By Gene Galin
Pittsboro, NC – This is a wrap-up of my journey through an six-week CrossFit challenge, shedding pounds, gaining strength, and learning valuable lessons about health, wellness, and perseverance. I sat down with Tim Pedersen, owner of CrossFit 15-501 on Friday morning and we recorded a video conversation about my fitness journey over the last eight weeks.
The Beginning of a Transformational Journey
Back in early June, I decided it was time to take control of my health. Weighing in at 206 pounds, my goal was fairly modest yet significant: to lose six pounds and develop healthier habits over a six-week period at CrossFit 15-501, a local gym in Chatham County. What began as a six-week commitment extended into an eight-week journey, filled with challenges, triumphs, and personal discoveries.
Unlike some folks who embark on fitness challenges with the sole intent of losing weight rapidly, I chose a path of sustainable change. My goal was never to drop 10 pounds in a flash. I wanted to make gradual improvements, focus on maintenance, and most importantly, learn new health habits that would stick with me for life.
The Power of Commitment and Consistency
I believe one of the critical elements in my success was my consistency. I made it to the gym regularly, hitting the 12 sessions a month that earned me a spot in the Commitment Club. I embraced the process and understood that real change doesn’t happen overnight.
Tim Pedersen, the owner of CrossFit 15-501, emphasizes this approach. “We don’t focus on calorie counting here,” he explains. “What we aim for is building healthy habits—cleaning up the diet and getting the body moving. When you start making these changes, the results follow naturally.”
I followed this approach and over the course of eight weeks, I lost eight pounds—not through starvation or extreme dieting, but by making smarter food choices and staying active. I didn’t do a single 1,200-calorie day. I stuck to around 2,000 calories a day, and the weight still came off.
Embracing New Habits and Seeing Results
This journey wasn’t just about losing weight. For me, it was also about gaining strength and confidence in my abilities. I’ve learned a lot of new habits. I’m now doing exercises I wasn’t able to do eight weeks ago. I have been happy with the progress.
One of the most significant changes I experienced was in his clothing. In the video I showed off the tag off a new pair of pants I bought a couple of weeks ago – 34-inch waist down from 36. They’re a bit tight right now, but I know that with time, they’ll fit just right.
Tim, who has been coaching me through the process, is quick to acknowledge my progress. “Gene’s face is looking thinner, his complexion is smoother, and he’s performing incredibly well in the workouts,” Tim noted.
The Importance of a Supportive Community
One of the standout aspects of Gene’s journey has been the supportive community at CrossFit 15-501. From fellow participants to the coaches, everyone plays a role in each other’s success. Every day is different here. You’re never doing the same thing over and over again. It helps keep things fresh and keeps me motivated.
Tim adds, “We have people from all walks of life here—different ages, different fitness levels. What’s important is that we tailor the workouts to each individual. Whether you’ve been here for two weeks or two years, we make sure you’re working at a level that’s right for you.”
This approach has been especially beneficial for me. I have found that the coaches know when to push you and when to adjust things. They’ll challenge you to go a bit further and a bit harder, but they’re also mindful of your limits.
Nutrition: The Unsung Hero of Fitness
While the physical workouts are a significant part of the CrossFit challenge, nutrition plays an equally important role. For me, learning to make better food choices has been a game-changer. Tim sends out emails with tips and guidance on diet. It’s an added bonus that helps you clean up your eating habits.
I noted in the video, that one of the key changes I made was increasing my protein intake and reducing my carb consumption. Using the Lose It app, a tool I have used for years, I was able to track my progress and see the positive effects of these adjustments. I definitely noticed a distinct change in my diet over the last eight weeks. My carb intake went down, and my protein intake went up, and it’s made a huge difference.
Tim emphasizes the importance of awareness when it comes to nutrition. “We don’t obsess over calories here,” he says. “But when you start paying attention to what you’re eating—when you see how many carbs or how much sugar is in something—you naturally start making better choices.”
Breaking Free from Sugar: A Personal Victory
One of the most significant challenges for me was cutting down on sugar. It’s a struggle many can relate to. My doctor told me last November that I needed to cut out sugar. So, I’ve been making a conscious effort to avoid it.
One of the strategies I use is “reframing” how I think about sugar. I started thinking of sugar as poison. It helped me resist the temptation and make better choices.
Tim notes that reducing sugar can have profound effects on overall health. “Sugar is linked to so many health issues,” he explains. “From Alzheimer’s to heart disease to diabetes, cutting back on sugar is one of the best things you can do for your body.”
Overcoming Obstacles: The Value of Persistence
Every fitness journey comes with its share of challenges, and mine was no exception. From struggling with certain exercises to resisting unhealthy foods, there were moments of doubt.
One of my more memorable challenges was attempting handstand push-ups this past week. This was a move that I admit I was not confident about. I wasn’t good at handstands even when I was a kid. I gave it a try, and while I didn’t succeed, I did learn from the experience.
For Tim, these moments are just as important as the successes. “It’s about the journey,” he says. “You might not get it right the first time, but the fact that you’re trying, that you’re pushing yourself, that’s what matters.”
Looking Ahead: Continuing the Journey
While my six-week CrossFit challenge has came to an end, my journey is far from over. My next goal is to reach 190 pounds by November, just in time for my annual checkup. I’ve seen what’s possible, and I know that if I keep going, I can achieve my goals.
I feel that for Tim, my success story is a reminder of why he does what he does. “It’s stories like Gene’s that make it all worth it,” Tim says.
Conclusion: A New Lease on Life
Overall, whether it’s losing weight, getting stronger, or simply feeling better, I believe the message is pretty clear: with the right mindset and support, a lot of good things are possible.
For those considering starting their own fitness journey, I do have one piece of advice: Just start. It doesn’t matter where you’re starting from or how far you have to go. The important thing is to take that first step and keep going. You’ll be amazed at what you can achieve.