Keshini Vitharana is a 19 year old young lady who lives the fitness lifestyle. 
Keshini began her fitness journey with gymnastics and ballet at a very young age while living in Australia. She continued these activities until she returned to Sri Lanka at the age of 7. Upon her return to the Motherland, the fitness buzz lay temporally dormant in young Keshini till she turned 13. Realizing that she needed to make some lifestyle changes for her health, she began rowing for her school, the Asian International School (AIS) with the encouragement of her parents. In the two years that she rowed for AIS she won a bronze medal at the Sri Lanka Rowing Nationals in 2012. “In 2012, I decided to take some time off rowing to focus on my studies” says Keshini. The young lass continued her fitness regime, working out at a regular gym until February 2015, when she found CrossFit. “Crossfit has been a life changing experience for me and I have found an incredible passion for it, which is what led me to win the title of the Fittest Woman in Sri Lanka from CrossFit Inc. I also took part in the first local CrossFit competition in Sri Lanka, the GRIT THROW DOWN where I was placed second in the Women’s Category. While doing CrossFit, I became interested in Olympic Weightlifting and I have trained with the national weightlifting coach. I have won 3 Gold Medals for Olympic Weightlifting; at the 2015 Colombo District Championships, 2015 Western Provincial Championships and the 2016 Colombo district Championships” says Keshini.
There is another dimension to Keshini that makes her a well-rounded individual. At school she was a straight A student and won an Edexcel world prize. She was also placed 1st in the world for Business Studies at the June 2014 Advanced Level Examinations. After completing an internship at Asia Pacific Brewery (Part of the Heineken group), she is currently studying for her Bachelor’s Degree, majoring in International Business and Management at the Australian College of Business and Technology. Prior to this she was a CrossFit coach at the GRIT Sports and Fitness gym for about 6 months. Below is an interview with Keshini Vitharana, from who we can expect to achieve more accolades in the fitness world.
Fitness & Sports: Why did you pick rowing as a competitive sport?
Keshini Vitharana: When I was younger, I was quite overweight. At the age of 13, I was about 67 kg. I just wanted to get fit. I had tried many sports but I found rowing interesting because it is a really challenging sport. For rowing you have to learn the proper technique. It takes a lot of practice and dedication to row.
F&S: As a competitive rower in school, how were you able to achieve straight A’s in your studies?
KV: There was a lot of commitment involved. 5 hour training sessions after which I would go home and stay up all night to study. It is about trying to find the right balance between studies and sports.
F&S: With a busy schedule at school and rowing, were you able to have time for hanging out with friends?
KV: When I started rowing I was around 13 or 14, an age where you meet all your friends in school. For me hanging out with my friends at school was good enough. After school it was rowing, classes and studies.
F&S: Do you think that being competitive in a sport in school can actually help a student in their studies?
KV: When you leave school you have to balance work, higher studies and working out. You have to be focused and prioritize your time. This is what you learn when you play sports in school. It teaches you focus, commitment and time management. So yes, playing a sport competitively at school will actually help you focus better on your studies and teach you how to effectively manage your time. This will be a great lesson for you when you leave school and you have a lot more things you need to focus on.
F&S: How did you find CrossFit and what was it about this sport that appealed so much to you?
KV: I heard about CrossFit through my friends who were doing it overseas. When I wanted to do it, we did not have it in Sri Lanka at that time. Then I found out Andy (my coach) was doing classes so my friend and I started going to him. Why I like CrossFit so much is because I am a very competitive person. In everything I do I am extremely competitive. CrossFit helps me channel my competitiveness in a really positive way. After stopping rowing I took a break from all sports for a couple of years. I used to workout at a regular gym. Though I was in decent shape I was not very fit. I could not run long distances nor lift heavy weights. CrossFit is competitive and really challenging. The workout is not the same every day, there is always something a little different. In CrossFit you have weightlifting, gymnastics and calisthenics, so there is a little bit of every type of exercise in CrossFit. It is a very well rounded sport.
F&S: How has participating in sports and keeping fit empowered you as a young woman?
upon to lift weights as a woman. People tell you that if you lift weights you are going to be big and bulky which is actually not true. In Sri Lanka people have the images of these female bodybuilders from the 90’s who look like men. That is not going to happen because some of those female bodybuilders were quite possibly on substances that would have made them look more masculine. For me being able to do these competitive sports where you have to lift heavy weights empowers me because it makes me feel there is no difference between me and a guy. At the gym I am lifting heavier than some of the guys there. It makes me feel that there is nothing that I can’t do.
F&S: What are your goals right now in the fitness & sports arena?
KV: I want to keep improving at CrossFit and keep winning this title given by CrossFit Inc. each year. I love competing in CrossFit. My short term goals are to gradually increase the weights I am lifting. My long term goals are to be ranked in the Asian top 10 in CrossFit, to compete in the CrossFit Regionals and then qualify to compete in the World CrossFit Games.
F&S: As diet is a very essential component of being fit, could you share with us what food you eat?
KV: I try to follow the zone diet where you portion out your food according to the macros. This is where you have equal amounts of fats, carbohydrates and proteins. I follow generally a 3 or 4 bloc meal. For breakfast I usually have oats with milk and honey. “As I am quite into fitness I would be attracted to someone who is very fit and who is concerned about their fitness. The guy needs to be in good shape.” My lunch includes chicken breasts for protein, broccoli and carrots for carbs and 6 or 7 olives for fats. Dinner is curry chicken with vegetables.
F&S: Do you take any supplements?
KV: Very rarely I would take a pre workout but generally I do not take any supplements. I take a local brand of oral rehydration salt solution once in a while to rehydrate.
F&S: What are your interests besides working out and competing in sports?
KV: I focus all my free time towards CrossFit and weightlifting. However, I would love to travel both in and outside of Sri Lanka when the opportunity arises. I would like to climb mountains but I prefer visiting new cities. I am not a very “outdoorsy” person! Currently I am doing my higher studies, so I have very little free time.
F&S: If a guy wanted to ask you out on a date, should he be in great shape?
KV: As I am quite into fitness I would be attracted to someone who is very fit and who is concerned about their fitness. The guy needs to be in good shape.
F&S: What advice would you like to give the young school girls out there?
KV: Don’t be afraid to challenge yourself. Don’t let any tell you that you’re not strong enough or good enough to do something you are passionate about. Even if it is weightlifting, people will tell you not to do it, that you are going to get bulky, don’t listen to them because that is not true. Do your own research and make sure that you do what you want to do. Never think you are not strong enough. Don’t be afraid to lift weights. This is something that women in Sri Lanka need to hear. Lifting weights will not make you bulky or look fat if you do it the “natural way”. I would encourage more school girls to lift weights under proper guidance.
F&S: Who do you wish to thank who have and continue to support you in your journey in fitness & sports?
KV: Firstly I wish to thank my parents and my brother who have been incredibly supportive. They come to every one of my competitions and if they are unable to, they always check on me. My coach Andy who is always there to encourage me and guide me before a workout or a competition. The rest of my team mates at the GRIT gym who are very supportive. When we go to a weightlifting competition it is usually quiet till one of us gets up on the platform. Our cheering is so loud it can be heard down the road. My family, my coach Andy and my GRIT family. That’s my crew!
