The Ultimate Guide to Planning For Your Fitness Retreat

Attending a fitness retreat is an exciting opportunity to rejuvenate, challenge yourself, and connect with like-minded individuals.

So, if you’re thinking about booking a retreat or getting ready to set off on your first one, here are a few things we think you should consider before you go.

Define your goals!

Setting yourself some short term goals to achieve at your retreat is a perfect way to kickstart your journey.

Whether it be training a set number of times during your stay, setting yourself a consistent bedtime routine, spending less time on your phone or making the time to practice mindfulness daily, having goals in mind will help you to stay on track.

Look up what your retreat offers!

With goal setting in mind, knowing what your retreat offers and the inclusions on your package will ensure you’re getting the most out of it.

For most retreats across the globe, coaches will be on hand to help guide you through your stay and support you as needed - we recommend utilising this service to really enhance your stay. 

Pack smart!

Whether you’re headed to a warmer climate for your retreat or going somewhere close to home with a cooler climate, it is highly likely you will be more active than your usual day to day life. 

Here are some of the items we suggest you pack in your case:

• Sufficient outfits for the amount of activities you will be doing/the weather

• Electrolytes to help with hydration post workouts

• A small towel to use in workouts

• A spare pair of trainers (in our case, in case of a tropical downpour)

• Any equipment you may need (training belts, grips, yoga accessories)

• A water bottle

• Some snack bars (because we all know, sometimes that hunger hits FAST!)

Plan your travel!

Whether you’re traveling down the road or taking a flight, arranging adequate transport and knowing your route is vital to a smooth start to your retreat - after all you want to arrive stress free! Leave adequate time for travel and settling into your new surroundings.

Most importantly, enjoy! 

A retreat is a great way to rest, reset and rejuvenate.

Through structured training, nutrition and a chance for mental downtime, retreats offer an ideal space for personal growth paired with physical and mental clarity. 

Set in the heart of the Sri Lankan jungle, this is exactly what we offer here at Makahiya Fitness Retreat. Think of an experience immersed in nature that encompasses physical and mental wellbeing, made better by a supportive community and world class coaches by your side to guide you.

From full retreat packages to your own bespoke experience, we have something for everyone and can make your retreat everything you dreamed of.

To view our packages or to get in touch, click the link below!

From Newbie to Pro: Navigate CrossFit Abbreviations with Confidence

In our daily classes and throughout our community, you'll come across various abbreviations we commonly use. Whether you're a seasoned CrossFit guru or just starting out, get ready to embrace the lingo that we use!

The most common examples include:

1. WOD: Workout of the Day

2. AMRAP: As Many Rounds (or Repetitions) as Possible

3. EMOM: Every Minute on the Minute

4. RFT: Rounds For Time

5. TTB: Toes-to-Bar

6. HSPU: Handstand Push-Up

7. OHS: Overhead Squat

8. C&J: Clean and Jerk

9. KBS: Kettlebell Swing

10. AKBS: American Kettlebell Swing

11. RKBS: Russian Kettlebell Swing

12. GHD: Glute-Ham Developer (Back Extension)

13. C2B: Chest-to-Bar Pull-Up

14. BMU: Bar Muscle-Up

15. RMU: Ring Muscle-Up

16. SDHP: Sumo Deadlift High Pull

17. RDL: Romanian Deadlift

18. TGU: Turkish Get-Up

19. GTOH: Ground-to-Overhead

20. RX: As Prescribed (performing the workout as written without modifications)

Join us for epic workouts and top-notch coaching, tackling these abbreviations like a pro. Want to take it to the next level? How about booking a fitness holiday at Makahiya Fitness in Sri Lanka for the ultimate fitness getaway? It's all about the good times, getting fit, and feeling inspired. See you at Makahiya!

Unleashing Her Inner Power: Why Women Can't Afford to Ignore Creatine

Creatine, often associated with male athletes, has long been a staple in the world of sports nutrition. But what about women? Can they benefit from this widely popular supplement as well? In this blog post, we’ll shed light on why women should consider incorporating creatine into their fitness routine. Let’s explore the untapped potential and unlock the power within.

