- Gayathri Kariyawasam on movement, longevity, and eight years of G3 Fitness Studio
Health and fitness now sit closer to the centre of everyday life than at any point in recent memory. People no longer view exercise only as a tool for weight loss or appearance, but as a way to protect mobility, manage stress, sustain energy, and maintain independence with age.
As work becomes more demanding and lifestyles more sedentary, structured movement, strength training, and recovery play a direct role in how people function at home, work, and in the long term. Fitness, when approached with care and knowledge, supports longevity and quality of life rather than short-term transformation.
Few people understand this link between performance, prevention, and longevity better than Gayathri Kariyawasam. A former national-level athlete who represented Sri Lanka in cricket and competed across multiple sports, her understanding of the body has been shaped by years of high-performance training, injury management, and rehabilitation.
That experience now informs her work as a professional fitness coach, where technique, movement quality, and injury prevention take priority over intensity or passing trends. Her approach reflects both lived experience and a deep respect for disciplined, structured training.
This philosophy sits at the heart of G3 Fitness Studio by Gayathri Kariyawasam, which marked its eighth anniversary on 25 January. Founded as a coaching-focused space rather than a conventional gym, G3 centres on personalised training, one-on-one attention, and long-term results.
Over eight years, the studio has worked with a wide range of clients – from beginners and elderly individuals to professionals and athletes – building a reputation for safe, sustainable fitness rooted in education and trust. The anniversary offers a moment to reflect on how consistent values, clear thinking, and patient progress have shaped both the studio and the community it has built.
Marking eight years of G3 Fitness Studio, The Sunday Morning Brunch sat down with Gayathri to speak about her journey from national-level sport to professional coaching, her philosophy on safe and sustainable training, and how Sri Lanka’s fitness culture has evolved over the past decade.
Following are excerpts:
What got you interested in fitness?
I never initially planned to become a fitness coach, but having competed in multiple sports at a national level, including cricket, basketball, and netball, I was exposed to many different training environments and coaching styles from a young age. Through those experiences, I developed a strong appreciation for the importance of correct technique, smart programming, and long-term physical health.
Over time, I became especially interested in how quality movement and proper training structure can help people perform better, avoid injuries, and enjoy sport for longer. I also experienced firsthand how incorrect technique and poor programming can lead to injuries. That growing curiosity is what ultimately led me to pursue a career as a professional fitness coach.
Today, my main focus is teaching correct technique, improving movement quality, and prioritising injury prevention. As an athlete myself, I understand how important it is to stay injury-free in order to perform well and enjoy the sport. I strongly believe in prehab and rehabilitation-focused training to help athletes return to activity safely and confidently.
Seeing the positive impact this approach had on athletes motivated me to bring the same level of care and learning to everyday clients. Just as athletes need to enjoy and sustain the sport they love, everyday people need to enjoy life itself. Training should support how you move, work, care for your family, and live confidently, not hold you back with pain or injury.
My goal is simple: to help people train smart, stay healthy, and perform at their best without unnecessary injuries.
What inspired you to start G3 Fitness Studio?
G3 Fitness Studio is a coaching-focused fitness space that helps people move better, get stronger, and stay healthy for life. I don’t believe in one-size-fits-all training. Every programme is designed around each person’s goals, ability, and lifestyle.
I founded it in response to a clear gap in the fitness industry – specifically, the lack of personalised, safe, and sustainable training environments. My vision was to create a space that supports individuals across all stages of life and fitness levels, from elderly clients and those managing health conditions to beginners, women, and high-performance athletes.
At G3 Fitness Studio, the focus is on structured programming, correct technique, and long-term results rather than quick fixes. The goal is to make fitness accessible, inclusive, and supportive, while ensuring every client trains safely and confidently according to their individual needs.
Our community includes a wide range of clients – female athletes, housewives, elderly individuals, beginners, and people managing health conditions. We place special focus on helping women understand the importance of their health and lifestyle, empowering them to feel strong, confident, and supported in everyday life.
We also work with high-level professionals such as managing directors, business owners, and industry leaders who see their health as a personal brand and a long-term investment. For them, fitness is not just about exercise; it’s about energy, performance, leadership, and longevity.
At G3, we emphasise safe movement, correct technique, and sustainable habits so every client can train with confidence and build a strong, healthy life.
How does G3 approach fitness differently from other gyms or fitness studios?
At G3, we move away from generic, one-size-fits-all training programmes. Every client begins with a detailed assessment, and their training is fully personalised based on their goals, movement quality, lifestyle, and physical condition.
Our approach places strong emphasis on correct technique, injury prevention, and long-term sustainability. Each session includes structured warm-ups, cool-downs, recovery protocols, and continuous movement education so clients don’t just train – they learn how to move better in everyday life.
