Welcome to My Sports Science Lab

Build a Healthier Life That Fits Your Life

Personalised online coaching to help you become stronger, more active and more confident — with realistic support that works around your lifestyle. 

Whether you are starting for the first time, getting back into exercise, or struggling to stay consistent, I help you build healthier habits and make progress without expecting perfection.

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Build a Healthier Life That Fits Your Life

Sport Science Informed Built for Real Life Personalised Coaching Sport Science Informed Built for Real Life Personalised Coaching Sport Science Informed Built for Real Life Personalised Coaching Sport Science Informed Built for Real Life Personalised Coaching Sport Science Informed Built for Real Life Personalised Coaching Sport Science Informed Built for Real Life Personalised Coaching Sport Science Informed Built for Real Life Personalised Coaching Sport Science Informed Built for Real Life Personalised Coaching Sport Science Informed Built for Real Life Personalised Coaching Sport Science Informed Built for Real Life Personalised Coaching

Why I Created My Sports Science Lab

From sport science to real-life coaching

My journey has taken me through sport as an athlete, coach, practitioner and educator. Along the way, I learned something important:

Knowing what to do is not always the hardest part. 
Making it work in real life is.

That is why I created My Sports Science Lab — to help you build healthier habits, make confident decisions and stay on track not only on your best days, but also when life gets busy, stressful or unpredictable.

The goal? To help you become your own navigator.

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Why MySportScienceLab Exists

Personalised to You

Your goals, lifestyle, experience and available time matter. We build your approach around your life, rather than forcing you into a generic programme

Progress, Not Perfection

Some weeks will go perfectly. Others will not. You learn how to adapt, reset and keep moving forward without feeling that you have failed.

Guidance Through Real Life

Busy week? Poor sleep? Low motivation? Travel? Missed sessions? Coaching should help you navigate these moments — not only tell you what to do when everything is going well.

Building Lifelong Confidence

The goal is not for you to depend on a coach forever. You will gradually develop the knowledge, habits and confidence to make healthier decisions for yourself.

Backed by Science. Built for Real Life.

My background in sport and exercise science helps guide the process. But the aim is simple: Turn science into practical choices you can actually maintain. Build something you can live with — not something you can only follow temporarily.

Impactful changes through evidence based practices Impactful changes through evidence based practices Impactful changes through evidence based practices Impactful changes through evidence based practices Impactful changes through evidence based practices Impactful changes through evidence based practices Impactful changes through evidence based practices Impactful changes through evidence based practices Impactful changes through evidence based practices Impactful changes through evidence based practices

Why Work With Me?

Helping You Become More Independent

The goal is not simply to tell you what to do. I want to help you understand why you are doing it, how to adapt when life changes, and how to make better decisions for yourself over time.

Coaching Built Around You

Your goals, experience, lifestyle and available time are all different. Your training is therefore personalised to fit you and your life, rather than following a one-size-fits-all programme.

Looking Beyond the Workout

Progress is influenced by more than exercise alone. My approach considers training, recovery, sleep, daily activity, lifestyle and wellbeing so we can make decisions based on the bigger picture.

Informed by Sport Science

My coaching is guided by sport and exercise science, professional experience and current evidence. More importantly, I translate that knowledge into simple, practical actions you can understand and use in everyday life.

More Ways to Stay Active

Fitness does not always have to mean going to the gym. Where appropriate, I can incorporate racket sports, movement-based activities and other enjoyable forms of exercise to help make being active more engaging and sustainable.

Testimonial

"Working with Dilshan has been a game changer for my mental health. His sessions helped me manage stress and improve my focus. I even managed to complete my first 10K race, something I never thought possible. Can’t recommend him enough!"

★ ★ ★ ★ ★

Sophie | Marketing Manager

"Working with Dilshan has been a game changer for my mental health. His sessions helped me manage stress and improve my focus. I even managed to complete my first 10K race, something I never thought possible. Can’t recommend him enough!"

★ ★ ★ ★ ★

Sophie | Marketing Manager

"Working with Dilshan has been a game changer for my mental health. His sessions helped me manage stress and improve my focus. I even managed to complete my first 10K race, something I never thought possible. Can’t recommend him enough!"

★ ★ ★ ★ ★

John Smith | Marketing Manager

"Working with Dilshan has been a game changer for my mental health. His sessions helped me manage stress and improve my focus. I even managed to complete my first 10K race, something I never thought possible. Can’t recommend him enough!"

★ ★ ★ ★ ★

Sophie | Marketing Manager

Recent Blog Posts

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Caffeine and Athletic Performance

Caffeine has been a part of daily life for centuries, and it’s especially favoured by athletes seeking a performance boost. Whether it’s a morning cuppa or an energy drink before training, caffeine can enhance endurance, focus, and reaction time. However, while the benefits are clear, it’s not without its drawbacks—such as restlessness, dehydration, or disturbed sleep. Knowing how to use caffeine sensibly can help athletes of all levels make the most of its advantages while steering clear of the pitfalls.

Do I Really Need a Personal Trainer?

While fitness information is everywhere, achieving your goals safely and efficiently requires more than just following an AI or a social media post. A personal trainer provides the expert technique, nutritional planning, and tailored motivation needed to avoid common injuries and the time-consuming "trial and error" phase. By actively learning from a professional and understanding your own strengths and weaknesses, you can eventually build the confidence to manage your own fitness journey independently.

Client Consultation and Health Appraisal: A Guide for Personal Trainers

When embarking on a journey toward fitness, the first and most crucial step is establishing a solid foundation of trust and understanding between the personal trainer and the client. This foundation is built during the client consultation and health appraisal process, which not only ensures safety but also sets clear expectations and goals. Drawing insights from NSCA's Essentials of Personal Training, this article explores how trainers can effectively initiate client consultations and health appraisals to create personalized and impactful fitness programs.

Initial Consultation is Free!

I offer a free consultation to discuss your fitness goals, answer any questions, and provide personalised advice. Whether you’re a beginner or aiming to take your fitness further, I’ll help you get started on the right track

Book a Free Consultation Contact Me