's the only one who knows which ones are open. Nothing is charged until you've both agreed.
What if I have a medical condition?
Tell Sandeep on the call. He regularly works with clients managing diabetes, high blood pressure and joint pain, and will plan around them. If you're under a doctor's care, please get their clearance before you start. Anything here is training and general nutrition guidance, not medical treatment.
Can my partner join?
Yes. Couple sessions run 2½ hours so you both get proper attention, and the Together package covers two people on one monthly bill.
What if I miss a session?
Give at least 12 hours' notice and it moves to another morning that week if the schedule allows. A session cancelled at the door can't be made up, because the slot and the travel are already spent.
How do I pay, and am I locked in?
Monthly packages are paid at the start of each month by bank transfer or cash. There's no contract and no notice period: if you want to stop, finish the month you've paid for and stop. Single sessions are paid as you go.
Free consultation
Tell him what you want to change.
Two quick steps, then he'll ring you to talk it through and say which mornings he has open.
Rather just message him?
WhatsApp is quickest, because he reads it between sessions. Or ring him, ideally in the morning.
Morning hours
- Monday – Friday, From 5:30 AM
- Saturday, From 6:00 AM
- Sunday, Rest day
He travels to
Colombo 3, Colombo 5, Colombo 7, Rajagiriya, Nawala, Battaramulla, Thalawathugoda, Nugegoda, Dehiwala. Somewhere else in the Colombo district? Ask anyway. Travel beyond this list is usually possible for a small addition.