We work closely with physiotherapists whenever required, coordinating rehabilitation and return-to-training programmes to ensure clients recover safely and progress with confidence. This allows us to support a wide range of individuals, from elderly clients and those with health concerns to athletes who require precise, performance-focused programming.
Every programme is personally designed by me and developed incrementally, adapting day by day to how the client is feeling and performing. Not every day is the same, and training should reflect that reality. All sessions are conducted one-on-one, ensuring focused attention, safety, and consistent progress.
How has your career in cricket influenced how you handle fitness in your clients?
My background in cricket taught me the value of discipline, consistency, and mastering the fundamentals. High performance is built over time, not through shortcuts or quick fixes. That philosophy shapes how I train my clients today, using structured, gradual progress that prioritises safety, proper movement, and long-term results.
Being an athlete also gave me firsthand experience with injuries, rehabilitation, and the mental challenges that come with training and recovery. This helps me guide clients with empathy and realism, especially when they are rebuilding strength or confidence.
Beyond the physical side, sport taught me how to work with different personalities, pressures, and mindsets. Every client is unique – not just in their body but in their relationship with fitness. Some are complete beginners, some are sceptical about exercise, and others struggle with time and consistency. I adapt both training programmes and coaching style to meet people where they are, making fitness approachable, sustainable, and effective for each individual.
That balance of structure and flexibility is what allows clients to progress without burnout or injury.
How has Sri Lanka’s fitness industry grown over the last eight years? What changes have you been most happy to see? What are the biggest gaps now?
Over the past eight years, Sri Lanka’s fitness industry has grown rapidly, with greater awareness around health and more people actively seeking structured training and healthier lifestyles.
When I first started G3, there were very few female trainers and limited female participation in gyms. Today, it’s encouraging to see more women not only training confidently but also stepping into professional coaching roles.
One of the most positive changes has been the increased acceptance of strength training, especially among women. This shift has helped break long-standing myths and has empowered more women to prioritise their health, performance, and independence.
However, significant gaps in education and qualified coaching still remain. Many people continue to follow fitness trends or extreme programmes without proper assessment, technique, or long-term planning. There is a strong need for evidence-based training, improved coach education, and a greater focus on injury prevention, recovery, and sustainable results rather than quick fixes.
What is the thing people misunderstand most about fitness?
Many people believe fitness is only about weight loss or physical appearance. In reality, fitness is about mobility, strength, energy, mental well-being, and maintaining independence, especially as we age. When approached correctly, it enhances quality of life at every stage.
True fitness is about having both the body and the mindset to live the life you desire, whether that means playing sports, keeping up with your children, managing a demanding career, or simply moving without pain.
When we shift the focus from how we look to how we live, fitness becomes something people can sustain for life rather than a short-term goal.
What is your favourite thing about helping people become more fit?
The most rewarding part of my work is seeing people gain confidence, strength, and independence over time. Whether it’s an elderly client moving more comfortably, a woman feeling stronger and more empowered, or a beginner overcoming their fear of exercise, these transformations are deeply meaningful to me.
What makes it even more special is the long-term journey. Some of my clients have been training with me for over five years. They started with just a 30-second plank, and today they can hold it for eight minutes. Seeing that kind of progress reminds me that fitness is not about quick results; it’s about consistency, trust, and building lifelong capability.
What advice would you give people who have already started fitness routines and are having trouble sticking to them?
The first step is to reassess your routine and make sure it is realistic and sustainable for your lifestyle. From my experience as a national-level athlete and coach, I have learnt that consistency matters far more than intensity. Fitness should support your life, not exhaust or overwhelm it.
Many people struggle because they follow programmes that are too extreme or not suited to their current fitness level. Real progress takes time, and setbacks are a normal part of the journey. Focusing on proper technique, recovery, and gradual improvement will always deliver better long-term results than chasing quick transformations.
I also encourage people not to stop training completely when they face an injury. If you have a shoulder issue, you can still train your legs and core. If your lower body is injured, you can focus on your upper body and rehabilitation work. Staying active in a smart, adapted way helps maintain momentum and often supports faster recovery.
One simple habit that makes a big difference is committing to specific gym days each week. Show up consistently, but listen to your energy levels when you arrive and do the best you can that day. Some days will be strong, others lighter, and that is perfectly okay.
With the right mindset, guidance, and steady effort, small actions repeated consistently always lead to lasting results. Fitness is not a short-term challenge, but a lifelong investment in your health and performance.
We’re now in February. What advice would you give to people who want to get fit in 2026?
The most important thing is to focus on consistency rather than intensity. Many people start the year pushing too hard, too fast, which often leads to burnout or injury. Instead, set realistic goals, build strong habits, and aim for steady progress over time.
Fitness should be something you can maintain throughout the year, not a short burst of effort that fades after a few months. Proper guidance, good technique, and listening to your body make a huge difference in staying on track.
The key is to train intelligently, adapt when needed, and commit to showing up consistently. That is what creates real, lasting results.