1. Breaking Stereotypes: Debunking the Myth

Creatine has often been seen as a supplement exclusively for men, linked to bulking up and massive gains. However, it’s time to break free from such stereotypes. While women naturally have lower muscle mass compared to men, the benefits of creatine extend beyond size and can enhance performance for both genders.

2. Unleashing Strength and Power

Creatine is a fuel source for high-intensity activities, providing the energy needed for short bursts of power. By supplementing with creatine, women can tap into this resource, allowing for greater strength gains and improved performance in activities like weightlifting, sprinting, and other explosive movements.

3. Enhancing Endurance and Recovery

While the emphasis on strength gains is often highlighted, creatine offers more than just raw power. For women engaged in endurance activities, creatine supplementation can aid in improved hydration and enhanced muscle recovery. This means quicker bounce-backs, reduced fatigue, and increased endurance during prolonged workouts or intense training sessions.

4. Boosting Cognitive Function

Beyond the physical benefits, creatine has also shown potential cognitive benefits. Research suggests that creatine supplementation may improve cognitive performance, memory, and overall brain function. Women can tap into these advantages, helping them stay focused, alert, and mentally sharp.

5. Understanding the Types of Creatine

It’s important to note that there are various types of creatine supplements available on the market. However, the most researched and widely used form is creatine monohydrate. It has been extensively studied for its safety and effectiveness in enhancing athletic performance and muscle strength. Therefore, when considering creatine supplementation, I recommend choosing creatine monohydrate for its proven track record.

Creatine is not just reserved for men; it holds great potential for women as well. By embracing this supplement, women can harness the benefits of increased strength, power, endurance, improved recovery, and even cognitive enhancement. Let’s redefine what’s possible and empower women to excel in their fitness journeys, both physically and mentally. When selecting a creatine supplement, opt for creatine monohydrate for its well-established research-backed benefits.

Book a fitness holiday at Makahiya Fitness in Sri Lanka and we’ll help you reach your goals: makahiyafitness.com/packages

Escape the Everyday: 10 Reasons to Book a Fitness Retreat in Paradise

I know, I know. You're probably thinking, "Why on earth would I want to leave my cozy little home and spend a week sweating it out on some tropical island?" Well, let me tell you, a fitness retreat in a tropical location is not just about working out and getting fit. It's an experience that will change your life in ways you never thought possible. And here are 10 reasons why you should book one right now.

1. The scenery. Let's be real, there's nothing quite like waking up to the sound of the ocean and a picturesque view of palm trees and crystal-clear water. It's the perfect backdrop to start your day and set the mood for an intense workout.

2. The variety of workouts. Sure, you can hit the gym at home, but a fitness retreat offers a wide range of classes and activities that you might not have access to otherwise. From yoga to rock climbing, you'll be able to challenge your body in new and exciting ways.

3. The community. One of the best things about a fitness retreat is the sense of community you'll experience. You'll be surrounded by like-minded individuals who are all working towards the same goal. It's a great way to make new friends and form lasting connections.

4. The food. Not only will you be able to indulge in delicious, healthy meals, but you'll also learn about making healthier food choices and incorporating them into your daily routine.

5. The relaxation. After a long day of working out, you deserve to relax and unwind. Many fitness retreats offer spa services and massages to help you do just that.

6. The education. Not only will you learn new exercises and techniques, but you'll also gain knowledge about nutrition and self-care.

7. The personal growth. A fitness retreat is not just about getting in shape physically, it's also about growing as a person. You'll learn about setting and achieving goals, and about pushing yourself to be the best version of yourself.

8. The inspiration. Being surrounded by other people who are working hard to better themselves is incredibly inspiring. You'll leave feeling motivated and ready to take on the world.

9. The fun. Let's not forget that a fitness retreat is also about having fun. You'll be able to enjoy activities such as hiking, swimming, and even dancing, all while getting a great workout.

10. The memories. A fitness retreat is an experience you'll never forget. The memories you make and the connections you form will stay with you long after you've returned home.

So, there you have it. 10 reasons why you should book a fitness retreat in a tropical location. Trust me, it's an experience you won't regret. Pack your bags, grab your sunscreen and let's get ready to sweat!

