It’s easy to get swept up in the excitement of starting a new fitness journey. You’ve committed to change, signed up for a gym, bought new gear, maybe even cleaned up your diet. You’re ready for results. And fast.
But here’s the hard truth: sustainable fitness is not a quick fix; it’s a long game. And that’s not a bad thing.
At CrossFit Longma, we don’t sell 30-day miracle transformations. We help real people build real habits that create long-term results. That starts with setting realistic expectations from day one.
Why Unrealistic Expectations Can Derail You
We’ve all seen the before-and-after photos that promise six-pack abs in six weeks or 20-pound weight loss in a month. While those results can happen, they’re often the exception, not the rule.
Here’s what happens when expectations are too high:
- You burn out. You train too hard, eat too little, and eventually crash.
- You feel like a failure. If progress doesn’t come fast enough, you assume something’s wrong with you, when really, your timeline was just off.
- You quit too soon. The disappointment of not meeting unrealistic goals can make you give up completely.
Instead, imagine this: setting clear, doable goals, seeing steady progress, and building momentum week after week. That’s what happens when you align your expectations with your effort and your reality.
What Realistic Expectations Actually Look Like
Let’s break it down:
- Fat loss: A healthy rate is 0.5–1.5 lbs per week. That may not sound like much, but over a year? That’s about 25–75 pounds.
- Strength gains: You might PR a few lifts in your first 1–3 months, but true strength development happens slowly and steadily.
- Body composition changes: These become noticeable around the 6–8 week mark, especially when combining smart training, nutrition, and recovery.
You might not “see” the changes right away, but you’ll feel them: better sleep, more energy, improved mood, and a sense of accomplishment.
How to Set and Keep Realistic Goals
1. Start with a strong WHY.
If your goal is tied to a deeper purpose, like being strong for your kids, feeling confident again, or getting off medications, you’re more likely to stick with it.
2. Track multiple forms of progress.
The scale doesn’t tell the whole story. Look for wins like improved lifts, better endurance, fewer cravings, or more confidence.
3. Understand that progress isn’t linear.
You’ll have weeks where you crush it and weeks where you’re just hanging on. That’s normal. What matters most is that you keep going.
4. Build habits before chasing outcomes.
Want to lose weight? Start by showing up to class three times a week. Want more energy? Start with drinking more water and eating breakfast. The outcomes follow the habits, not the other way around.
Mindset Shift: Discipline Over Motivation
The key to staying on track is discipline, not motivation. Motivation fades. It’s inconsistent and emotion-driven. Discipline, on the other hand, is built through repeated action, even when you don’t feel like it.
When you expect that the journey will be hard at times, when you embrace the grind as part of the process, you won’t be shocked when obstacles show up. You’ll be ready for them.
What to Expect at CrossFit Longma
When you join CrossFit Longma, you’re not just getting workouts. You’re getting:
- Coaching: Our team helps you scale every movement to your level so you can train safely and confidently.
- Accountability: We track your milestones, celebrate your wins, and keep you consistent.
- Community: You’ll be surrounded by people just like you: working parents, beginners, busy professionals, who are all in this together.
- A plan: No more guessing. You’ll have a clear roadmap tailored to your fitness level, goals, and lifestyle.
We’ll never promise overnight success. What we will promise is honest guidance, long-term results, and a place where real change happens.
Ready to build momentum and finally get results that stick?
Book your free intro at CrossFit Longma and get started with a plan built around your goals—and your real life.
👉 Schedule Your Intro Here
