As we step into a new year, Raise The Bar continues it’s Built to Inspire series by spotlighting individuals whose journeys remind us that strength is not built overnight, but through consistency, clarity, and purpose. In this edition, I sit down with Upeka Wijeratne, a former national tennis player, NCAA Division 1 athlete, nutrition coach, and behaviour change therapist, to explore how discipline, balance, and sustainable habits shape not only performance, but life itself.
Q You come from a strong sports background, from national tennis to NCAA Division 1. How has that journey shaped the discipline and mindset you carry into your work today?
Growing up in competitive sport shaped every part of who I am today. My days started early, often with training before school, followed by classes, homework, and then practice again in the evenings. There were many days when motivation simply was not there. No athlete wakes up every morning excited to train, especially when it means early alarms and long hours. What carried me through was not motivation but structure. I learned very early that systems matter more than feelings. Having routines in place taught me how to prioritise my time, stay organised, and show up even when it felt hard. Over time, those routines became habits that I followed without thinking. That discipline now carries into every aspect of my life. From parenting to coaching and work, I rely on simple systems to stay on track, especially on busy days. I keep things realistic and manageable, adding more only when time allows. That approach has helped me stay consistent without feeling overwhelmed.
Q As a nutrition coach, what core principles help people build long term, sustainable habits around food and wellness?
My approach to nutrition is very simple. Eat real food. Prioritise protein, good carbohydrates, and healthy fats. Build habits you can repeat even on your busiest days. Nutrition, fitness, and life itself need to be sustainable if they are going to last. Restriction does not work long term. Awareness and consistency matter far more than cutting things out completely. I also encourage people to understand their triggers, whether emotional, environmental, or stress related, because that awareness helps them make better choices. I travel between Sarajevo and Colombo, and while access to healthy meals may differ, there are always ways to eat well. Sri Lanka has an abundance of nutritious foods. The key is learning to prioritise healthier alternatives, adjust portion sizes, and make informed decisions. Nutrition does not need to be complicated. If someone feels unsure, I always encourage them to seek guidance from a certified nutritionist rather than relying on trends or misinformation.
Q What does fitness mean to you at this stage of life?
Fitness is my anchor now. Training is no longer about pressure or aesthetics. It gives me peace, mental clarity, and emotional balance. Earlier in my life, how I looked mattered a lot. Now, how I feel matters more than anything else. Feeling strong allows me to show up fully as a mother, a coach, and a woman. It helps me move through my day with clarity and energy and make better decisions. I believe this shift in mindset is important for everyone. When training stops being a punishment and becomes a tool to perform better in work and life, everything changes. Exercise improves mood, helps regulate emotions, and builds resilience. It allows you to face challenges with a more positive outlook and become better in every role you play, whether at home or at work.
Q What does your weekly fitness routine look like, and how do you balance everything?
My routine is built around balance and consistency. I usually do strength or functional training three to four times a week and add thirty to forty minutes of cardio afterward. When I am in Sri Lanka, I play padel as much as I can, while in Sarajevo I play less.
Listening to my body is key. If I feel tired, I rest. If I feel strong, I push myself. That balance helps me avoid burnout. As women age, muscle loss becomes a real concern, and strength training plays a crucial role in longevity. That is why I prioritise strength training over endless cardio, while still incorporating both. I keep my workouts to about an hour in the mornings before work starts. Having that routine helps me stay consistent, and prioritising my time allows me to show up better for everything else in my day.
Q You often speak about lifestyle over quick fixes. How do you help clients shift from short term goals to long term wellbeing?
Quick fixes and restrictive diets are exhausting and place a lot of stress on the body. With my clients, I focus on understanding the reasons behind their habits. Routines, emotions, stress, and behavioural patterns all matter. Once clients begin to experience real changes such as steady energy, improved sleep, and a healthier relationship with food, something shifts internally. Health stops feeling like a temporary plan and starts feeling like a way of living. That internal shift is what makes habits stick.
Mindset is always the starting point. Health is a long-term journey, not a short-term solution. Some clients adapt quickly, while others take more time, but prioritising yourself is the foundation for lasting change.
Q Padel has become a big part of your life. What do you love most about the sport and its community?
Padel brings out my competitive side in a healthy way, similar to tennis, but what truly changed everything for me was the community. The padel community in Colombo has been incredibly supportive. I have made amazing friends, and it feels like being part of a family. The sport itself is accessible and social, requiring less technical skill than tennis, which makes it easy for people to get involved. Being part of a community sport keeps you motivated and consistent. I always encourage people to join run clubs, fitness groups, or any active community because connection makes movement more enjoyable and sustainable.
Q How do you help your community adopt healthy habits in a way that feels realistic and motivating?
I focus on habits that people can actually maintain. Balanced meals instead of restrictive diets. Daily movement. Hydration, quality sleep, and honest self-reflection. There is no room for extremes or guilt in my approach. I do not intentionally try to be a role model, but I lead by example. Whether I am travelling or at home, my lifestyle remains consistent. Simple, sustainable habits are what truly work, and people naturally gravitate toward what they see is achievable.
Q What was the biggest lesson you learned from rebuilding after pregnancy?
Rebuilding after pregnancy taught me patience and self-compassion. My body changed, my mindset shifted, and everything felt different. Progress came slowly, through small and intentional steps. Starting again does not make you weak. It makes you strong. Life happens, and everyone falls off track at some point. Rebuilding physical strength is essential for long term health and for being able to perform daily roles without constant fatigue. That period was challenging, and I reached out for help when I needed it. Asking for support is important, and we do not have to do everything on our own.
Q Many mothers struggle with self-neglect. As a behaviour change therapist, how do you encourage women to prioritise themselves without guilt?
I remind women that their wellbeing directly affects their families. When you take care of yourself, you show up calmer, happier, and more present. Self-care is not selfish. It is necessary. Women are naturally nurturing and often give endlessly until they feel depleted. You cannot pour from an empty cup. When women focus on their emotional and physical wellbeing, they become stronger versions of themselves and are able to give without feeling unappreciated.
Q What is one non-negotiable daily habit that keeps you grounded and connected to your purpose?
A morning check in. I hydrate, move, breathe, and set my intention for the day. It grounds me and reminds me why I do what I do.