9 tips for training in the heat of Sri Lanka

Going from a freezing gym to training in a hot, humid climate is a big adjustment for anyone. So when we decided to escape the grey Swedish winter for warm and wonderful Sri Lanka, we had to think carefully about how to prepare for hot-weather workouts.

From running on the beach to surfing at sunset, there are plenty of ways to get your sweat on in Sri Lanka. Exercise was high on our priority list – so as well as the things, places and restaurants we wanted to visit during our trip, we spent time researching gyms in the Galle area. That’s when we found Makahiya Fitness – a hidden gem for exercise fans.

Heat was definitely the biggest challenge while training in Sri Lanka. With temperatures reaching 25°C in the shade and humidity topping 80%, sweating is inevitable. If you’re coming from Europe – especially in the winter months – the conditions will be unfamiliar for your body. But with the right planning, you can quickly adjust to the climate and make the most of the many fitness opportunities on offer at Makahiya.

So to make sure you’re as prepared as possible for training in hot weather, we’ve put together our top tips on what to consider both before and during your trip. From packing essentials to workout advice, the little list below should help you get the best from your fitness holiday.

Looking for somewhere to eat, stay and train in Sri Lanka? Check out the room rates at Makahiya’s boutique fitness retreat.

1. Hydrate, hydrate, hydrate!

Whether you’re hiking, surfing or braving a bootcamp at Makahiya, your body will lose a lot of liquid during any exercise in Sri Lanka. Bring a reusable water bottle with you and refill it regularly. Take care to stay hydrated before, during and after workouts. Because of the heat, it’s worth choosing an insulated bottle that will keep water cool. If you forget, you can buy a stainless steel flask from the Makahiya merch store.

2. Restore your bodily balance with electrolytes

Electrolytes are a great way to restore the fluid balance in your body after a sweaty session. Pack some powders in your suitcase, grab one of the booster shots at Makahiya’s café, or try nature’s own recovery drink: the humble king coconut – in plentiful supply in Sri Lanka!

3. Pack a cap and cream for sun protection

It’s nice to tan while you train, but the sun is strong in Sri Lanka. Be smart and take precautions. Pack a cap to protect your head from direct rays and bring a cream to keep your skin safe. Factor 50 might sound like overkill, but you’ll want a lotion strong enough to shield you – and sturdy enough to stay on while you sweat. A robust surfing sunscreen should do the trick.

4. Bring clothes that let your body breathe

Lightweight exercise attire is an absolute must. Your body needs to breathe during any workout – and that’s especially true when the thermometer hits 30°C. Pack thin, loose layers made from wicking material. You might also want to bring a quick-dry towel – handy for mopping your brow during a workout, or drying off after a dip in the sea.

5. Add laundry powder to your wash bag

Power cuts are a reality of daily life in Sri Lanka. So while most accommodation – including Makahiya – offers laundry facilities, you won’t always be able to use a washing machine to clean your workout clothes. Bring washing powder to rinse your kit by hand. Laundry dries quickly in the sun, so you’ll soon be ready to sweat in it again.

6. Bring bar grips to help your holds

Sweaty hands are inevitable when training in hot weather, which can make it tricky to grip a barbell or hold the rig while you’re swinging. Liquid chalk is difficult to find in Sri Lanka – plus it doesn’t work well on wet palms. Bar grips are a much better bet. You’ll find a few at Makahiya, but consider bringing your own if you know that they suit your specific technique.

7. Time your workouts right

Training in the middle of the day will soon take its toll. The best time to exercise is early in the morning or late in the afternoon: the sun isn’t as strong, so the temperature is more pleasant. Makahiya workouts also go ahead rain or shine – so you can exercise during a tropical downpour, for a really refreshing session.

8. Cool off in the pool

The pool is your friend when you’re feeling the heat. Makahiya is home to an infinity pool that’s perfect for morning laps – or an afternoon dip to take the edge off. If you fancy a new challenge in the water, you can also try one of Makahiya’s unique weighted pool workouts, using dumbbells and slam balls.

9. Know your limits

This is probably the most important rule: when you arrive in Sri Lanka, take time to acclimatise. Even the fittest individuals can struggle with such a big shift in climate. Don’t push yourself too hard at the start – and listen to your body during workouts. If you’re struggling, stop for some water and speak to a trainer.